don't got a choice, gotta play kids like theys toys

in thinking about my workouts this past year and where i ended up physically, some things started to make sense. before this past season, i was always going to be playing at least 75% of points in important games. that required me to be in good enough shape to play consistently and sometimes playing 4-5 points in a row. my workouts centered around making sure i would have enough endurance.

this past season, i switched my focus to mainly speed. i wanted to be quicker and faster.

this past season lacked a certain training intensity that i need to get back. i was working hard and also working smart, but i don't think i was working enough. also, i didn't do as many gut wrenching workouts. i would think of a workout i wanted to do and cringe. i was still doing track workouts, but something has been missing from my workouts. i need to spend more time in the threshold of pain. this offseason and during the season, i am going to work very hard to get most of my workouts into the threshold of pain that really sucks, that makes you work through fatigue. i think this is going to greatly improve my fitness levels as well as my mental toughness.

there's got to be

skiing friday wasn't quite as planned. turns out they don't have night skiing until after new years. still got 2 runs in, but kind of blew.

nothing on saturday except throwing around on the umass turf field at around 2 a.m.

sunday was able to get pickup going in amherst. played some games to 7 on the amherst college field-turf field. good time.

took monday off.

today went to the gym.

quick warmup shooting basketballs at the basket.

overhead db incline; 1x8 @ 45, 2x6 @ 50
calf raises; 3x15 w/50
squat; 1x6 @ 115, 1x6 @ 125, 1x6 @ 135, 3x3 @ 155
pullups; 3x7
hang clean; 3x8 @ 85
push press; 3x8 @ 75
lat. pulldown; 3x8 @ 140
ab bench; 3x25, 2x20 each side
dumbell fly on ball; 3x8 w/30 in each hand
rdl; 1x8@ 115, 2x8@ 125
mantacos; 1x20
crunches; 2x30

mile in 5:47

full stretch then sauna

have a holly jolly christmas

way to go with the sledge hammer stuff holzer. that sounds awesome.

went to the gym today.

overhead db incline
1x8 @ 45; 2x6 @ 50

calf raises
3x15 w/50

deadlift
1x6 @ 115; 1x6 @ 135; 1x6 @ 155; 2x3 @ 175

pullups
3x7

ab bench
3x25; 2x20 each side

seated row
3x8 @ 120

benchpress
2x6 @ 135; 1x3 @ 145; 1x2 @ 155

stretched.

pretty quick day. didn't feel too well, but my body dealt with the workout fine.

going skiing tonight.

walking in a winter wonderland

back to the gym.

overhead db incline
1x8 @ 40
3x8 @ 45

calf raises
3x15 @ 50

squats
1x6 @ 105
1x6 @ 115
1x6 @ 125
3x3 @ 135

pullups
3x7
1x5

seated row
1x8 @ 110
2x8 @ 120

ab bench
3x25
2x20 each side

hang clean
3x8 @ 85

push press
2x8 @ 75
1x8 @ 85

rdl
3x8 @ 115

crunches on ball
1x30
rollbacks
1x20
man tacos
1x20

db swing
3x8 @ 35

happy with the workout.

i, never thought that i

just got back from north carolina. left on saturday afternoon, drove to some hole in penn. made it to n.c. on sunday and then took off back north monday at 4:30. pretty sure i averaged around 75 the whole way and for the couple hours my mom drove we still made good time.

want a workout that will immediately remind how bad of shape you are in?

did this in my hotel room on sunday morning. ack.

15pushups
20 crunches
15 burpees
1 minute

do this 4 more times, for 5 sets total. i alternated between regular pushups and diamonds (3 sets of regular, 2 sets of diamonds) and did a different variation of a situp/crunch for each set. i was gasping as though i had just done an indian sprint over some stupid bridge in boston after having drank way too much.

back to the gym tomorrow.

you make me want to lala

yesterday climbed. was pretty tired, but got 5 climbs in and pushed on some difficult ones.

today, lifting.

warmed up on the treadmill for a bit.

overhead db press incline; 1x6@ 40, 1x6@ 45, 1x6@ 50
calf raises; 2x15 w/45, 1x15 w/50
squat; 1x6 @ 105, 1x6 @ 115, 1x6 @ 125, 2x3 @ 135
pullups; 4x6
bench press; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x4 @ 145
lat. pulldown; 1x8 @ 135, 2x8 @ 140
ab bench; 3x25, 2x20 each side
hang clean; 3x6 @ 85
rdl; 1x8 @ 95, 1x8 @ 105, 1x8 @ 115, 1x8 @ 125
ab decline; 2x10 rocky
crunch on ball; 2x30
db swing; 2x8 @ 30

stretch.

felt good.

all attitude, no aptitude

sunday played some goaltimate.

monday was a day off.

today, back to the gym. didn't have much time so i didn't rest in between sets, but did two exercises.

overhead db incline; 1x8 @ 40, 2x8 @ 45
calf raises; 3x15 w/45
hang clean; 5x5 @ 85
bent over row; 3x5 @ 85
squats; 1x5 @ 115, 4x5 @ 125
pullups; 3x6
seated row; 2x8 @ 110, 1x8 @ 120
ab bench; 3x25, 2x20 each side
deadlift; 1x5 @ 135, 4x5 @ 145
push press; 5x5 @ 75
rdl; 3x8 @ 95

out.

climbing tomorrow.

this is the last time to get it right

friday went climbing.

got 7 climbs in. some were familiar, still attempting to complete one of them. good workout and my arms were pretty dead.

today, went back to the gym to lift and stuff.
jumprope warmup. 7 intervals of 1 minute jumping, 1 minute rest. tried to mix it up with some one leg jumps and stuff, but i am pretty bad at it.

overhead db incline; 1x8 @ 40, 2x8 @ 45
calf raises; 3x15 each leg w/45
squat; 1x6 @ 115, 2x6 @ 125
pullups; 3x6
seated row; 1x8 @ 100, 2x8 @ 110
ab bench; 3x25, 2x15 each side
deadlift; 1x6 @ 135, 2x6 @ 145
lat. pulldown; 1x8 @ 135, 2x8 @ 140
rdl; 3x8 @ 95
benchpress; 1x6 @ 135, 2x4 @ 145, 1x2 @ 145
ab decline; 3x10 rocky style

mile on treadmill; 5:49. it's tough to run a quick mile because i have to let the treadmill get up to speed, which usually takes about 25 seconds, so i am making up time the whole way. oh well. the goal is to get on and off the treadmill and run a mile in under 6 minutes. pretty fun way to end a workout.

full stretch. headed home.

good workout

i'll never be as laid back as this beat was

wednesday i headed over to the gymnasium to use their climbing facilities.

wanted to add some conditioning/training with elevated heart rate stuff in before i climbed.

5 db snatches each arm
5 db swings each arm
10 burpees.

supposed to go through 5 times, but went through 3 because climbing partner showed up. really fun and had me breathing pretty hard after just 3.
all w/a 25 lb db. Going to move up to at least a 35lb for next time, but wanted to try it out with something i knew i could manage.

did 5 climbs. a few climbs that were pretty difficult. my arms didn't feel very strong.

teacher holiday dinner/party tonight, so i went to the gym this morning. f*&$ i hate working out in the morning.

no real warmup to speak of.

overhead db incline; 1x8 @ 40, 2x8 @ 45
calf raises; 3x15 each leg w/45
squat; 1x5 @ 95, 2x6 @ 115, 1x6 @ 125
seated row; 1x8 @ 100, 2x8 @ 110
pullups; 3x6
deadlift; 1x5 @ 115, 2x6 @ 135, 1x6 @ 145
ab bench; 3x25, 2x15 each side
lat. pulldown; 2x8 @ 135, 1x8 @ 140
rdl; 3x8 @ 95
1x30 crunches
1x20 man tacos

pretty f-in tired, but i am glad i got this in.

more to live by and train with

came across some quotes today.

It is defeat that turns bone to flint, gristle to muscle-it is defeat that makes men invincible-Henry Ward Beecher

Tour De France bicycling king Lance Armstrong perhaps said it best with the following words:

"Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"

"I hated every minute of training, but I said, Don't quit. Suffer now and live the rest of your life as a champion." muhammad ali

in the dangerzone

little bit of an update.

friday i climbed. didn't quite get the one i am working on, but came close. felt good and pushed myself a little more than i have been.

saturday; played some football. ran around and had fun

sunday; goaltimate for a couple hours.

monday; off, needed some rest.

today;

to the gym.

warmed up on a bike that had handlebars that moved and a screen that simulated riding through different trails and routes. i rode through a "lost" trail in what seemed like a very clean and well maintained aztec ruins site. that was 2.9 miles and did it in just over 10 minutes.

overhead incline db press
1x8 @ 40
2x8 @ 45

calf raises
3x15 each leg w/45

squat
1x5 @ 95
2x6 @ 115
1x6 @ 125

seated row
3x8 @ 100

ab bench
3x25
2x15 each side

lat. pulldown
1x8 @ 130
1x8 @ 135
18 @ 140

deadlift
2x6 @ 135
1x6 @ 145

pullups
3x6

bench
1x6 @ 135
2x4 @ 145

ab decline
3x10 rocky

chest fly on ball
3x8 @ 25

rdl
3x8 @ 95

crunches
1x30
mantacos
1x20

full stretch and then steam room.

felt good and am happy that i am starting to get my squat and deadlift weights up.

racing and pacing and plotting the course

gymshow

hoops shooting warmup

overhead db press
1x8 @ 40
2x8 @ 45

calf raises
3x15 each leg @ 45

ab bench
3x25
2x15 each side

lat. pulldown
2x8 @ 130
1x8 @ 140

seated row
1x8 @ 80
2x8 @ 100

squat
3x6 @ 115

3x5 pullups

deadlift
3x6 @ 135

benchpress
1x6 @ 135
1x4 @ 145
1x3 @ 145
1x1 @ 145

rdl
3x8 @ 85

1x30 crunches
1x20 man tacos
1x15 roman chair

full stretch

greenfield indoor tonight

but where were they going without ever knowing the way

back to the climbing wall today.

my legs were really! sore from lifting again today. oh well. going to lift tomorrow and hopefully work the soreness out of them.

did 5 climbs today, with 2 new ones. wasn't able to complete them without stopping, but should be able to by next week. it is a lot more fun climbing now that i am stronger.

bought creatine today. once i finish my protein shake stuff, going to give the creatine a try. see what happens.

if i were a boy

found myself on campus with some running clothes on, so i did a campus loop.

2.3 miles. felt good. felt tired. legs still pretty weak from lifting yesterday.

good run, though.

how many times can i break till i shatter

that song is getting really old.

at the gym.

warmed up shooting hoops. really bad at basketball.

overhead db incline
2x8 @ 40
1x8 @ 45

calf raises
3x15 each leg @ 45

lat. pulldown
3x8 @ 135

ab machine
3x25
2x15 each side

squat
3x6 @ 115

deadlift
3x6 @ 135

pullups
3x5

benchpress
1x6 @ 135
1x5 @ 145
1x5 @ 135

single leg rdl
3x8 each leg w/30

dumbell chest fly on ball
3x8 @ 22.5

crunches on ball
2x30

stretch

home.

pretty good workout. legs are tired and a little weak. hopefully won't be immobile tomorrow. maybe a bit of a run tomorrow.