3/29/2013 (am)
weigh-in: 148 lbs
500 reps core
stretching (core)
notes:
-minor left gluteal doms
3/29/2013 (pm)
weigh-in: 150 lbs
thrower’s warm-up
oly lift checks
5x6:
-bench (135,145,155,165,175(F@4))
-lat pull-down (90,100,110,120,120)
2x10:
-upperbody circuit (10 exercises)
1x20:
-band pulls
-shoulder complex
-pullover stretch on medball (normal grip, supinated grip)
self-massage
stretching (upper)
15’ ice (r. shoulder)
weigh in: 152 lbs
notes:
-some leg soreness in the right places (lower glutes and upper hammys) and some oblique doms
-a little lower back fatigue post-workout. i’ll keep an eye on this, though I think it actually has to do more with ab stretching than muscular work
3/30/2013
weight: 148 lbs
500 reps core
stretching (core)
yoga class
thrower’s warm-up
oly lift checks
5x6 pc (135,145,155,165,165)
5x6 squat (225,225,225,250,275)
2x10:
-hamstrings curl (single-leg negatives, alt)
-calf raise
1x20:
-ankle dorsi-flexion
-each, x-band
self-massage
stretching (lower)
15’ ice (r. shoulder)
weight: 148 lbs
weight: 149 lbs
notes:
-used a free pass to attend a yoga class at a local fitness center. man, yoga is tough, but since so much of it requires good joint mobility, i think it’s a fantastic fit for my ROM problems
-off-day from medications, and still had a very solid day in the weightroom, perhaps my best yet. i know that the meds don’t harm my physical output, so i think its a positive sign as far as strength progress goes and nothing much more than proving how tired working 8-5 makes someone by the end of the day, even if its mostly just sitting in a cubicle
3/31/2013
weight: 148
snowboarding (all day)
weight: 148
notes:
-pretty much an offday, but the physical toll from snowboarding is enough I thought it warranted mentioning (plus I could definitely have some doms from it). top binding was a bit loose, so I might have some ankle soreness
-doing an unloading week. planning on only doing 3x5 of the major lifts, at a pretty easy weight. probably will cut down to 250 core reps and only 1x10 of circuit stuff, but will add in some depletion stuff a couple times this week
-appetite much improved, curious if this signifies a increase in metabolism or if I will see easier weight gains/maintenance if I can keep it up (added in wellbutrin to medications, generally an appetite supressent but its stimulating properties improve the exhaustion that ruins my appetite even worse than stimulants)
4/1/2013 (am)
weight: 146
250 reps core
stretching (core)
I always wondered, at what point do US D2/naia colleges grant a Javelin scholarship ? Throw some numbers at me 
Honestly, I’m unsure. I played baseball until my senior year of high school, and didn’t start training for javelin until this past Fall, after a year already of being a sprinter on my team. No scholarships in the ivy league, but to get free gear on my team (from nike), one only has to throw 185 ft, but if you don’t throw about 60m you won’t really be competitive. I’d assume because 60m could score at a d1 conference meet, and like 220 ft could move you into ncaa tournaments, that if someone cracks 200 ft in high school, they’d have a good shot at a scholarship at any level (I know the standard for baseball is that generally D2 scholarships are equally as hard to come by as D1 because limits are much lower. Don’t know much about naia)
4/1/2013 (pm)
weight: 150
throwers warm-up
ghost throws
acrobat checks
oly lifts checks
3x5 pc@135
3x5 squat@225
1x10:
-hamstrings curls (single-leg negatives, alt)
-calf raise
1x20:
-, each, x-band
-ankle dorsi-flexion
self-massage
stretching (lower)
15’ ice (r. shoulder)
weight: 150
notes:
-tons of pop and strength in the acrobat checks. legs starting to feel much springier. shoulder pain disappearing when going through throwing motion since ROM is getting better.
4/2/2013 (am)
weight: 149
250 reps core
stretching (core)
notes:
-appetite has continued to stay huge. still not very hungry in the am, but am able to force food down, and generally starving til I stuff my face all afternoon
4/2/2013 (pm)
weight: 152
thrower’s warm-up
oly lifts checks
3x5:
-bench@135
-lat pull-down@90
1x10 upperbody circuit (10 exercises)
1x20:
-shoulder complex
-band pulls
-pullover stretch (on stability ball)
self-massage
stretching (upper)
15’ ice (r. shoulder)
weight: 152
notes:
-felt actually “awake” for portions of today. an incredible feeling if you’ve felt groggy or on the verge of sleep for years. it’s like a clarity in my eyes that i actually feel like my mind is turned on as opposed to trying to go to sleep
4/3/2013 (am)
weight: 149.5
5’ bike
depletion push-ups (40,15,13)
depletion pull-ups (12,7,5)
notes:
-wow, strength endurance is bad. once its double digits, it just kills me, haha. surprised at how low the pull-up numbers, but I have actually noticed that while my strength endurance is poor, my general endurance is okay (can run a stronger 5k than 800)
4/3/2013 (pm)
weight: 150
5’ elliptical
jav specific stretches
self-massage
stretch checks
yoga (10 positions)
15’ ice (r. shoulder)
weight: 149
notes:
-appetite post-workout not as large as typical. no surprise though, because I didn’t lift. would like to see a higher weight than morning before going to bed since that usually includes food in my stomach, which I will no retain all the mass from once its out of my systen
-sore by evening from push-ups and pull-ups, man I really get a lot of doms from higher reps
4/4/2013
weight: 148
250 reps core
stretching (core)
notes:
-rib muscles and lower lat doms
-noticing that it appears that most of my upperbody growth seems to have occurred along my upper back/back of shoulders. primarily notice lower body growth in glutes and middle/lower back, but I am curious about the fact that my larger muscles up top dont appear to have seen much growth. I suppose it has to do with the fact that I struggle to get a large enough stimulus to see hypertrophy in higher rep ranges because I simply cant get enough weight on the bar. didn’t really notice lower body growth until I started to break 250 in the squat, maybe once I get better fitness or end up in a lower rep range and can start getting about 185 on the bar for bench and 135 for lat pull-downs, I’ll see some growth.
-I will be very curious in the up coming weeks to see if I experience more hypertrophy with 8,6,4, for reps than a more typical bodybuilding 10,8,6 area. my small muscles seem to respond well to higher reps because the percent of my max is much closer for them even in higher reps, if I’m looking at a 200+ max bench and a near 400 lb squat, however, it makes a lot of sense to me that the muscles aren’t growing as much, even if I’m putting as much as I can on for the rep range. if I see consistent growth with more around 5 reps, I suppose that’s even better because more relevant to increasing my absolute strength and cns power for explosive events (javelin, maybe sprinting)
Ive never had decent growth with pull downs.
Chin ups on the other hand!! Yeahbaby
that’s interesting. for what reasons do you think that occurred? technique really should be nearly identical, so the main difference I can see how the positioning affects recruitment of stabilizing muscles. not sure how that would make a very large hypertrophy difference, however, if the weight moved is approx. the same
4/4/2013 (pm)
weight: 149
5 min bike
thrower’s warm-up
oly lifts checks
3x5 pc@135
3x5 squat@225
1x10:
-hamstrings curl (single-leg negatives, alt)
-calf raise
1x20:
-x-band, each
-ankle dorsi-flexion
self-massage
stretching (lower)
15 min ice (right shoulder)
weight: 151
notes:
-felt very tired going into the workout today, but to my surprise, watched the weights go up and down with total ease. perhaps I went in more relaxed even if I felt I couldn’t put forth as much total effort. power clean form is really starting o look solid, I hope it holds for heavier weight
Similarly, doing pull-downs took me forever to increase strength. Doing weighted neutral grip chin-ups (palms facing each other) in conjunction with less-weighted wide grip pull-ups made me MUCH stronger. As soon as I started adding significant weight to the chins, my strength went way up. Since I train for strength/power while trying to minimize mass/size gain, from my anecdotal evidence I’m not sure if using the same exercises but only changing the reps/rests to target mass would have the same positive impact.
though according to the progressive overload idea, one would probably see more weight gain from an exercise that hits nearly the same muscles but adds strength versus one that the stimulus cannot be increased nearly as fast/consistently. I think I will definitely consider swapping out the lat-pull downs for pull-ups/weighted pull-ups in my next cycle. not looking forward to wearing a weight belt with a platye hanging, but if I see better results, then obviously I’d do it
4/5/2013 (am)
weight: 148
250 reps core
stretching (core)
Fyi,
I do personal training for a living.
Iv’e never taught anybody to do a chin up via pull downs, only via a chin up bar.
If you watch somebodies back/shoulders/arms during both pull downs n chins, youll notice a huge difference.
Theyll need either a skimpy singlet or no shirt though…
I was competing for a short time with a mate, 1st to 50 chins non stop. He ended up pulling out… I got to 26 non stop, full chins.
My lats were rubbing on my arms!