like a surgeon

nothing on tuesday. bit of a day off, legs were still kind of sore from monday's workout.

wednesday was as follows;

9 minute warmup on treadmill. got it up to speed and went hard for about a minute at the end.

active warmup in the gym

2 suicides

jumping exercise at the hoop x 3

shoot around for a few

crunches 2x30
tacos 2x20
roll backs 1x20

single leg squat with 8 lbs (each leg)
2x10
1x8

bicep curl
2x20 @ 25
1x14 @ 30

swinging dumbell
3x10 @ 25 lbs

single leg deadlift
3x10 (each leg) @ 10 lbs

7 climbs. a few new ones that look fun and went well. almost beat the blue, i had.

jumping has been going well. really think about exploding up, throwing the arms, and bringing my leg up.

possibly indoor tonight

nice to know you

gym yesterday.

skipped warmup run and went straight to lifting. was kind of weird, but it worked

incline db press
3x12 @ 35

calf raises
3x14 @ 35

deadlift
1x10 @ 95
1x10 @ 105
1x8 @ 115

squat
3x10 @ 95

benchpress
1x10 @ 125
1x5 @ 135
1x4 @ 135

med. ball wall toss
3x10 w/ball

drop off box, jump up/no heels
3x10 (switch that to 5x5)

lat. pull down
1x10 @ 90
1x10 @ 100
1x8 @ 110

eye pull back thingy
3x10 @ 50

back extension
1x10 @ 10
1x10 @ 15
1x10 @ 20

situps;
1x15 knees to chest on stand thingy
1x25 crunches w/stability ball
1x30 crunches w/o ball
2x20 mantacos

mile; about 6:25. not too hard and ended up maxing out treadmill. get the speed up sooner to run a sub-6 mile. shouldn't be too hard and go for that next time.

i think i am going to do a quick warmup jog before lifting, to make the run after a little smoother and to keep blood flowing and help flexibility when lifting.

ran and jumped at the hoop for a bit. got the rim pretty well, still can't pull it down. the integrated exercises (wall toss, drop box) should do some good.

i think i will total body lift twice a week and then do some agility based stuff one day and then also do a more crossfit centered style routine one day as well. that being the dumbell swing, dumbell deadlift and squat, and a few more exercises designed with mobility in mind.

tentative schedule.
total body lift; 2 days
climbing; 2-3 days
agility and crossfit style stuff; 1-2 days, same day for each
fill in the rest.

you go shorty

went to san fran. that was good.

nice workshop.

was there for 4 days, worked out twice. weightroom and run and then just run the next day.

vacation was last week. got to the gym a good deal and was happy with overall activity level.

back at it again today. not sure of what is going to happen, but something at the gym.

you can own the earth and still all you'll own is earth until

yesterday was an easy workout day.

hit the gym and did seven climbs. definitely have one figured out, just need to be a little more smooth and do the moves before i get tired.

went home, ate dinner. tuna steak, yeah zoo.

skipped pushups for a long time and then did 100. tried to do it in 5 minutes but ended up at 5:23. maybe next time. no situps.

running today. hopefully some throwing around and jumping at the rim stuff.

***i am going to revise one of my goals. to be no more than 165 and stay at no more than 12% bodyfat. little more oomph but keeping the muscle.

we belong to the night

hmm. been a few days.

thursday's indoor was good. last one for joey. nice shoulder zoo. warmed up again and was able to get to a few discs in the air that made me happy.

friday was a very nice day off. didn't do anything at all and got a little hydrated.

saturday went up to the bubble to watch sparky play lacrosse and then coasted down 91 to the gym.

3.5 miles on the treadmill. mostly even paced stuff, was just trying to burn some calories off after i ate the entire city on friday night.

overhead db press
3x12 @ 30lbs
calf raises
3x14 @ 30lbs
back pull thingy
3x10 @ 45lbs
deadlift
3x10 @ 95 lbs
squat
3x10 @ 95 lbs
b.p.
1x8 @ 125 lbs
2x5 @ 135 lbs
back extension
1x10 @ 5lbs
1x10 @ 10lbs
1x10 @ 15lbs

full static stretch

10 minutes in steam room.

overall, felt great. right now my right hamstring is feeling a little tight. i will make sure to warm it up and loosen it.

sunday was another rest day. could have gone and worked out with zoo, but i slept and hung out instead.

today is a climbing day with maybe a little rowing or running.

balls.

i just can't wait to be king

monday was an obnoxious day. message from the dealer, come switch cars but you still can't get your car. have another loaner. sweet. anyway.

did 7 climbs and didn't feel great. tried to boulder a little bit and i am awful. might start trying to do that a little bit more.

tuesday i ran with the high schoolers
10 minute warmup
3-4 minute jog to butterfield
1x4 45 yard hill
1x3 45 yard hill

jog back

navy seals
ended up with 100 pushups and a decent amount of ab stuff. happy.

wednesday was running, lifting, climbing.
ran for 12 minutes, stretching out the legs and working a little on stride length

3x12 overhead db press @ 30 lbs

3x14 calf raises @ 30 lbs

back pull thingy
3x10 @ 45 lbs

deadlift
3x10 @ 95 lbs

benchpress
1x10 @ 115 lbs
1x3 @ 135 lbs
1x2 @ 135 lbs
1x3 @ 135 lbs

back extension
3x10 @ 5 lbs
3x10 @ 10 lbs
3x10 @ 15 lbs

7 climbs, beating one i hadn't cleanly done before. actually had a really solid climbing day, very happy. next time i hope to beat the blue6 and also the newest blue.

tonight is indoor and hopefully that will be as good as last week.

sogb

stupid patriots. they blew it. oh well, just going to be a pain in the ass to deal with for a year. blagh.

thursdays indoor was good. actually warmed up and got ready to play and that certainly made a difference. finished with 10 20 yard or so sprints. good ending.

friday was chaos at work but went to the gym after and got a 3 mile-ish run in.

saturday was another gym day.
ran for a bit.
overhead dumbbell press
3x12 @ 30

calf raises
3x14 @ 30

deadlift
3x10 @ 95

back pull thingy
3x10 @ 45

benchpress
1x10 @ 115
1x8 @ 125
1x5 @ 135 *had to bail after 4. put it back up and then did 1 more

back extension
1x10 w/5
1x10 w/10
1x10 w/15

leg press
1x10 w/110
1x10 w/130
1x8 w/ 140

went and shot around for a bit.

jumped at hoop for awhile. got up pretty well, i was happy. still can keep working and getting higher.

2 suicides with a set of 20 man tacos in between.

not bad

sunday i rode over to amherst college's new field. gorgeous. cleated up and threw around for a bit.

super bowl blew.

train