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Old 09-01-2008, 03:42 PM   #111
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Default Labor Day

Yesterday

Warm-up

We did touristy things, Mount Rushmore, Crazy Horse Mountain, etc.

Walked the President's Trail at Mt. Rushmore, only about a mile and a half, but it has a fair amount of vertical.

Today

Warm-up

100 Squats, 100 Push-ups, 100 Sit-ups

Total time: 14:52

Drove from Rapid City back to Lyons.
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Old 09-02-2008, 05:34 AM   #112
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Default 2008-09-02

Warm-up

Kettlebell Clean & Press, 24 kg.
(1/1),(2/2),(3/3)
(1/1),(2/2),(3/3)
(1/1),(2/2),(3/3)

Kettlebell Goblet Squat, 24 kg.
5,1

Kettlebell Suitcase Deadlift, 32 kg.
(5/5), (5/5), (5/5)

Lying External Rotation, 5 kg. Dumbbell (10/10)*3

Reverse Wrist Curl + Wrist Curl Super Sets 5 kg. Dumbbells
(10/10)*3

NB. Right bicep tendon protested holding the kettlebell in position for the goblet squats. Left shoulder is much better, but right one now has a little soreness.
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Old 09-03-2008, 07:50 PM   #113
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Default 2008-09-03

Warm-up

Practice Throwing 16# Stone

Braemar max 21 ft.

Open max 22 ft. (glide)
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Old 09-05-2008, 05:28 AM   #114
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Default 2008-09-05

Warm-up

Kettlebell Clean & Press 24 kg.
(1/1),(2/2),(3/3)
(1/1),(2/2),(2/2)
(1/1),(2/2),(3/3)

Kettlebell Swing, 24 kg., 10 minutes, 147 reps.
Changed hands ever 5 reps.

NB. I saw my physical therapist yesterday and won't be back unless something changes for the worse. My knees have pretty much stabilized.
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Old 09-08-2008, 05:50 PM   #115
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Default 2008-09-07 Long's Peak Highland Games

Competed in the Long's Peak Highland Games. They're larger and better known than the other games that I've entered, with athletes from as far away as Ontario, Canada. I did reasonably well, with a personal best in the 16# hammer. I still haven't turned a caber, but I'm getting better control over the beast, so with a little more practice, I should be there.

I didn't record my throws and will update this when the official results are posted.
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Old 09-08-2008, 07:15 PM   #116
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Default 2008-09-08

Warm-up

Back Squat 45#*5*2, 135*5, 185*5, 205*5*3

Standing Press 45*5*2, 65*5*4

Power Clean 45*5*2, 65*5*4

Lying External Rotation 5 kg dumbbell, (10/10)* 3

Reverse Wrist Curl 20*10*3

Wrist Curl 30*10*3

NB. Knees are so so, shoulders better but not good enough, and I'm dealing with a touch of tendinitis in my right biceps and triceps. I'd planned for Long's Peak to be my last Highland Games of the season, but one just popped up on October 4th in Denver and I've decided to throw in it since I missed a couple of games while in Asia this summer. I'm planning a linear progression o the BS, SP and PC beginning today and continuing for three weeks, then tapering the last week.
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Old 09-09-2008, 07:13 PM   #117
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Default 2008-09-09

Warm-up

Practiced throwing 16# Braemar and Open Stone until it started raining.
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Old 09-10-2008, 05:53 AM   #118
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Default 2008-09-10

Warm-up

Back Squat 45#*5*2, 135*5, 185*5, 215*5*3

Press 45*5*2, 65*5, 70*5*3

Power Clean 45*5*2, 65*5, 70*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 25*10*3

Wrist Curl 35*10*3

Last edited by Steve Rogers : 09-10-2008 at 07:00 PM. Reason: typo
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Old 09-12-2008, 05:25 AM   #119
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Default 2008-09-12

Warm-up

Back Squat 45*5*2, 135*5, 185*5, 225*5*3

Press 45*5*2, 65*5, 75*5*3

Power Clean 45*5*2, 65*5, 75*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 30*10*3

Wrist Curl 40*10*3

NB. Two minutes rest between squat, press, and power clean work sets, others about 20 seconds.
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Old 09-14-2008, 06:53 PM   #120
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Default 2008-09-14

Warm-up

Practiced Braemar and Open Stone throwing.
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