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.