what more can i say

5 minute warmup

1 minute on/off x 4 (10.1, 10.3, 10.5, 10.5)

active warmup

overhead db incline

1x6 @ 35

2x10 @ 40

1x7 @ 45

calf raises

3x14 @ 45

lat pulldown

1x6 @ 90

1x4 @ 100

3x8 @ 120 (with different flat bar than normal)

ab machine

3x15

roman chair

3x15

deadlift

1x6 @ 95

1x4 @ 115

3x8 @ 135

squat, looking for max

1x5 @ 95

1x4 @ 115

1x3 @ 135

1x2 @ 155 (not great form, probably will use this as max for now)

benchpress

1x6 @ 95

1x4 @115

1x5 @ 135

1x2 @ 145

1x2/3 @ 135

ballcrunches

1x30

inclined abs

3x10 rocky style

dumbell swing

3x10 @ 30

single rdl

3x10 each leg @ 45 (bar)

10+ minutes in steam room

going to start vertical bible stuff on monday.  have a workout picked out and should flow real well

it's my dick in a box

friday, went to the gym and had 6 climbs.  nice to get back to the wall and stay loose and strong.  also was able to do an active warmup and also run through jg's jumping x 2 and some extra jumps in. also, about 10 minutes in the sauna.

so, day 2 of tryouts over.

both days went well.

day one.

some drills and some scrimmaging.  overall, great effort and was happy with my ability to cover people.  had some stupid turnovers where i forced it into a spot that was a little bit too small.  did have a really nice layout poach d that i was happy about.  

more importantly, it was very apparent that i need to start doing some track work and get myself the opportunity to spend more time with my legs burning and not wanted to run or work hard.

day two.

another solid day of running hard and working out.  had some pretty good deep shots and cuts and hit all of them.  was able to throw a really nice break (not sure if it was break, but seemed like it might have been) backhand huck that was really a highlight for me of the day.  also, another deepshot on the forehand that was pretty.  didn't get a d, but was able to play solid d and make people work very hard to get the disc.  one disc i really should have got to and didn't go up for until too late.  really wasn't happy with how badly i read this disc and did not finish when i needed to.

things to work on;

1. frisbee endurance

2. marks

3. "micro-charges" and positioning to play physical d

how to achieve;

1. track workouts.  plain and simple.  more running in the threshold

2. on your toes and be in better shape physically

3. think about triangulation and start trying new things.  think about where you need to be that will be obnoxious.

you can't buy me love

zoodisc practice

went allright, ran around

thursday, got to play at arhs practice and then shwagball at zoo practice

friday played with arhs again

loosened up some.

tonight, stretching, water and getting mentally ready for tryouts.

be energized and be great

boot scootin' boogie

sunday was a ride to noho discgolf course, round of 18 holes, ride home.  good time.  total mileage right around 22 miles.

monday was kind of an off day.

tuesday was gym.

1 mile warmup on treadmill

overhead db press incline

2x10 @ 40

1x10 @ 45

calf raises

3x14 @ 45

lat pulldown

3x10 @ 120

ab bench

3x15

deadlift

1x5 @ 95

1x3 @ 105

3x8 @ 135

benchpress

1x7 @ 95

1x7 @ 135

1x1 @ 155

1x5 @ 135

wall ball x 3

single leg rdl

3x10 each leg w/bar (45)

jumping x 3

simulated back hands and forehands 

3x10 @ 25

back extension

3x10 @ 10

old mcdonald had a farm, e-i e-i oooooo

gym

warmup mile at a moderate pace

active warmup

3 half court/full court suicides

jumping x 2.  legs felt really tired and was not elevating well at all.

overhead db incline

1x12 @ 35

2x12 @ 40

calf raises

3x14 @ 45

lat pulldown

1x10 @ 110

2x10  @120

3x15 in ab machine

deadlift

1x5 @ 95

1x10 @ 125

2x8 @ 135

2x15 roman chair

bench

1x5 @ 95

1x5 @ 115

1x6 @ 135

1x3 @ 145

1x1 @ 155

1x5 @ 135

1x20 with just the bar

single leg squat with 2 15lb db's

3x10 each leg

single leg romanian deadlift

1x10 with fit bar (not sure of weight)

2x10 with bar (45lbs)

each leg

box jumpoff

5x5

jumping x 1

3 more suicides

1x30 crunches

1x20 man tacos

steam room

legs are feeling pretty tired lately.  definitely feeling fatigued and will work through it and make sure to eat some more protein and stretch on my rest days.

she only drinks coffee at midnight, when the moment is not right.....

whoa.  first track workout of the season and it kicked my tuckus.

2x400, 2x800, 2x400

6x30 sprints

first 400; 68 

rest for 90-120 (not quite sure)

second 400; 72 

rest for 3 minutes

first 800; 2:44

rest for 2 minutes

second 800; 2:50

rest for 3 minutes

first 400; 

rest for 90 

second 400; 73

6x30 sprints.  starting from right foot first, left foot first, and sideways each way

really felt gassed but very glad that i pushed through it and was able to keep to my times.  

can only go up from here.

work zoo.

she's just being miley

went to hotlanta and had a blast. great time coaching and hanging out, little mini-vacation before the real vacation.

thursday i went and played with zoo. was hoping to get an actual workout in, but of course they can't field 7's. boot and some dictation drills.

friday i got up at 4, hit the gym for seigs' circuit.
75-75-85-75-65. this was tough. also did a mile warmup on the treadmill

jumping x 4 w/free throws in between.

saturday
25 min. run. pushing on the uphills, little easier on the flats and downhills.

sunday and monday- off

tuesday- zoo practice again. this time playing 6's. got a go-to layout d-block that i was happy about. other than that, felt pretty gassed. it's officially time to start running more.

the sprints at the end were killer and i could feel my legs starting to cramp. felt pretty lightheaded and only did 7 of them. eck!
got home and did;
30 crunches x 2
20 man tacos x 2
100 taps x 2
15 diamonds x 2
15 pushups on bars x 2
15 close to body x2
10 regular.

stretched after practice and feel good today. going to 'canes practice and then off to the gym for lifting today.

"the best pace is a suicide pace and today is a good day to die."

still a loser baby, so why don't you kill me

yup, gym.

warmed up with the high school.

got a bunch of blocks in hands no hands. haha, take that.

off to the gym, quick warmup on the treadmill

overhead db incline
3x12 @ 40

calf raises
3x14 @ 40

lat. pulldown
3x10 @ 120

back pull thingy
3x10 @ 50

ab bench thingy
3x10

deadlift
1x3 @ 95
3x10 @ 125 (yes!)

benchpress
1x7 @ 135

single leg rdl
3x10 each leg with 22lb bar

roman chair
1x15

ball crunches
1x30

ab decline
3x10 rocky style

db swing
3x10 @ 30

chest fly on ball
3x10 @ 20

tabata burpees

2x20 man tacos

outside to sprint
5x50
5x70


really glad i went out and did the sprints. way to push through and think about dominating.

i'm a loser baby, so why don't you kill me

took monday off. really had wanted to do a sprint workout but let my desire to take a day off get the better of me. right now, i am regretting it.

next time you feel like not doing a workout, remember you are going to regret that time off at some point. believe me, it's not worth the regret.

today i am heading to the gym.
regular lifting day.

overhead db @ 40
calf raises @ 40
lat. pulldown @ 120
deadlift warmup @ 95 and lift at 125
chest fly @ 20
single leg rdl @ 15-25 (not sure)
squat @ 95-105
bicep curl @ 25
db swing @ 25
back extension
wall ball 3x10
jumping x3/4
nac suicide x 3
nac modified suicide x 3 (baseline to 1/2, back, full court, back)

this looks like it should be a good workout. possibly leaving the squats out, but everything else is a go.

reward yourself with jumping and suicides.

train with fire.

do you believe in life after love?

sunday morning got up early and went for a 10 mile bike ride.

went down and watched yale cup for awhile

came home

2x30 crunches
2x20 man tacos
2x20 roll backs

1x10 pushups on bars
1x10 diamonds
1x10 close to body
1x15 bars
1x15 diamonds
1x15 close to body.

pumped.

jeremiah was a bullfrog

gym baby.

overhead db incline
3x12 @ 40

calf raises
3x14 each leg @ 40


lat. pulldown
3x10 @ 120

benchpress
1x7 @ 135
1x6@135
1x5 @ 135

wall ball toss
3x10

single leg squat
3x10 each leg @ 12.5

box jump off
5x5

jumping x 3 (starting under rim for both feet)

2x30 crunches on ball
2x20 man tacos

jump rope
1 min. on/1 min. off for 20 minutes

db swing
3x10 @ 25

free throws were pretty bad

still was grabbing rim a little bit, not as much as monday.

stretched, long good one

steam room for a little while. felt good.

ran a mile in 5:45

god loves ugly

as mentioned earlier, gymshow

went and did the squat rack workout, except not with the squat rack, some other little rack thing.

5 sets of 6 @ 75, 75, 85, 75, 65.

the pushpresses at 85 definitely took a toll, but i was happy with how it went. next time, maybe try to do the last one at 75.

hit the gym for jumping.

switched it up and did normal off one foot and then jumped from right underneath the hoop. usually got above backboard padding and aimed for the orange plate on each one. can definitely get better at this one and am looking forward to doing so.

1x30 crunches on ball
1x20 man tacos
3x10 rocky on decline

free throws were pretty bad at 7/10, 6/10, 5/10, 6/10. not from being tired i don't think, more because i am pretty bad at basketball. oh well, keep getting better.

hit the sauna for a few and then home.

tomorrow should be fun. decent amount of leg stuff.
overhead db incline i would like to do with 40's
calf raises w/ 40's
lat pull down at 120
back pull thingy at 50
single leg squat at 12.5's
leg press
wall ball
box jump
db swing
benchpress
situps
jumping
jump rope
tabata burpees

possibly not all of this, but a good amount. should be fun.

da da dadum da, da dadadada da dum da

chips theme

anyway. wednesday was a climbing day. 6 or 7 climbs, don't remember. i do remember feeling exhausted but really glad that i took the time to climb.

thursday was a day off. thank god. it really felt good to not do anything.

tonight, heading to the gym. no practice so i will get home at a reasonable time.

going to work in the rack and do seigs' workout. most likely at 75-75-85-75-65.

that should mix it up and keep it very challenging. going to warmup on the treadmill, quick active warmup, jumping/free throws.

along with the rack, going to get db swings, wall ball, jump off box, calf raises, single leg squats, and possibly jump rope. tomorrow i will throw in some tabata stuff (updowns and something else)

rock your body

lucky enough to get to play today.

warmup jog and then active warmup.

scrimmaged for about 1 3/4 hours. didn't take a sub at all, had a few layouts and got the d a few times. really tried to work on putting my body in the way of the cutter and stopping them from going where i don't want them to go.

felt pretty tired and really need to start playing/track working more very soon so i don't get fatigued early on. i want to be the guy who has more gas than anyone else.

went to coach and did some stuff with them.

overall, good. glad i got to play and should have caught one layout, really should have caught it, and then also dropped an in-cut. dumb.