Alan H's training log

**Alan H** · 11th February 10, 03:58 PM

2/9/2010

Mostly had goals talk with Amazon Goddess Wendy as outlined in thread on the other forum, but also...

Squats: 6 x 190, 6 x 170

push ups, feet on 20 inch box, as fast as I can...20

I did some other stuff, don't remember exactly what it was, now.

2/10/2010

Went in and did my University SHALA. My University will give you $150 if you complete a lifestyle and health questionnaire and then go in for a basic analysis. They prick your finger and get a little blood and work up your blood glucose, HDL/LDL cholesterol. They take your resting heart rate and blood pressure...and they do a 3-site skin fold caliper body fat analysis.

If you do all that, you get the $150..yes THEY pay US...and two free training sessions with the personal trainers. I'll request Wendy again, or if I can't get her, one of the trainers here is a semi-retired track coach, so he'll probably have some good ideas for me as well.

Results of the SHALA

blood glucose is great at 88. My total cholesterol is creeping up, but still entirely fine and my HDL/LDL ratio is really good, as it always has been. However, my resting blood pressure was WAY up, a good 20 points higher than it usually is. I'm not going to panic over that, it's just one measurement and there's some stuff going on in my life that is pissing me off and stressing me out so it's probably just that....but still. I need to do something about what's causing that unusual spike.

Finally my percent body fat is 38% which is "very overweight" but not quite "obese". It's all around my gut, he couldn't pinch diddly on my pecs or upper thigh. I could stand to lose 30-40 pounds. I now weigh 292 which is the most I've ever weighed. No more carnitas at lunch no no more late-night doughnuts!

OK todays workout... 2/11/1020

bosu lunges and push backs... 5 x 80 lbs each leg. I'm having a hell of a time balancing on the damn bosu these days.

hip adduct/abduct....2 x 8 x 150 pounds "on the stack" each leg ...I still really "feel" these.

curls ... backed off a little today, 2 x 8 x 90

bench dips with 55 lb dumbell in my lap... 15, then 12

sit ups with 25 lb plate on chest...13

hammer wind core crushers on the roman chair ... 8 winds each way with 8 lb medicine ball

hypers .... 10 slow and easy with 10 pound plat on chest

Rowing Machine!!! haven't done this for a long, long time. I thought I'd do ten minutes ! NOT! 5 minutes and my quads FEEL it!

squat and twist...I don't know what to call these. You shoulder up a barbell and then squat down semi-deep and rise up, twisting to one side. Then you sink back down and "untwist", and then rise up and twist the other way.....2 x 10 x 100 pounds. This is a bit much, I think I should back off to 90 lbs. for a few sessions, then come back up.

sitting flys... 2 x 8 x 190 "on the stack" first time I've closed off two sets of 8 at 190 pounds!

**Alan H** · 11th February 10, 04:00 PM

Originally Posted by nh_maclean

Got this from a friend of mine:

1. Figure-8s:
take a plate if it's got handles or some good way to grip it or a medicine ball. Do figure-8s between your legs (like you would with basketball).

2. Plate Rotations:
take a plate. hold it out in front of you (arms slightly bent) and turn slowly left and right as far as you can go. do this standing. do this kneeling (on one knee with the other in front of you)

3. Plate Overhead Rotations:
take a plate. start in front of you and do circles - left, up over and behind your head, down to the right. go both ways. this is great core and upperbody workout.

I only just started this the other week and my abs are still sore!

If you do #2 on an inclined situp board, you call 'em "Russian Twists"

#3 is more or less what I call "hammer wind core blasters", just that I'm doing them while I'm inclined at 30 deg on a Roman Chair. But yeah, they are fantastic gut-busters!

It's all good!

**nh_maclean** · 11th February 10, 04:26 PM

Originally Posted by Alan H

If you do #2 on an inclined situp board, you call 'em "Russian Twists"

#3 is more or less what I call "hammer wind core blasters", just that I'm doing them while I'm inclined at 30 deg on a Roman Chair. But yeah, they are fantastic gut-busters!

It's all good!

OH yes... I know Russian Twists well! Try it sitting on the floor with your legs in the air (so your body's a wide V") and use a medicine ball and do the twists!

#3 - your version sounds Hardcore!!! I need to try to visualize this...

**###KILTEDKIWI###** · 11th February 10, 06:17 PM

Finally my percent body fat is 38% which is "very overweight" but not quite "obese". It's all around my gut, he couldn't pinch diddly on my pecs or upper thigh. I could stand to lose 30-40 pounds. I now weigh 292 which is the most I've ever weighed. No more carnitas at lunch no no more late-night doughnuts!

I always found that the body fat thing is a little biased, and caliper measurements even more so, but more importantly that your weight and training are aimed at these events specifically, and require fuel, so i wouldnt worry about that to much, also donuts are owesome.

I'm, hang on conversion tool...105 kg - 232 pounds, and struggle to eat enough, and feel unwell when i constantly eat, and PBF is 17%, but i wouldnt care about it if it were higher.

If you were stagnate, and undertook no excerise at all, then i would worry about the PBF.

**Alan H** · 15th February 10, 07:32 PM

OK, missed my Friday workout 'cause of garbage at work, so I've had four days off. I saw Myles' video of him throwing on FB, so I decided to chuck some stuff too. So todays workout was a mishmash, but it was good.

Open stone...couple of two-handed warmup heaves backwards and forwards, them "Mikes Toeboard Drills" and then I don't know what to call 'em so I'm gonna call 'em "Grasshopper drills" because that's where I got 'em from! Then I did about 6-8 full-on throws... 29 - 31 feet

LWFD... did 5 first turn-release -into-the-ground drills and then 8-10 full two-spin throws. All were about 42-45 feet, not bad for this early int he season.

Into the weight room...

bosu lunges and push back... 5 x 80 each leg...it's time to move on from this

hip abduct/adduct... 2 x 10 x 150 pounds "on the stack", each leg

back squats... 2 x 6 x 170

incline db press... 8 x70, 6 x 70

hanging leg lifts... 2 x 10 lifts

rowing machine... 7 minutes finish with a 1 minute sprint.

The rest of this week...two more lifting sessions will be "heavy". I'm going to push a big stack in the leg press (310 lbs) and really go for it on the upper body Wed and Fri. I'll suck at throws practice next Saturday, but that's OK. Starting next week the goal is slightly lighter weights and moving them *Fast* through Mid-March when we start up twice a week throwing practice.

********************

Kilted Kiwi, I'd Love to be 17% BFI! I've instituted a couple of lifestyle changes and I am carrying them out for a month. No late night donuts, no pork carnitas at lunch...eat more fruit and vegetables. I weigh 292 with a 38% BFI, lets see where I wind up a month from now.

**Alan H** · 17th February 10, 03:35 PM

Starting week two of the low-fat, high protein diet. Let's see if I can't trim down that spare tire around my gut by ten-fifteen pounds.

Today was an upper body & core day

big stretch...quads and gracilis. Damn, they were tight-tight walking over to the gym. I think I'm gonna go home tonight and roll around on a foam roller on my ***. OoooOOOoo feel so GOOD. I gots me one tight *** right now. Gotta bust that up, some.

Lunges, NO BOSU, big pushback, walk backwards.... 100 lbs on barbell across shoulders, 8 each leg

sit ups on inclined board, 25 pound plate...did 15 YEAH!

lat pulls on Roman chair: 55 lbs, 15 each side

incline DB press 8 x 70, 3 x 80 **finally** did 3 reps of 80 again

Russian twists on incline board ... 2 x 10 w 12 lb medicine ball

curls 8 x 100, 6 x 100

upright rows ... 2 x 8 x 80 and that last one *hurt* to finish it... a good kind of hurt.

bench rows ... 7 x 90 each arm, 5 x 90 each arm...lousy form, I should back off to 85 pounds and do 'em right.

seated flys ... 8 x 190 "on the stack", 7 x 190 "on the stack"

*******

Friday, big stack to push on the leg press, go for 310 lbs 8x, 8x and follow it up with 7 minutes on the rowing machine to keep the gracilis loose.

**Alan H** · 19th February 10, 05:08 PM

OK, this morning I read Myles Wetzel's response to my post in another forum about finding what works for you and I decided to quit pissing and moaning about squats and try some variations. So after I did some box jumps I walked over to the squat rack and piled up a nice, easy 130 pounds. Front Squats....OH-KAY, then...NOT. Arms do not bend that much. OWWWW. Ow. NOT.

So I says to myself...Alan, try some Zerchers. Forget about the video you just watched of Craig Smith zerch squatting 650 pounds and load on something light and just do a few. Well, these went a lot better, though not great. So I'm going to creatively work around this and quit griping about it. Hot gym chicks don't like gripey old men.

Today
2/19/2010

box jumps...x 10, 30 inch box

zerchers squats... 7 x 130, 5 x 130

situps with 25 lb plate on incline ... 14

hammer wind core crushers.... 10 each direction with 10 lb medicine ball

incline db press..... today was my day to go for it, just blow the doors out and see what I could do with 80 pound dumbells. Answer: diddly. d-i-d-d-l-y....I pushed them up there twice. I gots no gas left in the tank, burned it all earlier this week.

push-ups, fast, feet on 20 inch box....15.. no gas

triceps cable pull-downs....2 x 10 x 57 on the stack

cable chops (for lateral strength) lo to hi, hi to lo... 10 chops each way, each side, L&R....that's 40 chops with 53 lbs on the stack

and that's all I had the engines for, today. It's been a hard week. The upside to this is that when I recover from this, I will be that much stronger. Every single time I grunt and really bust a gut to move a weight just a **little bit further* to lock it out, is another half inch on the field on Game day

**Alan H** · 21st February 10, 12:59 AM

OK, today...three hour throws session today. I'm pretty ripped up from the past weeks lifting so I went kind of easy, still....man and I exhausted and sore. I need a couple of recovery days.

Today I threw and coached some new(er) guys, though the guy from the NASGA newbie forum didn't show up.

40 minutes of stone drills...toeboard drills, stepover drills, A-line drills

40 minutes of LWFD, single spin, first spin-stop...two spin-stop and full throws.

40 minutes of hammer...YAY...got my new Bobby Dodd 16 pounder out.

and about half an hour of caber. I managed to pop the 15 foot, 70-pounder over two times out of four even though I was out of gas. OK, so one of those was just *barely* over.

Farlander from X Marks came out, and is showing big improvement. He's much better balanced with the hammer now, allll-most picked the beginner caber, as is smoother and more in control with both LWFD and open stone. Guid on ye, Mike!

**Alan H** · 22nd February 10, 04:00 PM

THE THREE WEEK PROGRAM TO WORK ON SPEED AND STRENGTH
three weeks of large-fast motions combined with my usual core selection, followed up by a week of rest/vacation to heal up....and then we start regular throws workouts, and the "off-season" is **OVER**

Today I tried some front squats with crossed arms and 150 pounds.. They're OK, a bit uncomfortable, but that's all right. I think I'm going to mix 'em in now and then for variety. Thanks to guys who suggested 'em.

OK.... Today's tea party

quadriceps stretch, then...

fast back squats, really accelerate up off the floor... 3 x 6 x 180

fast incline db press ... 3 x 8 x 60 I need to move up to 65

lunge/jumps ... front/side/transverse... 6 x each side, serious heart rate buster

Core Selection:

lat pulls on roman chair... 15 each side with 55 pounds, move it FAST

hanging leg lifts ... 2 x 12

hammer wind core crushers on roman chair... 10 each way with 10 lb medicine ball

leg press 2 x 8 x 310 "on the stack"

rowing machine...wanted 10 minutes, bailed out at 8 minutes.

**Alan H** · 23rd February 10, 03:59 PM

Went in to day for Personal Trainer session #2 with demigoddes Cori, but somehow the reservation system kicked me out, so I just did an easy movement day. However, I tried some dead lifts for the first time in a very long time. I followed them up, immediately with 9 minutes on the rowing machine and I feel OK. We'll see how it goes tonight, but maybe that combination would work and I could do at least some light deads.

2/23/10

deadlifts...3 x6 x 150 ...was hard but OK, I could probably do 180 without busting a gut.

rowing machine... 9 minutes... love me some rowing, it's great for the hip rotators

Hungarian Core Blasters....live dangerously... 15 x 60 lbs.

buncha easy rubber band work on shoulders with huge ranges of motion, which is good...and I ever tried "rubber band dead lifts"...pointless. They might not be pointless for some folks, but they're pointless for me.