back from the dead

finally feeling better. after about 3 1/2 weeks of pure shit in my lungs and weird chills and pains racking my brain and body, i feel good enough to lift.

yesterday, went to the gym.

warmed up shooting hoops.
jgx1
starting a lifting and plyo program out of the "vertical leap development bible". did one program out of it last year with decent results and feel the program i picked for right now will yield even better results. the lower body exercises are the program.
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x1 @ 185, 1x1 @ 205, 3x5 @ 165
seated row; 3x8 @ 150. tweaked something pretty badly in my back during the second set. could really use my right leg to stand on.
hamstring curl; nautilus machine at setting "7" i think.
single leg calf raises on stair; 3x20 each leg.
ab bench; 3x30
pretty bad sinus headache by this point and decided to take my time stretching and then head to the sauna.
back loosened up a little, but still kept waking me up last night. iced and took ibuprofen and did more of that today.

2.25 mile run, very easy.
5x 15 yard lead up to 45 yard sprint
throwing.

full stretch.

more reflection on current progress into goals for the season to come later tonight or tomorrow.

oh baby baby if you seek amy tonight

got to the gym today.

warmed up shooting hoops
single leg jump up; 3x8 each leg (onto weight bench)
overhead db incline; 3x6 @ 50
back extension; 3x8 holding 25lb plate
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 1x3 @ 195, 1x3 @ 205, 1x3 @ 135
lat. pulldown; 3x6 @ 160
ab bench; 3x30, 1x20 each side
ab ball crunches; 2x30
man tacos; 2x20
core squat w/25lb plate; 2x6
single leg rdl; 3x8 each leg holding 2 45lb db's

full stretch

feel like i got hit by a train. sometime during the workout, i started losing it. now, nyquil and gatorade are my comrades.

either you ride with us, or collide with us

had a chance to get out on a real field with real grass and run around. did some warmup stuff and then did 70 yard pickups.

chucked some discs as far as i could for awhile

5x70 sprints.

threw for awhile.

was on my bike so got a little bit of cardio in as well.

you gotta move with urgency

went to the gym in the morning because i had a chiro appt. this afternoon and didn't want to go all the way back to northampton.

treadmill warmup
few minutes shooting hoops
jgx3. felt like i had lead weights tied to my waist, ankles, and thighs
seated row; 1x6 @ 160 then straight to db pushups, 1x5 @ 25 x3
deadlift; 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 1x6 @ 195, 1x3 @ 215, 2x3 @ 225
pullups; 2x8, felt pretty weak
ab bench; 3x30
hang clean; 3x6 @ 95
push press; 3x6 @ 95
single leg squat; 3x7 each leg
ab decline; 2x10 rocky style
man tacos; 1x20
roman chair; 1x15

few quick stretches

hot child in the city

...is an awful show. border agents are cocks.

gym today, after what was probably the hardest day at work i have ever had.

treadmill warmup; 1 mile
active
plyos
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 1x3 @ 195, 1x3 @ 205
pullups; 2x10, 1x7
lat. pulldown; 3x6 @ 160
ab bench; 3x30, 2x20 each side
rdl; 1x8 @ 135, 1x8 @ 145, 1x8 @ 155
db swing; 3x8 w/45lb db
2x30 ball crunch
2x20 man tacos
single leg squat; 3x6 each leg
hopped on treadmill and ran 1/2 mile as fast as possible.

full stretch
sauna

brent; huge explosions, helicopters

thursday; off
friday; treadmill warmup. went out into the parking garage and did some sprints. some incline stuff, 10x40 yard. went up on the roof, where they had a b-ball court and ran and jumped around for a bit. went back into the gym.
3x10 db snatch each arm w/45lb db.
3x10 db swing each arm w/45lb db.
ab decline, 2x10.

didn't stretch. idiot.
saturday and sunday off.
today; went for a nice and easy bike ride with a few hard intervals. it's amazing how much better it is to take a 45 minute bike ride outside, as opposed to inside on a exercise bike.

let me upgrade you

friday went climbing. not bad, felt a little bit tired.

saturday went to the gym.

warmed up shooting hoops. felt a little sluggish.
jg x 4

squat; 1x6 @ 95, 1x6 @ 115, 1x6 @135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
seated row; 1x8 @ 150, 2x6 @ 160. w/3x5 db pushups with 25lb db's
ab bench; 3x30, 2x20 each side
forward lunge w/overhead press 1x6 each leg
backward lunge w/overhead press 1x6 each leg
backward lunge and step through to forward lunge w/overhead press 1x6 each leg

full stretch

feeling kind of sunday

have been a little bit lax on this blog and posting on the ironside one.

need to make sure i am doing both.

saturday, lifted, will get the details and post later.

sunday off.
monday off.
tuesday climb.
today, a quick run, 2.25 in 16 minutes.
then gym.
got to the gym.

very quick warmup shooting hoops, vigorously chasing rebounds.

jgx2
deadlift; 1x6@ 135, 1x6 155, 1x6 @ 175, 1x6@ 195, 2x3@ 215, 1x3@ 225
ab bench; 3x30, 2x20 each side
hang clean; 2x6 @ 95, 1x6 @ 105
push press; 2x6 @ 95,1x6 @ 105
single leg squat; 3x5 each leg
1x30 ball crunch
1x20 man taco

stretch.

in airport now. bradley is way better than logan. at the terminal within 15 minutes of parking.