A Tale of Throwing Iron and Woe by Evo

Karky said:
Well I still thought everyone over there drank it, who cares where it is from? Do you Scots hate the Irish? I thought you and the Irish kinda ganged up together to beat the crap out of the English?
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Yeah. The English have been raping our women and have been trying to gain control over Scotland. And when our potato crops failed, we had nothing to do but drink and riot. Soooo...it just seemed like a natural fitting of joining up with the Scots to riot against England.

Actually, Ireland has enough troubles on its own with religious and political warring that they don't have time to bully up on the English anymore.

And Guinness only touches the tap of the number of beers that come from Scotland and Ireland. And, yes, I love Guinness. However, a number of really good ones that shouldn't be passed are Mickeys, Harp, Smithwicks. And there's always mead.
 
Don't forget about McEwan's or Tennants. Both fine Scottish beers.
 
Sat 5/24
~throwing day~
A)24# Breamar: 10 puts; best=24'8"
B)Open stone: 10 puts; best=32'7"
C)HWD:8 throws; best=19'8"
D)LWD:12 throws; best=42'9"
E)L hammer:8 throws; best=79'4"
 
Mon 5/26

AM-
45 minutes weighted swimming

PM-
60 min outdoor 6v6 soccer



Tues 5/27
A)bench: 225X10, 245X5, 265X3, 285X3, 300X3
B)seated row:240X11, 11, 10, 10, 7
C)wide grip upright row:105X10X2
D)db shoulder press:50sX13, 11
E)biceps, triceps, rotator cuffs
 
Weds 5/28

A)lumberjack squat: 90+barX12, 135+barX12, 180+barX8
B)front squat:225X5, 275X5, 315X3, 335X3
C)deep walking lunges+isometric shrug: 50sX20 stepsX2

Since I had to go to the school graduation and watch my high school students graduate last night, I didn't get to throw. Soooo...I had the football players I'm training go out and throw and 14lb stone over the football field goal posts. As we got each throw, we'd take a couple steps back until we couldn't clear it anymore. This was a lot of fun.
 
Fri 5/30
A)push press: 135X10, 185X5, 205X3, 220X3
B1) flat db press: 70sX17, 12, 9
B2) chins: BWX12, 10, 7
B3) face pulls: 140X13, 12, 12
C)cable curls, cable tricep extensions: 3 setsX12-15 reps each set
D)rotator cuff stuff
 
Mon 6/2/08

A) Push press:135X8, 185X5, 205X3, 225X3
B) flat db bench: 70sX20, 16

C1)chins: BWX11, 9, 7
C2)seated db cleans: 25sX10, 9, 9

D1) db shrugs: 85sX15, 15, 13
D2) various bicep stuff: 3 setsX12-20 reps
D3) various tricep stuff: 3 setsX12-20 reps
D4) ext. rotations

E) rowingX1000 meters

Summer break is officially here. This time next week I"ll be coming back from the Arlington Highland Games. I'll be throwing in B class which is a class above what I usually throw in. However, Joe, the AD, decided he only wanted A class, B class, Pro, and masters. Sooooo...it'll be awesome to meet a few of the pros. Rumor is Craig Smith will be there. For those that don't know...he's one of my idols.

p.s. I spent Sat night drinking 22 oz KELL'S. OMG...this has become my new favorite. It is TEH AW3SOME!!11!!1
 
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Tue- 6/3

A)bulg squat; added ROM: 50sX12X3
B)45 deg back ext:80X10X3

C1)cable crunches:150X15X2
C2)calves: 2 sets

And...1 hour of yoga. :)

Okay, so my right shoulder has this nagging quasi-pain during pressing motions. I've tested myself and can't find a weakness or pain in the rotator cuffs. So I'm wondering if it might just be a tad of overusage. I'll prob. go see my sports medicine physician.

I've realized that when you blend together 4 strawberries+1 banana+1 cup of milk+1 cup of water+MRM vanilla whey protein=teh ultimate in PWO liquid intake.
 
Weds 6/04

A)55 min body pump class. This is like a cross between fitday and aerobics with weights.
B)45 min swimming. 25 min of it HIIT style.
C)2 hours walking at zoo :)

I forgot how much fun summer is. Now I can get my cardio in without hitting the pavement.

Outdoor soccer starts again at the end of June. And in 4 days I'll be throwing in Arlington. And, oh yeah, tomorrow should be fun as I'm co-coaching the 4A girls soccer state playoffs.
 
Thurs 6/5
A1) db flat bench: 85sX12X3
A2) straight arm lat pulldown: 120X12X3
A3) scarecrows: 40 a sideX10X2, 30 a sideX10X2

B1) db l-lateral raise+ext rotations: 25sX12X3
B2) db shrug+2 sec static hold: 90sX12X3
B3) various bicep stuff: 3 drop sets
B4) cable tricep ext: 3 drop sets

Welllll...so my 4A girls west team didn't win the state championship; however, my keeper played on the 4a guys west team and they did win.
 
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Fri 6/6/08

A) zercher squat:95X8, 135X8, 225X5, 275X3, 315X1, 365X1X2

B1) cable pullthrough:190X12X2
B2) BW ab stuff: 2 setsX20 reps

Wanted to get in some semi-high intensity but very low volume work so I'm still hoppy for Arlington in 2 days. I absolutely cannot wait. Kilts, cabers, and lots of Kells.

So I ordered this new phone since my contract was up for renewal. They didn't have any of the ones I wanted in for free despite the site saying they had them in. Soooo...they sent me a Blackberry Curve 8310. It looks like a cool phone and has the neato misquito GPS on it...but good gawd...it has a freakin' novel for an owners manual. I don't think I realized I was apparently ordering a computer.
 
Mon 6/9/08
A)bench:135X12, 185X5, 235X5, 255X5
B)flat db bench:75sX17, 13
C1)seated cable row:210X15X3
C2)face pulls:160X12, 12, 10
D)1 drop set of biceps and triceps+1 set of ext rotations

So I got back from Arlington last night really exhausted and sun burnt. And today I got to spend half a day doing jury duty. This'll go on until prob Friday. Then Friday night we pack our stuff up and on Sat we run up to Stillwater to have another throwing competition.
 
Weds 6/11
A)jump squat:75X3X3
B)Bulg squats w/front leg elevated:50sX12X3

C1)RDL:245X8X3
C2)cable crunches:150X12X3

D)swimming: interval style 20 minutes
 
Thurs 6/12/08

A)flat db press:75sX18, 90sX10, 6
...somehow I got this rep scheme confused and hit the higher reps today

B1)chins: BWX8, 9, 7
B2)seated db cleans:30sX8, 25sX8, 20sX8
B3)db lateral raises+ext rotation:25sX8, 8, 8

C1)db shrug:1 drop set
C2)db curls: 1 drop set

Ugh...I really don't like working out in the mornings. But since I was being sequestered today in jury duty, I had no idea what time I'd get out of the court case. Soooo...there I was at 7am.

p.s. There's nothing more awesome when you're the foreman of the jury and when they read the guilty verdict, they state "signed Joshua Morgan." Awesome...the defendant and their whole family whom we just sentenced to 273 years in prison knows my name.
 
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