wednesday was going to be an off day, but i went and played football with zoodisc for 2 hours in the snow, so pretty much still a day off. owned at football. 3 picks (1 touchdown), 2 receiving td's and both were actually sweet layouts. suck it college kids.
thursday; indoor. total suckwagon for 3 hours.
today; gym.
hoops warm-up
overhead db incline; 2x6 @ 50, 1x6@ 55
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
pullups; 32 total. 10,10,8,4. basically went to max each set
ab bench; 3x30, 2x20 each side
seated row; 3x8 @ 150 with 3x5 pushup w/db row (20lb in each hand). do the seated rows, immediately do 5 pushups w/dbs.
cable squat row; 3x6 w/80 in each hand
rdl; 3x8 @ 135 w/3x8 db swing w/40. do the rdl's, immediately do the db swings.
3x5 core squats; hold a 25lb plate with arms straight out (like a steering wheel) and then do a squat, hold for a second, then go back up.
1x20 man tacos on bosu ball
1x30 crunches
full stretch
Friday, January 30, 2009
i'll be the one to tuck you in at night
there's one day left in january and i have a workout this afternoon, but right now still seems like a good time to assess this month.
my goals for this month were to get stronger, put on some weight (doing my best to make sure it was muscle), not get completely out of cardio shape, and climb a decent amount.
1) getting stronger- this one went really well. i was improved my deadlift and squat by a significant amount. my pullups and benchpress have made some gains and i just feel stronger in general.
2) put on weight- i have gained approximately 10 pounds since nationals, with my body fat % going up only 1%. it is a pretty shady scale, but gives me at least a slight idea. i am pretty sure creatine has really helped in both gaining mass and also getting stronger.
3) cardio- been mixing some interval runs, rows, burpees, and bit of circuit work into the mix. certainly feel as though i have not fallen too far back.
4) climb- has been great and feel some improvements.
my overall goal of 2009 was to treat myself and my body like a real athlete. this has been hard, but also very rewarding. i have cut way back on my drinking, which is good. i actually took all of the booze out of my house and that has helped to ward off the inclination to have a few drinks when i really don't need them. other vices have also dropped off and i have done a good job of using moderation, not usually one of my strong suits. i am going to weigh myself and get my body fat % on feb. 1st and keep a record of that each month as well.
my goals for this month were to get stronger, put on some weight (doing my best to make sure it was muscle), not get completely out of cardio shape, and climb a decent amount.
1) getting stronger- this one went really well. i was improved my deadlift and squat by a significant amount. my pullups and benchpress have made some gains and i just feel stronger in general.
2) put on weight- i have gained approximately 10 pounds since nationals, with my body fat % going up only 1%. it is a pretty shady scale, but gives me at least a slight idea. i am pretty sure creatine has really helped in both gaining mass and also getting stronger.
3) cardio- been mixing some interval runs, rows, burpees, and bit of circuit work into the mix. certainly feel as though i have not fallen too far back.
4) climb- has been great and feel some improvements.
my overall goal of 2009 was to treat myself and my body like a real athlete. this has been hard, but also very rewarding. i have cut way back on my drinking, which is good. i actually took all of the booze out of my house and that has helped to ward off the inclination to have a few drinks when i really don't need them. other vices have also dropped off and i have done a good job of using moderation, not usually one of my strong suits. i am going to weigh myself and get my body fat % on feb. 1st and keep a record of that each month as well.
Thursday, January 29, 2009
look in the mirror and keep on shining
as january ends and i start thinking about what my training will be for feb. and march, i have also realized i need to find a new motivation.
the past 2 years, i have had to view everyone on my team as a threat. they are one of many people standing in the way of my goal of making the team. i wanted them to succeed, but also needed them to fail. if they played poorly and i played well, then my goal would be reached. but if they played well and i played well, that made things a lot more difficult.
one could argue that i needed and need to focus more on the controllables, and i did and do. i focused my energy on playing my game well, but i still thought about how other people were playing. it's not a good feeling to be rooting against people. these players provided the chip on my shoulder, the motivation to work hard.
this season, i need to put a new chip on my shoulder. they are my teammates and i want them to do well no matter what.
by realizing and embracing this, i think it is going to relieve a lot of pressure from my daily thoughts of practices. it is not saying that i am not going to work hard, but i am no longer working to earn a spot, i am working to by the best player i can be on the team.
in some ways, i think my new motivation has already begun and taken on a life of it's own.
i had reminder bands (livestrong bands) made up to say "outwork" and gave them to the high school players who come to my conditioning workouts.
i am going to use that one word as fuel.
outwork.
i will outwork my team. i will outwork the teams i play against. i will outwork you.
the past 2 years, i have had to view everyone on my team as a threat. they are one of many people standing in the way of my goal of making the team. i wanted them to succeed, but also needed them to fail. if they played poorly and i played well, then my goal would be reached. but if they played well and i played well, that made things a lot more difficult.
one could argue that i needed and need to focus more on the controllables, and i did and do. i focused my energy on playing my game well, but i still thought about how other people were playing. it's not a good feeling to be rooting against people. these players provided the chip on my shoulder, the motivation to work hard.
this season, i need to put a new chip on my shoulder. they are my teammates and i want them to do well no matter what.
by realizing and embracing this, i think it is going to relieve a lot of pressure from my daily thoughts of practices. it is not saying that i am not going to work hard, but i am no longer working to earn a spot, i am working to by the best player i can be on the team.
in some ways, i think my new motivation has already begun and taken on a life of it's own.
i had reminder bands (livestrong bands) made up to say "outwork" and gave them to the high school players who come to my conditioning workouts.
i am going to use that one word as fuel.
outwork.
i will outwork my team. i will outwork the teams i play against. i will outwork you.
Tuesday, January 27, 2009
standing in line to see the show tonight
monday; climbed. been trying to push myself as of late and it is making recovery time a little harder on my forearms and grip. 6 climbs.
today; gym.
shot hoops to warmup
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x3 @ 175, 2x3 @ 185
(sidenote; been very happy with my progress on the squats and deadlifts. 195 is a personal best in the deadlift, as is the 185 in the squat. nothing to shake a dick at, but shows progress and hints at improvement)
pullups; 3x9
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x5 @ 95. really didn't have much in my arms today and it showed with the attempted hang cleans
rdl; 3x8 @ 135
db swing; 3x8 w/40
depth jumps; 3x5
ab decline; 3x10 rocky style
full stretch
sauna
been pretty exhausted lately. being in a cold basement all day definitely drains a huge amount of energy, along with the actual teaching. oh well.
today; gym.
shot hoops to warmup
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x3 @ 175, 2x3 @ 185
(sidenote; been very happy with my progress on the squats and deadlifts. 195 is a personal best in the deadlift, as is the 185 in the squat. nothing to shake a dick at, but shows progress and hints at improvement)
pullups; 3x9
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x5 @ 95. really didn't have much in my arms today and it showed with the attempted hang cleans
rdl; 3x8 @ 135
db swing; 3x8 w/40
depth jumps; 3x5
ab decline; 3x10 rocky style
full stretch
sauna
been pretty exhausted lately. being in a cold basement all day definitely drains a huge amount of energy, along with the actual teaching. oh well.
Sunday, January 25, 2009
nothing can touch me
went climbing on saturday. pretty quick and got 6 climbs in. felt allright, but arms got tired pretty quickly.
today, hit up the gym with joe.
treadmill warmup
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlifts; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
bench; wanted to find my max 1x5 @ 135, 1x3 @ 155, 1x1 @ 170, 1x1 @ 175
seated row; 3x8 @ 145
abs; some med ball stuff, 2x20 man tacos, 2x30 crunches, 1x20 roll backs
depth jumps; 5x5
hang clean; 3x8 @ 95
finisher; 1 mile on treadmill 5:49
25 burpees
full stretch
today, hit up the gym with joe.
treadmill warmup
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlifts; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
bench; wanted to find my max 1x5 @ 135, 1x3 @ 155, 1x1 @ 170, 1x1 @ 175
seated row; 3x8 @ 145
abs; some med ball stuff, 2x20 man tacos, 2x30 crunches, 1x20 roll backs
depth jumps; 5x5
hang clean; 3x8 @ 95
finisher; 1 mile on treadmill 5:49
25 burpees
full stretch
Saturday, January 24, 2009
playground tactics, no rabbit in a hat tricks
thursday; climbed. i think it was 7 climbs, maybe 8. working on some new routes and didn't feel too strong.
today; went night-skiing. berkshire east was pretty good and it was a lot of fun to get out and ski. did 14 runs in about 3 hours.
today; went night-skiing. berkshire east was pretty good and it was a lot of fun to get out and ski. did 14 runs in about 3 hours.
Wednesday, January 21, 2009
i faced her womb
took yesterday off. did a really stupid thing in not stretching after monday's workout and my hamstrings are still sore to the touch.
lifting usually helps, so i head to lift.
felt like shit today, so it wasn't much at the gym.
warmed up on c2 rower
4 min. and just under 1000 meters for a warmup
did 5 intervals of row 500m, rest 1 minute. kept the strokes per minute at 33 or above for each minute. felt really tired after, but definitely loosened my legs up.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
squat; 2x6 @ 95, 1x6 @ 115, 1x6 @ 135, 3x6 @ 155
pullups; 3x8
lat. pulldown; 3x8 @ 140
ab bench; 3x30, 2x20 each side
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
crunches on ball; 2x30
long stretch
sauna.
not sure about tomorrow.
lifting usually helps, so i head to lift.
felt like shit today, so it wasn't much at the gym.
warmed up on c2 rower
4 min. and just under 1000 meters for a warmup
did 5 intervals of row 500m, rest 1 minute. kept the strokes per minute at 33 or above for each minute. felt really tired after, but definitely loosened my legs up.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
squat; 2x6 @ 95, 1x6 @ 115, 1x6 @ 135, 3x6 @ 155
pullups; 3x8
lat. pulldown; 3x8 @ 140
ab bench; 3x30, 2x20 each side
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
crunches on ball; 2x30
long stretch
sauna.
not sure about tomorrow.
for the love of the game
In thinking about what my goals for this season were and talking to someone about them, a question came up.
"when are you going to be satisfied? it seems that all you care about is frisbee."
my first, knee-jerk reaction was to deny that all i cared about was frisbee. looking closer, it is tough to tell that i care about other things and i started really thinking about what i care about.
i spend at least 4 days a week in the gym. i supplement workouts outside of the gym for 2 other days and usually take one day off a week.
i think about the sport constantly. how to become better at it, how i should be training, coaching techniques, etc...
whenever possible, i am searching through pictures of tournaments i haven't been to with people i don't know, just looking at people playing. i watch videos and read books.
but is it for frisbee? will i be satisfied if i win a title, if i become recognized as a great player?
the answer to both those questions is no.
first, i will never be satisfied. what is their to be satisfied with? if you win one title, why not get another? if you are a great player, why not be the best ever? those questions are easy to answer.
but. is it for frisbee that i sweat and puke, push myself and strain personal relationships?
no. it's not. it's because i want to be a great athlete, frisbee happens to be my sport, the sport that i want to be a great athlete at.
i look at myself in the mirror every morning and want my body to look better. i look at how much weight i lift and want to lift more. i look at each route i climb and want to climb harder ones. i look at how fast i can run a 200 and want to run faster.
i am one of the most competitive people i have ever met. i want to be better than you, than anyone, at anything i do. the past 3 years, something finally clicked and made me realize that in order to be good, and then become great, you have to work your ass off. in the past, i had been able to get by at the things i did and stay competitive.
people have come and spoken to me and say they are impressed with my work ethic and how much time i spend training. i look at how much i workout and don't see anything impressive. i think i can be doing more, i wish i could push myself harder.
the real question is "why?". why do i want to be a great athlete?
supplemental answers help to figure out the real solution. there is nothing like running faster than someone to chase down a disc. breaking the mark is a great feeling. but i think it stems from wanting to be better than you. sometimes, that makes team sports difficult. i want to be better than everyone, not just the other team. sometimes it causes me to look at my teammates and see them as the enemy. something i certainly need to work on, but also helps in practice.
i don't want to be satisfied. i want to be better. there is nothing to be said for the person who relishes their accomplishments when someone else is doing better, working harder. everyday i picture that person who is working harder than me and i know i need to be better, push through and overtake them.
it's not for frisbee, it's for me. it's so i can show myself that i can take the pain, i can take more pain than anyone else.
if you don't believe me, train harder than me.
"when are you going to be satisfied? it seems that all you care about is frisbee."
my first, knee-jerk reaction was to deny that all i cared about was frisbee. looking closer, it is tough to tell that i care about other things and i started really thinking about what i care about.
i spend at least 4 days a week in the gym. i supplement workouts outside of the gym for 2 other days and usually take one day off a week.
i think about the sport constantly. how to become better at it, how i should be training, coaching techniques, etc...
whenever possible, i am searching through pictures of tournaments i haven't been to with people i don't know, just looking at people playing. i watch videos and read books.
but is it for frisbee? will i be satisfied if i win a title, if i become recognized as a great player?
the answer to both those questions is no.
first, i will never be satisfied. what is their to be satisfied with? if you win one title, why not get another? if you are a great player, why not be the best ever? those questions are easy to answer.
but. is it for frisbee that i sweat and puke, push myself and strain personal relationships?
no. it's not. it's because i want to be a great athlete, frisbee happens to be my sport, the sport that i want to be a great athlete at.
i look at myself in the mirror every morning and want my body to look better. i look at how much weight i lift and want to lift more. i look at each route i climb and want to climb harder ones. i look at how fast i can run a 200 and want to run faster.
i am one of the most competitive people i have ever met. i want to be better than you, than anyone, at anything i do. the past 3 years, something finally clicked and made me realize that in order to be good, and then become great, you have to work your ass off. in the past, i had been able to get by at the things i did and stay competitive.
people have come and spoken to me and say they are impressed with my work ethic and how much time i spend training. i look at how much i workout and don't see anything impressive. i think i can be doing more, i wish i could push myself harder.
the real question is "why?". why do i want to be a great athlete?
supplemental answers help to figure out the real solution. there is nothing like running faster than someone to chase down a disc. breaking the mark is a great feeling. but i think it stems from wanting to be better than you. sometimes, that makes team sports difficult. i want to be better than everyone, not just the other team. sometimes it causes me to look at my teammates and see them as the enemy. something i certainly need to work on, but also helps in practice.
i don't want to be satisfied. i want to be better. there is nothing to be said for the person who relishes their accomplishments when someone else is doing better, working harder. everyday i picture that person who is working harder than me and i know i need to be better, push through and overtake them.
it's not for frisbee, it's for me. it's so i can show myself that i can take the pain, i can take more pain than anyone else.
if you don't believe me, train harder than me.
Monday, January 19, 2009
i feel so untouched right now
friday; climbed, but in northampton. kevin couldn't make it out to metrorock.
i think 7 or 8 climbs. still need to finish one climb that has a really tough last move.
sat. and sun.; off
today. gym with joe. did a really difficult (tiring and wanting to vomit type difficult)
10 db snatches w/each arm
10 db swings w/each arm
15 burpees
2 minute rest.
5 times through with a 40 lb db. i really suggest trying this if you want to get some strength work, cardio stuff, and feel like a badass at the end.
i think 7 or 8 climbs. still need to finish one climb that has a really tough last move.
sat. and sun.; off
today. gym with joe. did a really difficult (tiring and wanting to vomit type difficult)
10 db snatches w/each arm
10 db swings w/each arm
15 burpees
2 minute rest.
5 times through with a 40 lb db. i really suggest trying this if you want to get some strength work, cardio stuff, and feel like a badass at the end.
Thursday, January 15, 2009
trust sleepy's, for the rest of your life
yesterday, mullen was tired and couldn't make it to climbing.
did 6 climbs. wasn't a very good climbing day, but worked hard on a few difficult climbs.
today, to the gym.
warmed up shooting hoops, chasing after rebounds accounted for most of the warming up.
to the rack for seigs' workout.
5 sets of 6 reps of each exercise
bent over row
rdl
hang clean
front squat
push press
back squat
warmed up doing 6 reps of each at 65
went through all 5 sets at 85.
only put the bar down at the end of sets, rest 2 minutes in between sets.
i really like this workout. makes you work hard and actually works my forearms a lot more than i thought.
deadlift; 3x8 @ 135. wanted to do a few more reps at lower weight
2x30 crunches on balance ball
2x30 on ab bench
2x20 man tacos
3x5 depth jumps
full stretch
tomorrow, climbing with kevin at metrorock. interested? come join us.
did 6 climbs. wasn't a very good climbing day, but worked hard on a few difficult climbs.
today, to the gym.
warmed up shooting hoops, chasing after rebounds accounted for most of the warming up.
to the rack for seigs' workout.
5 sets of 6 reps of each exercise
bent over row
rdl
hang clean
front squat
push press
back squat
warmed up doing 6 reps of each at 65
went through all 5 sets at 85.
only put the bar down at the end of sets, rest 2 minutes in between sets.
i really like this workout. makes you work hard and actually works my forearms a lot more than i thought.
deadlift; 3x8 @ 135. wanted to do a few more reps at lower weight
2x30 crunches on balance ball
2x30 on ab bench
2x20 man tacos
3x5 depth jumps
full stretch
tomorrow, climbing with kevin at metrorock. interested? come join us.
Tuesday, January 13, 2009
come on, clap your hands
monday; played about 1 1/2 of basketball with the arhs ultimate rec league team. they had practice so i went and scrimmaged with them. fun.
today; was going to go lift, but felt like shit all day. came home and managed to convince myself to go for a run. ended up being a good run. really nice out, little bit cold and helped to clear out my chest and head. 26:52 and about 3.5 miles.
unfortunately, about time to accept that i don't just have a pulled lower back muscle, but that my spine is not happy with me.
need to make an appointment with my doctor to start thinking about options. not curable, but through exercise and some pt, usually you can postpone onset of serious limitations.
tomorrow, mullen is coming into town and we are climbing. updates to follow.
today; was going to go lift, but felt like shit all day. came home and managed to convince myself to go for a run. ended up being a good run. really nice out, little bit cold and helped to clear out my chest and head. 26:52 and about 3.5 miles.
unfortunately, about time to accept that i don't just have a pulled lower back muscle, but that my spine is not happy with me.
need to make an appointment with my doctor to start thinking about options. not curable, but through exercise and some pt, usually you can postpone onset of serious limitations.
tomorrow, mullen is coming into town and we are climbing. updates to follow.
Sunday, January 11, 2009
you might be a big fish, in a little pond
thursday, went to indoor. wasn't too bad, ran around a little bit.
friday, quick climbing. 5 climbs.
saturday, day off.
today, to the gym.
warmed up on treadmill.
squats; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x8
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x8 @ 85, 2x8 @ 95
rdl; 3x8 @ 125
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
db swing; 3x8 @ 40
back extension; 2x8 w/25 lb plate
30 crunches
20 man tacos
finsher; 50 burpees
full stretch
steam room
friday, quick climbing. 5 climbs.
saturday, day off.
today, to the gym.
warmed up on treadmill.
squats; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x8
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x8 @ 85, 2x8 @ 95
rdl; 3x8 @ 125
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
db swing; 3x8 @ 40
back extension; 2x8 w/25 lb plate
30 crunches
20 man tacos
finsher; 50 burpees
full stretch
steam room
Wednesday, January 7, 2009
want to have groupies
no school today so i got to sleep in and get to the gym earlier than normal, which is awesome.
shooting hoops, one time through jeff's jumping drill.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x7, 1x5
ab bench; 3x30, 2x20 each side
seated row; 3x8 @ 130
rdl; 3x8 @ 125
hang clean; 1x8 @ 85, 2x8 @ 95
db swing; 3x8 w/30
ab decline; 3x10 rocky style
2x30 crunches on ball
finisher; 50 burpees
shooting hoops, one time through jeff's jumping drill.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x7, 1x5
ab bench; 3x30, 2x20 each side
seated row; 3x8 @ 130
rdl; 3x8 @ 125
hang clean; 1x8 @ 85, 2x8 @ 95
db swing; 3x8 w/30
ab decline; 3x10 rocky style
2x30 crunches on ball
finisher; 50 burpees
Monday, January 5, 2009
i'm so addicted to
so, in an ealier post, i mentioned that i wanted to treat my body as a "real" athlete would. part of my desire to use this term is because of the type of resolutions/goals i have made in the past. i have tried doing the quitting of vices for a set period of time. i have tried cutting back on certain things (eating, vices, etc..) both of these really didn't work well. cutting back is difficult for me, as i really like certain vices. quitting has worked well in small doses, but unless it is during the season, doesn't work for me. by saying i am going to treat me body like a real athlete, i am basically giving myself a bit of a loophole to still engage in certain vices, but actually moderate it with a certain bit of hindsight and technique. if you don't believe me and think this is a bunch of horsecrap, you are probably right.
the next part of the real athlete resolution will be to be actually engaging in physical activity at least 6 times a week. that means lifting, climbing, running, playing any sport (only if heart rate is elevated), skiing, etc..I am almost finished setting up my schedule for jan. and feb. and it should fit pretty well with my life schedule as well.
to further break down this part of the resolution, i want to get stronger in jan, feb, and march. i want to maintain this strength through the entire season. in jan, feb, and march, i will be doing 2-3 lifting sessions a week. also, some indoor (crappy) will be on lifting days. climbing 2-3 times a week. 1 or 2 times a week there will be interval and fartlek based conditioning runs. also, to mix it up, will be doing sprint stuff in the gym. in march, before lifting, i will start some plyo stuff. this is the short term workout plan and will adjust accordingly.
i am going to make an effort to eat better. less sugar, refined flour, fatty stuff, more lean protein, fruits and veggies, whole grain. this is one that should be pretty easily attained with some practice and as long as i commit to go to the grocery store a little bit more for fresh ingredients.
these are pretty basic resolutions for many, but a different approach than i have taken in the past. having different sets of goals all under the fitness umbrella give me a chance to assess in different ways and make improvements in individual facets of the overall goal, which is to treat my body the way a "real" athlete does.
anyway, here goes.
the next part of the real athlete resolution will be to be actually engaging in physical activity at least 6 times a week. that means lifting, climbing, running, playing any sport (only if heart rate is elevated), skiing, etc..I am almost finished setting up my schedule for jan. and feb. and it should fit pretty well with my life schedule as well.
to further break down this part of the resolution, i want to get stronger in jan, feb, and march. i want to maintain this strength through the entire season. in jan, feb, and march, i will be doing 2-3 lifting sessions a week. also, some indoor (crappy) will be on lifting days. climbing 2-3 times a week. 1 or 2 times a week there will be interval and fartlek based conditioning runs. also, to mix it up, will be doing sprint stuff in the gym. in march, before lifting, i will start some plyo stuff. this is the short term workout plan and will adjust accordingly.
i am going to make an effort to eat better. less sugar, refined flour, fatty stuff, more lean protein, fruits and veggies, whole grain. this is one that should be pretty easily attained with some practice and as long as i commit to go to the grocery store a little bit more for fresh ingredients.
these are pretty basic resolutions for many, but a different approach than i have taken in the past. having different sets of goals all under the fitness umbrella give me a chance to assess in different ways and make improvements in individual facets of the overall goal, which is to treat my body the way a "real" athlete does.
anyway, here goes.
Sunday, January 4, 2009
i wanna kiss you all over
took friday off and climbed on saturday.
today, i lifted.
quick treadmill warmup
squat; 1x6 @ 115, 1x6@ 135, 1x6@ 155, 2x3 @ 175
calf raises; 3x15 w/55 lb db
hang clean; 2x8 @ 85, 1x8 @ 95
push press; 2x8 @ 75, 1x8 @ 85
lat. pulldown; 2x8 @ 140, 1x8 @ 150
ab bench; 3x30, 2x20 each side
rdl; 3x8 @ 115
db swing; 3x8 @ 30
back extension; 2x8 w/10 lb plate
man tacos; 1x20
crunches; 1x30
treadmill. 1 minute warmup
1 min. @ 10.5mph , one minute @ 7 mph. x 5
right into
30 sec. @10.7mph, 30 sec. @ 7 mph
cooldown.
full stretch.
felt good.
today, i lifted.
quick treadmill warmup
squat; 1x6 @ 115, 1x6@ 135, 1x6@ 155, 2x3 @ 175
calf raises; 3x15 w/55 lb db
hang clean; 2x8 @ 85, 1x8 @ 95
push press; 2x8 @ 75, 1x8 @ 85
lat. pulldown; 2x8 @ 140, 1x8 @ 150
ab bench; 3x30, 2x20 each side
rdl; 3x8 @ 115
db swing; 3x8 @ 30
back extension; 2x8 w/10 lb plate
man tacos; 1x20
crunches; 1x30
treadmill. 1 minute warmup
1 min. @ 10.5mph , one minute @ 7 mph. x 5
right into
30 sec. @10.7mph, 30 sec. @ 7 mph
cooldown.
full stretch.
felt good.
Thursday, January 1, 2009
take on me
to the gym for a quick lifting thingy.
hoops shooting warmup
overhead db incline; 3x6 @ 50
calf raises; 3x15 w/50
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x7
seated row; 2x8 @ 120, 1x8 @ 130
ab bench; 3x30, 2x20 each side
rdl; 1x6@ 115, 2x6 @ 135
bench; 3x5 @ 145
gym was closing so i called it a day.
indoor tonight. should be a huge letdown. nice.
hoops shooting warmup
overhead db incline; 3x6 @ 50
calf raises; 3x15 w/50
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x7
seated row; 2x8 @ 120, 1x8 @ 130
ab bench; 3x30, 2x20 each side
rdl; 1x6@ 115, 2x6 @ 135
bench; 3x5 @ 145
gym was closing so i called it a day.
indoor tonight. should be a huge letdown. nice.
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