View Full Version : Turk's lifting

turkish thrower
06-10-2005, 08:15 PM
I had something like this going on another website, this one seems more organized and easier to handle... i do abs and running everyday (have 1 day off of running a week), so i won't bother to list those things or specific throwing workouts

I'm 6'1.5, 195 lbs

bench: 8x140, 8x145, 7x150, 6x155
some random shoulder/back stuff to stabilize

snatch: 5x135, 5x135, 5x135
twisty back breakers: 1 set warm up, 4 sets of 25ish reps with 35lbs plate

decline bench: 8x135, 8x145, 7x155, 7x155
hanging twisty knee raises: 6 sets of 20

squat: 8x160, 8x165, 7x175, 6x185
back breakers: 1 set warm up, 4 sets of 25ish reps with 105 lbs dbell

my workouts focus around developing the core, because that's where all the throwing (discus) power comes from. No use having huge legs and powerful chest if they're attached by a wet noodle...

06-11-2005, 01:38 AM
double post... too drunk.

06-11-2005, 01:38 AM
its about time you started one of these up cem. i expect to be seeing some heavier weights being moved in the next few weeks though...

06-11-2005, 12:41 PM
Why the running and ab work every day?

turkish thrower
06-11-2005, 02:10 PM
i don't run much, 12 minutes jogging now
ab work - i picked this up from reading Bruce Lee's training regimen and hanging out with a nutty marine. It's a very neglected part of the body, and hard to over train, plus its nice to have a six pack.

the two are basically to be an athlete and in good shape.
oh also flexibility is a biggie for throwing, so i stretch everyday - don't try these butterflies at home!

weight: 195
some back work to warm up
put 2 25s under each side of bench
did 4 sets of butterfly dbells - touching the ground- 25 lbs x 7 reps
side bends: 4 sets of 30-40ish with 105lbs dbell

06-11-2005, 06:24 PM
what happened to the 280x8 squats and 195x5 bench?

turkish thrower
06-11-2005, 07:03 PM
gone gone gone i had 200x5 on bench thank you.. this auburn architecture boot camp made me weak, just recently been able to workout regularly.

trying an actual thrower's cycle now.. we'll see how it goes

turkish thrower
06-12-2005, 04:30 PM
-5 sets of 25ish twisty backbreakers with 35lbs plate - 1st set was warm up
-some leg stabilizing exercises using pully machine (3 sets of 8 for groin, 3 sets of 8 for butt, 2 sets of 8 to side -- per leg)
-single leg calf raises - 4 sets per leg
-butt on bench, lying parallel to ground with lower back and up in air - will call these bench twists: 6 sets of 20, went 25lbs dbell, 30,35,40,40 lbs dbell. you hold the dbell in front of you and simply twist frmo one side to other, getting the dbell to pass parallel each time. and dont bend arms!
- 5 sets 25ish reg backbreakers - 1st set warm up, next 4 with 50lbs barbell on neck/traps.

-fartlek run: 400m jog, 100m on, 100m off, 100m on, 100m off, 200m on, 200m off, 200m on, 200m off, 100m on, 200m off, 100m on, jog till 12 minutes up. when i say off, it means i jog, i don't walk it; on = run/sprint

turkish thrower
06-14-2005, 04:26 PM

bench: 8x145, 7x150, 7x155, 5x160
3 sets of 5 pull ups/chin ups using the 3 diff grips at gym
5 sets of hanging leg raises (bent knee, straight, bent knee, straight, bent knee) with 1 min rest in between

turkish thrower
06-15-2005, 11:46 AM

weight: 196

snatch: 4 sets of 3x135
twisty backbreakers: 1 set warm up, 4 sets of 24 with 35lbs plate
hanging obliques:5 sets of 22

06-15-2005, 12:13 PM
Pretty short sessions... long do they usually take?

turkish thrower
06-16-2005, 02:53 AM
bout 40 minutes tops i think

turkish thrower
06-17-2005, 10:40 AM

weight: 195

dips: bodyweight x 7 - warm up
4 sets of bw+25 x6
side bends: 4 sets of 30-45reps with 105lbs dbell
5 sets of hanging leg raises (36 bent knee, 20 straight, 36 bent knee, 20 straight, 36 bent) - 1 min rest in between

turkish thrower
06-17-2005, 03:32 PM

squat: 8x175, 7x175, 7x185, 5x195
jump knee tucks: 3 sets of 7 - to get fast again after squats...
backbreakers: 1 set warm up, 4 sets of 25ish with 110lbs dbell

turkish thrower
06-19-2005, 02:25 PM

20 min run: 7;30 mile, 800m jog, intervals (400m on, 400m off, 400m on, 400m off)
was gonna lift but place was closed...

twisty backbreakers: 1 set warm up, 4 sets of 25ish with 35lbs plate
3 sets of cable rows: started at 130, got up to 150 - just warm up for chest
dbell flies: 7x25s, 6x30s, 5x35s, 5x35s - touching ground each time, arms straight
some leg stabilizing work: 2 sets of 8 per leg (to side, back, and groin) - need to use less weight, since i Just want to stabilize, not get a huge inner thigh...
backbreakers: 1 set warm up, 4 sets of 25ish with 50lbs barbell on neck
twisty obliques: 6 sets of 10 reps per side - 30lbs, 40lbs, 45lbs, 45lbs, 50lbs, 50lbs dbell
some calf stuff 2 feet at same time - 2 sets

turkish thrower
06-19-2005, 02:26 PM
oh so i've upped the running to 20min as shown above.. lesse how it works...
weight: 194

06-19-2005, 05:26 PM
Nice quick sessions, keep it up man

turkish thrower
06-20-2005, 08:24 PM
thanks man, you strong as hell dude - keep it up, whatever yer doin lol

06-20-2005, 10:22 PM
eating burrito grandes and lifting hard as hell, thats how ya do it man!

06-23-2005, 01:31 PM
be careful where you throw cem...


turkish thrower
06-23-2005, 11:33 PM
that sucks, it really does; but its about time they stop hiring old people when its obvious they cant run out of the way of speeding heavy objects

turkish thrower
06-24-2005, 03:12 PM
lesse if i can remember what i did this week:

bench: 7x 150, 7x160, 6x165, 5x175
some shoulder stabilizing work
easy run day

snatch: 3x135, 3x145, 3x135, 3x145
twisty backbreakers: 1 set warm up, 4 sets x 25ish with 45lbs dbell
hard run day: 1 mile at 6;35ish, 800 meter jog, 100m on, 100m off, 100m on, 100m off, 100m on, 100m off, 100m on, 100m off, jog rest

incline dbell: 4 sets of 6-7x65s
side bends: 4 sets of 30-40 with 105lbs dbell
easy run day: first mile at 7;15, rest easy

weight: 196
squat: 7x175, 7x185, 6x195, 5x205 - done with pause and short breath at bottom - BL (Bruce Lee) squats i'll call em
backbreakers: 1 set warm up, 4 sets of 25ish with 2 55lbs dbells (one in each hand)
easy run day

turkish thrower
06-24-2005, 03:18 PM
oh, so on thursday i weighed 194 before goign to chinese buffet, 205 coming out

06-24-2005, 07:15 PM
awesome workouts man, oh my god... china buffet... is the greatest thing in the world. I just might have to go there after the competition on sunday

turkish thrower
06-25-2005, 06:12 PM

weight: bit under 194

some rows on a machine for warm up: 3 or 4 sets i can't remember.
dbell flies: 4 sets of 6-7: 25lbs, 25lbs, 30lbs, 30lbs: put two 25lbs plates under each side of bench, stretch till dbells hit floor each rep
twisty obliques using bench: 6 sets of 10 (started with 25lbs dbell, moved up to 40lbs dbell) - gotta make sure to keep knees stable while doing this

turkish thrower
06-26-2005, 02:51 PM
saturday night:
20 min run: 2 miles of 200m intervals (200m on, 200m off (jog)) - ended up being around 2 minutes - 2:10 a lap; jogged the rest.

weight: 191 - that was scary, gotta eat more

3 sets of 10 leg extensions (stabilize knee)
twisty backbreakers: usual sets, with 35lbs plate just doign full range of motion and quick pick up
leg stabilizing stuff
backbreakers: 30 reps warm up, 4 sets of 25ish with 50lbs barbell on neck
3 sets of 10 calf raises (single leg)

turkish thrower
06-28-2005, 07:38 PM
(week 5)
tuesday 6/28

weight: 194
bench: 7x165, 6x175, 5x180, 4x185
body weight + 25: 4 sets of 5 pull ups/chin ups using the varying grips on the bar at gym
hanging twist knee raises: 5 sets of 24 with minute rest in between
rotator cuff stuff

turkish thrower
06-29-2005, 06:59 PM

weight: 193
snatch: 1x145, 1x155, 1x145, 1x155 - 155 was pretty ugly, arms were bending
hanging knee raises up to chin/mouth: 5 sets of 15-18 1 min interval in between
twisty backbreakers: normal sets with 35lbs plate

at night: 20 min run went like this: 6:18 mile, 800m jog, 400m run, 400m jog, 400m run, 400m jog, jog rest

turkish thrower
06-30-2005, 07:11 PM

4 sets of 5-7 cable rows (130 lbs, 140lbs, 140lbs, 140lbs)
decline bench: 8x155, 7x155, 7x165, 6x165
cable side bends: 4 sets of 30 on 165lbs

20 min swim (freestyle one way, kicking on back the other) - roughly 1 min per lap (back and forth = 1 lap), think it was 25m pool

turkish thrower
07-05-2005, 04:28 PM
internet hasnt been working for a while, been working out but don't feel like updating past week...

tuesday 07/05
bench: 6x175, 6x180, 4x185, 3x190
bw+25: 4 sets of 5 pull ups/ chin ups with varying grips (only 1 set was pull ups)
rotator cuff stuff
5 sets of 24 hanging twisty knee raises with 1 min interval in between

turkish thrower
07-06-2005, 05:32 PM
snatch: 1x135, 1x145, 1x155, 1x155
next two weeks will be heavier weights working on first portion of the lift
hanging lower ab work (legs straight out, bent, straight, bent, straight/bent) - 1 min rest in between
twisty backbreakers: usual sets/ weight

got wrist wraps today, gotta fig out how to use em and set up quickly for hanging abs and oly lifts.

pm: 20 min run -- 6;23 mile, 600m jog, 400m run (1:26), 400m jog, 400m run, jog rest

turkish thrower
07-08-2005, 02:57 AM

weight: 193

some back warm up exercises
dips at bw+25: 4 sets of 6
side bends: 2 sets of 30 on 165 using cable, 2 sets of 30 on 180 using cable

swim: 20 minutes: 50m pool is a beast, got a nice calf cramp on last lap wowee

turkish thrower
07-09-2005, 02:24 PM
20 min run: jog 2 laps, 7 min mile, jog rest

weight: 191

some 1 arm lat pulls to warm up: 4 sets of 6 on 70.

dbell flies: 4 sets of 7 with 25s - i was working on range of motion this time, i.e. useful strength - started with just 1 25 lbs plate under bench on each side, added a plate each set, so ended up with 4 25s stacked under each side on last set, dbells hitting ground each time, arms straight: surprisingly, very comfortably done too.

back parallel to ground, butt on bench twisty oblique stuff with dbell: 6 sets of 20: 25lbs dbell, 30lbs, 35lbs, 40, 40, 40

20 min on elliptical

turkish thrower
07-10-2005, 07:20 PM

twisty backbreakers (usual)
some leg stabilizers: 5 sets of 10 for groin, 3 sets for outside, 3 sets back
backbreakers: normal, with 55lbs barbell on neck

5 sets of lower ab stuff on incline (or decline depending on how you look at it) bench, (head is higher up than feet), 1 min rest in between -- I'll call em V-stands: your legs are straight and together, you bring them up as high as you can and your body looks like a V. If you can touch your knees to head bravo

my knee somehow lost all its swollenness so i did my squat routine i wasnt expecting to get in:

squat: 6x205, 6x210, 4x215, 3x225

3 sets of 10 calf raises (per leg)

07-11-2005, 01:12 PM
Jesus, that's a lot of core work haha. Were the squats harder than normal after all the core stuff? And post up some new pics of the abs... they must be insane by now.

turkish thrower
07-12-2005, 11:12 PM
tuesday: (week 7)

bench: 6x180, 5x185, 4x195, 3x200
shoulder work
5 sets of 30 hanging twisty knee raises: 1 min rest in between

turkish thrower
07-13-2005, 08:26 PM
weight: 192 i think

snatch squats; 3 sets of 7x115
snatch pulls from ground: 3 sets of 7x185
twisty backbreakers: usual
v-stands: 5 sets with 1 min rest in between: 15, 15, 15, 12, 12
snatch pulls from hang: 2 sets of 7x185

20 min run went like this: 400m jog, 400 run, 400 jog, 400 run (time: 8;49), 400 jog, 400 run, 400jog, 400run (time: 17;31), jog rest

turkish thrower
07-14-2005, 05:33 PM
weight: just bit under 193
some cable rows for warm up: 4 sets of 7x140
dbell flies: 7x30s, 5x35s, 5x35s, 7x30s - touch floor each rep
side bends: 4 sets of 30 on 180

pm: 20 min elliptical

07-14-2005, 05:48 PM
Good **** cem... I'll race you to a 200lb snatch :evillaugh

turkish thrower
07-15-2005, 12:06 PM
weight: bit over 192

twisty backbreakers (usual)
cable leg stabilizers: 2 sets of 10 per leg on 60lbs backkick
5 sets of 10 per leg on (30,30, 45, 45, 45 lbs) sweep in
3 sets of 10 per leg on 45lbs kick side
if focus on not swing body but just use leg/butt, works well
backbreakers: 5 sets of 25ish (1 set warm up) with 55lbs dbell on neck/traps
hanging leg raises: 5 sets (straight leg, straight leg, bent, bent, bent - with good form, feels like knees are always bit in front of you cuz pelvis is tucked underneath bellybutton) 1 min rest in between

20 min run went as so: jog lap, ran mile in 6:15 exactly, jogged rest

turkish thrower
07-16-2005, 12:36 PM

weight: 190.5
4 sets (1 warm up) of back work for warm up, some arm swings and such too
incline dbell press: 7x65s, 3 sets of 6-7 on 70s
russian twists with feet hooked up under some 70lbs dbell, butt on bench, back parallel to ground - 5 sets of 20 with (30lbs, 35, 40, 50, 55, 55lbs dbell)

elliptical: 20 min, just broke 300 cal

turkish thrower
07-19-2005, 04:59 PM

squat: 6x210, 5x215, 4x225, 3x230
backbreakers with 55 lbs barbel on neck

pm: did 200m intervals - 8 of em jog run jog run, etc... got it done around 17 minutes, jogged remaining

weight; 194ish
bench: maxed out at 225: think i had 235, but couldnt find someone i'd trust to spot.
weighted chin ups: 2 sets of 5 (+25lbs), 4 pull ups (+25 lbs), 4 pull ups at bw
rotator cuff stuff
5 sets of 30 hanging twisty knee raises: roughly 1 min rest in between (i think less, but watch broke today)