fairies in boots

was back at the gym yesterday

vert routine, week 3 workout b

felt pretty good during this. my hamstring was responding well.

on a frustrating side note, spent a little bit of time jumping at the rim and it sucked. i couldn't get off the ground to save my life. damnit. keep working hard.

did a mile warmup before the vert stuff and full active warmup

after vert. stuff.

overhead db incline
3x8 @ 45

lat. pulldown
1x8 @ 120
2x8 @ 130

ab bench
3x17
side 2x12 each side

ab ball
1x30 crunches

no ball
1x30 crunches
2x20 man tacos

benchpress
3x5 @ 135

full stretch in the stretching room. pretty much fell asleep "meditating" after stretching

today, my legs feel good, a little tired, but good tired.

stretch today with some disc golf and then playing tomorrow.

sweet.

ain't nothin' but a g-thang baby

well.

tuesday i took it easy again and gave my hamstring some more time to heal up. i iced it and wrapped it before going to bed and that seemed to help it a little bit.

wednesday was also low-key with some more honey pot, boot, active throwing. iced my hamstring again and it continued to feel better.

i have decided that since it feels like a "muscle bruise" and that icing has made it feel better that i overworked it a little bit and that it needed a little break.

today, lifting and back at it.

yeah zoo.

bulls on parade

friday i went for that run, about 20-25 minutes. felt good and stretched a little and then went to graduation.

saturday practice was good, but my right hamstring is not in a good place right now. really had to fight through and not think about it. my top speed, change of direction, and acceleration all suffered pretty badly.

sunday practice was also the same thing. good numbers, bad hamstring. again, pushed through and made it work.

monday was a rest day with a little bike riding and a little honey-pot action. not sure about today's schedule, we'll see. lifting will be either today or tomorrow. i think i can handle the lifting on my hamstring.

few things.

need to stop throwing it away on dumb shit. also, get your hand back. had a few drops, which i was pissed about. went up well and dropped it and then dropped an incut. stupid. d can be better. d will be better.

take a little bit more time to visualize. this will really help.

stay strong.

you are unstoppable. train like you are unstoppable.

anyway you want it, that's the way i need it

yesterday went well.

took off from the high school and did a campus loop.

ended up being around 3.6 miles, which was good because it felt like that. happy with pushing through, especially since my legs felt a little tired.

dynamic stuff
only 2 laps and was striding to about 90% on the straights. right knee and hammy was bugging me, but nothing to worry about.

threw around for a little bit and felt pretty tired. right now about to go for about a 20 minute run, loosen me up a bit.

go jules!

hate is a strong word, but i really really really don't like you

took yesterday off.

i have been f-in exhausted lately and have been doing my best to battle through it.

today, it is essential to get a workout in. proposed workout is as follows.

run from the high school and do a campus loop.
active warmup
8 sprint straights, jog curves.

cool down/stretch
core

very feasible and should keep me loose for this weekend. not sure if i will have time to lift tomorrow, so we will see if i am going to push back my next vert/plyo workout until tuesday.

stay focused and expect great things when you work hard, great things are not just going to happen. hard work makes them happen.

you can't make it to heaven with a high step

couple days of recap are necessary.

saturday was a rest type day. was pretty sore from thursday's sprint workout and lifting friday didn't really make that much better. i also didn't do a full stretch, which was stupid of me.

sunday was practice.

i was f-in tight and my right hamstring was not too excited about a 4 1/2 hour practice with only a few subs. but, i battled through that and stayed positive and as energetic as possible.

monday was a rest day and some light stretching

tuesday back to the gym

as follows

active warmup, which felt good. legs were still a little sore, but felt stronger

vert routine week 3, workout a

lat. pulldown
3x8 @ 130

overhead db incline
3x8 @ 45

ab bench thingy
3x16
2x11 each side

decline abs rocky style
3x10

ab ball
1x30

benchpress
3x5 @ 135
1x1 @ 135

steam room for about 8-10 minutes. 2x through the alphabet. it was f-in hot in there today.

home, little more stretching

today, hopefully a bike ride.

sweet

i you are what you say you are, a superstar........

yesterday

rode to the track

warmup laps
dynamic warmup

12x20 w/20 seconds
2 min.
10x40 w/30 sec.
3 min.
5x60 w/45 sec
4 min.
4x80 w/60 sec.

overall, good workout. was not really happy with my speed coming out of the blocks. i was really trying to focus on taking a lot of steps and making them powerful. was able to stay at a high speed once i got up there.

continue to do some speed stuff and also start using the parachute early in the week so i will have fresh legs for practice.

get faster

this morning i went the gym.
.5 mile warmup
dynamic warmup

hips flexors, groin, hips, hammy's all felt pretty tight, but not too sore, which was good.

vert. routine
workout b, week2

overhead db incline
3x6 @ 45

1x30 ab ball crunch

chest fly on ball
2x8 @ 20

didn't get to stretch before heading to school, sooooo, make sure i stretch during school.

wrapped up like a deuce

to the gym for some climbing.

but before that, got to put the cleats on and run around a little bit. felt good and was happy that i got to play. i really like playing frisbee.

at climbing did 5 climbs.

got the blue one, which i was really happy about. overall, very nice climbing day.

tomorrow will be a track workout. hooray!!

i can't fight this feeling anymore

gym partaaay.


active warmup

quick jg x 1 and then went and grabbed a tennis ball from my gym bag.

and then dunked it. yeah zoo.

vertical routine week 2, workout a

overhead db incline
1x8 @ 40
2x8 @ 45

lat. pulldown
2x8 @ 120
1x8 @ 130

ab bench thingy
3x16
1x12 each side

benchpress
1x6 @ 65
1x4 @ 95
3x8 @ 115

2x15 roman chair
1x30 ball crunches
2x20 man tacos

full stretch

steam room for 15 minutes

shower.

sweet.

keep it up, well done.

lookin' at my nixon it's about that time....

today.

today is the day that marks my focused rededication to my goal of becoming great.

i have taken a little bit of time to recover mentally and physically from pushing very hard since december and january and now i am back at it.

work.

friday i went for a 20 minute trail run and then did 2x35 jogs into sprints and then 4x35 sprints.

saturday and sunday were off days and was coaching all day. great weekend. well done gentlemen. monday was also an off day, which marks my last lazy day.

today back at the vertical routine and will try and dunk a tennis ball right after my active warmup. sweet.

let's go and get some. legs and heart.

your body is a wonderland

gym show

quick active warmup because gym was occupied

vert routine; workout b, week 1

overhead db incline
2x8 @ 40
1x8 @ 45

lat. pulldown
2x8 @ 120
1x8 @ 130

ab bench
3x16
1x10 sides

roman chair
2x15

benchpress
1x6 @ 95
1x4 @ 115
2x8 @ 115
1x7 @ 125

jg x 1

ab ball crunch
1x30

sauna for 10-15

stretch

happy. let's go 'canes

won't you take me to

friday, saturday, and sunday were all rest days.

friday, rode my bike a few miles, but didn't really constitute a workout.

saturday and sunday was coaching.

monday i started the new vert/plyo program
it's an 8 week program, 2 workouts a week incorporating both plyos and weights. i am very excited and i think it will be very helpful.

active warmup
vert routine

overhead db incline
2x10 @ 40
1x8 @ 45

lat pulldown
2x8 @ 120
1x6 @ 130

ab thingy
3x16

benchpress
2x5 @ 135
1x6 @ 135

ab ball crunches
1x30

ab decline bench
3x10

roman chair
1x15

adios

he's gone so far to find himself, he's never coming back

gym yesterday

no warmup, just hopped into the squat rack

seigs' circuit
bent over rows
rdl
hang clean
front squat
pushpress
back squat

warm up set of 3 of each exercise at 65

then went through it at 75-80-85-80-75

felt good. really had to work through on the pushpresses

ball crunches
1x30
man tacos
1x20
ab decline bench
3x10 rocky style
roman chair
1x15
ab machine
3x15

full stretch

sauna

home

all in all, kind of a lazier day, but got some good work in and am happy i went out and put the work in.