My life in weights

[BillyS]

7/7/08 A little about myself, I have been lifting for 19 years and throwing sporadically for 11. Always trying to find more time to lift and throw, but ....

I will post approx the last month here and continue after that.
Look forward to comments and training tips.
Thanks
Billy

[BillyS]

4/8/08 Gold's gym
Squats 10x135 10x225 8x315 8x315
T-bar rows 10x90 10x135 10x90
Lat pulldowns 10x140 10x160 10x160
Strict Military press 10x135 5x155 5x185 3x205 10x135
Hang snatch 3x95 3x115 3x135 1x155 5x95
straight bar curls 10x80 10x100 15x80
leg press calf raises 15x235 15x410 15x610 15x410
Shrugs 3x10x225
Incline sit-ups 3x30
hammer curls 5x40's 5x50's 5x60's


4/9/08
Throwing practice
Shot & stone in shot circle at local high school 15 throws each
28wfd 10 throws
22lb hammer 15 throws

Not bad session, hamstrings and low back a little tight from monday slowed me down some.

[BillyS]

4/10/08 Gold's gym
Deadlifts 10x135 10x225 10x315 5x405
flat bench 10x135 10x205 6x255 3x275 2x295
incline dbell press 5x80 5x90 5x100 5x105 10x70
push press 5x135 5x185 5x225 5x225
shrugs with straps 10x225 10x315 10x405 10x315 10x315
leg press calf raises 15x200 15x290 15x380 15x470
side bends 3x15x45


4/12/08 Lexington Scots Irish heritage festival
Highland games Demonstration
Threw all events except the sheaf
22lb Braemar stone 5 throws
17lb Open stone 10+ throws
56wfd 8-10 throws
28 wfd 20 throws
22lb hammer 10-12 throws
Beast of a caber throws at least 20 throws noone could turn the bastard, it's about 16' long and over 120lbs, stiff as hell
56 weight over bar 12 throws, still not quite right, starting to piss me off, I am going to start concentrating more on it and boost that score.
All in all not a bad day, good practice, very sore, looking forward to Loch Norman next week

[BillyS]

4/14/08 Gold's Gym
flat bench 10x135 10x135 10x185 5x225 5x225
incline dbell's 5x70's 5x70's 5x80's 5x90's
stretching squats 2x10x135
hang cleans 3x135 3x135 3x155 3x175 3x175
dbell one arm presses 5x70 5x80 5x90
calf raises 15x280 15x370 15x460 15x460
ez curls 10x105 10x105 10x125 10x125


4/16/08 Gold's
15 minute warm-up
deadlifts 10x135 10x225 10x315 5x405 5x405
supported t-bar rows 3x10x90lbs
lat pulldowns 10x120 10x130 10x140 10x150
push presses 10x135 5x185 5x225 2x245 2x255
hang snatches 3x95 3x115 3x135 3x135
shrugs 15x225 15x315 15x405 15x405
weighted sit-ups 25x45 25x90 25x90
side bends 3x20x45

[BillyS]

4/20/08 Loch norman HG
Threw well, caber was somewhat disappointing, the first broke, and the second one I couldn't figure out what I needed to do to flip it. Overall I am happy with my throws. Judging my first games this weekend, a little nervous but should be a great time.


4/24/08 Gold's gym
flat bench 10x135 10x185 10x225 5x245 3x275 3x295 15x185
incline dbell 10x70 10x80 5x105 10x90
one arm dbell press 5x70 5x80 5x90 4x100
front,side and rear delt flyes 10x30 10x35
calf raises 20x430 20x430 20x520 20x520

[BillyS]

4/28/08 Golds gym
deadlifts 10x135 10x225 10x315 5x405 5x425 5x455 13x315
Hang cleans 3x135 3x135 3x155 3x185
Military Press 5x135 5x155 5x185 2x205
seated rows 5x160 5x180 5x220 5x220
shrugs 15x135 15x225 20x315 20x315
v-bar pressdowns 4x15x80
hammer curls 15x50's 15x60's 15x65's

good workout looking forward to Triad Highland games this saturday

Haven't written down workouts in a couple of weeks, but still had some great workouts.
5/19/08
Hang cleans 5x135 5x155 5x175 5x185 3x205
Hang snatches 3x115 3x135 3x155 3x175 10x115
standing military presses 5x135 5x155 5x185 3x205 fx225 8x135
good mornings 10x135 10x135 10x135
supported t-bar rows 10x135 10x185 10x225 10x135
lat pull downs 10x140 10x150 10x170 10x140
leg press calf raises 15x380 15x470 15x560 15x650
one arm dbell presses 5x70 5x80 5x90
ez curls 10x95 10x115 10x135 10x135
side bends 3x20x45lbs

[BillyS]

5/21/08 Gold's gym
deadlifts 10x15 10x225 8x315 6x405 3x455
power clean and press 3x135 3x155 3x175 3x195
incline dbell press 10x70 5x80 5x90 5x100 5x110 15x70
decline bench 10x135 10x185 10x225
tricep pressdowns 10x70 10x85 10x100 10x100 15x85
shrugs 15x225 15x315 15x405 15x405
about 5 minutes on the the rowing machine
damn I need to do more cardio, calf cramped causing me to stop


Tuesday's workout was sluggish, still wiped out from working outside all weekend. but...
5/27/08
Squats 10x135 10x135 10x225 10x225 10x225
Flat bench 10x135 10x185 10x225 8x245
upright rows 10x50 10x70 10x100 10x110

5/29/08
Hang cleans 5x135 5x155 5x175 5x135
deadlifts 10x135 10x225 5x315 4x405 2x455 fx475
Push press 3x135 3x185 3x225 3x245 fx265
bent rows 10x135 10x225 10x315 10x315
leg press calf raises 15x270 15x360 15x450 15x540 15x630 15x540 15x450
one arm dbell press 5x70 5x85 5x90 5x95
hammer curls 25x60's 20x50's
side bends 3x20x45lbs
felt much better, feel fully recovered.

[BillyS]

6/3/08
Flat bench 10x135 10x185 5x225 5x245 3x265 3x275 1x295 15x185
squats 10x135 10x135 10x225 10x275 10x275
hang snatch 3x95 5x3x135
st military press 10x135 8x155 6x185 6x185 3x205 3x205
hammer curls 20x55's 20x45's 20x40's
triceps pressdowns 15x70 15x90 15x110 15x110 15x90 15x70



6/4/08
Had one of those days where everything doesn't feel quite right, and it takes a while to get it going.
power cleans 3x135 3x155 3x175 3x175 3x175
deadlifts 10x225 10x225 10x315 10x315
leg press calf raises 15x320 15x410 15x500 15x590 15x680 15x770 15x590 15x500
incline dbell presses 10x80 10x80 10x90 10x70
one arm dbell presses 5x75 5x80 5x85 5x90
ez curls 10x85 10x105 10x105
seated cable rows 10x135 10x165 10x195 10x195
incline weighted sit-ups 3x25x45lbs

[BillyS]

WOB Dbell Swings 6x50 6x55 6x60 6x65
one arm dbell shoulder press 5x80 5x90 5x100 4x105
standing smith machine calf raises 15x225 15x315 15x405 15x315 15x315
shrugs 15x225 15x315 15x405 15x405 15x315
dips 5x15xbw


6/11/08
Squats 10x135 10x135 10x225 10x275 10x275
shoulder press 10x135 10x155 8x185 3x215
push presses 3x185 3x225 3x245
incline dbell presses 10x70 5x85 5x100 5x105
leg press calf raises 15x320 15x410 15x610 15x700 15x790 15x610 15x410
ez curls 10x95 10x115 10x135 25x95 25x95
dbell triceps extensions 10x70 10x80 10x90

[BillyS]

6/16/08
Flat bench 10x135 10x205 5x255 3x279 2x295 10x205
military press 10x135 10x155 10x175 15x135
incline bbell press 10x135 10x185 10x185 10x185
one arm dbell press 5x70 5x80 5x90
tricep pressdown 15x90 15x100 15x110 15x110
smith machine calf raises 20x225 20x315 20x405 20x405 20x315 20x225
hammer curls 10x40 10x45 10x50 10x60 20x45
side bends 5x10x45
torso twists 3x10x45


6/19/08
squats 10x135 10x225 10x225 all with long 5 second pause at rock bottom
push press 3x135 3x185 3x225 3x245
lat pulldowns 10x130 10x145 10x160 10x145
leg extensions 3x10x100
one arm dbell rows 10x80 10x100 10x120 10x120
ez curls 3x20x80
rear delt flyes 3x10x30's


6/23/08
deadlifts 10x135 10x225 10x315 10x315 10x315 10x315
hang cleans 5x135 5x135 5x155 5x175
lat pulldowns 10x110 10x130 10x150 10x150
dbell hammer winds 6x20 6x25 6x30 6x35 12x20
hammer shoulder press 10x70's 10x90's 10x90's
hammer curls 10x40's 10x50's 10x60's 10x65's
v-bar triceps 15x90 15x110 15x110

[BillyS]

6/25/08
bench press 10x135 10x205 5x255 3x275 3x275 12x205
incline dbell 5x70 5x80 5x90 5x100 5x105 14x75
military press 10x135 10x135 10x135 10x135 all with pauses at midway on last rep for 10sec
hang snatch 3x115 3x115 3x135 3x145 3x135 12x115
dbell curls 10x35 10x40 10x45 10x45
triceps pressdowns 12x100 12x90 12x90


6/28/08
twisting squats 3x10x135
hang clean and press 10x135 10x135 10x155 10x175
shrugs 15x225 15x315 15x405 15x405
suicides 3/4 gym 2 runs
ab coaster 3x20

[BillyS]

7/1/08
flat bench 10x135 10x135 10x185 8x225 6x245 4x265 10x225
incline bench 10x135 10x185 10x205 8x205
seated military lockouts 10x135 5x185 5x225 3x245 fx265 15x185
hang snatch 3x115 3x115 3x135 3x135
good mornings 3x10x135 with pause squat at end for 20-30 seconds
upright rows 3x10x95
landmines 10x70 10x80 10x90
dbell swings 3x3x55lbs
stretch 10 minutes


7/3/08
deadlifts 10x135 10x225 10x315 5x405 1x455 1x455
hang clean & press 10x135 8x155 6x175 10x135
leg press calf raises 30x400 25x490 25x580 25x490 25x400 25x400
dbell hammer curls 5x45 5x50 5x55 5x60 5x60 5x65 5x70 5x60 5x55 5x50 5x45
bbell bent rows 5x135 5x225 5x275 5x275 15x135 real wide
side bends 10x45 10x100 10x100 10x100

[BillyS]

7/7/08
bench press 10x135 10x185 5x225 5x245 5x265 3x275 1x295
incline dbells 5x75 5x85 5x90 5x90
standing military press 5x135 5x155 5x175 5x185
one arm dbell press 5x70 5x80 5x90 3x90
hammer curls 10x45 10x55 10x65 10x45
dips 3x10xbw
pause at bottom squats to stretch the hips for caber 10x135 with 20 second pause at bottom on each rep
side bends/rotations/plate raises 3x10x45lbs

[goergen1]

WOW!! That was a lot to post!! Thanks for joining the Iron Quill and good to have you here on the forum.

:cool:

[Bert Sorin]

Great to have you here Billy! When / What is you next Highland Game? Hope to see you on the field.
Bert

[BillyS]

We are doing a backyard game this weekend, then I am planning on Va Scottish games Sept 13, Green Hill HG Sept 27th, Radford, VA 10/11 and Waxhaw 10/25. If all goes well of course. Thanks I have been reading logs here for a while and thought I would move my log here, and hope that some of the good mojo would rub off.

[BillyS]

Goergen, I actually cut and pasted it from irongarmx.net. But thanks for the welcome. I just went back a couple of months. Sometimes I can get sporadic about writing down, but posting it online has actually made me more consistent.
Thanks again
Billy

[Matt V]

Good to see you posting, Billy.

Of course, I could have lived without knowing how much stronger you are than me! :D

Matt

[BillyS]

7/9/08
hang cleans 3x5x95 3x5x135
hang snatch 3x3x95 3x3x135
push press 5x135 5x135 5x185 5x225 5x225
seated cable rows 3x10x165
lat pulldowns 3x10x165
dbell wob swings 3x6x55lbs
stiff legged dl 3x10x135

quick one tonight, was teaching someone how to hang clean and hang snatch
gearing up for Backyard Highland games this saturday. Haven't really been throwing much since Triad, but feel good and strong, we'll see how that translates on the field.
btw Matt, being stronger doesn't necessarily mean throwing farther.

[BillyS]

Midsummer Highland games
very hot day, all in all I am happy with my throws, considering I have not practiced only once since Triad.
22lb Braemar 24-1.5
17 open stone 29-9
56 wfd 21-1.5
28 wfd 40-11
22lb hammer 54-8.5
16lb hammer 71'
17' 105lbs 70 degrees
20lb sheaf 20ft
56 wob 10'

First time I have hit 10' in wob since early last year, still battling a pull in glutes & hamstrings. Caber had very little taper and a nice curve, but noone could flip it. It will flip, soon. Tired, so I know I will need to do more volume in the future to avoid fatigue at the end of the day.

[Matt V]

Good marks Billy.

Wish I could have been there. Be sure to let us know when you turn that caber for the first time!

[BillyS]

Still feeling crappy from saturday, the heat and lack of sleep. Elbows are sore, but planning to throw shot in commonwealth games this sunday.

7/15/08
warm up stretches 8 minutes
incline dbell 10x70 10x80 10x90
standing military presses 5x135 5x155 3x185 3x185 3x185
bench press 10x135 10x185 8x225 6x245
started to do curls, but elbows said hell no!! Went home and mowed the yard with the push mower. Hopefully I can recover and get in a good workout friday.

[BillyS]

7/20/08 Commonwealth games of VA
Did shot put, 4 throws, set a goal of 30ft.
Don't remember the exact lengths, except the best, but here they are
29'+ 31'2" 30'+ 30'+
Felt ok, wrist is still not where I would like it, but it was fun.
Worked out in the heat Sat, digging holes and mixing concrete.

7/21/08
Squats 10x135 10x225 8x275 8x275
Hang cleans 3x135 3x135 3x155 3x155
leg press calf raises 20x540 20x630 20x720 20x810 20x720 20x630
incline dbell press 10x80 10x90 10x100 10x105
shoulder press 10x135 10x135 10x155 10x155
hang snatch 5x95 5x135 5x145 5x145
incline weighted sit-ups 2x25x45lbs
landmines 10x60 10x110 10x110

[BillyS]

7/23/08
Deadlifts 10x135 10x225 5x225 5x315 5x365 5x415 last 2 with straps
seated iso row 3x10x90lbs
incline bench press 6x135 6x185 6x225 15x135
one arm dbell press 5x80 5x90 5x95 2x100R fx100L
bent rows 10x135 10x225 10x275 8x315 with straps
Shrugs 10x135 10x225 10x315 10x405 10x405 last 3 with straps
v-bar pressdowns 2x10x70 left elbow still sore
hammer curls 10x35 10x40 10x45 10x50 10x55

[Ketch]

Hey Billy, I see you're from VA. Me too, what games do you have on your schedule this fall?

[BillyS]

Planning to do Va Scottish Games, if I get in, Green Hill HG in roanoke, Radford, and Waxhaw. Possibly run another backyard games in November.
And You, where are you throwing?

[Ketch]

I live up towards Alexandria, so most of the games are up this way. I plan on VSG too, I missed it last year b/c of an injury. SHould be lots of fun this year with the Pro's coming back.

Other than that I got Weight City, Anne Arundle, Williamsburg, RIchmond.

[BillyS]

7/27/08 Throws
Didn't measure any throws, just working with 2 newbies and working out the spiderwebs in my own technique
Stone 16lb & 17.2lb stone
5 standing puts
10 glide with a couple of spin throws thrown in, still don't have the spin, but I think it's something I can work on.
28wfd 12 throws
56wfd 4 throws
2 throws with 28 wfd just to finish off with a good feeling

All throws felt okay, just a little wobbly at first, worked some of that out and things felt better. Threw with Tim & Chad, both definitely are strong enough, now just need to throw much more. Chad did the double spin for the first time and instantly threw further.

[BillyS]

7/28/08
Squats 10x135 10x135 10x225 5x275 5x315 5x315 5x315
military press 10x135 10x135 10x155 8x175 5x185
hang cleans 5x135 5x135 5x155 5x175
hang power snatch 3x95 3x95 3x115
hammer curls 12x35 12x40 12x45 10x55 10x60 10x65 25x45
side bends/torso twists/plate raises 3x10x45lbs

Hips still tight from throwing yesterday, would like to have gone heavier on squats, just kept feeling it pull from the tightness.

[BillyS]

7/30/08
Deadlift no straps 10x135 10x225 10x315 3x405 2x405 2x405 13x315
flat bench 10x135 10x135 10x185 elbows still to tender to do much
pull-ups 3x5xbw(235lbs)
Lat pulldowns 15x120 15x130 15x140
calf raises 3x25x400
landmines 2x10x25lbs 2x10x50lbs

Short workout today, worked late and a little pissed about the elbows.

[BillyS]

Have taken all this time off since my last post, no lifting, no throwing, amazingly enough, I feel much better. Also I got a new elbow sleeve. So here goes the return to the gym.
8/11/08
Front squats warm-up 2x10x135
Power Clean & press 5x135 5x155 5x175 5x155
Push Press 10x135 5x185 5x225 3x245 1x255
lat pulldowns 10x115 10x135 10x155 10x155
t-bar rows 3x10x90
leg press calf raises 30x400 25x500 20x600 15x700 10x800 15x600 15x500
hammer curls 10x35 10x40 10x50 10x60
3.83 miles on bike
first workout with elbow sleeve, really felt good, no elbow pain yet, elbow felt a little stiff, but overall very pleased.

[Bert Sorin]

glad to hear you are feeling better. rest do help.

[goergen1]

I am sure the iron is glad to have you back.

The elbow sleeves are great and make a big difference.

[BillyS]

8/14/08
10 minute warm-up, stretches, light good mornings, squats, shoulder presses hanging from pull up bar, and pull ups
hang snatch 5x95 5x115 5x135 5x135 15x95
bradford presses 3x10x95
incline dbell press 10x70 10x70 10x80 10x90 8x100
shrugs 15x135 15x225 15x315 15x315 25x225
side bends 3x20x45
quick workout, went to daughters soccer practice and helped out, playing defense and taking shots. Considered it a little bit of cardio.

[BillyS]

8/16/08 Throwing with Chad
Sheaf over tree branches
approx. 10-15 throws made it over approx 24ft
Caber 17' 100lbs
approx 15 throws
22lb hammer
7 throws
good training session did soccer practice with daughters team in am, good bit of running, did more drills and ball handling for another hour in the evening

[BillyS]

8/19/08
5.2 mile mountain bike ride
Didn't time it, stopped a few times to watch the deer and sit & talk with my daughter. Damn good day, better than any day in the gym.

[Matt Brouse]

From the last few workouts looks like your daughter is a pretty consistent training partner. Can be a tough find sometimes.

Very cool!

[BillyS]

8/20/08
Warm-up 10 minutes
squats 10x135w/ pause 10x135w/pause 10x225w/pause 5x225 5x315 5x315
5x315
Incline Dbell press 10x70 10x80 5x80 5x90 5x105
Push press 3x135 3x185 3x225 1x245 fx265
military press 2x10x135
hang power snatch 10x95 10x115 8x135 10x95
hammer curls 10x30 10x40 10x50 10x50
ab coaster 3x20x20lbs extra

[BillyS]

8/26/08
quick workout
hang cleans 5x135 5x155 5x185
hang power snatches 3x95 3x145 3x145
push presses 5x135 5x185 5x225
one arm dbell presses 5x70 5x80 5x90
hammer curls 10x35 10x45 10x55 10x65
side bends/plate rotations 3x10x45lbs

[BillyS]

Another quick one, most of my workouts here lately have been around 40 minutes, some quicker.
8/28/08
Incline bench press 10x135 10x135 5x185 5x225
squats 10x135 10x225 10x315 6x315
twisting squats 2x10x135
standing barbell press 5x135 5x185 3x205 3x205 10x135
dbell swings 3x55 3x65 3x65
side bends 3x10x45

[BillyS]

Practice games today with Chad & Tim 4 hours, not to hot
16lbopen 27'1/2"
56wfd 19'9"
28wfd 39'4"
22hammer 49'5"
caber 100lbs 17' 5 throws all high degrees
sheaf over @25ft hit about 27ft using a tree branch, didn't feel like setting up stds. sheaf was light
56wob sucked the life out of me, I will work on this, didn't make opening height

Notes: New stone, had trouble finding hand holds but was nice to toss something different
56 & 28wfd felt okay, needed to speed up obviously
Hammer, trying out new gloves, lost it out to the left and luckily hit a tree instead of the building only a few feet behind the tree!!! From there on I couldn't get in the groove, kept thinking I was going to hit the bldg. Just didn't feel like moving the trig.
Caber, got some really good picks, good control, this caber has no taper and is a bear to flip.
I have no idea what to do with the 56 wob, I used to make 10ft and haven't made it in quite some time. Tim was throwing and cleared 11ft when the ring on top broke loose again. So my plans for this next week and a half of throwing wob every other day are sunk for now. If I can get it fixed soon I will be happy. Va Scottish games is only 12 days away and my games is 26 days away. Now I know I need to work harder and get my ass out of the gym and throw more.

[BillyS]

9/3/08
10 minute warm-up
Incline Dbell press 10x70 10x80 10x90 10x100 8x110
Flat bench 10x135 5x205 5x255 15x185
Push press 3x135 3x185 3x225 3x225 10x135
hang snatch 3x5x95
high pull/caber high pulls 3x5x95
calf raises 15x400 15x500 15x600 15x700 15x600 15x500 15x500
dbell hammer curls 10x35 10x45 10x55 10x65 10x70 20x50 20x40
Dips 3x10xbw
torso twists/side bends 3x10x45

[BillyS]

9/10/08
power cleans 3x5x135 3x5x185 3x205
push press 5x135 5x185 5x205 5x225
incline dbell 10x70 10x80 10x90 5x100 5x105 5x110 15x70
hammer curls 10x40's 10x50's 10x60's 10x65's 10x70's 15x50's

9/13/08
competed at VSG
set pr in HWFD
not too bad a day, not real happy with my throws, but considering the amount of practice or lack thereof, I'm not surprised

9/16/08
deadlifts 10x135 10x135 10x225 5x315 5x365 5x365
power cleans 10x135 10x135 10x155 10x175
standing military press 10x135 10x155 5x185 5x185
hang snatch 3x95 3x115 3x135 3x135
dumbell shrugs 10x100 10x130 10x140 10x150 15x100
ez curls 10x95 10x95

[BillyS]

9/18/08 quick one 55 minutes
zercher squats 10x135 10x185 10x225
incline dbell press 10x70 10x80 10x90 6x110 10x75
decline bench 10x135 10x185 10x225
one arm dbell presses 10x60 10x70 5x80 5x90 3x100
dbell hammer curls 10x45 10x55 10x65
dbell behind neck ext 10x60 10x70 10x80
hanging leg raises 3sets of 25reps

[BillyS]

9/21/08
Throws practice
17lb stone put 10 throws
28wfd 10-15 throws
17' 95lb caber toss 5 throws no taper poplar hard to flip, finally got cracked by other thrower, but made a 12 with it before it broke in half.
22 & 16lb hammer 3-5 throws each, very hungry and tired, couldn't really get into throwing at this point
Green Hill next saturday, hope to set some new pr's

[BillyS]

9/22/08
hang cleans 2x10x135
dbell hammer winds 3x3x25 2x3x30
incline dbell bench 10x70 10x80 10x90
st. military press 2x10x135 10x185 15x135
good mornings 3x10x135
between legs cable pulls 10x100 10x120 10x130
leg press calf raises 15x350 15x530 15x620 15x710 15x530
hammer curls 10x40 10x45 10x50
hanging leg raises 3x25

[Ketch]

It was great throwing with you at VSG Billy. Good luck at Green Hill this weekend!

[BillyS]

Ketch, enjoyed throwing and meeting you, you kicked butt at VSG.
Green Hill was this past weekend, it was a wet one. I have never thrown in that much wetness. I now realize that running a games and competing in the same games are a whole new deal. I couldn't focus on throwing very much, so I am hoping to redeem myself in 2 weeks at Radford. I had not drop the caber on all 3 attempts ever in a comp., so I was blown away by that. It was very wet and a little heavy, but I just needed to focus more.
My other throws were not off that bad, so I just need more practice. Duh!!!

Back in the gym!

9/29/08
Deadlifts 10x135 10x225 10x315 10x365 5x415 12x315
shrugs 3x15x225
seated cable rows 10x140 10x170 10x200 10x230
standing military press 10x135 10x155 10x175 15x135
leg press calf raises 15x400 15x580 15x760 10x940
hammer curls 25x40 15x55
Hit it quick again, would like to have done more, had the energy to do more. Fired up after what felt like a crappy games saturday.

[Ketch]

Thanks Billy. I can't imagine how hard it is to do both. I heard from some guys you did a great job running it and it food spread was great. I definitely plan on attending next year.
Good luck at Radford and the rest of your season.

[BillyS]

10/1/08
Squats 10x135 10x225 10x275 10x315 10x315
incline dbell bench 10x70 5x85 5x100 5x105 10x70
one arm dbell press 5x70 5x80 5x90R 4x90L 5x100R
flat bench 10x135 5x205 5x255 5x255 5x255
upright rows 5x95 5x135 5x135
dips 3x10xbw(235)
hang snatch 5x95 5x135 5x135 3x155
hanging leg raises 3x20

[BillyS]

10/05/08
Had a couple of new recruits out learning to throw, or what I can show them about it. Also got in quite a few throws myself.
17lb Stone 10 throws all around 30'
28wfd 8-10 throws All felt good, still need to work on speeding up. Around 40-45'
56wfd 6 throws All were above 20' Felt good, need more explosion at the finish
22lb hammer Brought out hammer spikes for the 1st time in awhile. Felt like I was going to break something and not a pr. Tried with one spike in, both spikes in and nothing felt quite right, I will try them out after the season is over, but I'm not going to try them in these last 2 comps.
All in all it was a good day throwing, last weekend had me whipped and frustrated, but I feel much better about my throws today.
Radford is coming up this weekend, hopefully I can make a little more progress there.

[BillyS]

10/11/08 Radford Highland Games
Great weather, good day, good competition.
Did not write down my throws, will add them here when they are posted. After feeling like crap with my throwing at Green Hill, I felt like some things had returned.

10/15/08
Warm-up 10 minutes
Deadlifts 10x135 5x225 5x315 5x405 3x455
hang cleans 5x135 5x185 5x185
hang snatches 5x95 5x135 5x135
seated rows 5x135 5x165 5x195 5x225
push presses 3x135 3x185 3x225 1x245
one arm dbell presses 10x70 15x70
hammer curls 10x45 10x55 10x60 10x45

[BillyS]

10/19/08
Throwing session
17lb stone put 8 throws all around 30'
56wfd did some visualization this morning, on footwork and exploding at the end. around 8 throws all over 20'
28wfd all around 40-45' didn't feel as good as 56, never thought I would say that.
16 & 22lb hammer 3-5 throws each, distances were where I expected them, around 50+ for 22 and 70 for 16
good training session, looking forward to Waxhaw this saturday

[BillyS]

10/20/08
Squats 5x135 5x135 5x225 5x275 5x315 5x315
incline dbell press 5x70 5x85 5x100 5x100
st mil press 3x10x135
one arm dbell press 5x70 5x80 5x90 5x90
hammer curls 10x40 10x45 10x50 10x55
quick one tonight

[BillyS]

10/22/08
Squats 10x135 10x135 pause in the bottom on second set each rep to stretch
push press 3x135 3x185 3x225 fx255 fx255 strict press 5x185
hang cleans 5x135 5x135 5x155 5x185
hang snatch 3x95 3x135 3x135 3x135
leg press calf raises 15x500 15x680 15x680 15x500
seated calf raises 3x30x135
pull-ups 3x4xbw(230lbs)
dips 3x10xbw
side bends/plate raises/torso twists 3x20x45

hot tub 10 minutes to loosen up

[BillyS]

10/25/08 Waxhaw HG
Sheaf, went okay, just looking forward to wob. Made 1st two hts missed third
WOB Made 10' on 3rd attempt, know if I had moved out 1/2 step would have made it on 1st and maybe given 11' a run haven't made it since early in the year, stopped warm-up throws with this and felt much better
Stone didn't break 30', but still went well
56wfd had 2 amazing near fouls but saved both throws
28wfd didn't feel right on any of the throws, but still went ok
caber nice stick, rushed 1st throw 55deg 2nd 12:30 3rd figured it out and dialed in the 12, but too late, Jeff G got the win and I pulled out 2nd
Hammer Felt good, at the start I realized there were only 3 throws left in the season, that is a good feeling.
Overall a good season, obviously I need more practice, but for now I am looking forward to busting my hump in the gym
Nice to meet you Jeff, Matt, always a fun time.


10/27/08
Squats 10x135 5x225 5x315 5x315 3x365 3x365
hamstring curls 15x80 15x90 15x100
leg extensions 15x80 15x90 15x100 15x110
st mil press 5x135 5x155 5x175 5x195
hammer curls 10x35 10x40 10x45 10x50
dbell tricep extensions 3x10x60
landmines 2x10x25 10x50 10x25
pressdowns 3x15x70
elbows still sore, so somewhat limited in the weights

[BillyS]

10/29/08
Hang cleans 3x135 3x135 3x155 3x185 3x185
seated mil press 5x135 5x155 5x175
lat pulldowns 10x130 10x150 10x170 10x160
seated rows 10x150 10x160 10x170
shrugs 15x135 15x225 15x225
push press 3x135 3x205 fx255 3x205
incline dbell press 10x70 5x90 5x110 5x110
plate raises/side bends/ torso twists 3x20each

[BillyS]

11/2/08
deadlift 10x135 10x225 5x315 5x405 1x455 fx455 5x405
standing mil press 5x135 5x155 5x175 3x195
flat bench 10x135 5x205 5x255 5x255
incline dbell 5x80 5x90 5x105 5x105
tricep pressdowns 10x100 10x110 10x120 10x130
hammer curls 10x35 10x40 10x45 10x50 10x55
dips 3x10xbw
ab coaster 3x20
hot tub 8 minutes
swim 5 minutes

[BillyS]

11/4/08
Squats 10x135 10x225 5x315 3x385 3x385 5x315
calf raises 15x400 15x600 15x700 15x500 30x400
leg extensions 10x115 10x130 10x145 10x145
hamstring curls 10x80 10x90 10x100 10x110
one arm dbell presses 5x70 5x80 5x90
side bends/plate raises/torso twists 3x10

[Jason W]

The Bad Place Is Calling Your Name Billy! Come Back! Come Back! We Want Your Log Back In The Bad Place!

[BillyS]

Haven't been posting here in a while, so here are my workouts for the last month or so. Last week I was inspired by the update video to do lockouts.

11/8/08
warm-up 10 minutes
incline dbell press 10x70 5x80 5x90 5x100 5x110
flat bench 10x135 10x185 5x225 5x245 5x245
push press 5x135 5x185 5x185 5x185
barbell curls 10x65 10x85 10x95 10x95 20x65
dips 3x10xbw(237)
hammer curls 5x40 5x45 5x50 5x55 5x60 10x45
weighted sit ups 3x25x45lbs



11/10/08
deadlifts 10x135 5x225 5x315 5x405 5x405 5x405
strict mil press 5x135 5x155 5x185 1x205 1x225
seated rows 5x160 5x200 5x220 5x240
shrugs 15x135 15x225 15x315 15x365
hammer curls 20x45 15x55 15x65
hanging leg raises 3x15


11/10/08
deadlifts 10x135 5x225 5x315 5x405 5x405 5x405
strict mil press 5x135 5x155 5x185 1x205 1x225
seated rows 5x160 5x200 5x220 5x240
shrugs 15x135 15x225 15x315 15x365
hammer curls 20x45 15x55 15x65
hanging leg raises 3x15

[BillyS]

11/16/08
Squats 10x135 10x225 5x315 3x365 3x365 3x365
leg extensions 15x90 15x100 15x110 15x120
hamstring curls 10x80 10x90 10x100 10x110
St Mil Press 5x135 5x155 5x185 5x185
hammer curls 15x45 15x55



11/18/08
10 min warm-up
Flat bench 10x135 5x205 5x255 1x285 1x285 1x285 1x285 1x285
incline dbell press 5x80 5x90 5x100 5x105
one arm dbell press 5x70 5x85 5x90 Right only 3x100 3x105
push press 3x135 3x185 3x225 3x245 3x245
hanging leg raises 3x25
plate side bends/ torso twists 3x20


11/20/08
Warm-up 5 min
deadlifts 10x135 5x225 5x315 3x405 2x455 2x455 2x455 1x455
highpulls 5x135 5x185 5x225
shrugs 15x225 15x315 15x315
quick one tonight, but still a good one

[BillyS]

11/26/08
Flat bench 10x135 10x135 3x205 3x255 2x275 1x300 1x315
incline dbell press 5x80 5x95 5x110
push press 3x135 3x185 3x225 2x255 fx275
2 miles on stationary bike


11/29/08
Warm-up 10 minutes
Deadlifts 10x135 5x225 5x315 3x405 2x455 1x500
dynamic high pulls 10x135 10x185 10x225
shrugs 15x225 15x275 15x325
hammer curls 10x40 10x50 10x60 20x40
sit-ups 30xbw 30xbw+45 30xbw+45

Set some goals back on 10/25/08, after my last highland games.
Wanted to Dead 500, squat 500 bench 315 and overhead anyway 275
And I wanted to meet them this week, the week I turned 38.
Well, I am very happy that I got DL & Bench and was really close on overheads.
Squats are a different story, I got close but had to stop doing them for a slight injury that is still haunting me

[BillyS]

12/2/08
incline bbell press 10x135 10x135 10x185 10x205 6x225
hang cleans 3x135 3x155 3x175 3x185 2x225
hang snatch 3x95 3x115 3x135 3x145 3x145
thrusters 10x95 10x135 10x155 10x185
dbell swings 6x55 6x60 6x65
dips 10xbw 10xbw 10xbw 10xbw
hanging leg raises 50xbw 15xbw


12/3/08
Planning to do the overhead challenge on irongarmx.net later this month and wanted to see what I could do now.
push press 10x135 5x185 5x185 5x185 10x185 10x185 10x185 10x185 10x185 10x185 5x185
Did this in 22 minutes, still had more left in the tank, but I wanted to finish the rest of the workout without wasting myself,
landmines 10x25 10x50 10x50
ez curls 10x80 10x100 10x120 10x120 10x100 10x80 10x80
seated calf raises 20x90 20x90 20x90
dbell winds 6x20 6x25 6x30 6x35
I think that I can easily do 100 reps in the challenge later this month.

[BillyS]

12/8/08
Squats 10x135 10x225 10x275 10x315 10x315 10x225
hang cleans 5x135 5x155 5x185 5x185
dynamic high pulls 5x135 5x155 5x185 5x185 10x135
one arm dbell press 5x70 5x85 5x95 2x105 (1x115 Right only)
hanging leg raises 2x30xbw


12/10/08
Flat Bench 10x135 10x135 10x185 10x205 10x225
incline dbell press 10x70 10x85 10x95 10x105
decline bench 10x135 10x185 10x225 10x225
bradford press 10x95 10x135 10x135
hammer curls 10x35 10x55 10x60 10x65 8x70 15x50
dbell behind neck ext 10x70 10x85 10x100
tricep pressdowns 10x80 10x90 10x100
hanging knee ups 50xbw 35xbw



12/13/08
deadlift lockouts 10x135 10x225 5x315 3x405 3x495 2x545 1x585
hang snatch 3x95 3x95 3x115
bent rows 10x135 10x185 10x225 10x225
shrugs 15x135 15x185 15x225 15x225
lat pulldowns 10x110 10x120 10x130
ez curls 10x105 10x105
dips 3x10xbw
weighted sit-ups 3x25x45
hanging leg raises 3x35

[BillyS]

12/16/08
squats 10x135 10x135 10x225 5x275 5x315 5x315 5x315 5x315
leg extensions 10x110 10x130 10x50 10x170
hamstring curls 10x80 10x90 10x100 10x110 10x130
leg press calf raises 10x400 10x500 10x600 10x600 20x400
hanging leg raises 50xbw 30xbw 25xbw
hammer curls 10x40 10x50 10x60 10x65 15x45
side bends 4x10x45


12/18/08
flat bench 10x135 10x185 10x225 10x225
incline dbell press 5x75 5x90 5x105 4x110 5x90 5x75
one arm dbell press 5x70 5x80 5x90 R only 2x100 2x110
dips 3x10xbw(238)
behind neck ext dbell 10x70 10x80 10x90
v-bar pressdowns 10x70 10x80 10x90 10x100
pressdowns 3x10x100
hanging knee ups 50xbw 30xbw 30xbw

[BillyS]

12/23/08
Warm-up 10 minutes
flat bench 10x135 10x185 10x225 10x225
didn't feel this plan was going to work, so I went back to...
deadlift lockouts 10x135 5x225 5x315 5x405 3x495 1x605
shrugs 15x225 15x315 15x315

quick one, didn't have alot of time, or things that weren't sore, so I made the best of it.

[BillyS]

Quick, Short one today, lacking focus and drive. Also preparing for the Overhead Anyhow challenge this sat.
10 min warmup
flat bench 10x135 10x135 10x205 10x205
hang snatch 5x95 5x115 5x135 5x135
leg press calf raises 25x400 25x600 25x600
3 miles stationary bike 10 minutes
hammer curls 10x35 10x45 10x55 10x65
10 minutes elliptical

[BillyS]

OHAH Challenge 1/3/09 Done at the Big Lick Strength Emporium (gripjunky's gym)
230lbs BW
lfiting 187 Push Press
101 reps total 10,10,10,10,10,11,12,10,5,8,5
Total weight 18887lbs

[BillyS]

1/6/09
deadlifts 10x135 10x225 5x315 3x405 3x405 3x405 3x405
bent over rows 10x135 10x185 10x225 10x225
seated rows 5x140 5x150 5x160 5x170
hang snatch 3x95 3x115 3x135 3x135
10 minutes on stationary bike 2.5 miles

[goergen1]

That, was a lot of push presses on the 3rd. Pretty Sic.

[BillyS]

Thanks Jeff, I don't think I have ever been that sore in my life. Still working to get over it. It was still fun.

1/10/09
Guessing that I haven't fully recovered from the challenge and being sick. Didn't feel quite up to the grade today, but still went at it:
warm-up 10 minutes
flat bench 10x135 10x135
incline dbell 10x70 10x70 10x75
st. military press 10x135 10x135 10x155 10x155
2 1/2 miles on stationary bike
hammer curls 10x35 10x45 10x55
v-bar pressdowns 10x80 10x90 10x100
right shoulder sore on flat bench, will rehab it and leave it alone for a week and see if that helps. Just have to squat and deadlift more!

[BillyS]

1/12/08
Trying a workout from Dr Ken's Life in the loft from Milo.
Squat 10x135 10x135 6x225 3x275 3x315 1x365 10x225
Deadlifts 10x135 6x225 3x315 3x405 1x405 10x225
shrugs 15x225 15x315 15x365
underhand pulldowns 15x140 15x150 15x160
hanging leg raises 3x25xbw

[BillyS]

1/14/08
warm-up,
Military Press 10x95 6x135 3x155 3x175 1x195 10x135
bent bbell row 10x135 10x225
flat bench 10x135 6x185 3x225 3x245 1x275 10x135
ezcurl 10x85 10x105
10 minutes on stationary bike
weighted sit-ups 15x45 15x90 15x45
side bends 4x10x45

[BillyS]

1/21/09
Squats 10x135 10x135 10x225 10x275 10x275
leg extensions 10x100 10x110 10x120 10x130
3 miles stationary bike
hamstring curls 10x90 10x110 10x130

[BillyS]

1/25/09
Squats 10x135 10x135 5x225 5x275 5x315 5x365 5x365
leg press calf raises 15x400 15x600 15x700 15x800 15x600 15x400
left handed dbell press 5x70 5x80 5x90 5x70
weighted sit-ups 3x25x45lbs
side bends 3x20x45lbs

[BillyS]

1/30/09
Shoulder exercises
deadlifts 10x135 10x135 10x225 8x315 5x405 8x315
bent bbell rows 4x15x135
pec deck flyes 10x50 10x60 10x70
weighted sit-ups 3x25x45lbs

[BillyS]

2/3/09
squats 10x135 10x135 5x225 5x275 5x315 3x365 3x365 3x365
good mornings 10x135 10x135 10x185 10x185
calf raises 15x400 15x600 15x800 15x900 15x600 15x400
shoulder rehab exercises
pressdowns 10x55 10x70 10x85 10x85
Left Only Dbell press 5x70 5x80 5x90
pec dec flyes 2x15x60 2x15x70
weighted sit ups 3x20x45
side bends 3x10x45
hammer curls 10x30 10x40 10x45 10x50

[BillyS]

2/7/09
warm-up 10 minutes
shoulder excercises x10lbs
weighted incline sit-ups 3x20x45lbs
deadlifts 10x135 5x225 5x315 5x365 5x405
shrugs 15x225 15x275 15x275
pec deck flyes 15x50 15x60 15x70 15x70 15x80
rear flyes 15x60 15x70 15x70 15x70
hammer curls 15x35 15x40 15x45 15x40 15x35
shoulder excercises add 5lbs, add 7.5lbs, then add 10lbs

[BillyS]

2/8/09
28wfd drills approx 20 single spins, 25 double spin no release, 5 double spin w/ release
22lb hammer winds 3windsx10sets no release

2/9/09
Played soccer with my daughter in front yard 45 minutes
22lb hammer winds 4windsx10 sets no release

Evidently Glenn & I have found new workout partners in the family!

[BillyS]

2/11/09
squats 10x135 10x135 10x225 5x315 5x365 5x365
good mornings 10x135 10x185 10x185
leg press calf raises 15x500 15x600 15x700 15x800 15x800 25x600
leg extensions 10x80 10x90 10x100 10x110
hamstring curls 10x90 10x110 10x130 10x150
hammer curls 10x35 10x45 10x55 10x60 15x40
pec deck flyes 10x70 10x80 10x90 10x100
rear delt flyes 10x70 10x80 10x90 10x100
seated calf raises 25x45 25x90 25x135 25x135
weighted sit-ups 3x25x45lbs

[BillyS]

2/15/09
10 minute warm-up
Hang Cleans 4x15x95
shoulder rehab work
pec deck flyes 15x70 15x80 15x90 15x100
rear delt flyes 10x70 10x80 10x90 15x70
hammer shoulder press 3x10x35lbs
dbell shrugs 15x80 15x90 15x90 15x100
superset
hammer curls 4x10x45lbs
v-bar pressdowns 10x50 10x55 10x60 10x65
hanging leg raises 3x25xbw

[BillyS]

2/17/09
warm-up 10 minutes
partial deadlifts 10x135 10x225 10x315 5x405 5x495 5x585 Fx635
shrugs 15x225 15x315 15x315 15x315
leg press calf raises 15x400 15x600 15x800 15x800 10x600 15x400
hammer curls 10x45 10x55 10x60 10x65 10x55 15x45
pec deck flyes 5x70 5x90 5x110 5x130
rear delt flyes 10x70 10x80 10x90
hanging leg raises 3x25xbw
shoulder work

[BillyS]

2/19/09
Box squats 10x135 5x225 5x315 5x365 5x405 5x405
leg extensions 10x85 10x115 10x145 10x145
hamstring curls 10x90 10x110 10x130 10x140
stiff legged deadlifts 10x135 10x225 10x225
ez-curls 3x10x85
v-bar pressdowns 10x70 10x90 10x90 10x90 10x80
shoulder work
hanging leg raises 3x30xbw

[gking]

Ah ha ! going over to the dark side w/ those box squats, good poundage too . :) Looking at your leg curl weight I see why . Those box squats take alot of hammies .

[BillyS]

2/23/09
warm-up
hang cleans 10x95 10x95 10x135 10x135
hammer shoulder press 2x10x45lbs
deadlifts 10x135 10x225 6x315 6x315 6x315
leg press calf raises 15x400 15x600 15x700 15x700 15x500 15x400
seated calf raises 15x90 15x90 15x135
10 minutes 2.5 miles stationary bike
hanging leg raises 50xbw 30xbw
pec deck flyes 10x70 10x90 10x110 10x120
rear delt flyes 10x70 10x80 10x90

[BillyS]

2/26/09
Warm up 10 minutes
bent bbell rows 10x135 10x225 10x275 10x315 10x315
shrugs 15x225 15x275 15x315 15x365 15x405 15x315
hammer strength shoulder press 2x15x45lbs
pec deck flyes 10x70 10x90 10x110 10x110
box squats 5x135 5x225 5x315 5x315 5x315
pressdowns 10x60 10x70 10x70 10x80
dbell hammer curls 10x35 10x45 10x50 10x55 10x60
hammer strength curls 10x70 10x70 10x125 10x70
hanging leg raises 60xbw 40xbw
rear delt flyes 10x70 10x80 10x90

[BillyS]

3/1/09
warm-up 10 minutes
partial dl's 10x135 5x225 5x315 5x405 5x495
pec deck flyes 10x70 10x90 10x110 10x130
rear delt flyes 10x70 10x80 10x90
machine crunches 10x30 10x40 10x40
hammer curls 10x35 10x40 10x50 10x60
straight bar pressdowns 10x50 10x65 10x80 10x95
shoulder work/ cable curls

[BillyS]

3/4/09
warm-up 10 minutes
push press 5x135 5x135 5x135
box squats 10x135 10x225 5x315 5x405 5x405
seated calf raises 10x90 10x135 10x180 10x180
ab crunch machine 10x30 10x40 10x60 10x100 10x100
leg extensions 10x75 10x90 10x115 10x145
hamstring curls 10x90 10x110 10x130 10x150 10x150
st. military press 3x10x95
hammer curls 10x45 10x50 10x60 15x50

shoulder presses didn't feel to bad, the first rep was by far the worst feeling, but I think I may be on the downhill slope.

[BillyS]

3/8/09
box squats 10x135 10x225 5x315 5x405 5x405
leg extensions 10x110 10x130 10x150 10x150
hamstring curls 10x90 10x110 10x130 10x150
rotary calf raises 15x90 15x135 15x180
machine crunches 10x60 10x80 10x100 30x60
shrugs 3x25x225
rear delt flyes 10x70 10x70 10x80 10x80
pec deck flyes 20x90 20x110
shoulder work to 30lbs

[BillyS]

3/11/09
deadlifts 10x135 10x225 5x315 5x365 5x405 3x455
bent rows 10x135 8x225 8x225
seated rows 10x70 10x90 10x110 10x130
hammer curls 10x40 10x45 10x50 10x55 10x60 10x45
v-bar pressdowns 10x50 10x60 10x70 10x80 10x90
shrugs 10x225 10x315 10x365 10x405 10x315 10x225
incline dbell press 15x45 10x50

[Matt V]

Sorry to hear that Billy. Take care of your shoulder. I'm sure we'll catch up later this season. If not, I'm definitely looking forward to coming back up to Roanoke this year.

[BillyS]

3/18/09
box squats 10x135 3x225 3x225 3x315 3x405 3x405
leg extensions 15x110 15x160 15x190
hamstring curls 10x90 10x130 10x150 10x150
seated calf raises 15x90 15x90 15x115 15x140
shrugs 15x135 15x225 15x315 15x365 15x415 15x415 15x315
hammer curls 10x40 10x50 10x55 10x60
hammer winds 3r&lx20 3r&lx25 3r&lx30 3r&lx35
dumbell swings 6x50 6x55 6x60
ab machine 30x40 30x50

[BillyS]

3/23/09
box squats 10x135 10x225 5x315 5x385 5x435
push press 5x135 5x135 5x185 5x185
leg extensions 10x145 10x190 10x250 10x190 10x190
hamstring curls 10x90 10x130 10x150 10x150
seated calf raises 10x90 10x135 10x180 10x180 10x1135 10x90
pec deck flyes 10x70 10x90 10x110 10x130
v-bar pressdowns 10x55 10x70 10x90 10x90
hanging leg raises 50xbw 25xbw

[BillyS]

deadlifts 10x135 10x135 10x225 5x315 5x315 5x315
st. mil. press 3x10x135 10x185
incline dbell bench 10x70 10x80
hammer curls 10x40 10x45 10x50 10x55 10x60 15x40
v-bar pressdowns 10x60 10x70 10x80 10x90 10x100 15x70

[BillyS]

squats 10x135 10x135 10x225 5x315 5x365 5x365
strict mil press 10x135 8x155 5x185
leg extensions 10x190 10x220 10x250 10x250
leg press calf raises 15x400 15x600 15x700 15x800 25x400
pec deck flyes 15x70 15x90 15x110 15x130

[BillyS]

stretching squats 3x135 sit in bottom for a minute each time
reverse hypers 10x135 10x135 10x185 10x185 10x225
hang cleans 10x135 5x135 5x155 5x185 5x185
push press 10x135 5x185 5x225 3x245 fx265 10x185
one arm dbell press 10x55 10x75 10x80 10x85
shrugs 10x135 10x225 10x315 10x405 10x315 10x225
v-bar pressdowns 10x70 10x80 10x90 10x90 10x80
ez curls 10x75 10x95 10x115 10x115
hanging leg raises 50xbw 25xbw 30xbw

[BillyS]

4/5/09
incline bbell bench 10x135 10x135 10x155 10x155
box squats 10x135 10x225 5x315 5x405 5x405
leg extensions 10x110 10x175 10x250
hamstring curls 10x90 10x110 10x150
pec deck flyes 10x80 10x100 10x110 10x120
hanging leg raises 3x30xbw
side bends 3x10x45

[BillyS]

4/8/09
partial deadlifts 10x135 5x225 5x315 5x405 5x455 2x495
hang cleans 5x135 5x155 5x185
incline dbell bench 10x55 10x70 10x80 10x85
one arm dbell press 5x70 5x80 5x90
hammer curls 10x35 10x45 10x50 10x55 15x45
landmines 10x25lbs 10x25lbs 10x50lbs
v-bar pressdowns 10x70 10x80 10x90 10x100
pec deck flyes 10x90 10x110 10x130
side bends 3x15x45lbs

[BillyS]

4/11/08 Light day
warm-up 10 minutes
10 minutes on stationary bike
incline dbell press 15x50 15x65
lat pulldowns 15x90 15x110
bradford press 15x95 15x115
front dbell raises 10x20 10x20 10x20
hammer curls 10x40 10x50 10x50
v-bar pressdowns 15x60 15x70 15x80
seated calf raises 2x25x90lbs
side bends 3x15x45
ab machine 20x30 20x60

[BillyS]

4/13/09
warm-up 5 minutes
stationary bike 10 minutes/2.4 miles
squats 10x15 10x225 5x315 5x365
push press 5x135 5x185 5x225 2x250
leg extensions 15x115 15x160 15x205 15x250 15x160
leg press calf raises 20x400 20x400 20x600 20x800 20x400
hang snatch 5x95 5x95 5x115 5x135

[BillyS]

4/15/09
warm up
hang cleans 5x135 5x135 5x155 5x155 fx185
hang clean & press 10x135 10x135 10x155
bent rows 10x135 10x185 10x225 10x225
lat pulldowns 10x110 10x130 10x150
pec deck flyes 10x100 10x110 10x120 10x130
rear delt flyes 10x80 10x90 10x100
12 minutes on stationary bike

[BillyS]

4/22/09
warm-up
hang cleans 10x135 5x135 5x155 3x185 3x205
box squats 10x135 5x225 5x315 5x405 3x455
shoulder press 10x135 10x155 5x185 5x185
leg extensions 15x160 15x205 15x250
seated calf raises 10x90 10x135 10x180 10x180
pec deck flyes 10x90 10x110 10x130 10x150 15x100
rear delt flyes 10x80 10x100 10x100
hammer curls 5x35 5x45 5x55 5x60 10x45
hanging leg raises 3x30xbw

took a week off to let things heel up and definitely did me some good. I am planning on starting throwing soon, judging Laurel Hills HG this weekend. Then I want to get back on the other side of throwing.

[BillyS]

Took two weeks off for a sinus infection and just to rest and recover.
5/6/09
squats 10x135 10x135 10x225 10x225
military press 10x135 10x155 10x185
incline dbell press 10x70 10x90 10x105
hammer curls 10x40 10x50 10x60 10x50

[Matt V]

Good to see you back!

How's everything holding up? Are you going to be down here for any Games?

[BillyS]

squats 10x135 10x225 5x275 5x315 3x405 3x405
push press 5x135 5x135 5x185 5x225 5x225
leg extensions 15x130 15x175 15x220
hamstring curls 10x90 10x130 10x150
seated calf raises 20x90 20x135 20x135 20x180
hanging leg raises 3x35xbw


Thanks Matt, I am planning to start throwing next week, not sure when I am going to be down that way, but I am looking forward to throwing.

[BillyS]

5/13/09
10 minute warm up
hang cleans 5x135 5x155 5x185 5x205
lat pulldown 15x130 15x160 10x195 10x210
seated rows 10x130 10x145 10x160 10x195
hammer curls 10x40 10x50 10x55 10x60
one arm dbell press 2x10x55
weighted sit ups 2x30x45
shrugs 15x135 15x225 15x315 15x225

[BillyS]

5/17/09
10 minutes on stationary bike 2.5 miles
good mornings 3x10x135
shoulder rehab exercises up to 30lbs
incline dbell press 10x70 10x85 10x100
hammer iso-decline press 10x45 10x90 10x115
hammer iso-flat press 10x45 10x10x70 10x90
cable front & lat raises 10x20 10x25 10x25
pec deck flyes 10x90 10x110 10x130
rear delt flyes 10x70 10x90 10x110
seated ab twister 3x10x80

[BillyS]

5/20/09
10 minutes stationary bike
box squats 10x135 10x225 5x315 5x365 5x405
hamstring curls 15x100 15x130 15x150
leg extensions 10x160 10x190 10x210 10x250
seated calf raises 3x30x115
reverse bbell curls 10x40 10x50 10x60
hammer dbell curls 10x35 10x40 10x45 10x50 10x55 10x60 25x45
torso twist 10x80 10x90 10x100

[BillyS]

5/27/09 5pm
box squats 10x135 10x225 5x315 5x405 5x405
military press 10x135 10x135 10x135
leg extensions 10x190 10x205 10x250
hamstring curls 10x90 10x130 10x150
calf raises 15x90 15x90 15x135 15x135
hammer curls 10x40 10x50 10x60 15x45
one arm dbell press 5x70 5x80 5x90


5/28/09 6am
incline dbell press 10x70 10x80 10x90
hammer decline press 10x70 10x70 10x95 10x95
pec deck flyes 10x80 10x100 10x100
rear delt flyes 10x80 10x80 10x100
machine crunch 10x60 10x70 10x80 10x80
hanging leg raises 2x25xbw

[BillyS]

5/31/09 8am
warm-up 10 minutes
deadlifts 10x135 10x135 10x225 5x315 5x315 5x405
hang cleans 5x95 3x135 3x155 3x185
lat pulldowns 10x140 10x150 10x160 10x160
pull-ups 3x3xbw
hanging leg raises 3x30xbw
v-bar pressdowns 3x25x50
dbell hammer curls 35x35lbs 20x45lbs 10x50lbs 20x35lbs

[BillyS]

6/2/09
squats warm up 2x15x135
box squats 10x135 10x225 5x315 5x405 5x405
push press 3x135 3x185 3x225 3x225
hammer decline press 15x45 15x70 15x90 15x115 15x140
leg extensions 10x160 10x215 10x260 10x260
incline dbell press 5x70 5x85 5x100 3x105 10x80
leg press calf raises 10x500 10x600 10x700 10x700
pec deck flyes 10x80 10x90 10x100 10x110
rear delt flyes 10x70 10x80 10x90
hanging leg raises 40xbw 30xbw
side bends 3x15x45lbs

[BillyS]

6/8/09
box squats 10x135 10x225 5x315 5x405 3x455
strict military press 10x135 10x155 10x175 5x195
leg extensions 15x170 15x230 15x260 15x260
hamstring curls 10x90 10x110 10x130 10x130
seated calf raises 15x90 15x135 15x180 15x180
hang snatch 3x95 3x135 3x145 3x145
hanging leg raises 40xbw 40xbw

[BillyS]

6/14/09 8am
squats 10x135 10x225 5x275 5x315 5x365
leg extensions 10x160 10x230 10x260 10x260
decline hammer bench 10x45 10x70 10x90 10x115 10x135
incline dbell press 10x70 10x80
hammer dbell curls 10x30 10x40 10x50 10x60

[BillyS]

6/16/09 5pm
deadlifts (no straps) 10x135 10x135 10x225 5x315 5x365 5x365
bent rows 10x135 10x135 10x185 10x185
lat pulldowns wide 10x130 10x140 10x150 10x160
narrow 10x130 10x140 10x150
seated rows 10x140 10x160 10x180 10x200
one arm dbell press R&L 10x55 5x70 5x80 R only 5x90 5x90
hammer curls 10x40 10x50 10x60 10x70 10x50 15x40

[BillyS]

6/23/09 (working out with my 12year old daughter, her first real gym workout)
treadmill 10 minutes
ab work
elliptical 8 minutes

6/26/09
treadmill 10 minutes
box squats 10x135 10x225 5x315 5x405 3x405
military press 5x135 5x155 5x175 5x205 3x225
hamstring curls 10x90 10x110 10x130 10x150
hammer curls 10x40 10x50 10x55 10x60 10x40
6/28/09
hang cleans 3x135 3x135 3x155 3x175 3x155 3x135
push press 3x135 3x185 3x225 2x245 1x245
diamond bar deadlifts 10x135 10x225 10x315 10x315
planks and side plank 2setsx30 second each way
six inches up and down, wide and together 2x30 seconds
10 minutes treadmill running alternating miles

All workouts were with my 12yo daughter, who I am getting into the gym and training. Hoping to give her an edge in sports, doing more cardio with her than I have done in years, not to mention I can't remember the last time I ran on a treadmill.

_________________

[BillyS]

6/30/09
decline hammer press 10x45 10x90 8x115 5x180 3x205
incline dbell press 10x75 10x90 8x105 10x80
one arm dbell press 5x70 5x80 5x85
squats 10x135 10x225 10x315
hammer curls 10x45 10x50 10x60
machine crunches 20x60 20x80
elliptical 10 minutes
stationary bike 10 minutes

[BillyS]

7/2/09
partial deadlifts 10x135 10x225 10x315 5x405 fx455 5x405
bent rows 10x135 10x135 10x135
lat pulldowns 10x130 10x145 10x160 10x160
medicine ball wall high tosses 2x20x9lb ball
6 inches and scissors
elliptical 8 minutes
stationary bike 2 miles

Trimming down with the added cardio, which was not something I have been doing. Lost 5lbs already

[BillyS]

7/5/09
treadmill 35 minutes some running, some walking
hang snatch 5x95 5x115 5x135 5x135
incline dbell press 10x70 10x80 10x90 6x100 10x85
decline hammer press 5x45 5x90 5x135 5x160 5x90
shrugs 10x135 10x225 10x315 10x405
six inches and scissors
side and front plank
random swim and play 45 minutes

[BillyS]

7/8/09
treadmill 10 minutes 3.3 mph
box squats 10x135 10x225 5x315 3x405 3x405
leg extensions 10x190 10x230 10x250
hamstring curls 10x110 10x130 10x150
hang snatch and press 3x135 3x155 3x175
one arm dbell press 5x70 5x85 R3x100 Lfx100
hammer curls 10x45 10x55 10x60 10x55
triceps pressdowns 10x70 10x80 10x90 10x90
6 minutes elliptical
13 minutes stationary bike

[BillyS]

7/12/09
16lb shotput 15 throws avg 28'-31'
squats 10x135 10x225 10x315
push press 5x135 5x185
strict shoulder press 5x135 5x185
pec dec flyes 10x90 10x110 10x130
rear delt flyes 10x80 10x100 10x110
treadmill run 5 minutes walk 5 minutes
abs plank, 6 inches and 50 hanging leg raises

[BillyS]

7/16/09
hang cleans 3x135 3x135 3x155 3x185 3x205
hang snatch 3x135 3x155 3x175
push press 5x135 5x185 5x225 5x225
6-inches
side bends

[BillyS]

7/19/09
shotput at commonwealth games 4 throws best 29'11", not as good as last year, but that's what happens when you take off 8 months from throwing.

lat pulldowns 10x90 10x100 10x120 10x140 10x160
hammer curls 10x45 10x50 10x55 10x50
crunches 2x20
swim 1 hour

[BillyS]

7/22/09
box squats 10x135 10x225 5x315 5x405 1x455
good mornings 10x135 10x135 10x155
leg extensions 10x130 10x200 10x250 10x260
hamstring curls 10x90 10x110 10x150 10x150
leg press calf raises 15x400 15x600 15x800 15x800 15x600 15x400
one arm dbell press 3x70 3x85 3x100
push press 10x135 10x185 10x185
machine shoulder press 10x60 10x80 10x80
10 minutes elliptical
2 miles on stationary bike

[BillyS]

7/27/09
deadlifts 10x135 10x225 5x315 5x405 2x455 2x455 10x315
hang cleans 15x135 15x155
lat pulldowns 10x100 10x110 10x130 10x150 10x150
hammer curls 10x45 10x55 10x65
crunches 150
2 miles on stationary bike

[BillyS]

7/29/09
squats 15x135 15x135
incline dbell press 5x70 5x85 5x105 5x100
decline hammer press 10x180 10x230 10x270 10x270 10x230 15x140
st. military press 5x135 5x155 5x185 3x205 1x225
7lb medicine ball throws 2x30
shoulder rehab
6 inches & plank
10 minutes elliptical

[BillyS]

8/2/09
box squats 10x135 10x225 5x315 5x405 5x405
push press 10x135 10x185 5x205 3x225 2x245
leg extensions 10x160 10x200 10x250
bbell calf raises 20x200 20x300
10 minutes elliptical
swim 2 hours

[BillyS]

8/5/09
hang cleans 10x135 10x155 5x175 5x185
push press 5x1335 5x135 5x185 5x205 5x225
hang snatch 3x95 3x95 3x115 3x135 3x115
seated rows 10x160 10x200 10x220 10x200
elliptical 10 minutes

quick one, running late and had a crappy day. on vac rest of week.

[BillyS]

8/8/09
squats 10x135 5x225 5x315 5x315
incline hammer press 5x45 5x90 5x115 5x115 5x90
front and rear delt raises 10x20 10x20 10x20
dbell pullovers 10x50 10x60 10x70
cable crossovers 10x50 10x70 10x90
30 asst cardio

[BillyS]

8/9/09
LWFD 20+ throws in the heat middle of the throws were the best just under 40' not too upset considering that I haven't thrown since Oct 08 picked a good day to shake off the rust, 4pm 93 degrees in the sun.
Looking forward to throwing again now.

[BillyS]

8/10/09
partial dl 10x135 10x225 5x315 5x405 5x495 2x545
lat pulldowns 10x110 10x130 10x150 10x160
supported t-bar rows 10x90 10x90 10x90
st military press 3x135 3x155 3x185 3x205 1x225 1x225
one arm dbell press 5x70 5x80 5x90 3x100 1x110
shrugs 10x225 10x315 10x365 10x365 10x315 10x225

[BillyS]

8/12/09
incline dbell 10x70 10x80 8x90 6x105 10x80
flat bench 3x10x135 first time flat benching since Jan.
decline hammer bench 8x70ea 8x90ea 6x115ea 6x115ea 8x90ea
behind neck tricep ext 10x70 10x80 10x90
hammer curls 10x45 10x55 10x65
hammer machine preacher curls 10x45 10x65 10x85 10x105 10x85
6 inches and plank
swim 45 minutes

[BillyS]

8/16/09
treadmill 10 minutes 2-3 mph
squats 10x135 10x135 10x225 5x315 5x365 5x315
leg ext. 10x190 10x220 10x250
hamstring curls 10x90 10x110 10x150
dbell curls 10x40 10x50 10x55 10x45 10x40 10x35
triceps pressdown 2x25x60
crunches 2x20
6 inches and plank

[BillyS]

8/18/09
incline dbell press 10x55 10x70 10x80 10x90 6x100 10x90
strict st. press 10x135 10x135 10x155 10x175
decline hammer bench 10x70ea 10x90ea 10x115 10x115
side bends/ torso twists 3x15x45
dbell curls 10x40 10x40 10x45 8x50
ez-curl 3x10x65

[BillyS]

8/22/09
10 minutes treadmill 3.0mph
t-bar rows 10x45 10x100 10x145
lat pulldowns 10x120 10x140 10x160
bent rows 10x135 10x225 10x225
dbell pullovers 10x70 10x70 10x80
dbell hammer winds r&lx15 r&lx20 r&lx25
box jumps and speed jumps 90degree rotations
hanging leg raises 2x30xbw
sit-ups 25
six inches and plank
10 minutes elliptical

[BillyS]

8/25/09
box squats 10x135 10x225 5x315 5x405 5x405
strict mil press 10x135 10x135 10x155 8x185
incline dbell press 10x70 10x85 10x100
decline hammer press 10x70ea 10x90ea 10x135ea 10x90ea
ez curl 10x75 10x85 10x95 10x85 20x75
seated calf raises 20x45 20x90 20x135 20x90
triceps pressdowns 20x50 20x60 20x70
hammer shoulder press 2x10x55ea
pec deck flyes 10x80 10x100 10x120
rear delt flyes 10x70 10x80 10x90

[BillyS]

8/29/09
5 mile road bike ride. approx 20 minutes took a couple of breaks

[BillyS]

8/31/09
deadlifts 10x135 10x225 5x315 5x405 4x405 10x315
military press 10x135 8x155 6x185
12 minutes elliptical 1 mile

[BillyS]

9/2/09
incline dbell 10x70 10x85 10x100 5x110
decline hammer press 10x70ea 10x90ea 10x115ea 10x90ea
pec deck 15x80 15x100 15x120 15x130
rear delt flyes 10x70 10x90 10x110
shoulder prehab
hanging leg raises 3x25xbw
10 minutes elliptical

[BillyS]

9/5/09
squats 10x135 10x1225 5x275 5x275 5x275
stiff legged deadlifts 3x15x135
sprints 5 runs approx 40yds run down and walk back and run right away
ez curls 15x75 15x75 15x95 15x95 15x75
hammer curls 10x45 10x50 10x55
concentration curls 10x35 10x40 10x45
2x20 sit-ups
6 inches and plank

[BillyS]

9/7/09
quick workout today, gym was closing in 50 minutes
hammer shoulder press 10x55ea 10x80ea 10x100ea 10x125ea
triceps pressdown 15x70 15x100 15x130 15x160 15x190 15x130
behind the neck ext. 10x50 10x70 10x90
front/side raises 15x20 15x25 15x25
shoulder prehab
10 minutes elliptical

[BillyS]

9/9/09
push press 10x135 10x135 5x185 5x235 5x235
hang cleans 5x135 5x155 5x175 5x135
hang snatch 5x95 5x115 5x115
rear delt flyes 10x70 10x90 10x110
pec deck flyes 15x90 15x110 15x130 15x100 20x80
ez-curl 10x95 10x115 10x115 10x115
hammer curls 10x40 10x50 10x55 15x40
hanging leg raises 2x30xbw

[BillyS]

9/13/09
incline bench press 10x135 10x135 10x185 5x235 5x185
st military press 10x135 10x135 10x135 10x135
front/side dbell raises 3x10x20
pec deck flyes 10x90 10x110 10x130
rear delt flyes 10x80 10x100 10x120
plate side bends/plate raises/torso twists 3x15x45
knee ups 3x25
shrugs 20x135 20x225 20x225

[BillyS]

9/16/09
squats 10x135 10x225 8x275 5x315 5x365
leg ext. 15x190 15x230 15x250
hamstring curls 15x110 15x130 15x150
incline dbell press 10x70 10x80 10x90 10x100
bbell shoulder press 10x135 10x135 6x155 5x185

[BillyS]

9/20/09
flat bench 10x135 10x135 10x185 10x225
incline dbell press 10x70 10x85 10x100
incline hammer press 10x90ea 10x115ea 10x115ea 10x90ea
decline hammer press 10x90ea 10x115ea 10x115ea 10x115ea
shoulder press 10x135 10x135 10x155 10x155
ez curls 15x75 15x75 15x95 15x95
triceps pressdowns 15x55 15x70 15x85
pec deck flyes 10x100 10x120 10x140

[BillyS]

9/26/09
Green Hill HG
Stone 29'+
56WFD 18'+
28WFD 40'+
22lb Hammer 51'+
Caber 75deg
16lb sheaf 20'
no ht WOB

9/28/09
Squats 3x15x225
military press 2x12x135

10/3/09
Radford HG
Stone 30+
56WFD 21+
28WFD 40+
Hammer 50+
caber 65deg
16lb sheaf 24'
no ht WOB

Not to bad coming off of a lay-off of almost a year. I noticed a huge difference in running a games and just showing up to compete.

[BillyS]

10/7/09
quick workout , trying to get back into it.
squats 3x10x135
military press 3x10x135
incline hammer press 10x55ea 10x90ea 10x115ea
pec deck flyes 10x90 10x110 10x130
6 inches, and plank
hanging leg raises 40xbw 30xbw
10 minutes elliptical

[BillyS]

10/12/09
hang cleans 3x135 3x135 3x185 3x185
deadlifts 10x135 10x225 5x315 5x365 5x415
hang snatch 3x95 3x135 3x135 3x135
lat pulldowns 10x135 10x160 10x185 10x135
shrugs 10x135 10x225 10x315 10x315 10x225
bbell curls 10x45 10x65 10x86 10x105

[BillyS]

10/16/09
incline dbell press 15x70 10x85 10x100 6x105 8x85
military press 10x135 10x155
push press 3x185 3x225 3x225
incline hammer press 10x90ea 10x115ea 10x115 ea
one arm bell press 5x70 5x80 3x90
dbell swings 6x55 6x60 6x65 4x70
pec deck flyes 10x120 10x130 10x130
zercher squats 3x135 3x185 3x225 3x275 3x275
side bends 3x45
weighted sit-ups 3x25x45lbs

[BillyS]

10/21/09
box squats 10x135 10x225 5x315 5x365 5x405 5x405
shoulder press 10x135 10x155 8x185 5x185 1x205 10x135
leg extensions 10x170 10x235 10x260 10x260
decline hammer press 10x45ea 10x90ea 10x115ea 10x135ea 8x160ea 6x160ea
15x90ea
dbell hammer curls 10x40 10x45 10x50 10x55 10x60 15x45 15x45
shoulder work front/side raises and rehab work
6 inches and plank
hanging leg raises 3x25xbw

[BillyS]

10/25/09
quick one
elliptical 10 minutes warm up
hang cleans 3x135 3x135 3x155 3x185 3x195 3x205
hang snatch 3x95 3x115 3x135 3x155 3x175
6 inches/ plank and 3x20 machine crunches
shoulder prehab/ front lat raises 4 sets

[BillyS]

10/27/09
incline dbell press 10x70 10x80 10x90 5x105 5x105
flat bench 10x135 10x185 5x225
shoulder still does not like flat bench, oh well I won't miss it anyway
seated dbell shoulder press 8x50 8x60 5x70 5x70
decline hammer press 10x90ea 10x135ea 10x135ea 15x90
ez curls 10x75 10x95 8x115 8x115 10x95
v-bar pressdowns 10x55 10x65 10x70 10x85
pec deck flyes 10x90 10x120 10x140
28" box jumps 3sets/10 1set of 10 from 4 1/2' away from box
hanging leg raises 2x25
machine crunches 3x25

[BillyS]

10/29/09
partial dl 10x135 10x225 5x315 5x405 5x495 1x545 fx595
hang cleans 3x135 3x185 3x185 3x155
shoulder prehab and front and side raises
one arm dbell press 5x70 5x80 5x90 3x100R Fx100L
hammer calf raises 20x45 20x90 20x135 20x135
6 inches and plank

[BillyS]

11/3/09
bent rows 10x135 10x185 10x225
power clean & press 3x135 3x155 3x175 3x175
incline dbell press 10x70 10x80 5x90 5x100 10x85
decline hammer press 10x90ea 10x115ea 10x140ea 15x90ea
seated cable rows 10x100 10x140 10x180 10x220 10x180
one arm dbell press 3x75 3x85 3x95
pec deck flyes 15x100 15x110 15x130
weighted sit ups 2x25x45lbs
side bends 2x10x45
15 minutes elliptical
2x50 machine crunches

[BillyS]

11/5/09
leg extensions 10x180 10x220 10x250 10x250
hamstring curls 10x90 10x110 10x130
hang cleans 3x95 3x135 3x155 3x185 3x205
push press 3x135 3x185 3x225 3x245 fx265
bradford press 10x135 10x135 10x135
box jumps 3x10 to 28" box
ez curls 10x75 10x95 10x95
hammer curls 10x40 10x50 10x60 10x55 10x40
v-bar pressdowns 10x55 10x70 10x85 10x100
machine crunches 3x50
15 minutes elliptical

[BillyS]

11/9/09
box squats 5x135 10x225 5x315 5x405 10x365
leg extensions 15x160 15x200 15x260
push presses 3x135 3x185 3x225 1x255 3x225
box jumps 14" to ground to 28" to ground to 14" 4 rounds of 2 passes through
hamstring curls 10x100 10x100
crunches 70 70 25
10 minutes elliptical

[BillyS]

11/12/09
standing shoulder press 10x135 10x135 5x155 5x185 3x205 1x225 10x135
incline dbell press 5x70 5x80 5x90 5x100 10x70
flat dbell bench 2x10x65
1st time doing these in years, really wobbly, do them again next week
decline hammer press 10x90ea 10x115ea 10x135ea 10x135 ea 20x90
upright rows 10x65 10x85 10x105 10x105
ez curls 10x75 10x95 10x105 10x105 15x75 15x75
v-bar pressdowns 15x55 15x70 15x85 15x100 15x115 15x85
crunches 30-30-30-20

[BillyS]

11/14/09
treadmill 15 minutes interval up and down from 3mph to 7mph
neck work
side/front raises 3x10x25
shoulder prehab
120 crunches
6 inches and plank
not a big workout, guiding my daughter through her workout

[BillyS]

11/18/09
squats 10x135 5x225 5x315 5x365 5x365
leg extensions 15x160 15x205 15x250
leg press calf raises 15x200 15x400 15x600 15x800 15x800 15x600 15x400
push press 5x135 5x185 3x225 3x225
one arm dbell press 3x75 3x85 3x95
10 minutes elliptical

[BillyS]

11/23/09
deadlifts 10x15 10x225 5x315 5x365 3x415 3x415 12x315
squats 10x135 5x225 5x315 5x315
leg extensions 15x160 15x215 15x250
hamstring curls 15x90 15x130 15x150
let pulldowns 10x100 10x130 10x160
seated rows 8x130 8x160 8x160
shrugs 15x135 15x225 15x315 10x405 15x315 15x225

[BillyS]

11/25/09
incline dbell 10x70 10x75 10x80 10x85 10x90
hammer flat bench 3x10x70ea
pec deck 15x90 15x100 15x110
rear delt flyes 15x80 15x90 15x90
decline hammer bench 10x70 10x90 10x90
tricep pressdowns 15x70 15x80 15x90 15x100 15x90 15x80
hammer curls 10x40 10x45 10x50 10x55 10x45 15x40
bradford presses 3x10x135

[BillyS]

11/27/09
walked most of a 3K

11/28/09
shoulder prehab and side/rear delt raises
hang cleans 3x135 3x135 3x155 3x185 3x185 10x135
hammer shoulder press 10x45ea 10x70ea 5x95ea 5x95ea 5x95ea 5x95ea
preacher curls 10x60 10x70 10x80 10x90 10x100 10x90 10x70 20x60
hanging leg raises 80xbw
crunches 3x45

[BillyS]

11/30/09
squats 10x135 10x135 10x225 10x225
incline dbell press 10x70 10x80 10x90 5x105 3x110
push press 3x135 3x135 3x185 3x225 3x225
preacher curls 10x60 10x70 10x80 10x90 10x100 10x110 10x80 10x70
flat dbell bench 10x55 10x65 10x70 10x80

[BillyS]

12/2/09
deadlifts 10x135 10x225 5x315 3x405 3x405 3x405 3x405
seated rows 10x145 10x160 10x180 10x200 10x220
lat pulldowns 10x135 10x150 10x170 10x150
reverse grip pressdowns 15x50 15x60 15x70 15x80
v-bar pressdowns 15x70 15x80 15x90 15x100
dbell curls 10x35 10x35 10x40 10x40 10x40 15x35
v-bar pressdowns drop set 10reps each @80,70,60,50
shoulder prehab and side/front raises

[BillyS]

12/6/09
shoulder prehab
incline dbell press 10x65 10x70 10x85 5x100 5x100
decline hammer press 10x70 10x90 10x135 10x135 15x90
military press 10x135 10x155 10x155 10x155
triceps presdowns 10x70 10x90 10x120 10x150 10x180 10x120 10x90
dbell curls 10x30 10x35 10x40 10x40 10x35
24in box jumps 3x10
hanging leg raises 50reps
crunches 150reps

[BillyS]

12/8/09
partial dl 10x135 10x225 5x315 5x405 3x495 1x545 5x405
hang cleans 5x135 5x135 5x155 5x185 5x185
lat pulldowns 10x115 10x130 10x145
underhand lat pulldowns 10x115 10x130 10x145
shrugs 10x135 10x225 10x315 10x315 10x315 10x365 10x365 10x315 10x1225

[BillyS]

12/10/09
squats 10x135 10x135 10x225 5x275 5x275 5x275 5x315 5x315 5x365
push press 5x135 5x185 5x225 2x245 2x245 5x135
leg ext. 10x175 10x230 10x260 10x260
hamstring curls 10x110 10x130 10x150 10x150
one arm dbell press 3x75 3x85 3x100 3x100 10x70
dbell curls 10x30 10x35 10x40 10x40 10x40 10x40 10x35
triceps pressdowns 10x70 10x85 10x115 10x115 10x115 15x85 15x70
preacher curls 10x50,60,70,80 5x90,100,110,110 15x90,80,70,60

Started NO-Explod this week and this was the first day I really felt the effects from it, I really like this stuff, awesome energy boost and have already felt the recuperative effects from the workouts earlier in the week.

[BillyS]

12/14/09
squats 10x135 10x225 10x225
incline dbell press 10x70 8x85 5x100 3x110 3x110 10x95
decline hammer press 10x180 10x230 5x270 3x370 3x370 6x270 10x180
shoulder press 2x10x135 shoulders kinda sore, shorted this excercise
shoulder prehab/front/side raises
dbell curls 10x30 10x40 10x40 10x40
hammer dbell curls 10x50 10x55 10x60
preacher curls 10x70 10x80 10x90 10x90 10x70 10x70
24" box jumps 45deg turns 3x5 straight from 5ft away 3x10

[BillyS]

12/16/09
deadlifts 10x135 10x225 5x315 5x405 5x405 5x405 5x315
shrugs 10x225 10x315 10x405 10x405 10x315 10x315
triceps pressdowns 10x50 10x65 10x80 10x110 10x130

[BillyS]

12/23/09
squats 10x135 10x225 10x275 5x315 5x315
incline dbell press 10x70 10x80 10x90 10x100
decline hammer press 10x180 10x230 6x270 4x320 8x230 15x180
dbell curls 10x30 10x35 10x40 10x40 10x40
shoulder work
rear/front and side raises and
rehab work

[BillyS]

12/26/09
10 minutes elliptical
squats 10x135 10x225 5x315 5x315 5x315
dbell pullovers 10x55 10x55 10x70
seated rows 20x100 20x120 20x140 20x160
box jumps 3x12 (straight and 45deg rotation)

[BillyS]

First workout at new rec center
12/28/09
partial dl 10x135 10x225 5x315 5x405 1x455 fx520 15x315
hang cleans 3x135 3x135 3x155 3x155
seated rows 10x120 10x140 10x180 5x240 5x255
lat pulldowns 10x110 10x130 10x160 10x160
dbell curls 10x30 10x35 10x40 10x45
hammer dbell curls 10x50 10x55 10x60
shrugs 10x225 10x315 10x315 10x365 10x365 15x315 15x315
dbell curls 10x35 10x40 10x40 10x40

[BillyS]

1/1/10
incline dbell press 10x60 10x75 10x85 6x95 6x100
hammer shoulder press 10x90 10x180 5x230 5x270 10x180
decline smith bench press 10x135 10x225 10x275 15x185
pec deck flyes 10x85 10x100 10x100
shoulder rehab work
side/front raises 10x20 10x20 10x30 10x30
dbell curls 10x35 10x40 10x45 10x45
walk 1 mile

[BillyS]

1/3/10
squats 10x135 10x225 5x275 5x316 5x365
hang snatch 3x95 3x95 3x135 3x145
stiff legged dl 10x135 10x225 10x225 10x225
leg extensions 15x110 15x175 15x250 15x260
hammer shoulder press 10x180 10x230 10x230
dbell curls 10x25 10x30 10x35 10x40 10x45
machine preacher curls 10x60 10x70 10x80 10x90 10x100
shoulder rehab

[BillyS]

1/5/10
deadlifts 10x135 10x225 5x315 5x365 5x405 5x455 5x455 12x315
seated rows 10x160 10x200 10x245
shrugs 10x225 10x315 10x365 10x415 10x315 10x315 15x225
lat pulldowns 10x110 10x120 10x140 10x160

[BillyS]

1/9/10
squats 10x135 10x225 5x315 5x365 5x365 10x275
incline dbell press 10x60 10x85 6x95 5x100 3x105 5x85
decline smith press 10x135 10x185 10x225 5x275 5x275 15x185
v-bar pressdowns 15x110 15x150 15x170 15x200 15x200 15x150
seated hammer dips 15x90 15x135 15x180 15x205 15x205
hammer preacher curls 10x45 10x90 10x90 10x90

[BillyS]

1/11/10
partial dl 10x135 10x225 5x315 5x405 1x455 1x505 10x315
dbell rows 10x80 10x100 10x120
dbell curls 10x30 10x35 10x40 10x45 10x50 10x40 10x35
lat pulldowns10x120 10x140 10x160 10x140 10x120
shrugs 10x135 10x225 10x315 10x405 10x315 10x225

[BillyS]

1/13/10
squats 10x135 10x225 5x315 5x385 5x385 5x315
incline dbell press 10x65 10x85 5x100 5x105 10x80
decline bench press 10x135 10x185 10x225 6x245 5x265 8x225 10x185
pec deck flyes 10x110 10x130 10x150 10x150
st calf raises 10x145 10x245 10x345 10x365
hammer dips 10x160 10x210 10x250 10x300 10x210
behind neck ext 10x75 10x85 10x95

[BillyS]

1/19/10
hang cleans 3x135 3x135 3x155 3x185 2x205 3x135
partial dl 10x135 5x225 5x315 5x405 3x475 2x525 10x315
hang snatch 3x95 3x115 3x135 3x145 1x155
seated shoulder lockouts 10x135 5x185 5x205 5x205 10x155
lat pulldowns 10x140 10x160 10x160 10x180
hammer dips 10x160 10x250 10x300 10x300 10x250
v-bar pressdowns 10x100 10x140 10x160 10x180
rope pressdowns 3x10x110
walk 1 mile

[BillyS]

1/21/10
warm-up walk for 1 mile
incline dbell press 10x70 5x80 5x90 5x105 10x85 15x80
bottom position decline bench 10x135 10x185 5x225 3x245 10x185
seated shoulder lockouts 10x135 5x185 5x225 10x185
one arm dbell press3x70 3x80 3x90 3x100
dbell curls 10x30 10x35 10x40 10x45 15x35 15x30

[BillyS]

1/26/10
squats 10x135 10x225 5x315 5x365 5x405 5x405
push press 3x135 3x185 3x185 3x185
hamstring curls 10x100 10x130 10x160
leg extensions 10x150 10x190 10x260 10x260
decline sit ups 3x25xbw

[BillyS]

1/27/10
incline dbell press 10x60 10x80 5x90 5x100 5x110 10x90 10x80
pec deck flyes 10x110 10x125 10x145 15x125
bradford press 10x95 10x135 10x135
machine dips 10x140 10x230 10x280 10x280 10x230
v-bar pressdowns 10x110 10x140 10x160 10x200 10x200
rope pressdowns 10x110 10x130 10x150

[BillyS]

2/3/10
squats 10x135 10x225 5x315 3x385 3x385
bradford presses 10x95 10x135 5x155 5x155
machine dips 10x90 10x180 10x250 10x250 10x215
v-bar pressdowns 10x140 10x170 10x200 10x200 10x170 10x140 10x110
dbell curls 10x30 10x35 10x40 10x45 10x35 10x30
hanging leg raises 3x25xbw
weighted decline sit-ups 3x25
walk 1 1/2 miles

[BillyS]

2/6/10
incline dbell 10x60 10x80 10x90 5x100 5x105 10x85
flat dbell 10x60 10x70 10x80
decline bottom position 10x135 10x185 10x225 10x245 10x185 15x135
pec deck flyes 3x10x115
rear delt flyes 3x10x115
decline sit-ups 3x25x12lb med ball 3x25xbw
dbell curls 10x30 10x35 10x40 10x45 15x35 15x30
hanging leg raises 3x30

[BillyS]

2/8/10
giving it a go at the deadlift challenge, not doing it until later this month, just to see what to expect
deadlifts 10x135 10x225 5x13x315 total 65 reps 30 minutes
whew!!! need to step it up next time
lat pulldowns 5front/5bhn 10x120 10x140 10x160
hammer rows 10x90ea 10x135 10x180 10x135
machine dips 10x90 10x180 10x270 10x270
v-bar pressdowns 10x140 10x180 10x200 10x200 10x200
hanging leg raises 3x25xbw
decline sit-ups 3x30xbw 2x30xbw+10lb med ball
hammer curls 5x45 5x50 5x60 5x60 5x45 5x40

[BillyS]

2/10/10
box squats 10x135 5x225 5x315 5x405 2x455
st mil press 10x135 10x155 10x185 5x205
push press 3x205 5x235 5x235
leg extensions 15x180 15x220 15x260 15x260 15x220
one arm dbell press 3x70 3x80 10x75

[BillyS]

2/14/10
incline dbell press 10x60 10x70 10x80 5x90 5x100 5x110
hammer flat 10x90 10x140 10x140 15x90 shoulders still sore, trying to take it easy when it doesn't feel right.
cable flyes 10x70 10x80 10x90 10x100 10x110
seated shoulder press 10x135 10x155 10x185 10x185
deadlift 10x135 10x225 10x315
hanging leg raises 3x30
plate twists 3x20x45

[BillyS]

2/16/10
squats 10x135 10x225 5x315 5x365 5x405 10x315
hang snatch 3x95 3x115 3x135 3x135
st. shoulder press 5x135 5x155 5x185 5x205 10x135
machine dips 10x90 10x180 10x270 10x270
leg extensions 10x150 10x200 10x250 10x260 10x260
hanging leg raises 3x30xbw
dbell curls 10x30 10x35 10x40 10x45 10x40 10x35 10x30
v-bar pressdowns 10x100 10x150 10x200 10x200

[BillyS]

2/18/10
deadlifts 10x135 10x225 5x315 5x405 2x455 2x475 15x315
seated hammer rows 10x90 5x190 5x235 5x190
lat pulldowns 10x100 10x140 10x160 10x180 10x180
shrugs 10x225 10x315 10x365 10x405 30x225
quick one tonight, still sore from squats tues. and had to be somewhere.

[BillyS]

2/22/10
incline dbell press 10x70 10x80 5x90 5x100 3x105 3x110 10x85
squats 10x135 10x225 5x315 5x385 5x385 15x225
hammer bench press 10x180 10x230 10x230
one arm dbell press 5x70 5x80 5x90 3x100 1x110 Right only
machine dips 10x180 10x270 10x320 10x270 10x270
v-bar pressdowns 15x130 15x160 15x200 15x200 10x170 10x140 10x110

[BillyS]

2/27/10
deadlift challenge
10x135 10x135 10x225 5x315 1x385 1x435
11 sets of 5x315 1 set 6x315 1x5x315
total 66 reps

[BillyS]

3/3/10
hang cleans 3x135 3x135 3x155 3x175 3x175
st. military press 10x135 10x155 5x185 15x135
push press 5x185 3x225 3x245
dbell wob swings 6x50 6x55 6x60
hanging leg raises 3x20xbw
decline sit ups 3x20
calf raises 15x80 15x130 15x150 15x150

[BillyS]

3/6/10
warm-up shoulder work have been neglecting this lately and suffering for it.
incline dbell press 10x60 10x70 10x80 5x90 5x100 5x100 10x80
flat bench 10x135 10x135 10x185 10x225 10x225
pec deck flyes 10x105 10x135 10x150
rear delt flyes 10x105 10x120 10x10x135
one arm dbell press 5x60 5x70 5x80 3x90 1x100
machine dips 10x180 10x250 10x300 10x250 15x180
dbell curls 10x30 10x35 8x40 6x45 8x40 10x35 10x30
decline sit-ups 2x30xbw
hanging leg raises 2x30

[BillyS]

3/8/10
zercher squats 10x135 10x135 5x225 5x275 5x275 5x225
hang snatch 3x95 3x95 3x135 3x135 3x135
upright rows 10x65 10x65 10x85 10x85
push press 5x135 5x185 5x225 1x245
strict press 15x135
dbell curls 10x35 10x40 10x45 10x45 10x40 10x40 10x30
hanging leg curls 3x30xbw
side bends 3x20x45lbs
walk 1 mile

[BillyS]

3/10/10
hang cleans 3x135 3x135 3x155 3x185 3x185 3x135
shrugs 10x135 10x225 10x315 10x315 10x405 15x315 25x225
supported t-bar rows 10x90 10x135 10x135 10x90
lat pulldowns 10x90 10x180 10x230 10x180 10x140
leg press calf raises 15x200 15x400 15x600 15x700 15x800 15x600 15x400

[BillyS]

3/14/10
throwing practice
18lb stone 14 throws shortest 23ft longest right at 30ft
28wfd 14 throws shortest 28ft longest just over 40ft
all throws were from inside a concrete shot circle.
Not bad for the first time throwing since october.

[BillyS]

3/16/10
box squats 10x135 10x225 10x315 5x365 5x415 5x415
incline dbell press 10x50 10x75 10x85 10x95 5x105
pec deck flyes 10x100 10x130 10x150
hammer press 10x90 10x140 10x140 10x180
st military press 10x135 10x155 5x185 5x185 10x135
machine dips 10x140 10x230 10x280 10x280 10x230
ez curls 10x75 10x95 10x115 10x135 10x95
calf raises 15x100 15x140 15x160
approx 40yd sprints with my daughter

[BillyS]

3/23/10
box squats 10x135 10x225 5x315 5x385 5x405 5x405
incline dbell press 10x50 10x70 5x80 5x90 5x100 3x110
decline bottom position bench 10x135 8x205 6x255
pec deck flyes 15x130 15x145 15x160
shoulder rehab
dbell curls 10x30 10x35 10x40 10x45 10x40 10x35 10x30
v-bar pressdowns 10x100 10x150 10x180 10x200 10x200
straight bar pressdowns 10x150 10x200
decline sit-ups 3x20

[BillyS]

4/1/10
box squats 10x135 10x225 5x315 5x365 5x415 5x415 5x415 5x415
hang snatch 3x95 3x115 3x135 3x135
hammer seated rows 10x45 10x145 10x245 10x190
lat pulldowns 10x100 10x120 10x140 10x160 10x160
dbell curls 10x30 10x35 10x40 10x45 10x35 10x30
shoulder rehab excercises
cable raises front/lat 10x20 10x30 10x30
decline sit-ups 3x20

[BillyS]

4/5/10
elliptical 5 minutes
walk 1/2 mile
Treadmill 10 minutes 8 minutes @5.5mph and 2 minutes @3.5mph
decline sit-up 3x20
6-inches 3 minutes


4/6/10
incline dbell press 10x50 10x75 10x85 5x95 10x80
flat bench 10x135 10x135 10x185 5x225 5x225 15x135
pec deck flyes 10x105 10x140 10x160 10x160
rear delt flyes 10x105 10x120 10x120
st. military press 10x135 8x155 6x175
push press 3x135 3x185 3x225
dbell curls 10x25 10x30 10x35 10x40
hammer curls 10x35 10x40 10x45 10x50 10x60
v-bar pressdowns on lat pulldown station 10x100 10x120 10x140 15x100
hyperextensions 3x10xbw+20lbs
sidebends 2x30x45lbs
front/rear delt raises 10x20 10x30 10x30
shoulder rehab

[BillyS]

4/10/10
Lexington Highland Games
Braemar Stone
Open Stone
56 and 28lb wfd
heavy and light hammer
caber
caber for distance (new one on me)
sheaf
56 wob
Haven't practiced or really thrown except once since october, damn that sucks. you really find out how much you have lost when you don't use it.

4/12/10
walk 1 1/2 mile
shoulder rehab
3 miles stationary bike
decline sit ups 3x30
hanging leg raises 3x50

[BillyS]

4/13/10
deadlift 10x135 10x225 5x315 3x385
hang cleans 5x135 5x155 5x175
incline dbell press 10x55 10x70 10x85 10x95 5x105 15x65
one arm dbell press 3x60 3x70 3x80 1x100 fx110
ez curls 10x95 10x115 10x135 15x95
dbell swings 6x50 6x55 6x55