someone had to start one for him.

Everyone knows he comes here every so often

Craig,

you should probably call out david escalante too

Shon

I haven't had much time to go online, e-mail, or even train this week. So when I seen this post I thought Keith had decided to start posting his training here. Then I realized it was Craig acting as recruiter. hahaha
Hopefully Keith will start posting.

Tony

Wow, I didn't realize I was missed.

I'll sum it up:
I pulled my groin the other day on a leg press (not terrible, just enough to irritate me). Calf isn't bad, wrist could be better. Bottom line is I'm done working out until the contest on the 6th. (I'm shooting for last place...wish me luck)

I want my groin to heal for the next week and then I'm going to try to come back rested and healed up so I can have a decent showing in '09 (as opposed to '08).

I'm a little heavy and not in a good way. I'm not really back to where I was before my wrist in April. But I'm getting tired of coming in last place at contests so it's time to step it up a little bit.

I'll start keeping a log here after the Hercules.

Thanks for the push.

you should still post here now. It does not matter what others are doing numbers or weight.

I like looking at other peoples logs just to see how other people structure their workouts and to see them achieve PR's etc.

We are all at different levels

IL has a nice crew going now. I think this website will really help everyone stay motivated and on tract.

It's not so much about everybody being at different levels as it is about me not being back to a previous level yet while the rest of you progress around me. But I'm starting to cry a little too much about it because today's workout wasn't that bad. I did ome stuff that didn't require alot of movement to keep off my leg.

Seated overhead
135 * 7
165 * 5
185 * 5
185 * 3

Upright rows (Can't remember the last time I did these)
Did them on the Smith machine, don't even know what I worked up to.

1 arm bicep curl
40 * 5
50 * 5
60 * 5
65 * 5
70 * 3

My wrist felt great through all this without the wrap so that was encouraging.

smith machine?
where did you workout? did you get one recently?

At a Cardinal Fitness.
The garage gets a little cold, plus I have a training partner now (my boss). He's relatively heavy and was never a big weight lifter so I need to expose him to more than I can do just in my garage.

How it went yesterday:

C&P 225
I was really suprised I was able to clean this, and without any pain in my wrist to boot. I managed to hit 7. I think I could have squeeked out a couple more but I let the weight get out in front of me and dropped it. I was really happy with that already so I left it there. Came in last though.

Squat medley
Even at my strongest I never would have got the 515 and both those guys did with ease so I was looking for last place here also. With the groin pull I was happy to squat the 365 and not get a zero for the event.

Deadlift
Disappointed myself here. Only got 6 I think. I know my leg was bothering me but I thought I should have had more than that. Either way, I knew Dan and Chris were going to get close to 15, which I never have been able to, so I was shooting for last place anyway.

Farmers Hold
I was very happy here too given the wrist. Held on for 26 secs, enough for 2nd place for once. I've had good competition days where I havent held on much longer.

Keg Carry
This was the only spot I thought I was going to do well, and I had a good pace going, but I missed the last turn and had to go back. I finished in 29+ secs, where Dan and Chris were just under 25 I think.

Considering the year I had I have no complaints. I'll be back stronger than ever in '09. As a side thought I had my cholesterol checked the other day and I'm a little off. My hdl is too low and ldl too high. Years of McDonalds every day will do that too you I guess. Anyway, since I need to change my diet and get in better aerobic shape, I'm thinking my days of last place finishes are over.

nice job Keith. It will be nice this next year to not have to worry about the wrist.
was 7 on the OHP a PR? You got 7 last yr out of a rack but this was from a clean. I would consider that a PR. What did you do at Watseka a couple summers ago?

I did 8 (had to look it up). So I'm just about there. Workouts are getting more and more normal. I'll still be a little behind in Jan but I think by March and certainly by CSM I'll be back to full strength.

Tried to train today but that was a little premature.

Close Grip
They weren't sore until I had some weight in my hands.
135 * 12
185 * 8
225 * 5
255 * 1
255 * 1
255 * 1
The 255 originally was going to be another set of 5, but I knew I wouldn't make it. Since my left arm is still kinda shaky, I wanted to do a little with some relatively heavy weight to get used to the feel again.

Dips
BW * 8
BW+25 * 5
BW+40 * 3
My wrist held up nicely but I was pretty shaky, not only in my triceps but in my abs also.

By now my shoulders were really tired also and I was thinking that this was a waste of time, that I should have taken the day off. I did a couple of sets of pushdowns with the weight stack and went home.

Geez, don't I feel like the slacker now!

Keith,

The clean looked real good. I'm glad the wrist wasn't much of an issue Saturday. To me it looked like you had a solid day.
I had expected the bumpers to bounce more when people dropped the bar. Hahaha. It basicly just went.... "thump".

Anna posted the photos of the contest at...

http://picasaweb.google.com/ilstrongman/

I thumbed through them and seen there were a few you and the family.

Looking forward to seeing you compete in 09'. You may have gotten third yesterday but I believe you deserve to go to Nationals again.
09' is the year!

Tony