i just want to be close to you....

sunday off.

gym today.

treadmill for about 1.3 miles. easy for a bit, kicked it up for awhile, and then cooled back down.

up to the weights

overhead db incline
1x12 @ 35
2x12 @ 40

calf raises
3x14 @ 40

lat pulldown
1x10 @ 110
2x10 @ 120

deadlift
1x3@ 95
1x10 @ 115
1x10 @ 125
1x10 @ 115

jumping drills was in there too, right after treadmill and active warmup
jg jumping x 3
really grabbing rim and then also got rim with left hand/right leg
freethrows were 7/10, 6/10. 5/10. not too good. eh.

climbed for awhile
6 climbs. felt tired but also was really able to hold on better than i thought i would. which was good.

after climbing, horse with wizzy and got smoked.

then
wallball
3x10

more jumping. got rim off left foot again and grabbed hard.

benchpress.
1x3 @ 95
2x5 @ 135
1x1 @ 155
1x1 @ 175 (little help)
1x5 @ 135

db swing
2x10 @ 25
1x10 @ 22.5 (someone took the 25)

then went back into the gym and dunked a bottle cap. fucking a. really pumped about that.

this is really starting to pay off. use this to motivate to keep working hard and become better. even more results will start to show themselves.

it feels like somethings heatin up...

got to the gym on friday.

1.5 ish on the treadmill, slow, then fast, then stayed fast and then ended.

some active warmup stuff on the court.

few foul shots and the jumping drill x 2

got rim the second time through and then really grabbed rim after starting at half court.
jumping off two legs has gotten better.

then onto the lifting.

squat rack workout
5 sets of 6 reps
rdls
bent over rows
hang clean
front squat
push press
back squat

65-75-85-75-65

really worked hard and it was tough to get through. really like this workout.

3x10 rocky situps on decline

chest fly on med. ball w/20's
3x10

1x15 roman chair

2x20 man tacos

3x10 dumbell swing @ 25

single leg squat w/10's
3x10 each leg

headed home

saturday coached all day in the cold and went 3-1
came back and went for a 24 minute run. pushed hard at time and tried to stay in the threshold. need to do that a little bit more.

sunday, coached again and won the tourney. good day.

off to bed now. gym tomorrow. nice.

never gonna give

damnit, i hate when it erases everything.

very short recap.

tuesday bike ride. about 7 miles. nothing special but worked hard and got a good dose of lungage. 50 situps

wednesday was a rest day. didn't want it to be, but oh well.

today, practice at the HS and then indoor. sprint, stretch, and pushups and situps at indoor.

friday, hopefully gym in the morning and then practice, possibly climbing friday night.

need to refocus eating smart and healthy.

break!

reqieum

saturday;

biked to the high school, then to amherst college. played some pickup for a bit, biked down to in front of umass and then played some more.
really fun to get outside and play. once again, need to work on the first couple steps and making sure those steps are powerful. also, i need to become confident again in my catching ability.

sunday was a bit of a rest day (easter and chicopee) but should have done navy seals in the evening.

today was a gym today, it was good.

overhead db incline
3x12 @ 40

calf raises
3x14 @ 40

deadlift
few warmups with the bar
1x3 @ 95
1x10 @ 105
1x10 @ 115
1x8 @ 125
need to start at 115 and then do 2 sets at 125

lat pulldowns
1x10 @ 100
1x10 @ 110
1x10 @ 120

next time 2 sets of 110 and 1 of 120

ab stuff, overall
2x30 crunch
1x30 ab ball crunch
3x20 tacos
1x15 machine thing

single leg squat
3x10 each leg with 10lb db in each hand, these burned little bit

single leg rdl w/22 lb bar
3x10 each leg

wall ball toss
3x10

db swing w/25
3x10

benchpress
1x5 @ 95
1x10 @ 125
2x5 @ 135
do some more at 125 to build up a little more strength

also, did a mile warmup on the treadmill, lengthening the strides for a bit and then cooling back down.

good workout and still going climbing later.

late add to the post.

6 climbs. felt pretty strong but didn't really get a chance to test myself

bud light, suck one

gym today.

started by throwing around in the gym

jumping x 3
felt a little better and was able to grab the rim a bit on a few jumps. also, right foot going up has been stronger. both legs still pretty lame.

then some tabata stuff. holy crap.
pushups, probably somewhere around 80-90
man tacos, probably somewhere around 100-110
mtn. climbers, a lot

felt wiped out after these. were going to try pullups, but that would have been pointless since i would have been able to do like 4. maybe next time.

went and jump-roped for a bit.
1 minute on, 1 minute off for 16 minutes. ended each one with a double jump. also, switched up both feet and then one foot skip/hop things. not very graceful but something to work on

played horse for a bit.
lost both 2 out of 3's

hit the steam room. that one was hot. felt relaxing and really f-in hot.

stretch tonight

wake me up inside

tried the circuit that seigs' posted about.

5 sets of 6 reps of;
bent over rows
rdl's
hang clean
front squat
push press
back squat

warmed up by doing between 5-10 of each with just the bar (45)

then added a 10 to each side and went through
the third one probably felt the best

overall, a great workout.

i started the day with about an 8 minute warmup. my hamstrings still felt tight, so it was an easier warmup. then started one minute on, one off, for 10 minutes. started at 10.1, incline 1. worked up to 10.5, incline 5 for the last minute. quick cooldown and then some active stretching and then circuit.

after circuit.
2x10 situps on the decline bench (rocky style)
2x15 situps on decline (rocky style)

jumping x 3
didn't really get rim very well, legs feel kind of weak, but keep working.
free throws in between were ok, not great

jumped rope for a little bit and then finished jumping rope with 2 sets of 15 double jumps

sauna for 10 minutes. felt awesome

overall, great workout.

keep the drink just give me the money

didn't go to the gym because i lifted on tuesday and wasn't going to have time to really get a good run in.

after writing that, not true. i was just really tired. next time, man up.

i had also hoped to ride my bike to tryouts but that didn't work because i had to put some parts together that were a pain in the ass.

anyway, before bed, grabbed a deck of cards and switched between pushup variations and situp variations

about 125 pushups

about 125 situps

(diamond, close to hips, regular, christups)
(tacos, knees to chest rolls, crunches)

overall, not bad to at least do something.

i am like a bird

gym today.

treadmill was tough. started running, hurt from being too tight, walked a little, and then ran 2 miles at around 7.5-8.5. nothing too hard but did a good job to loosen me up.

active warmup

db incline press
3x12 @ 40

calf raises
3x14 @ 40

db bicep curls
3x10 each arm @ 25

sandbag squat
3x10 @ 25

db deadlift
1x10 @ 40
2x10 @ 45

box jump off
5x5

ball crunches
2x30
man tacos
1x20

benchpress
1x10 @ 125
1x5 @ 135
1x4 @ 135
1x1 @ 135

worked the hamstrings with a foam roller. heavenly bliss of pain. feel much better now than before.

felt allright. tryouts were again nothing special.

we'll see what's on tap for tomorrow.

i'm not gonna write you a love song

took yesterday off. was going to hit the gym, but had the chance to spend some extra time with my better half and did that instead.

first day of tryouts, nothing spectacular.

gym today for some basic lifting stuff. maybe a little longer run on the treadmill to really loosen things up. still pretty tight from sunday's sprinting stuff, but not sore tight, just didn't stretch enough but loosens up quickly kind of tight.

do work

leader of the pack, vroom vroom

i am going to download african drumming music for warmups, should be nice.

rode down to amherst college turf field to test out my new parachute.

did a nice long active warmup

set out discs at 40, 60, and 100 yards.

started out with 40 yard jog sprint (job about 10 yards and then sprint 30)
did 4 of those
40 yard dead start x 4

put the chute on and then did 3x50 jog sprint
3x40 dead start

2x50 dead start let go
2x 100 stride sprint (moderate sprint speed to work on stride length and frequency)
2x100 dead start
1x100 dead start let go (sprint 60 with, 40 off)

then played a bunch of 5 v. 5 and 6 v. 6 with the high school kids.

felt allright, by the end i was feeling pretty spent.

rode home and the legs were pretty dead during that.

really active, hard working day.

chute should be pretty sweet, i am pumped up to use that 2-3 times a week.

sweet

boom shackalackalacka

went to gym.
easy warmup to get started

overhead db press incline
1x12 @ 35
1x10 @ 40
1x8 @ 45

calf raises
3x 14 @ 40

deadlift
1x10 @ 105
1x10 @ 115
1x8 @ 125

wall toss
3x10 w/black ball

benchpress
3x10 @ 95

romanian single leg deadlift
3x10 each leg with 18lb. bar

single leg squat
3x10 each leg with 8's

2x30 ball crunches
3x20 man tacos
3x15 knees to chest

3x10 chest fly on ball w/15's

dumbell swing
3x10 @ 25

lat. pulldown
1x10 @ 100
1x10 @ 110
1x8 @ 120

back pull thingy
3x10 @ 50

jumping x 3
from half court x 3 each leg

12 half court (nac) sprints

grabbed rim

free throws weren't as good
3x10, 6x10, 4x10 ack

mile 5:50

hard to run the last bit. pushed through and made it.

last one out of the gym. yeah zoo

i'm tired of all the he said she said bull$h!t

gym show this morning since i didn't go to indoor last night and won't have time to go later.

hopped on the treadmill, warmed-up for about 5 minutes and then intervals

1 min. @ 10 mph and incline 0
1 min. @ 7 mph
1 min. @ 10.1 mph and incline 2
1 min. @ 7 mph
1 min. @ 10.2/4
1 min. @ 7
1 min. @ 10.3/6
1 min. @ 7
1 min. @ 10.4/8
1 min. @ 7

little more cool down and then hopped off

active warmup in gym

jumping x 3
legs felt tired and struggled to get rim off left foot/right hand but did well of right foot/left hand

few shots, not very good at basketball

one good jump to end it. almost completely grabbing rim.

to drunk to.....

crazy day at work and hard day at the gym

treadmill, just a warmup at moderate to 10mph and then back down. about 9 minutes total.

db incline press
2x12 @ 35
1x8 @ 40

calf raises
2x14 @ 35
1x10 @ 40

deadlift
warmups with the bar and then with 20 extra
2x10 @ 105
1x10 @ 115

lat. pulldown
1x10 @ 100
1x10 @ 110
1x10 @ 120

wall ball toss
3x10 w/red ball

box jump off
5x5

benchpress
1x10 @ 115
2x5 @ 135

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

jumping x 4
few extra starting at halfcourt
free throws in between
8/10, 8/10, 8/10, 6/10

leg press
3x10 @ 140
3x10 @ 160
3x8 @ 180

7 climbs, no new ones. i felt pretty drained from lifting and a long day.

about to go stretch in the shower, should feel super. i think i will have a rapid recovery shake as well.

balls.

you got to have faith

quick lifting and then climbing day at the gym.

overhead db incline
3x12 @ 35

calf raises
3x14 @ 35

chest fly on balance ball
3x10 @ 12.5

single leg squat
3x8 each leg w/8

dumbell swing
3x10 @ 25

single leg romanian
3x10 each leg w/12.5

seven climbs. one new one that should be good. the rest were repeats but i did feel strong.

after climbing, went through jumping
3 sets

then longer strides more run-up.

not too bad. definitely was tired.

keep getting up there and keep putting in the time and effort. it will pay off.

scar tissue that i wish i saw

gym day.

8 minute warmup on treadmill
1 min. on, 1 min. off x5
finished at incline 6 and speed 10.8

overhead db
3x12 2 35

calf raises
3x14 @ 35

back pull thingy
3x10 @ 50

lat pull down
1x10 @ 100
1x10 @ 110
1x8 @ 120

deadlift
1x10 @ 105
1x10 @ 115
1x8 @ 125

squat
2x10 @ 95
1x8 @ 105

benchpress
1x10 @ 125
at this point, took some time with wisebar to figure out our max
1 @ 155
1 @ 165 (max)
2x5 @ 135

wall ball toss
3x10 w/black med. ball
shot around for a bit.

jumping drill x 1

mile in 5:40

steam room, around 10 minutes

good workout, feel good.

felt a little fatigued during some of the lifting.

pain, i like it rough

indoor last night. felt good, but my left groin was really tight. not sure why, but i was able to play fine and actually felt kind of quick.

got a pretty massive blood blister on the bottom of my right big toe. should go away soon, not worried.

got to go up for a few discs and felt good and there were a few others i wish i had gotten to.

oh well.

hopefully some climbing today and then a good running, full body lifting, jumping, steam room, type of a gym day. sick

so you had a bad day

gym today and didn't go to work because of some necessity at home.

it was good.

threw around for a bit

jumping drills x 3

wall toss
3 x 10

drop off/jump up on toes
5x5

single leg squat
3 x 8 each leg w/ 2 8lbers

sandbag squat
3x10 @ 35 db

chest fly on balance ball
3 x 10 w/10 lbs db

db swing
3 x 10

2x25 crunches on ball
2x20 man tacos
1 human star thing
3x8 elbows to knees pushups

jumping drill x 1

calf jumps
3x40

back extension
1x10 w/10
1x10 w/15
1x10 w/20

jumping at the rim for awhile. grabbing rim with index, middle, ring and pulling down a little bit.


sauna for about 20 minutes

good day. felt good and legs feel strong and ready to keep getting better.

i stand alone

god damnit. i hate when it erases everything i just f-in wrote.

gym

overhead db on incline
3x12 @ 25

calf raises
3x14 @ 35

benchpress
1x10 @ 125
1x4 @ 135
1x2 @ 135

deadlift
2x10 @ 105
1x8 @ 115

kettlebell with db
3x10 @ 25

lat. pulldown
2x10 @ 100
1x8 @ 110

tricep row
3x10 @ 35 (each arm)

back pull thingy
3x10 @ 50

then did 7 climbs of moderate difficulty. i need to pick a few new routes and start working those and challenge myself a little more during climbing.

motivate and train with fire.

fire.

swim in a deep sea, of bacon

sunday was plyo day with zoo

it was pretty nice outside and i got to ride my bike down to boyden.

active warmup

2 suicides (1 at 28, 1 at 30)

jg's jumping drill (almost pulling rim down)

catz stuff

ab stuff

2 more suicides ( 1 at 28, 1 at 29)

played knockout and 4 v. 4 b-ball for a bit, rode home, stretched.

feel good today, abs just a little sore. nice

hoping to climb today and also get some lifting in.

deal.

don't lose passion. don't lose focus. don't lose that edge.

"I can endure more pain than anyone you've ever met. That's why I can beat anyone I've ever met. " pre

it's not too late, it's never too late

friday was dominant. did 8 climbs, a couple first time ascents. felt really good.

saturday was a dominant gym day as well.

started with interval stuff on the treadmill. did about7-8 minutes of warmup and the 1-minute kicks for 5. (1 min. on, 1 min. off) those felt good and loosened me up.

weights
overhead dumbell incline
3x12 @ 35

calf raises
3x14 @ 35

leg press
1x10 @ 110
1x10 @ 130
1x10 @150

lat. pulldown
2x10 @ 100
1x10 @ 110

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

kettlebell style squat w/dumbell
3x10 @ 25

wall toss
3x10 w/red one

eye pull back thingy
3x10 @ 50

deadlift
2x10 @ 105
1x8 @ 110

chest fly on balance ball
3x10 @ 10

one mile
5:40

4 climbs, moderate difficulty

hopped in steam room for about 10 minutes, heaven. it was tough heaven, but a wonderful end to the workout.

need to make sure i get back into the gym today and do the hop off the box and jump thingy.

also, on wed. here is the list of exercises i need to make sure to do
-single leg squat
-single leg romanian deadlift
-hop off box
-kettlebell w/db
-wall ball
-jg's jumping x at least 3
-possibly triceps/bicep stuff
-sandbag squat ( db held near chest)