i'll be working on the railroad

on my way to grandma's house for dinner, but wanted to squeeze a workout in.

headed to the amherst college track, crossing my fingers it was clear. half of it was, the other half was 200m of hard snow/ice that was rather forboding.

warmup of a few laps, then stride/accelerate straights, jog curves for 2.

run 400, do 50 bodyweight squats x 4

75-50 squats; 81 (argh!) -50 squats; 80 -50 squats; 78 (yes!) -50 squats
total workout time; 18:30

10 burpees

full stretch.

this workout is pretty badass and entertaining. it was tough running on ice, the real difficult part being actually going from track to ice and vice-versa. wanted to get it done in under 20. also wanted to keep each one below 80. second one missed, but i pushed real hard on the last one and was happy. try this workout.

i turn my head to the east

gym today

treadmill stuff. some incline increase and decrease and about 1.5 miles

deadlift; 1x6 @ 135, 1x6 @ 155, 1x6 @ 185, 1x6 @195, 2x3@215, 1x3 @ 225
pullups; 10,9,7,7,7 and 5 i-beam pullups
lat. pulldown; 3x6 @ 150
ab bench; 3x30, 2x20 each side
rdl; 3x8 @ 135
db swing; 3x8 w/45
single leg squat; 3x5 w/each leg (stand on a bench, lower one leg while keeping a straight back, touch your heel to the ground, go up)
1x15 roman chair
3x10 ab decline
3x5 core squat w/25 lb plate
1x15 rollbacks

i don't give a what where you're from

wednesday; off.

got most of my big toenail on my left foot taken off, ingrown city.
chiropractor told me my right hip is lower then my left one, making my right leg "longer". he thinks he can adjust it with a couple visits, works for me.

thursday; indoor. eh.

today; gym.

treadmill warmup
quick active, focusing on hamstrings.

some plyo stuff.

overhead db incline; 3x6 @ 55
ab bench 3x30, 2x20 each side
seated row w/db pushups; 1x6 @ 150, 2x6 @ 160 - pushups 3x5 w/30 lb db's
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195 (these were hard)
db fly on balance ball; 3x8 w/25 db in each hand
2x30 balance ball crunch
2x20 man tacos
hang clean; 3x6 @ 95
push press; 3x6 @ 95

full stretch

steam room, hopefully i won't get the same awful lung infection i did before.

everytime i do it makes me laugh

interesting day. went up to the same bar i referenced from thursday evening. today, the lure was $.25 mini tacos and $2.00 margaritas. got up there around 1:45 with joe and julie and proceeded to eat about 26 mini tacos and 5 margaritas.

think the day is going to end there? nope. got back to the apartment, had a bottle of merlot with joe while playing nfl street on gamecube. seems like the day might start to wind down now, right? haha, only if you're a pussy. it's about 5:30 now and time to go climbing.

7 climbs. did 3 climbs which i had done individually on seperate days before, but today got all 3 in, which was exciting.

finished climbing and took my new mini-computer to another dive bar, this one in amherst and continued the escapade with a tall-boy 'gansett, subway, some buck hunter, and probably at least 2 more 'gansetts.

i love school vacation.

i'm bringing sexy back

gymshow

warmed up jump roping. extremely frustrating because i am not a very good at it. anyways, did 7 times through of 1 minute on, 1 minute off. did 3 times through of 1 minute on, 30 seconds off. had a pretty good sweat going after.

overhead db incline; 3x6 @ 55
ab bench; 3x30, 2x20 each side
lat. pulldown; 3x8 @ 150
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 1x6 @ 195, 3x3 @ 215
pullups; really didn't have much here today, 10, 8,8
squat stuff; using 45 lb bar
-1x6 each leg;lunge forward, push overhead, back up and lower bar
-1x6 each leg; lunge back, push overhead, come back up and lower bar
-1x6 each leg; lunge back, push overhead, step back up and through, lunge forward, push overhead, back up
with the push press, definitely made it tough and worked on keeping core tight.
ab ball crunches; 2x30
man tacos; 2x20

finisher; 50 burpees. took about 4 minutes.

full stretch

sauna

i got my deuce deuce in the trunk

saturday off.

sunday plyos. went through the old vert routine, jgx2, med ball stuff and stretch

hope it gives you hell

went out and bought an 8-lb med. ball. r-todd's workout with the throwing and sprinting after it got me excited.

active warmup
some plyo stuff, one leg bounds, bounds, power skips, blah blah
shuffles with med ball overhead
toe taps with med ball overhead
sumo throw behind and run and catch on a bounce-1x10
chuck it sideways and run and catch on a bounce1x3 each way

indoor at night and then out for beers, closing down a dive bar in millers falls and taking in the local scenery. i bought a raffle ticket for the mohawk motorcyle club. i could win $100 in lotto tickets!

wish i could dine with you

headed off to the gym.

treadmill warmup
few minutes shooting hoops.

legs were still very sore and was hoping i could lift them out of it.

squats; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 1x3 @ 195, 1x1 @ 195 (going down into the first one and attempting to come back up, felt like my quads were going to rip off of the top of my knees. knew it was time to stop. on a postive note, i definitely felt as though i was strong enough to do 2 more.)
pullups; 3x10, 1x8
seated row + db pushups; 3x8 @ 150, 3x5 w/20 lb db's
ab bench; 3x30, 2x20 each side
depth jumps; 3x5
ab decline; 3x10 rocky style
benchpress; 3x6 @ 135
rdl and db swing; 3x8 @ 135, 3x8 w/40 lb db

stretch. was really tired and just wanted to go home, but made myself stretch. smart move.

sauna

don't let it get away

monday; climbing. went ok, figured a move out that had been bugging me, but couldn't finish the route.

tuesday; off

wednesday; bike ride. went out for a ride, pretty cold, but not too bad. the ride, however was extremely difficult. for whatever reason, legs felt tired, lungs felt awful. oh well. good to know.

thursday; climbing with mullen. 9 climbs and 2 first sends. awesome, which made me excited.

friday; had to help a friend out and didn't get a workout in.

today; gym with joe.
warmup on treadmill.
then run 1/4 mile as fast as i can, 50 bodyweight squats x 4
this really killed me. did the first 1/4 at speed 11.0 and incline 3. next 3 1/4's were at 10.7, with the last one getting bumped up to 10.9 for most of it.

lat. pulldown; 3x8@ 150
ab crunch; 2x30
db swing; 3x8 w/40
db bench press; 3x6 w/55 db's
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 175, 2x3 @ 195, 1x3 @ 215

still need to stretch. either plyos with zoodisc or workout on the amherst college turf field tomorrow.

sometimes your words just hypnotize me

saturday got some climbing in. 7 climbs, figured out a route that had been giving me trouble, which was exciting.

sunday went and did plyos with zoodisc. some leaping, bounding, and sprinting ensued. good workout and with a good stretch afterward, feel pretty good today.