Nathan Fitzgerald's Journal

[nathan fitzgerald]

I figured that I would start posting my training now that I am 10 weeks post op.

September 1st

Viking press (Handles set low to make harder)
70 x 10
120 x 8
170 x 5
220 x 3
250 x 6

Starting to feel good again.

2" axle off of the rack

120 x 8
175 x 6
215 x 5
235 x 5

Felt alright even though I have'nt done these in almost 4 months.Form was terrible though. :(

Tire
800 x 3
800 x 2 up an incline
800 x 2 up an incline

Grip work

Rolling thunder
100 x 1
125 x 1
150 x 1
175 x 1
200 x 1

Felt good today

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1


All in all a good workout. I feel around 90% . What a cruddy year with 2 operations and a bloodclot still in my right calf.

[nathan fitzgerald]

Sept.3rd

Farmer's Walk

160 for 90 feet
200 for 90 feet
250 for 50 feet
270 for 25 feet

These still pull a little on the incision area so I will not go all out until that stops.

Kegs relay

125 -35 ft,175-35 -feet, 175-35 feet and 225-35 feet (Did 2 sets of these)

Bench press

135 x 8
185 x 5
225 x 2
255 x 5
255 x 5

Went light on the bench but all out on the bi's and tri's

Dummbell preacher curls

30 x 10
50 x 6
65 x 9

Tri pressdowns

70 x 10
90 x 6
120 x 8

Another good one and making some great progress.

[Mike Westerling]

Nice to see you're feeling better. I've been planning on coming out to train with you again but with the end of the summer and running around with my kids trying to get in that last bit of fun mixed with back to school shopping it's been easier to train at home. Also, last sat I pulled my right bicep tire flipping so this weekend I skipped the event training and just did a bit of viking press and rehab to let it heal up. It's still not 100% though. I'd like to come out and train with you either this coming weekend or the next depending on when it's healed 100%. I'll keep in touch.
-Mike

[nathan fitzgerald]

Thanks Mike.
It will be great to have you out again.

We have had alot of people coming out to train for the contest. See You soon.

[nathan fitzgerald]

September 5

Conan's Wheel (50 ft rotation)
250 x 2 Rotations
340 x 1
430 x 1
520 x 2

Felt alright could have done a bit more but will save that for next time.

Car deadlift (Simulated using conans with viking press handles set low around 12" off of ground)
210 x 8
300 x 6
390 x 5
570 x 9

Felt really good today.

Stones to 50" Platform

Set 1- 180,215 and 240

Set 2- 215,240 and 285

Set 3- 320 x 2

Felt good. Starting to go heavier again on these.Will start timing maybe next week.

[nathan fitzgerald]

September 8,2005

Viking press

120 x 8
170 x 6
200 x 5
250 x 8

Alternating Standing dumbbell presses
30 x 10
50 x 10
50 x 10

Kegs and Tire medley

175 and 225lb Kegs for 25 feet each
Then 650 tire for 25 feet
2 sets of this

Jammed one of my fingers real good on one of the kegs while re-setting the field
so I could only do a little grip today.

Thomas Inch Bar
95 x 1
115 x 1
135 x 1
145 x 1
155 x 1

In the middle of training our neighbor came over and asked us to help pull some 400lb beams up to the top of their horse barn that they are building so two of us went and helped while the others did more medleys.

Very tired today. Was a bit hot in the sun. Kept it fairly light today.

[Mike Westerling]

I was planning on coming out this week but I've been starting to get a bit overtrained. I just pulled my right calf pretty bad tues doing truck pulls. It seems to be getting better but I still have pain just walking around. I'm definitely not training events this week and depending on how it's doing I just may rest it until your show. Hopefully it will heal enough so I don't have to miss your show.
-Mike

[nathan fitzgerald]

That is a good idea. It is very easy to overtrain and is probably why you are having these nagging injuries.Heal Fast.

See you soon.

[nathan fitzgerald]

September 12,2005

Conan's Wheel
255 x 2
435 x 2
570 x 1.5

12" Rack pulls

225 x 8
315 x 5
405 x 3
495 x 3
495 x 3

Stones to 50" Platform

Set 1- 215,240 and 285
Set 2- 285,320
Set 3- 320

Ended off with a couple of flips with a tire that we picked up today around 700lbs.

Stones felt very good today. Had alot of pop to them.

[Lance Peterson]

Great workouts man! Say did you get that Pallet Racking to work for your stone platforms?

[nathan fitzgerald]

Yes I did. And it works awesome!

Thanks alot for the tip and a HUGE thank you for all of your support for the contest. The 2" solid steel barbell is unreal.

[Lance Peterson]

The pallet rack really is the way to go. Fully adjustable and you can chain them together to make multiple height platforms that fully adjust. Did you end up finding some used ones?

[Mike Westerling]

What is it and where do you get them? Could you post a pic?
Thanks,
Mike

[Lance Peterson]

Just make a few calls to anybody listed under storage or racking in the yellow pages. Tell them you are looking for some used pallet racking. This is the stuff: http://www.anytimeproducts.com/meg/pallet_rack_tear_drop.htm Here is a pic of my setup: http://www.brutestrength.com/forum/index.php?act=Attach&type=post&id=396

Basically you probably want a 8 or 9ft rack that is about 3ft deep. Then add 4 beams and maybe some wire mesh decking and you are set. For around $100-$150. I got mine used for less than that even. The things are rated for like 14,000lbs+.

[Mike Westerling]

I'm going to look into getting one for my outside setup. I build a 4 tiered platform in my basement out of 4x4's and plywood from home depot for about the same price but it needed to be attached to the wall. I want my outside one to be free standing.
Thanks again,
Mike


Just make a few calls to anybody listed under storage or racking in the yellow pages. Tell them you are looking for some used pallet racking. This is the stuff: http://www.anytimeproducts.com/meg/pallet_rack_tear_drop.htm Here is a pic of my setup: http://www.brutestrength.com/forum/index.php?act=Attach&type=post&id=396

Basically you probably want a 8 or 9ft rack that is about 3ft deep. Then add 4 beams and maybe some wire mesh decking and you are set. For around $100-$150. I got mine used for less than that even. The things are rated for like 14,000lbs+.

[SBaier]

Thanks for the post Lance - I am getting ready to build my platforms soon, and I may check into this first.

[nathan fitzgerald]

I got mine used for $150 ( two uprights and 4 rails).It doesnt even need to be screwed together.It has slots in the uprights that you drop the rails into and there you go. It is 8 feet long and can go from the floor to 6 feet if I want it to. I cut several pieces of 2x4 to put under the 2 layers of 1/4" plywood and we have had no problem throwing our stones on it. I am putting a piece of plywood on the front for the contest. I will post a pic of it maybe tomorrow.

What is also nice is that you can add to it. And like Lance said this stuff will hold thousands of pounds with no problem.

[Lance Peterson]

Say Nathan most of the racking has a hole you can slide a bolt thru as a "just in case" stopper to secure the beam to the upright. I didn't put one in right away and one of my beams bounced out when I threw a stone up on top REALLY hard. Might wanna throw a few bolts in the load beams just to be safe.

Sean, the pallet racking is by FAR the way to go. You can set it up and tear it down in 5 minutes at the most. It will fit in the bed of a truck nicely so you can haul it around too. I used 2x4s and plywood for my decking like Nathan and it works great. The adjustability of it is the best part I think though.....

[nathan fitzgerald]

September 15th 2005

Viking Press
120 x 8
170 x 5
200 x 3
250 x 10 (Timed in 60 sec.)

One of our guys who won the Viking press at the MA State did 23 with 270 but he could only get 10 reps like I did with 250 on our viking press. There's was similar so I dont understand why ours is much harder.

12"Log clean once and then press for reps.

150 x 8
170 x 5
200 x 5
230 x 5

Could'nt get into these today. Decided to go light.

Grip

Rolling Thunder

125 x 1
150 x 1
175 x 1
205 x 1

Hub Handle

20 x 1
30 x 1
35 x 1
45 x 1

Very Tired this week between work and getting everything ready for the contest.

[Mike Westerling]

Hey Nathan,
I think they counted the weight of the implement as part of the equation because I seem to remember thinking the weight on the pins didn't add up to the weight they called it. Are you just counting the weight on the pins or are you counting the weight of the implement as well?
-Mike



September 15th 2005

Viking Press
120 x 8
170 x 5
200 x 3
250 x 10 (Timed in 60 sec.)

One of our guys who won the Viking press at the MA State did 23 with 270 but he could only get 10 reps like I did with 250 on our viking press. There's was similar so I dont understand why ours is much harder.

12"Log clean once and then press for reps.

150 x 8
170 x 5
200 x 5
230 x 5

Could'nt get into these today. Decided to go light.

Grip

Rolling Thunder

125 x 1
150 x 1
175 x 1
205 x 1

Hub Handle

20 x 1
30 x 1
35 x 1
45 x 1

Very Tired this week between work and getting everything ready for the contest.

[nathan fitzgerald]

I count ours as 70 lbs empty. I think that Murph counted his as 100 empty.I dont know how much weight he had on it but it still comes out short.

[Jamie.H.]

yeh take in a lot of pasta n rice n stuff like that. Good luck in the comp, hope ya do well

[Matt Burns]

Nathan, I sent you a check last week for Matt Burns and Jay Morowski and forgot to include a phone # if there where any problems.(860)420-9325
Thanks

[nathan fitzgerald]

October 1st 2005


Farmer's Walk 2" Handle

200 lbs 50 ft
250 lbs 50 ft
250 lbs 50 ft

Atlas Stones

1st set- 215,215,240
2nd set - 215,240,285
3rd set - 240,285,285
4th set - 285,320

Bench Press
135 x 8
185 x 5
225 x 5
275 x 5
275 x 5

Alternating Dumbell Curls

30 x 10
40 x 10
50 x 10

Tri Pressdowns

70 x 10
90 x 8
120 x 8

Felt great today. Just Dan and I so we got through it pretty quick.Sometimes it is good not to have a big group. The new tacky I bought does'nt work very well (Stays hard and breaks off like candy) and hurts like hell.

[Lance Peterson]

Nice looking workout man!

[Paul Neuhaus]

The new tacky I bought does'nt work very well (Stays hard and breaks off like candy) and hurts like hell.
May I ask what kind of tacky it is? Dave Ostlund's "Elite Tacky" is by far the best I've ever used. And everyone I've ever met that's used it says the same thing. It doesn't even get "gooey" in hot temps.

[nathan fitzgerald]

May I ask what kind of tacky it is? Dave Ostlund's "Elite Tacky" is by far the best I've ever used. And everyone I've ever met that's used it says the same thing. It doesn't even get "gooey" in hot temps.


I will not say what kind it is. The stuff will not even come out of the jar so it is useless to us. Someone must have used it on the stones at our show and so they now our skin comes off in chunks and you get bad bruising.One guy at out show had terrible bruising from it. Not good. We will stick with the Rehband,Jackal's Gym stuff.

[nathan fitzgerald]

October 3rd,2005

Car deadlift (Handle set at 9" off of ground)

160 x 8
250 x 6
340 x 5
430 x 3
520 x 3
570 x 1

Sled Drag using Anchor chain style handle

320 x 50 ft
410 x 50 ft
600 x 50 ft

Hack Squats

90 x 10
180 x 8
270 x 5
270 x 5

Seated Rows

150 x 10
180 x 8
220 x 15

Reverse Grip Pulldowns

130 x 10
160 x 6
200 x 12

Great workout! Using Met-Rx's Amped helps keep intensity up. Great stuff.

[nathan fitzgerald]

October 6,2005

Viking Press
120 x 8
170 x 5
220 x 3
270 x 5

Overhead press off of rack

135 x 8
185 x 5
225 x 5

800 lb Tire

Set 1- 3 flips
Set 2- 3 flips going uphill

Grip work

Thomas Inch Bar
125 x 1
135 x 1
145 x 1
155 x 1

Hub Handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1

[nathan fitzgerald]

October 8,2005

Yoke lifts

120 x 8
300 x 6
400 x 5
500 x 5
600 x 5

Stones
Set 1 - 215,215,240
Set 2 - 215,240,285
Set 3 - 285,320
Set 4 - 320 x 2

Bench Press

135 x 8
185 x 5
225 x 5
275 x 6
275 x 5

Standing Alternating Dumbell Curls

30 x 10
40 x 10
55 x 10

Tri Pressdowns

80 x 10
100 x 6
120 x 12

[nathan fitzgerald]

October 10th 2005

Car Deadlifts with handle set 9" off of ground

160 x 8
340 x 5
430 x 3
520 x 1
620 x 3 (Felt great could have done 1 or 2 more)

Sled drag with anchor chain style handle

320 x 50 feet
410 x 50 feet
650 x 50 feet ( Most I have done with this handle)

Seated Rows

130 x 10
180 x 6
260 x 12

Reverse Grip pulldowns

100 x 10
150 x 6
200 x 10

Leg Extensions (One leg)

50 x 10
75 x 10
100 x 15

Adhesions rip once and a while but doctor says that it is failrly normal. They hurt like hell though.

Very happy with my deadlift and sled drag today!

[Mike Westerling]

Workout's looking good. Nice deadlift. I think I'll be out in a couple of weeks. I'd love to try the car dead handles and the anchor chain sled drag. Sounds fun! We did the anchor chain drag when I competed in RI but I think the chain was only 500 and it slid pretty easy on grass.
-Mike

[nathan fitzgerald]

Workout's looking good. Nice deadlift. I think I'll be out in a couple of weeks. I'd love to try the car dead handles and the anchor chain sled drag. Sounds fun! We did the anchor chain drag when I competed in RI but I think the chain was only 500 and it slid pretty easy on grass.
-Mike

Anytime Mike. I love that handle. It is all legs with it.

I did a 500 chain at the 2004 MA State and this handle is very close.I think that next week I will go for 700 on the drag and 650 on the deadlift.

[Matt Burns]

Nathan and Mike, let me know when your getting together and I'll head up. Hope things are good,

Matt

[nathan fitzgerald]

October 13,2005

Overhead Presses off of rack

135 x 8
185 x 5
225 x 5
235 x 5

Standing Laterals ( Very Strict)

20 x 10
30 x 10
35 x 10

Standing Alternating Dumbell presses (Very strict)
30 x 10
40 x 10
60 x 10

Tire flips 800-900 lbs

3 sets of 4 flips

Grip work

Rolling thunder (lock out and hold at top)

100 x 1
125 x 1
150 x 1
175 x 1
190 x 1

Pinch block (Lock out and hold at top)

35 x 1
45 x 1
55 x 1
65 x 1
75 x 1

Great training day. Three of us went through today fairly quickly. Grip was a little tired today.

[nathan fitzgerald]

October 15,2005

Low Yoke lifts (lift and hold static,1 foot stroke)

120 x 8
300 x 8
400 x 5
500 x 5
700 x 5

Stones to 50" platform

Set 1 - 215,215,240
Set 2 - 215,240,285
Set 3 - 285,285
Set 4 - 320 x 3

Bench press

135 x 8
185 x 5
225 x 3
285 x 5
285 x 5

Alternating dumbell curls

30 x 10
40 x 10
55 x 10

Tri pressdowns

80 x 10
100 x 6
125 x 10

Dan and I flew through this one. Was sluggish at first but ended great.

[nathan fitzgerald]

October 17,2005

Trap bar deadlifts

145 x 8
235 x 5
325 x 5
415 x 3
505 x 1
555 x 1

555 was very easy should have gone to 600 (Next time)


Sled pull with anchor chain style handle

410 x 50 feet
500 x 50 feet
710 x 50 feet

Most I have ever done. Felt like slow motion but I finished it.

Seated Rows

150 x 10
200 x 10
250 x 15

Very easy. Go to 270 next time.

Leg extensions (One leg)

35 x 10
65 x 10
105 x 15


Hyper-extensions
15lb bar x 10
25 x 10
(went light on these)

Super set Vertical knee raises and Roman chair
3 sets of 10 reps each
Should be doing these more often.

[nathan fitzgerald]

October 20,2005

Viking press (Handles set low)
70 lbs x 10
120 x 8
170 x 5
220 x 3
270 x 7

Axle presses off of rack

120 x 8
170 x 5
220 x 5
220 x 5

Tire 800-900lbs

3 sets of 2 flips uphill

Rain washed some of the soil away so it was more of an incline. OUCH!!

Grip

3" dumbell (lock out and hold)

55 x 1
75 x 1
85 x 1
105 x 1
115 x 1

Hub handle (Lock out and hold)

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1

Three of us went through another day quickly. Will go heavier on the presses next time. Tire was a beast today because of the incline but it helps with pulling power much more I found.

[nathan fitzgerald]

October 23,2005

Decided to go light today and no events. Been making stones for a bunch of people on my off days which happen to also be my training days.

Bench press

135 x 8
185 x 5
225 x 3
295 x 5
295 x 5

Dumbell Flyes

30 x 10
40 x 10
60 x 15

Standing alternating dumbell curls

30 x 10
40 x 10
60 x 10

Dips
BW x 10
BW x 10
BW x 10

Abs

Vertical knee raises
3 sets of 10

Weighted crunches

70 x 10
80 x 10
100 x 10

Let my training partner do his own thing today.Very tired. Working too much lately. Need more downtime.

[nathan fitzgerald]

October 24,2005

Was going to take this week off but decided to train just today.

Car deadlift -handles set at 9" off of ground

160 x 8
250 x 8
340 x 5
430 x 3
520 x 1
660 x 2 PR!!

Was tired at first but after a few sets I really got into it.

Farmer's Walk 1.3" handles

160 x 100 feet w/ one turn
200 x 100 feet w/one turn
250 x 100 feet w/one turn

Leg presses

270 x 10
360 x 10
450 x 10
540 x 10
630 x 10

Seated rows

140 x 10
200 x 10
270 x 10

Short but sweet day. I think that I could have squeeked out a 700 on the deadlift. Next time. :)

[nathan fitzgerald]

October 31,2005

What a great training day! Taking almost a week off helped bigtime.
Started off with loading 5 stones into a customers truck which was pretty high because he was parked on an incline. Loaded the 155,180,215,250 and 285 in quick time.

15" Rack deadlifts

135 x 10
225 x 5
315 x 5
405 x 1
495 x 1
585 x 1

Sled drag with anchor chain style handle

420 x 50 feet
510 x 50 feet
760 x 50 feet PR!!!!!
Was not bad at all will do 800 next week.

Stones 50" platform

Set 1 - 215,215,240
Set 3 - 215,240,285
Set 3 - 285,320
Set 4 - 320 x 2
This is after doing them earlier

Seated rows
150 x 10
200 x 6
280 x 10

Reverse grip puilldowns

120 x 10
160 x 6
200 x 10

Trap bar shrugs

145 x 10
235 x 6
325 x 5
415 x 6

Was an awesome day. Felt like great sex.

[Mike Westerling]

If I Knew you loaded the stones into the customers truck for them I would have bought a few from you by now-lol. I could use a 285. How much?
-Mike


October 31,2005

What a great training day! Taking almost a week off helped bigtime.
Started off with loading 5 stones into a customers truck which was pretty high because he was parked on an incline. Loaded the 155,180,215,250 and 285 in quick time.

15" Rack deadlifts

135 x 10
225 x 5
315 x 5
405 x 1
495 x 1
585 x 1

Sled drag with anchor chain style handle

420 x 50 feet
510 x 50 feet
760 x 50 feet PR!!!!!
Was not bad at all will do 800 next week.

Stones 50" platform

Set 1 - 215,215,240
Set 3 - 215,240,285
Set 3 - 285,320
Set 4 - 320 x 2
This is after doing them earlier

Seated rows
150 x 10
200 x 6
280 x 10

Reverse grip puilldowns

120 x 10
160 x 6
200 x 10

Trap bar shrugs

145 x 10
235 x 6
325 x 5
415 x 6

Was an awesome day. Felt like great sex.

[nathan fitzgerald]

If I Knew you loaded the stones into the customers truck for them I would have bought a few from you by now-lol. I could use a 285. How much?
-Mike

Sent you a PM

[nathan fitzgerald]

Nov 3,2005

12" Log - one clean and then press (No leg drive)

95 x 8
145 x 6
165 x 5
195 x 5
215 x 1
235 x 1
255 x 1

Alternating Dumbell presses

30 x 10
50 x 10
65 x 10

700lb Tire (all on incline)

3 sets of 4 flips

Rolling thunder
100 x 1
125 x 1
150 x 1
175 x 1
190 x 1

Pinch block

35 x 1
45 x 1
55 x 1
65 x 1
75 x 1

[nathan fitzgerald]

Nov 5th 2005

Yoke Lifts
120 x 10
300 x 8
400 x 5
500 x 5
600 x 3
700 x 3

Pec Dec

50 x 10
100 x 10
150 x 10
200 x 10


Bench Press
135 x 8
185 x 5
225 x 19 (wanted to see how many I could do)

Alternating dumbell curls

30 x 10
40 x 10
65 x 8

one arm tri pulldowns with arm blaster

20 x 10
40 x 10
60 x 7

Weighted crunches

70 x 10
80 x 10
90 x 10
100 x 10

Wanted to see what I could do on the bench with 225 today. Not bad at all considering that I did pec dec first.I think that I would have gotten a couple more if I had done benches first like I should have done. :mad:

[Mike Westerling]

Are you still pouring that stone this week? Maybe I can come out and train with you guys next weekend and pick up the stone.
-Mike

[nathan fitzgerald]

Are you still pouring that stone this week? Maybe I can come out and train with you guys next weekend and pick up the stone.
-Mike

The stone has been poured. I will take it out of the mold tomorrow or monday.It would be great to have you come out.

We still train on Monday,Thursday and Saturday.

[Mike Westerling]

The stone has been poured. I will take it out of the mold tomorrow or monday.It would be great to have you come out.

We still train on Monday,Thursday and Saturday.

I think Sat morning would be good. Steve's done with football so he'll be coming too. I'll let you know for sure later in the week.
-Mike
PS What time do you train on each of those days?

[nathan fitzgerald]

I think Sat morning would be good. Steve's done with football so he'll be coming too. I'll let you know for sure later in the week.
-Mike
PS What time do you train on each of those days?

usually from Noon-2

[nathan fitzgerald]

Nov 7th 2005


Car deadlifts - handles at 12"

180 x 10
270 x 8
360 x 5
450 x 3
540 x 3
630 x 2
780 x 1 (Huge PR!!)
Will go to 810 next time which is all my apparatus will hold.

Sled drag with anchor chain style handle

420 x 50 feet
600 x 50 feet
800 x 50 feet (Huge PR!!!)

Trap bar shrugs

145 x 10
235 x 6
325 x 5
415 x 9

Seated Rows

150 x 10
200 x 6
250 x 5
300 x 9 (Huge PR !!!!)

Hyper extensions

35 x 10
65 x 8
85 x 8

What an amazing day!! Three of us went at it crazy. Shayna did 540 on the car deadlift which is super crazy at 133.Dan matched everything that I did.Nice to have someone who can push me like he does.Of course Shayna does too since we have to do that much more after she does such crazy weights.

[nathan fitzgerald]

On such a high right now.

Now that I am back around 100% and have changed my training a bit I cannot believe the progress. I have even put on more muscle. At 6' 3" I am up to 285 and gaining all the time.Will post some pics hopefully next training day and definitly when Mike comes over.

Worcester Telegram is coming over tonight to do an interview with Shayna and I about Strongman/Strongwoman

Talking about Shayna. I cant believe the lifts that she is doing now. She pulled the sled today with 420 for 50 feet,540 car deadlift,265 for 10 reps on the trap bar and even did 1 rep with 250 on the seated rows.She has also done the 215 stone to a 40" platform,500 lb conans for 50 feet,500 lb tire for 10 flips,200 lb farmers and the list goes on.There will be alot to talk about tonight.

[Mike Westerling]

Thats great about the newspaper article. Nice PR on the car dead! Shayna is an animal!

How's my stone doing?

I talked to Steve and his brother has a track meet but I'm still planning on coming out this Sat at noon if that's still okay.
-Mike

[Matt Burns]

Nate, you guy's training at 12. I'll head up if if works for you. If you get a chance give me a call I'll only be able to check this a.m tomorrow and chances are you wont have a chance to see it by then. (860)420-9325

[Nicolette L.]

WOW! You guys are getting it. Congrats! I am glad to hear it. I wish Shayna was here in Vegas so I can get that extra motivation. You go girl. You are inspiring me. I will keep you in mind on my next force set. Keep us posted.

[nathan fitzgerald]

Nate, you guy's training at 12. I'll head up if if works for you. If you get a chance give me a call I'll only be able to check this a.m tomorrow and chances are you wont have a chance to see it by then. (860)420-9325


That will be great. See you then.

[nathan fitzgerald]

Thats great about the newspaper article. Nice PR on the car dead! Shayna is an animal!

How's my stone doing?

I talked to Steve and his brother has a track meet but I'm still planning on coming out this Sat at noon if that's still okay.
-Mike

Saturday is a go. The stone in done and came out great. Looking forward to Saturday.

[nathan fitzgerald]

WOW! You guys are getting it. Congrats! I am glad to hear it. I wish Shayna was here in Vegas so I can get that extra motivation. You go girl. You are inspiring me. I will keep you in mind on my next force set. Keep us posted.

Thank you very much. Talk about inspiring! What you are doing is amazing.

[nathan fitzgerald]

Nov 10,2005

Viking Press

70 x 10
120 x 8
170 x 5
220 x 3
270 x 1
300 x 1
320 x 1

Standing Alternating dumbell presses

30 x 10
40 x 10
60 x 10

dumbell laterals

20 x 10
30 x 10
40 x 10

Grip work

3" dumbell

55 x 1
75 x 1
85 x 1
95 x 1
105 x 1
120 x 1

Hub Handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1

Tweaked my back a little (just a little) today so I took it easy after the viking press which went great today.Will stretch it out a little and ice it up then maybe some anti-inflamitories.

[nathan fitzgerald]

What a great day! Here are some pics. Danny (13 years old) did 500 tire and 420 sled. Mike went up to 700 on the sled and 800 tire. Wish I had pics of the farmers walk and stones but my son got sidetracked which is easy at 8. Will post details later.

[Mike Westerling]

You forgot my 320 stone PR! I'm still high off that-lol!!!!!!!!!

Thanks for having me out! I really appreciate it. I had a great wokout and I wish I could come out more often.
Thanks,
Mike
PS I'm going to steal the pics off this thread. I hope you don't mind-lol.

[nathan fitzgerald]

You forgot my 320 stone PR! I'm still high off that-lol!!!!!!!!!

Thanks for having me out! I really appreciate it. I had a great wokout and I wish I could come out more often.
Thanks,
Mike
PS I'm going to steal the pics off this thread. I hope you don't mind-lol.

I'm still high too. Awesome job on the stones and a great PR. Thanks for the advice. I will start using it every time I do stones. Now I need some bigger stones though. :)

[nathan fitzgerald]

11/14/05

Another great day for PR's. Posted some pics in the media section.

Car deadlifts handles at 12"

180 x 8
270 x 5
360 x 5
450 x 3
540 x 2
630 x 1
720 x 1
810 x 1 PR!!!

Sled with Anchor style handle

420 x 50 feet
600 x 50 feet
830 x 50 feet PR!!!!

Seated Rows

170 x 8
220 x 8
300 x 9

Trap bar shrugs

145 x 8
235 x 6
325 x 5
415 x 9

Weighted Crunches
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

[Mike Westerling]

..sent you a PM.
-Mike

[nathan fitzgerald]

Nov 21,2005

15" Rack Pulls

135 x 10
225 x 8
315 x 5
405 x 2
495 x 1
585 x 1
615 x 1

Sled pull with v handle

410 x 50 feet
600 x 50 feet
860 x 50 feet HUGEPR!!!

Trap bar shrugs

145 x 10
235 x 6
325 x 5
415 x 12

Wide grip pulldowns

90 x 10
120 x 6
150 x 12

Close grip pulldowns

90 x 8
150 x 6
210 x 9

Weighted crunches

70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

Great day with loads of energy. Sled felt like I was pulling a bus. Hand killed afterwards.

[Mike Westerling]

Great sled pulling! You said you were a distributer for Brute Strength now right? If so how long would it take to get me a log?
-Mike

[nathan fitzgerald]

Great sled pulling! You said you were a distributer for Brute Strength now right? If so how long would it take to get me a log?
-Mike

Sent you a PM

[nathan fitzgerald]

November 23,2005

Went light today.

Viking press

70 x 10
120 x 8
170 x 5
220 x 3
250 x 8
250 x 8

alternating dumbell presses

30 x 10
50 x 10
60 x 10

dumbell laterals

30 x 10
40 x 10

rolling thunder (All done with lockout and hold at top)

100 x 1
125 x 1
150 x 1
175 x 1
190 x 1

pinch block (All done with lockout and hold at top)

35 x 1
45 x 1
55 x 1
65 x 1
75 x 1

[nathan fitzgerald]

Nov 25,2005

400# Tire
6X

500#
6X

700#
2X6

Pec dec

70 x 10
120 x 10
220 x 10

Bench press
135 x 8
185 x 5
225 x 5
295 x 5

Alternating dumbell curls

30 x 10
50 x 10
65 x 10

Skull crushers

60 x 10
80 x 10
110 x 10

Yoke lifts

400 x 5
500 x 5
600 x 5
700 x 5

[Mike Westerling]

I pm'ed you.
-Mike

[nathan fitzgerald]

November 28,2005

Car deadlift handles at 12"

180 x 10
270 x 8
360 x 5
450 x 3
540 x 2
630 x 1
720 x 1
810 x 3 Very easy!

Keg load to 50" platform

125 x 4
175 x 4
225 x 3


Trap bar shrugs

145 x 8
235 x 6
325 x 5
435 x 8

Seated rows

180 x 10
250 x 8
310 x 10

Weighted crunches

70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

Great day! Went through everything fast.

[Mike Westerling]

Sorry I couldn't make it. Hopefully in the next couple of weeks.
-Mike

[nathan fitzgerald]

[QUOTE=Mike Westerling]Sorry I couldn't make it. Hopefully in the next couple of weeks.
-Mike[/QUOTE}

Mike,
Your PM box is full. You are right on with the Yoke thing. I think the same. You have quite the setup now. I hope to come out real soon. Thanks a ton.
-Nathan

[nathan fitzgerald]

November 30th 2005

8" 6 foot log off of the rack

70 x 10
120 x 8
170 x 5
220 x 1
240 x 1
250 x 1
200 x 5
210 x 5

Laterals

20 x 10
30 x 10
40 x 10

Bent laterals
20 x 10
30 x 10
40 x 10

Thomas inch bar
75 x 1
125 x 1
135 x 1
145 x 1
155 x 1
160 x 1

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1

[Mike Westerling]

We're definitely training Saturday and you are welcome to come. If the weather is bad we were planning on going to poliquins to train because we wanted to do yoke, farmers and conans. Of course you are welcome to come there with us as well. Let me know.
-Mike
PS if it's at my house we will train at 12-12:30 and if we go to poliq it would have to be at 1-1:30 because craig doesnt get out of work until 12 and I think it's about an hour from me. Do you know the hours there by any chance?

[nathan fitzgerald]

We're definitely training Saturday and you are welcome to come. If the weather is bad we were planning on going to poliquins to train because we wanted to do yoke, farmers and conans. Of course you are welcome to come there with us as well. Let me know.
-Mike
PS if it's at my house we will train at 12-12:30 and if we go to poliq it would have to be at 1-1:30 because craig doesnt get out of work until 12 and I think it's about an hour from me. Do you know the hours there by any chance?

Sounds good. I will have my son with me. Can you email me directions to your place? email:

paxtonpowergymorders@att.net

[Mike Westerling]

Forecast says sunny but 39 so we'll be at my house at 12-12:30. I emailed you my address and directions. See you then. I'll pm you my phone# in case you have any problems.
-Mike

[Mike Westerling]

Thanks for coming out today. Great job! Especially on the 325(350-lol) stone and farmers hold. Here's a couple pics.
Mike

[nathan fitzgerald]

Thanks for coming out today. Great job! Especially on the 325(350-lol) stone and farmers hold. Here's a couple pics.
Mike

It was great training with all of you.

Dec 3rd (Did'nt write anything down so I hope my memory is correct)

Stones
150 x 3 to 60"?
180 x 3 to 60"?
240 x 2 to 60"?
285 x 1 to 55"
300 x 1 to 55"
325 (IMO 335)x 1 to 49"
355 almost to lap

Tire
550 x 3
800 x 3

Yoke (Went light because of knee)
320 x 100 feet

Conan's Wheel

400 x 50 feet
500 x 30 feet? Had to stop because of knee. Cant wait for surgery to fix this.

Car pull
F-150 x 200 ft

Car drag
F-150 x 200 ft

Farmer's hold

325 each
set 1-17 sec
set 2 -27 sec
set 3- 32 seconds!!!

Just zoned on the last set of holds. Should have had the 355 but I had nowhere to pull to because of Circumference.Will have to work on dropping lower maybe?

Had tons of fun (Literally).

[nathan fitzgerald]

Dec. 5th ,2005

Still a little sore from Saturday so I skipped events.

Bench press

135 x 10
185 x 5
225 x 3
275 x 5
315 x 3

Pec dec

90 x 10
140 x 6
190 x 5
250 x 12

Concentration curls

30 x 10
40 x 6
60 x 10

Dips
BW x 10
BW x 10

Tri pressdowns

80 x 10
100 x 10
120 x 13

[Mike Westerling]

Other than my knee my traps feel like someone beat them with a bat! My shoulders didn't feel too powerful today but I think that's more from 2 shoulder workouts a week for the past month or so. My hands aren't sore at all which surprized me because they were killing me after doing the farmers holds.
-Mike

[nathan fitzgerald]

Other than my knee my traps feel like someone beat them with a bat! My shoulders didn't feel too powerful today but I think that's more from 2 shoulder workouts a week for the past month or so. My hands aren't sore at all which surprized me because they were killing me after doing the farmers holds.
-Mike

My hands feel fine but my lower half feels like the truck ran over me. :)

[Mike Westerling]

My hands feel fine but my lower half feels like the truck ran over me. :)

Looks like we know what we need more of.
-Mike

[nathan fitzgerald]

Looks like we know what we need more of.
-Mike

My legs have been very neglected because of my knee but that will soon be taken care of.

[nathan fitzgerald]

Dec 7th 2005

Viking Press

70 x 10
120 x 8
170 x 5
220 x 3
270 x 1
310 x 1
330 x 1

Reverse flyes (One arm)

70 x 10
110 x 8
140 x 6
170 x 5
210 x 15

Laterals

20 x 10
30 x 10
40 x 10

Neck harness

45 x 10
50 x 10
70 x 10

Wrist roller

10 x 1
20 x 1
20 x 1

3" dumbell

75 x 1
95 x 1
105 x 1
115 x 1
125 x 1

Started off sluggish but managed to pick up the pace. Not bad today. Decided to add wrist roller and neck work in today.

[Lance Peterson]

Hell of a workout man!

[nathan fitzgerald]

Hell of a workout man!

How is everything going? I am sure that you are busy as hell!

Just started watching your training vids. AWESOME STUFF!! I love that frame carry.

[nathan fitzgerald]

12/12/05

Car deadlifts

180 x 10
270 x 8
360 x 5
450 x 3
540 x 1
630 x 1
720 x 1
810 x 4 Video in media

Keg loads to 50" platform

125 x 5
175 x 4
225 x 4

Sled drag with anchor style handle

400 x 50 ft
590 x 50 ft
870 x 50 ft

Trap bar shrugs

145 x 8
235 x 6
355 x 5
450 x 6

Seated rows

200 x 10
250 x 6
320 x 8

Reverse grip pulldowns

100 x 8
150 x 6
200 x 10

Weighted crunches

70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

[Mike Westerling]

Looking strong on the deads. Looked like you may have had a few more in you.
-Mike

[nathan fitzgerald]

Looking strong on the deads. Looked like you may have had a few more in you.
-Mike

I was going to go for two more but I was feeling off today and didnt want to overdo it.

[nathan fitzgerald]

12/14/05

OHP off of rack

45 x 10
95 x 8
135 x 5
185 x 3
225 x 5
225 x 5

Reverse flyes

70 x 10
140 x 8
190 x 5
220 x 10

8" 6 ft. log off of rack

75 x 8
125 x 5
175 x 3
200 x 1
220 x 1
240 x 1
260 x 1

Rolling Thunder

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
195 x 1

Hub handle

20 x 1
30 x 1
40 x 1
45 x 1

Havent been feeling well so had another off day.Forgot to wear knee support so had to use mainly shoulders. Friday will be better though!

[nathan fitzgerald]

12/16/05

Bench press

45 x 10
135 x 8
185 x 5
225 x 3
275 x 1
295 x 1
315 x 1
335 x 1
355 x 1

Pec Dec

70 x 10
140 x 8
190 x 5
260 x 10

Standing Alternating dumbell curls

30 x 10
50 x 10
65 x 10

Dips

BW x 10
BW x 10

Tri pressdowns

70 x 10
90 x 6
110 x 5
135 x 10

Neck harness

45 x 10
70 x 10
90 x 10

Weighted crunches

80 x 10
100 x 10
120 x 10

Great training day! Feeling great and motivated.Will hit events hard on Monday. Pec dec felt very easy so I loaded it up and went for my max.
Did the same on the pressdowns.

[nathan fitzgerald]

12/19/05

15" Deadlift

135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
605 x 1
635 x 1

Farmers Hold

300 x 30 sec
350 x 12 sec

Stones to 50" Platform

Series 1 - 180,215,215
2 - 215,215,240
3 - 215,240,285
4 - 240,285
5 - 320

Wide grip pulldowns

80 x 10
120 x 6
160 x 12

Kept it short and sweet.Still fighting a headcold along with my knee problem.lower back, hips and hamstrings were hurting bigtime also. Was the best that I could do today. Will probably put some videos up in media from today.

[nathan fitzgerald]

12/21/05

Viking Press

70 x 10
120 x 8
170 x 5
220 x 3
280 x 5
280 x 5

12" Log C&P (No leg drive)

100 x 8
150 x 5
170 x 3
200 x 2
220 x 1
240 x 1
260 x 1

3" dumbell

55 x 1
75 x 1
95 x 1
105 x 1
115 x 1
125 x 1

Plate pinches (Jumped from hand to hand)

2 25's
2 35's

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1

Loaded Stones to customers trucks (Had to walk a few feet on Ice)

1st load - 180,215,250

Hour later

2nd load - 110,150,215,250

Weird training day. Two guys came out to get some stones and ended up training with me,which was cool. Then an hour later another customer came and I loaded hers as well. Log felt good today even though I couldnt get my legs into it because of my knee.
Very sore now.

[nathan fitzgerald]

12/23/05

Bench press

45 x 10
135 x 8
185 x 5
225 x 3
275 x 1
315 x 3
315 x 3

Pec dec

120 x 8
170 x 6
220 x 5
260 x 8

Alternating dumbell curls

30 x 10
40 x 10
60 x 10

Tri pressdowns

70 x 10
90 x 6
110 x 5
130 x 10

Push ups with bars

BW x 20
75 lbs (My son) x 10

Weighted crunches

80 x 10
100 x 10
120 x 10


Fun training day. Had a few people out today. Had my son lay on my back while I did some pushups,which he found cool.

[Mike Westerling]

Merry CHristmas Nate!
-Mike

[nathan fitzgerald]

12/26/05


Conan's Wheel

170 x 100 ft
260 x 100
350 x 50
440 x 50
530 x 50
600 x 50 Video of Conans (http://home.att.net/~paxtonvideos/nathan600conanswheel2.AVI)

Farmers Hold

360 x 15 sec.

Trap bar shrugs

145 x 10
235 x 8
325 x 6
415 x 10

Trap bar deadlifts

485 x 5
535 x 1
555 x 1
575 x 1

Seated Rows

200 x 10
250 x 6
330 x 8

Back was already smoked before training but I only have a few weeks until surgery so I pushed myself hard.

[Jay Hagadorn]

12/26/05


Back was already smoked before training but I only have a few weeks until surgery so I pushed myself hard.

Nathan-

I've been following your journal, it looks good! What are having surgery on. I looked back over your posts, but I must be blind.

[nathan fitzgerald]

Nathan-

I've been following your journal, it looks good! What are having surgery on. I looked back over your posts, but I must be blind.

I am having surgery again for a completely torn medial meniscus. It was supposed to have been removed last year but we wont know that the other surgeon did until we go back in. MRI shows that the meniscus was never touched.

[nathan fitzgerald]

12/28/05

Viking press

80 x 10
130x 8
180 x 5
230 x 3
270 x 1
290 x 1
310 x 1
330 x 1

12" log

100 x 8
150 x 5
200 x 3
220 x 1
240 x 1
260 x 1

Bent laterals

30 x 10
30 x 10

Rolling thunder

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
195 x 1

35's

pinch grip back and forth x 2

Blob work

[nathan fitzgerald]

12/30/05

Tire

500 x 6
700 x 4
700 x 4
800 x 3
800 x 3

Atlas Stones 50" platform

Series 1 - 180,215,215
2 - 215,215,240
3 - 215,240,285
4 - 285,320
5 - 285,320

Bench press

135 x 10
185 x 5
225 x 3
275 x 3
315 x 2
315 x 2

Pec dec

120 x 10
170 x 6
250 x 10

Standing Alt deumbell curls

30 x 10
40 x 6
60 x 10

Tri pressdowns

80 x 10
100 x 6
140 x 8

Great way to end off the year. Had Matt,Dan,Danny,Tyler,Seth and Shayna so it made for a big training day.

[Mike Westerling]

I look forward to coming out and training with you guys a lot in the following year! Hope you guys have a happy and safe new year!
-Mike

[nathan fitzgerald]

I look forward to coming out and training with you guys a lot in the following year! Hope you guys have a happy and safe new year!
-Mike

We wish you and your family an awesome and injury free 2006!!!

[nathan fitzgerald]

1/2/06


Trap bar deadlifts

145 x 10
235 x 8
325 x 5
415 x 3
505 x 1
595 x 1
615 x 1

Seated rows

200 x 10
250 x 6
330 x 9

Wide grip pulldowns (Front)

90 x 10
120 x 6
170 x 9

Wide grip pulldowns (back)

90 x 10
120 x 6
170 x 8

Leg presses

360 x 10
450 x 10
540 x 10
630 x 10
720 x 10

Weighted Crunches

80 x 10
100 x 10
120 x 10

Back still a little sore from the other day so tried to not go so heavy on everything.

[nathan fitzgerald]

1/4/06

12" Log Clean and press

100 x 10
150 x 8
200 x 5
220 x 1
240 x 1
260 x 1
270 x 1

Plate loaded Thomas Inch dumbell clean and press (one arm,no assistance)
-one rep each hand-
75 x 1
85 x 1
95 x 1
105 x 1
115 x 1

Viking press

130 x 8
180 x 5
230 x 3
280 x 5

Bent laterals

30 x 10
30 x 10

3" dumbell

55 x 1
75 x 1
85 x 1
105 x 1
115 x 1

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1
50 x almost

Decided to give the thomas inch dumbell clean and press a try. If I am able to do the CT show on April 1st then I need to start training it. They went alright. I might have gotten 125 ,so I think that I could get to around 150 with some good practice. No assistance from the other hand so it is hard on the grip and shoulders.

[nathan fitzgerald]

1/6/06

Keg loads to 50" platform

125 x 6
175 x 6
245 x 6

Bench press

135 x 10
185 x 5
225 x 3
275 x 2
315 x 3
315 x 3

Barbell preacher curls

85 x 10
95 x 6
115 x 9

Tricep pressdowns

90 x 10
110 x 6
140 x 9

Dips

BW x 10
BW x 10

[nathan fitzgerald]

Figured that I would post a little about me and my diet if anyone gives a hoot.

Age: 34
Height: 6' 3"
Weight: 285-290
Married almost 11 years with one son who is 8.

Owner of www.paxtonpowergym.com

I train 3 times a week usually on Monday,Wed,and Fri.Usually around 1 1/2-2 hours depending on what day and how many people I am training with.

My diet has been around 5000-5500 calories (More on training days) daily spread out over 5-6 meals for a while now.

I take a multivitamin with food every morning along with folic acid and an omega-3 complex.

I usually consume 3 protein shakes daily with skim milk.The brand lately is EAS or Met-RX. I usually drink a half gallon of milk daily.

When I train I drink a mix of 4-5 scoops of Ultra Fuel,1 bottle of Met-RX Amped (Not the mix because I stay away from Creatine).I drink this throughout the workout.

I try to do static stretching on non training days and dynamic on training days.

Since I started training strongman my philosophy on training has changed dramatically. I try to incorporate events into every workout and do not always go to failure on isolation exercises. I believe that training events is the only way to get better at them so I try to hit most events every month (Winter is hard for some though).

[Mike Westerling]

Are you training on Fridays now instead of Sat? If so let me know. I was planning on making a trip out soon. I can do Fri afternoons but I need to know in advance. I'm training events tommorow for the first time in a few weeks. My backs been feeling good so hopefully I'll be okay.
Thanks,
-Mike

[nathan fitzgerald]

Are you training on Fridays now instead of Sat? If so let me know. I was planning on making a trip out soon. I can do Fri afternoons but I need to know in advance. I'm training events tommorow for the first time in a few weeks. My backs been feeling good so hopefully I'll be okay.
Thanks,
-Mike

Fridays are better for me right now. Are you coming out next Friday?

[Mike Westerling]

Fridays are better for me right now. Are you coming out next Friday?

If I'm all healed up I will most likely come out. I just don't want to make the trip and find out I'm going to have a half ass workout because I'm not 100%. I'll let you know early this week.
-Mike

[Matt Burns]

Mike, heal up good man. I'll head up and we can kill some stones. Nate let me know about that platform and I can bring my mold up.

[nathan fitzgerald]

Mike, heal up good man. I'll head up and we can kill some stones. Nate let me know about that platform and I can bring my mold up.

I will PM you Monday.

[nathan fitzgerald]

1/9/06

Car deadlift

180 x 10
270 x 8
360 x 5
450 x 3
540 x 2
630 x 1
720 x 1
810 x 1
860 x 1 PR!!

Farmer's Walk

110 x 50 ft 1 turn
160 x 50 ft 1 turn
200 x 50 ft 1 turn
250 x 25 ft
300 x 25 ft
350 x 15 ft PR!!!

Hyperextensions

BW x 10
BW x 10
BW x 10

Behind the neck pulldowns

100 x 10
130 x 6
175 x 12

Weighted crunches

80 x 10
100 x 10
120 x 10

Neck harness

45 x 10
45 x 10
45 x 10

Great day for PR's. My back was already smoked when I did the 350 farmers so next time I expect to go alot farther.

See videos from today and other training days at the link below.

[Matt Burns]

Nice farmers Nate! Save something for friday.

[Nicolette L.]

Nathan-
Looking like some great workouts. Amazing at your progress and recovery. Great Job. Keep it up. :KD:

[nathan fitzgerald]

Nice farmers Nate! Save something for friday.

I will be ready!

[nathan fitzgerald]

Nathan-
Looking like some great workouts. Amazing at your progress and recovery. Great Job. Keep it up. :KD:

Thank you. I will be having surgery on the 30th so I am driven .

[Nicolette L.]

I see you had two operations in 2005, Is it the same thing? Are you having more problems with your calf?

[nathan fitzgerald]

I see you had two operations in 2005, Is it the same thing? Are you having more problems with your calf?

I had an operation for a torn medial meniscus in my right knee and evidently is wasnt done right so I get to go through it all again. Last time I ended up with a blood clot in my right calf and on warfarin for 9 months. Hopefully it will be different this time with my new surgeon.

[Mike Westerling]

I had an operation for a torn medial meniscus in my right knee and evidently is wasnt done right so I get to go through it all again. Last time I ended up with a blood clot in my right calf and on warfarin for 9 months. Hopefully it will be different this time with my new surgeon.

Is it Dr Herman(sp)? I seem to remember you asking me if that was who did my achilles.
-Mike

[nathan fitzgerald]

Is it Dr Herman(sp)? I seem to remember you asking me if that was who did my achilles.
-Mike

Yes it was.

[Mike Westerling]

Yes it was.

..or the one you are going to have this time?
-Mike

[nathan fitzgerald]

..or the one you are going to have this time?
-Mike

I have a different surgeon this time.

[nathan fitzgerald]

1/11/06

8" log clean and press

100 x 10
140 x 8
180 x 5
200 x 3
220 x 1
240 x 1
260 x 1

Viking press

120 x 8
170 x 5
220 x 3
240 x 1
260 x 1
280 x 1
300 x 1
330 x 1

Rolling thunder

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
195 x 1
205 x 1

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1

Did not go too heavy today. Wanted to save some for Friday.

[nathan fitzgerald]

1/13/06

Had Mike Westerling,Steve,Matt and Dan out today.

Conan's Wheel

170 x 100 ft
260 x 100
350 x 50
440 x 50
530 x 50

Stones to 50" platform

Series 1 - 215,215,240
2 - 215,240,285
3 - 240,285,320
4 - 285,320
5 - 285,320

Car deadlift on viking/conans
Just did these but had to deo them again because of Mike. :T:

520 x 5
610 x 3
700 x 1
790 x 1
880 x 5

Bench press

135 x 10
185 x 5
225 x 3
275 x 2
315 x 4
315 x 2

Pec Dec

140 x 10
190 x 6
260 x 9

Tri pressdowns

90 x 10
120 x 6
140 x 9

Great day. I am very tired since I did some of these events a few days ago. I know that I could have gotton 8-9 on the deadlift if it had been a week in between. Once Mike got into it he was on fire. The layoff must have worked.Now we have to get him to do the 320 in a series.

Got a mold from Matt today for a 335 stone so I will make that hopefully on Sunday. Then I will add a25 plate to it to make a 360.335 will be easy since I have done it before but it may take a couple sessions to get the 360.

[Mike Westerling]

Great workout today! When do you go in for surgery? I would definitely like to try and make it out for the last workout before surgery.
-Mike


1/13/06

Had Mike Westerling,Steve,Matt and Dan out today.

Conan's Wheel

170 x 100 ft
260 x 100
350 x 50
440 x 50
530 x 50

Stones to 50" platform

Series 1 - 215,215,240
2 - 215,240,285
3 - 240,285,320
4 - 285,320
5 - 285,320

Car deadlift on viking/conans
Just did these but had to deo them again because of Mike. :T:

520 x 5
610 x 3
700 x 1
790 x 1
880 x 5

Bench press

135 x 10
185 x 5
225 x 3
275 x 2
315 x 4
315 x 2

Pec Dec

140 x 10
190 x 6
260 x 9

Tri pressdowns

90 x 10
120 x 6
140 x 9

Great day. I am very tired since I did some of these events a few days ago. I know that I could have gotton 8-9 on the deadlift if it had been a week in between. Once Mike got into it he was on fire. The layoff must have worked.Now we have to get him to do the 320 in a series.

Got a mold from Matt today for a 335 stone so I will make that hopefully on Sunday. Then I will add a25 plate to it to make a 360.335 will be easy since I have done it before but it may take a couple sessions to get the 360.

[nathan fitzgerald]

Having you guys out. I will have surgery on the 30th so we will have to plan a training day.

You guys are always to come out even when while I am rehabbing. I will sit and cheer you guys on.

[Jay Hagadorn]

Nathan-

Your workouts look good. I'll be praying that the Doc gets the surgery right this time...

[nathan fitzgerald]

Nathan-

Your workouts look good. I'll be praying that the Doc gets the surgery right this time...

Thanks Jay,I appreciate that.

[nathan fitzgerald]

1/16/06

15" axle deadlift

125 x 10
215 x 8
305 x 5
395 x 3
485 x 1
585 x 3 (Video on our training video page)

Sled pull with anchor chain style handle

310 x 50 ft
400 x 50 ft
580 x 50 ft
670 x 50 ft
900 x 25 ft PR!! while wearing wrong shoes (Video on our training video page)

Tire

800-850 x 5 (video on our training video page)
same x 3

Reverse grip pulldowns

130 x 10
160 x 6
200 x 9

Wide grip pulldowns

110 x 10
140 x 6
170 x 8

Weighted crunches

80 x 10
100 x 10
120 x 12

Great day today. Videos of some of my lifts are at the link below.

[nathan fitzgerald]

1/18/06

12" Log Clean and Press

100 x 10
150 x 8
175 x 5
200 x 3
220 x 1
240 x 1
270 x 1 (Video on our page) Knee was giving trouble so form was terrible)
290 Clean. Easy clean but knee wouldnt allow the press

Axle presses off of rack

120 x 8
170 x 5
210 x 5
230 x 1
250 x 1
270 x 1 (Video on our page) (Almost no leg drive)

3" Dumbbell

55x 1
75 x 1
105 x 1
115 x 1 (Video on our page)
125 x 1 (Video on our page)

Pinch Block

35 x 1
45 x 1
60 x 1
70 x 1 (Video on our page)
75 x 1 (Video on our page)

Not a good day for pressing. My knee was giving bigtime so it was almost all shoulders done in terrible form. Usually I would have scratched it but I only have a few more training sessions until the surgery.

Grip was taxed from the axle presses but still managed some decent numbers on the 3" and block.

[nathan fitzgerald]

1/20/06

Stones to 50" platform

Warmup 100 x 6

Series 1 - 180,215,215
Series 2 - 215,215,240
Series 3 - 215,240,285 (Video on our video page)
Series 4 - 240,285,320 (Video on our video page)
Series 5 - 320 x 3 in one motion (Video on our video page)

Bench press

135 x 10
185 x 5
225 x 3
275 x 2
315 x 4
315 x 3

Dumbbell preacher curls

30 x 10
50 x 6
70 x 9

Tri pressdowns

100 x 10
120 x 6
140 x 9

Dips
BW x 10
BW x 10

Great day for stones! Cant wait to use my new 335 next weekend.Will probably make a 360 next week as well.

[Mike Westerling]

I just watched the 320x3 great power!
-Mike

[nathan fitzgerald]

I just watched the 320x3 great power!
-Mike

My low back feels like Jello now but it was worth it. :o

[nathan fitzgerald]

1/23/06

Farmer's Walk

110 x 50 ft w/1 turn
160 x 50 ft w/1 turn
200 x 50 ft w/1 turn
250 x 50 ft w/1 turn
300 x 25 ft
350 x 20 ft PR!! (Video on our video page)

Barbell Shrugs

135 x 10
225 x 6
315 x 5
405 x 9

Wide grip pulldowns (front)

100 x 10
130 x 6
170 x 9

Wide grip pulldowns (back)

100 x 10
130 x 6
170 x 14

Hyperextensions

BW x 10
BW x 10

Weighted crunches

80 x 10
100 x 10
120 x 14



Very pleased with my farmer's walk today. Very close to 25 feet.

[nathan fitzgerald]

1/25/06

Clean and press (with new honky bumpers. Thanks Josh!)

145 x 8
195 x 5
220 x 3
240 x 1
270 x 3 (Video on our video page)
300 x 1 (Video on our video page)


Viking press (All numbers count the apparatus as 60lbs empty)

120 x 8
170 x 5
220 x 3
270 x 1
320 x 1
340 x 1
360 x 1 PR!!! (Video on our video page)

Reverse flyes

100 x 10
150 x 8
200 x 5
240 x 15

Rolling Thunder

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
195 x 1

Hub Handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1 (Video on our video page)

Neck Harness

45 x 10
55 x 10
70 x 10


Great day for overhead pressing! Thanks to Joshua Davis I made some honky bumbers and gave them a try for the first time. Very nice! Knee was giving so it was hard to put my head through. They were not pretty but I got the job done.

[nathan fitzgerald]

1/27/06


Bench press

135 x 10
185 x 5
225 x 3
275 x 1
315 x 5
315 x 5


Pec Dec

140 x 10
190 x 6
260 x 10

Dumbbell Preacher Curls

30 x 10
50 x 6
70 x 12

Tri Pressdowns

90 x 10
120 x 6
140 x 12

[nathan fitzgerald]

1/29/06


Axle Deadlift from floor (no straps)

135 x 10
225 x 8
315 x 5
405 x 2
495 x 1
585 x 1
615 x 1 (Video on our video page)
635 x 0 (Almost got it!!)

Stones to 50" platform

Series 1 - 215,215,240
Series 2 - 215,240,285
Series 3 - 240,285,320
Series 4 - 320 x 3 (One motion)

Tire

700-750 x 10 in 1 minute (Video on our video page)

Wide grip pulldowns -front

110 x 10
140 x 6
170 x 8

Wide grip pulldowns - Back

110 x 8
140 x 6
180 x 9

Hyperextensions

BW x 10
BW x 10

Weighted crunches

90x 10
110 x 10
120 x 15


Great training day. CAme very close to getting 635 on the axle. 615 felt great.I could have done at least 5 more on the tire today but wanted to see what I could do in a minute. Very tired but I will be taking a week off so I will have time to recover. Surgery is tommorrow and cant wait to get this knee fixed so I can really put some numbers up.

[Mike Westerling]

Way to go into your forced layoff from events on a high note! Good luck on the surgery! I'll say a prayer for you. I look forward to some huge PR's in the seated press posted in this journal over the next few weeks!
-Mike


1/29/06


Axle Deadlift from floor (no straps)

135 x 10
225 x 8
315 x 5
405 x 2
495 x 1
585 x 1
615 x 1 (Video on our video page)
635 x 0 (Almost got it!!)

Stones to 50" platform

Series 1 - 215,215,240
Series 2 - 215,240,285
Series 3 - 240,285,320
Series 4 - 320 x 3 (One motion)

Tire

700-750 x 10 in 1 minute (Video on our video page)

Wide grip pulldowns -front

110 x 10
140 x 6
170 x 8

Wide grip pulldowns - Back

110 x 8
140 x 6
180 x 9

Hyperextensions

BW x 10
BW x 10

Weighted crunches

90x 10
110 x 10
120 x 15


Great training day. CAme very close to getting 635 on the axle. 615 felt great.I could have done at least 5 more on the tire today but wanted to see what I could do in a minute. Very tired but I will be taking a week off so I will have time to recover. Surgery is tommorrow and cant wait to get this knee fixed so I can really put some numbers up.

[nathan fitzgerald]

Way to go into your forced layoff from events on a high note! Good luck on the surgery! I'll say a prayer for you. I look forward to some huge PR's in the seated press posted in this journal over the next few weeks!
-Mike

If everything goes as planned I should be able to do events in a few weeks. I plan on doing the Vermont show so I will rehab the strongman way "Lots of heavy lifting" as Jesse would say.

BTW, you thought that my Inch bar was knurled? You crazy guy.

[Mike Westerling]

If everything goes as planned I should be able to do events in a few weeks. I plan on doing the Vermont show so I will rehab the strongman way "Lots of heavy lifting" as Jesse would say.

BTW, you thought that my Inch bar was knurled? You crazy guy.

..I remembered it as being knurled. I'm glad it wasn't though, that means I'll do much better when it is.
-Mike

[nathan fitzgerald]

..I remembered it as being knurled. I'm glad it wasn't though, that means I'll do much better when it is.
-Mike
You are on track to do great at the STA.

[nathan fitzgerald]

1/30/06

Had surgery this morning. Everything went great! He cut out the torn meniscus and cleaned up some arthritus. He said that I should have no trouble in the future.

I feel like I could walk on it if I had too. Doctor says to use crutches for two days and then I am good to go.

Will train starting next Monday and should be able to start training events in a couple of weeks.

Everyone was amazed at how well I was after the surgery. But hey,that is the Strongman way. :)

[Matt Burns]

Nate, glad to hear surgery went well. I look forward to training again soon,I'll give you a call maybe head up and get pallet friday.

[Mike Westerling]

Glad to hear the surgery was a success!
-Mike

[nathan fitzgerald]

I look forward to training very soon with both of you.

[Nicolette L.]

I am so happy with the success of your surgery. I am sure that has a lot to do with your "strongman" attitude as well. Keep us posted on your recovery. It sounds like it is looking very good.

[nathan fitzgerald]

I am so happy with the success of your surgery. I am sure that has a lot to do with your "strongman" attitude as well. Keep us posted on your recovery. It sounds like it is looking very good.

Thank you Nicolette.

If it hadnt been for my training I dont know if or how I would have made it through the past year. With my physical strength increases have come the mental strength as well.

It has helped me alot seeing and reading everyones triumphs especially yours.

Motivation goes a long way.

[Mike Westerling]

How are you? How's the knee coming along?
-Mike

[nathan fitzgerald]

How are you? How's the knee coming along?
-Mike

I am doing great,thank you. I am walking without the crutches and will be having the stitches out on Tuesday,so after that I should be able to start doing more.

Anytime that you and anyone else wants wants to come out you are more than welcome.

[Matt Burns]

Nate, glad everythings going good w/ the knee, i'll give you a call this week bec. I def. need to get some platforms. Is friday still a good day for you?

[nathan fitzgerald]

Nate, glad everythings going good w/ the knee, i'll give you a call this week bec. I def. need to get some platforms. Is friday still a good day for you?

Thanks Matt.

I will be training Monday,Wed,and Friday.

[nathan fitzgerald]

2/6/06
7 days post-op


Wide grip pulldowns (front)

100 x 10
120 x 10
140 x 10
170 x 10

Wide grip pulldowns (Back)

100 x 10
120 x 10
140 x 10
170 x 10

Close grip reverse grip pulldowns

100 x 10
120 x 10
140 x 10
180 x 10

Seated dumbbell shrugs

60 x 10
80 x 10
100 x 15

Weighted crunches

70 x 15
80 x 15
90 x 15


Great training day.
Cant wait til wed.

[nathan fitzgerald]

2/8/06
9 days post-op

Seated front presses off of rack. Could not use legs to even stabalize myself on the bench.

45 x 10
95 x 8
135 x 6
185 x 5
225 x 2 Almost had 3 but I kept hitting the bar on the safety bars.(Video on our video page)

Setaed 8" log presses off of rack.Could not use legs to even stabalize myself on the bench.

70 x 10
120 x 5
170 x 3
200 x 1
220 x 1 (video on our video page)

Seated dumbbell laterals

25 x 10
35 x 10
45 x 10

Seated bent dumbbell laterals

25 x 10
35 x 10
45 x 10

Hub handle. Had to use mainly one leg on the following so that I didnt put too much pressure on my other knee.I pushed a little with my toes to just stabalize myself a little.

20 x 1
30 x 1
35 x 1
40 x 1 (video on our video page)

Pinch block

35 x 1
45 x 1
60 x 1
70 x 1
75 x 1 (video on our video page)

Great training day. Was extremely hard to not use my legs to at least stabalize myself let alone push at all.I think that my overhead pressing will do well because of this.

[Mike Westerling]

Your OHP will be awesome once you can get some legs back into it. Glad to see your training's going well!
-Mike

[nathan fitzgerald]

2/10/06

Bench press

45 x 10
135 x 8
185 x 5
225 x 3
275 x 1
315 x 3 (Very shaky without use of legs)

Pec Dec (Very strict)

90 x 10
180 x 6
270 x 10 (Video on our video page)

Dumbbell preacher curls

45 x 10
65 x 6
81 x 9 (Video on our video page)

lying skull crushers (Very strict to touching forehead)

90 x 10
110 x 6
130 x 10 (Video on our video page)

Weighted crunches

70 x 15
80 x 15
100 x 10

Great training day. Decided to video my progress using bars and machines since I cant do events for another 2 weeks.I am using very strict form with no cheating to get the most out of every exercise right now.

Had my first session of PT before I trained and it went very well. He says that all that all that I need to work on is ROM and will be good to go in two weeks to start hitting lower body.

Still have a bit of swelling on my knee but I cant take anything for it and they cant remove it because I am on Warfarin for a couple of months to make sure that I dont get another blood clot.

[nathan fitzgerald]

2/13/06

Leg extensions - one leg, left only

25 x 15
50 x 15
75 x 15

Leg curls - one leg , left only

25 x 15
50 x 15
75 x 15


Wide grip pulldowns (Front)

100 x 10
130 x 6
170 x 10

Wide grip pulldowns (Back)

100 x 10
140 x 6
180 x 10

Close grip reverse grip pulldowns

100 x 10
140 x 6
180 x 10

Seated dumbbell shrugs

80 x 10
100 x 6
130 x 15

Weigthed crunches

80 x 15
90 x 15
100 x 15

Added some leg work in today. Left only. Also upped the intensity so that next week I will start going all out again.

[nathan fitzgerald]

2/15/06


Seated front barbell presses off of rack

45 x 10
95 x 8
135 x 5
185 x 3
225 x 1

8" log presses off of rack

70 x 10
120 x 8
170 x 5
200 x 1
220 x 1

Dumbbell laterals

30 x 10
35 x 10
40 x 10

Seated dumbbell lateral holds

50 x 12 seconds
40 x 22 seconds (video on our video page)

Wrist roller

10 x 1
20 x 1
25 x 1
30 x 1 (only went up. Very Fried!!) (Video on our video page)

Very tired today. Tried hard to get into a groove but it didnt work very well.Knee very swollen today from PT an hour earlier.Bad day. Will have to make it up on Friday.

[Mike Westerling]

Sorry to hear it was a bad day.
-Mike

[nathan fitzgerald]

2/17/06


Bench press

135 x 10
185 x 5
225 x 20

Pec Dec

90 x 10
180 x 6
300 x 6 (Video on our video page)

Dumbbell preacher curls

50 x 10
70 x 6
90 x 6 (Video on our video page)

Dips
BW x 10
BW x 10
BW x 10

Weighted crunches

70 x 15
80 x 15
90 x 20

Not bad today. Knee is doing pretty good and I might start doing some light leg work next week. My son wanted us to video him doing some lifts so we added some videos of him doing some lifts and events.

[nathan fitzgerald]

2/20/06

Leg extensions-0ne leg left only

35 x 10
60 x 10
85 x 15

Leg Curls-one leg,left only

35 x 10
60 x 10
85 x 15


Wide grip pulldowns (Front)

100 x 10
140 x 8
180 x 10

Wide grip pulldowns (Back)

100 x 10
140 x 8
180 x 10

Close grip reverse grip pulldowns

100 x 10
140 x 6
180 x 10

Seated Dumbbell shrugs

80 x 10
100 x 8
150 x 15

Weighted Crunches

70 x 15
80 x 15
100 x 15

[nathan fitzgerald]

2/22/06

Seated axle presses off of rack

80 x 10
120 x 8
170 x 5
190 x 3
210 x 1
230 x 1
240 x 1 (Video on our video page)
250 x 0 (Almost)

Smith machine behind the neck presses

135 x 8
155 x 5
185 x 3
205 x 1
215 x 1
225 x 1

Reverse flyes on pec dec

90 x 10
160 x 8
240 x 12

Rolling thunder - Each hand

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
195 x 1

Pinch block - Each hand

35 x 1
45 x 1
60 x 1
70 x 1
75 x 1
80 x 0 (Almost)

[nathan fitzgerald]

2/24/06

Bench presses

135 x 10
185 x 5
225 x 3
275 x 1
315 x 3
315 x 3

Incline presses

135 x 8
185 x 5
225 x 3
275 x 3
275 x 3

Dumbbell preacher curls

50 x 10
70 x 6
90 x 7

Skull crushers

100 x 10
120 x 6
150 x 6 (Video on our video page)

Weighted Crunches

70 x 15
80 x 15
100 x 19

Great training day. Will start doing some events on Monday. Light of course.Shayna is killing the events for the STA 2. I have posted some videos on our video page.

[nathan fitzgerald]

2/27/06


Rack pulls 15"

45 x 10
95 x 8
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6 (Started to feel pressure on knee)

Sled

150 x 50 feet (Felt knee on these so stopped)

Wide grip pulldowns (Front)

110 x 10
140 x 8
180 x 10

Wide grip pulldowns (Back)

110 x 10
140 x 8
190 x 10

Seated Rows

130 x 10
160 x 10
190 x 10


Seated dumbbell shrugs

80 x 10
120 x 8
150 x 18

Leg extensions - one leg,left only

35 x 15
60 x 15
85 x 10

Leg Curls - One leg,left only

35 x 15
60 x 15


Weighted crunches

70 x 15
80 x 15
90 x 20

Good training day. Knee held up pretty good so I went as far as I could without doing too much.

[Mike Westerling]

Hey Nate,
What time are you training this Friday? We were thinking of coming out.
-Mike

[nathan fitzgerald]

Hey Nate,
What time are you training this Friday? We were thinking of coming out.
-Mike

Shayna and I usually train around 3:30 but if you need to come out earlier then I could train earlier.

[Mike Westerling]

We'll see you then.
Thanks,
-Mike

[nathan fitzgerald]

3/1/06


Pec Dec

90 x 10
180 x 8
230 x 6
300 x 7


Tri pressdowns

100 x 10
120 x 6
140 x 6

Dips

BW x 10
BW x 10

Weighted crunches

70 x 15
80 x 15
100 x 20

Neck harness

35 x 10
55 x 10
70 x 10

[nathan fitzgerald]

3/3/06

OHP off of rack
45 x 10
95 x 10
135 x 8
185 x 5
225 x 3
225 x 5

8" Log presses off of rack

70 x 10
120 x 8
170 x 5
190 x 3
210 x 3
230 x 1

Reverse flyes on pec dec

90 x 10
180 x 8
250 x 10

3" dumbbell
55 x 1
75 x 1
105 x 1
115 x 1
120 x 1

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
43 x 1

Great day today. Did some overhead pressing off of the rack to see how my knee held up and it wasnt too bad. A bit swollen and achy now but I will live. Mike Westerling, Craig and Steve trained with Shayna and I and we had a blast.

[nathan fitzgerald]

Pics from Today - 3/3/06

[craig viera]

hey thanks for letting us train had a great time and you wife is going to do awesome a sta2 and remember i'll buy two 2xl t shirts when you get them

[nathan fitzgerald]

hey thanks for letting us train had a great time and you wife is going to do awesome a sta2 and remember i'll buy two 2xl t shirts when you get them

It was great having you guys out and we look forward to doing it again real soon.

[nathan fitzgerald]

3/6/06


18" Axle deadlift

120 x 10
170 x 8
220 x 6
310 x 6
360 x 6


T-bar Rows

100 x 10
145 x 8
190 x 8
235 x 10

Sled with anchor chain style handle

150 x 50 ft
200 x 50 ft
240 x 50 ft

Wide grip pulldowns

100 x 10
140 x 8
190 x 10

Reverse grip pulldowns

100 x 10
140 x 8
190 x 15

Leg press

50 x 10
100 x 10
150 x 10

leg extensions

Left leg

35 x 15
60 x 15
85 x 15

Right leg
5 x 10
10 x 10


Leg curls

Left leg

25 x 15
50 x 15
60 x 15

Weighted crunches

70 x 15
80 x 15
110 x 10

Good training day. Upped the weight on the rack pull and sled and my knee felt alright with it. Went very light on the leg press and extension because my knee felt worked already and I didnt want to overdo it.

Messed around with my new T-bar Row machine and I love it. Will do much more next week on it.

[nathan fitzgerald]

3/8/06

AWESOME TRAINING DAY!!!!!!


Viking Press

90 x 10
140 x 8
180 x 6
230 x 5
280 x 3
300 x 3
340 x 3 (Video to come)


Thomas Inch Clean and Press - Each hand (Very hard on the knee so kept it light)

75 x 8
85 x 6
95 x 6
105 x 5
115 x 3

10" Log off of rack

75 x 10
125 x 8
175 x 5
195 x 3
215 x 1
235 x 1
255 x 1 (Video to come)

Grip work

Thomas Inch Bar - Each hand

75 x 1
125 x 1
145 x 1
155 x 1
160 x 1 (Video to come)

Pinch Block - Each hand

35 x 1
60 x 1
70 x 1
75 x 1
77.5 x 1 PR!!!!! (Forgot to Video :(

Knee felt great today. Could not use it for any pressing but I still got some good numbers for me regardless.Even got a PR on the pinch block. WIll post the videos tonight.

[craig viera]

love reading your training log good job take it easy on that knee bro!!!!

[nathan fitzgerald]

Here is a compilation training video from yesterday. This is only 5 weeks post op.

New Training Video (http://s150539655.onlinehome.us/natevideo1.wmv)

[nathan fitzgerald]

3/10/06


Bench press

135 x 10
185 x 6
225 x 3
275 x 2
315 x 3
315 x 3

Dumbbell flyes

50 x 10
70 x 8
90 x 10


Dumbbell preacher curls

50 x 10
70 x 8
90 x 8

10" log hammer curls

75 x 10
95 x 8
115 x 10

Tri pressdowns

100 x 10
120 x 8
140 x 9

Dips

BW x 10
BW x 10

Weighted crunches

80 x 15
90 x 15
110 x 10

Great training day. Cant wait to hit some events on Monday.

[nathan fitzgerald]

3/13/06

18" Axle deadlifts

120 x 10
210 x 8
300 x 6
390 x 6

T-Bar Rows

100 x 10
145 x 8
190 x 5
245 x 10

Sled with anchor chain style handle

150 x 50 feet
240 x 50 feet
260 x 50 feet
350 x 50 feet

Wide grip pulldowns (back)

130 x 10
160 x 8
200 x 10

Farmers walk holds (Just to get used to holding them since I cant walk with them yet)

110 x 30 seconds
180 x 30 seconds
200 x 30 seconds
250 x 39 seconds

Wide grip Pulldowns (Front)

130 x 10
160 x 6
190 x 8

leg extensions - one leg

Right
5 x 10
10 x 10

Left

35 x 15
60 x 15
85 x 10

Leg press - one leg

Right

50 x 10
100 x 10

Left

90 x 10
180 x 10
270 x 10

Adductions - one leg

Right

10 x 10
20 x 10

Left

20 x 10
30 x 10


Knee is coming along. Trying to use implements in any way that I can.

[Steve Ryan]

Glad to hear the knee is comming along, good workouts brotha.
-Steve

[Mike Westerling]

Glad to see you are rehabbing nicely.
-Mike

[nathan fitzgerald]

Thanks guys!

[nathan fitzgerald]

3/15/06

10" log clean and press from low rack (Starting off high and will work my way down again)

110 x 10
145 x 6
180 x 5
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1

Thomas Inch bar dumbbell clean and press

75 x 10
85 x 6
95 x 3
105 x 1
115 x 1
125 x 1

Viking press

140 x 8
190 x 6
230 x 5
280 x 3
300 x 1
320 x 1
340 x 1
350 x 1

Grip

Rolling Thunder

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
195 x 1

Hub handle

20 x 1
30 x 1
40 x 1
45 x 1
47.5 x 1 (PR!!)

Great training day again. Did the 10" log off of our rack set a little higher than waist high which made it very hard to clean. I will work my way down the rack until I can do it again from the floor.
Did great on the hub handle also. 50 will fall next!

[Steve Ryan]

Workouts look good! Strong log, those are really strong cleans with the inch! If you havnt already i bet you could press the official inch for one or two overhead too!

[nathan fitzgerald]

Thanks Steve. Looking forward to seeing you guys in a couple of weeks.



3/17/06


Bench press

135 x 10
185 x 5
225 x 3
275 x 1
315 x 5
315 x 3

Pec Dec

90 x 10
160 x 8
230 x 5
300 x 10

Barbell Curls

95 x 10
115 x 6
135 x 10

10" Log hammer curls

95 x 10
115 x 6
125 x 10

Tri pressdowns

100 x 10
120 x 6
140 x 10

Neck harness

45 x 10
80 x 10

Was feeling off today so I kept it moderate. Will go all out on Monday.

[nathan fitzgerald]

3/20/06


Car Deadlift (on viking press machine)

120 x 10
210 x 8
300 x 6
390 x 6
480 x 6

T-Bar Row

100 x 10
145 x 8
190 x 6
260 x 10

Farmer's Walk

110 x 50 feet
160 x 50 feet (Started to feel knee so left it here)

Sled pull with anchor chain style handle

240 x 50 feet
330 x 50 feet
420 x 50 feet
510 x 25 feet (Started fo feel knee again so left it here)


Wide grip pulldowns

130 x 10
160 x 8
200 x 9

Seated dumbbell shrugs

80 x 10
120 x 8
170 x 9

Seated crunches

80 x 15
90 x 15
110 x 12

Great training day! Knee is taking alot more and should be full force within 2 weeks!

Will start training for the Vermont contest on May 20th next week.

[Mike Westerling]

...how bout going to the parking lot and doing drags with your car or truck like we did when you came out? I bet that would be a lot less torque on the knee and you could go 200ft and pump the crap out of your quads. I did that this past weekend and my knees feel the best they have in a long time. It's my new knee rehab as a matter of fact!
-Mike

[nathan fitzgerald]

...how bout going to the parking lot and doing drags with your car or truck like we did when you came out? I bet that would be a lot less torque on the knee and you could go 200ft and pump the crap out of your quads. I did that this past weekend and my knees feel the best they have in a long time. It's my new knee rehab as a matter of fact!
-Mike

I can control the weight and speed more with a sled. My knee can only take so much right now. I plan on pulling the sled with a harness a few times before doing any truck pulling.

My knee responds better to slow movements right now. Thanks for the suggestion though.

[nathan fitzgerald]

3/22/06


10" Log clean and press (From the floor,finally)

75 x 10
110 x 8
135 x 6
165 x 5
185 x 3
205 x 1
225 x 1

Thomas Inch bar Clean and Press

75 x 8
85 x 5
95 x 3
105 x 1
115 x 1
125 x 1

Viking Press

180 x 8
230 x 5
270 x 3
290 x 1
310 x 1
330 x 1
350 x 1

Grip

3" Dumbbell

55 x 1
75 x 1
105 x 1
115 x 1
125 x 1

Pinch Block and Hub handle (One in each hand)

Pinch Block - 35 x 1
Hub Handle - 20 x 1

Pinch - 45 x 1
Hub - 30 x 1

Pinch - 55 x 1
Hub - 35 x 1

Pinch - 65 x 1
Hub - 40 x 1

Making progress! Knee is doing very well. Very surprised that it held up cleaning 225 from the floor. Decided to add a little crazy grip stuff. Doing both the pinch block and hub handle at the same time.

[nathan fitzgerald]

3/24/06

Bench presses

135 x 8
185 x 5
225 x 3
275 x 2
315 x 5
315 x 3


Incline bench presses

135 x 8
185 x 5
225 x 15

Barbell Curls

95 x 10
115 x 6
130 x 10

Tri bar

70 x 10
90 x 6
110 x 10

Dips

BW x 15

Neck harness

55 x 10
65 x 10
75 x 10

[nathan fitzgerald]

3/27/06

Leg extensions (One leg)

Left

35 x 10
60 x 10
85 x 15

Right

10 x 10
20 x 10
25 x 10
30 x 10 (Making progress!)

Atlas Stones

155 x 5
180 x 3
215 x 1 (These felt good will increase next week)

T-Bar Row

145 x 10
190 x 6
235 x 5
280 x 8

Farmer's Walk

110 x 50 ft
160 x 50 ft
200 x 50 ft (Felt good will increase next week)

Axle Deadlift from floor

130 x 10
220 x 6
310 x 5
400 x 3 (Felt good will increase next week)

Great training day! Knee felt great going from the floor on these events. Will increase everything next week.

[Nicolette L.]

I am glad it is feeling better. It seems as if you are on a solid road to recovery. Keep us posted.

[nathan fitzgerald]

3/30/06


Axle clean and press

130 x 10
180 x 5
220 x 5

Viking press

120 x 10
160 x 8
210 x 6
260 x 3
280 x 1
310 x 1
330 x 1
360 x 1

Bench press

135 x 10
185 x 5
225 x 3
275 x 1
315 x 3
315 x 3

10" Log hammer curls

85 x 10
105 x 6
115 x 5
135 x 8

Tri pressdowns

100 x 10
120 x 6
140 x 9

Dips
BW x 15
BW x 15

Sled pull

240 x 100 ft
330 x 50 ft
420 x 50 ft
560 x 50 ft

[nathan fitzgerald]

4/3/06

Deadlift from floor

135 x 10
225 x 8
315 x 5
405 x 4 (Knee felt great,will increase next week)

Farmer's Walk

110 x 50 ft w/1 turn
160 x 50 ft w 1 turn
230 x 50 ft

T-Bar Row

100 x 10
145 x 8
190 x 5
280 x 7

Pulldowns

130 x 10
170 x 6
200 x 6

Tire

500 x 5
500 x 5

Leg press (One leg)

Left
90 x 10
180 x 10
180 x 20

Right
90 x 10
180 x 10
180 x 10

All in all another great day. Knee is starting to feel close to normal again.

[Mike Westerling]

Great hanging with you guys this weekend. Nice to see your knee is letting you pull from the floor.
-Mike

[nathan fitzgerald]

4/5/06

Sled pull

330 x 50 ft
420 x 50 ft
510 x 50 ft
600 x 75 ft
690 x 50 ft

10" log clean and press

75 x 10
125 x 6
175 x 5
195 x 3
215 x 2
235 x 1
245 x 1
260 x 1

Viking press

120 x 8
160 x 6
210 x 5
250 x 4
270 x 3
300 x 2
320 x 1
340 x 1
350 x 1

Dumbbell Laterals

20 x 10
30 x 10
40 x 10

Rolling thunder

100 x 1
125 x 1
150 x 1
175 x 1
185 x 1
190 x 1

3" Dumbbell

55 x 1
75 x 1
105 x 1
115 x 1

Great day. No problems with my knee.

[Mike Westerling]

I'm glad to hear it didn't give you any problems.
-Mike

[nathan fitzgerald]

I'm glad to hear it didn't give you any problems.
-Mike

Just in time to train for Vermont! It's on!!

[nathan fitzgerald]

4/7/06


Atlas Stones to 50" Platform (No Tacky)

180 x 3 "One motion"
215 x 3 "One motion"
240 x 3 "One motion"
285 x 3 (Holy Cow does my knee feel good!)

Bench Press

135 x 10
185 x 5
225 x 3
275 x 1
315 x 3
315 x 3

Pec Dec
90 x 10
180 x 6
250 x 5
300 x 9

Barbell Preacher Curls

95 x 10
115 x 6
135 x 8

10" Log Hammer Curls

85 x 10
105 x 6
125 x 10

Tri Pressdowns

100 x 10
120 x 6
140 x 9

Great training day. My knee is BACK!!!

[nathan fitzgerald]

4/10/06


Deadlift

135 x 10
225 x 6
315 x 5
405 x 8
500 x 1 (Very easy. Will start doing reps next week)

Farmer's Walk

110 x 100 ft w 1 turn
160 x 100 ft w 1 turn
200 x 100 ft w 1 turn
250 x 75 ft (knee felt great. Increase next week)

t-bar rows

100 x 10
145 x 8
190 x 5
280 x 10

Tire

500 x 5
500 x 5
750 x 3
750 x 3

Conan's Wheel

170 x 2 Rotations
260 x 2
350 x 1
440 x 1


Another great training day. Using the competition weights now. Knee feels great. Very tired!!

[nathan fitzgerald]

4/12/06


Sled pull w/ anchor chain style handle

240 x 50 ft
330 x 50 ft
420 x 50 ft
510 x 50 ft
600 x 50 ft
690 x 50 ft
740 x 25 ft

10" log clean a press

75 x 10
125 x 8
175 x 5
195 x 3
225 x 2
245 x 1
265 x 1 (Next time do sled after log. Legs fried!!)


Viking press (Counting apparatus as 60lbs empty)

120 x 10
170 x 6
210 x 5
260 x 3
300 x 2
320 x 1
350 x 1

Standing laterals (Very strict)

20 x 10
30 x 10
40 x 10

Grip work--

Thomas Inch dumbell

75 x 1
95 x 1
125 x 1
135 x 1
145 x 1
155 x 1
160 x 1
165 x 1
170 x 1 (Missed with right hand but got it with the left) PR!!!!!

Pinch block

35 x 1
45 x 1
60 x 1
65 x 1
70 x 1

Was still tired from Monday. Now I am a vegetable!!!!

[Steve Ryan]

Niiiiice Inch press brotha! i knew you were gonna nail 170 soon!

[nathan fitzgerald]

4/14/06

Bench press

135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1

Incline bench press

135 x 8
185 x 5
225 x 1
245 x 8

Concentration curls

35 x 10
45 x 6
65 x 7

10" Log hammer curls

95 x 10
115 x 6
135 x 8

Skull crushers

95 x 10
125 x 6
150 x 8

Weighted crunches

80 x 15
100 x 15
110 x 15

[Matt Burns]

Looking good Nate, I'm glad the knee is healing so fast. How's it feel?

[nathan fitzgerald]

Looking good Nate, I'm glad the knee is healing so fast. How's it feel?

Feels good. Monday put a little strain on it but I plan on going real heavy this Monday because I hope to do the Vermont contest. I know I can pull off several reps with the 500 and my goal is 10 within the next few weeks.

[nathan fitzgerald]

4/17/06


Deadlifts

135 x 10
225 x 6
315 x 3
405 x 2
500 x 3 (Felt great. Will go for time next week)

Farmer's Walk

110 x 120 ft w 1 turn
160 x 120 ft w 1 turn
200 x 120 ft w 1 turn
250 x 120 ft

Atlas stones to 52" platform

Series 1 - 180,215,215
Series 2 - 215,215,240
285 x 1
320 x 1

Behind the neck pulldowns

130 x 10
160 x 6
200 x 10

Truck pull
F250 x 100 ft
(was going to add more weight to the truck bed and the truck battery decided to die. Next week.)

Tire

500 x 5
750 x 10 in 55 seconds PR!!!


Great training day. Raised the platform for the stones today. Also,measured the distance for the farmer's and it came to around 60 ft each way so I had been doing more than I thought which is always a good thing.

Finally got an Ironmind harness instead of my old one which sucked. The F250 was way to easy so I will have a bunch of the guys jump on to add weight.

One of my new training partners made us an awesome steel frame carry for free. Thank you GEOFF!!!! Will post pics of it tomorrow.

[nathan fitzgerald]

Here is our new addition. A sweet frame carry!

It weighs around 200lbs empty.

[Lance Remus]

That looks beefy man! Should be able to handle some abuse.

[Tony Crawford]

Looks awesome Nathan. Whats the dimensions of the frame carry? I'm looking to build one myself.

[nathan fitzgerald]

Looks awesome Nathan. Whats the dimensions of the frame carry? I'm looking to build one myself.

Is is 3'W x 4'L with the handles being around 16" H.

[Tony Crawford]

Is is 3'W x 4'L with the handles being around 16" H.

Are the handles set at 30" apart? Is that 2" square steel tubing?

[nathan fitzgerald]

Are the handles set at 30" apart? Is that 2" square steel tubing?

I dont know.I will have to measure it.

[nathan fitzgerald]

4/19/06

10" log clean and press

75 x 10
125 x 8
175 x 5
195 x 3
225 x 2
235 x 1
245 x 1
255 x 1
265 x 1

Axle press off of rack

120 x 10
170 x 6
210 x 5
230 x 3
250 x 1
270 x 1

Standing laterals

10 x 20
20 x 10
30 x 10
35 x 10

Grip work

3" dumbbell

55 x 1
65 x 1
75 x 1
105 x 1
115 x 1
120 x 1

Hub handle

20 x 1
30 x 1
35 x 1
40 x 1
45 x 1
48 x 0 ALMOST!!

Terrible day today. Hurt my right arm throwing a football yesterday so today just aggravated it (Cleans killed it). Also felt very out of it. Will ice it up and take an anti-inflammatory.

[nathan fitzgerald]

Are the handles set at 30" apart? Is that 2" square steel tubing?

Tony,
The handles are set 36" apart and it is 4" square tubing.

[Tony Crawford]

Tony,
The handles are set 36" apart and it is 4" square tubing.

Thanks Nathan.

[nathan fitzgerald]

4/24/06

Had a competition yesterday so I kept today simple. It was a charity event with three events (Bench press,Farmer's Walk and Truck pull). There were around 50 competitors with around 20 in my division. I placed in the top ten .Placed third in the Farmer's walk even with my knee. Had to take it a little slow because the event was held on very unlevel ground. Did the truck pull in 23 seconds for 100 feet.


Today

18" deadlift no straps

135 x 10
225 x 6
315 x 5
405 x 3
495 x 1
585 x 1
655 x 1 (Video on our video page)

T-bar rows

100 x 10
145 x 10
190 x 10
235 x 10

Frame carry

250 x 50 ft
350 x 50 ft
450 x 50 ft

Frame carry hold

550 x 27 seconds

My entire body is screaming now.

[Tony Crawford]

Awesome workout Nathan. Can't wait to get my frame carry built.

[nathan fitzgerald]

Awesome workout Nathan. Can't wait to get my frame carry built.

Thanks Tony!

Post some pics when she's done.

[nathan fitzgerald]

Here are a couple of pics from Saturday's Contest

[Garrick Daft]

Sweet pics man! Thanks!..Good job too!

[Tony Crawford]

Thanks Tony!

Post some pics when she's done.

Will do Nathan. Cool pics bro.

[christopher smith]

Nathan nice work
Smitty

[Mike Westerling]

Looking strong!
-Mike

[nathan fitzgerald]

Thanks Mike!!



4/28/06


Took Wednsday off due to a severe sinus infection. Still have it today but was able to do some training.


Viking Press (Counting apparatus as 60lbs empty)

130 x 10
160 x 8
210 x 6
250 x 5
300 x 5


Bench press

135 x 10
185 x 6
225 x 5
275 x 10

Seated dumbbell concentration curls

35 x 10
45 x 6
65 x 10

Tri pressdowns

80 x 10
100 x 6
110 x 5
130 x 10

Grip work

Pinch block

35 x 1
45 x 1
60 x 1
70 x 1
80 x 1

Hub handle

20 x 1
30 x 1
40 x 1
45 x 1
47.5 x 1
50 x 0 (Almost)

Cant wait to kick this sinus thing!!