i just made you say underwear

hey guys! don't worry, i'm back.

exhausted today.

since last tuesday, didn't really do much.

was pretty sore from playing in the muck and mud on tuesday, so took wednesday off. thursday tried to get a little run in, but still felt pretty sore and tight, so didn't do much. friday, travel day to outside philly for a tournament.

coached saturday and sunday.

won the tourney. great weekend.

monday; bike ride. went really hard 3-4 times at one minute intervals. felt good.
today; this morning, went for about a 6 mile ride before work. played at practice. some pretty dumb throwaways.
gym.
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 145, 1x6 @ 155, 1x6 @ 165
pullups; 5,10,9,5,6
explosive squats; 2x5 @ 85 (go down and explode up as fast as possible)
ab ball crunch; 2x30
ab bench; 3x30
bench press; 1x6 @ 95, 1x6 @ 115, 1x5 @ 135, 1x1 @ 155, 1x1 @ 165, 1x3 @ 135
hamstring curl, standing; 4x8 @ 55, each leg
calf raises off platform; 4x20 (both legs at same time)

stretch.

tired.

love to hear percussion

been a little bit.

thursday, did a relay style field of dreams with my players. hadn't really warmed up and it showed. felt like shit, ran pretty well, puked after it was done.

friday; played in a couple scrimmages with the team.

saturday-monday; off. went up to portland to visit a friend and didn't do anything for a few days.

today; gym in the morning.

treadmill warmup
seated row; 3x6 @ 160
2x30 ab ball crunch
db bench press; 3x6 w/55s
deadlift; 1x8 @ 135, 1x8 @ 155, 1x6 @ 175, 3x8 @ 195
man tacos; 2x20
barbell lunge; 3x8 each leg (65 lbs)
calf raises; 3x20 each leg w/50 lb db

going to zoodisc practice later and then to some crappy pickup in northampton.

hoping to get some good workouts in this vacation.

p-p-p-p-p-p-p-pokerface

bike ride.

half hour. pushed a little bit.

second day in a row, completely exhausted but pushed through and did something.

nice

close your eyes

took monday off

gym today

quick bike warmup
squat; 1x8 @ 95, 1x8 @ 115, 1x8 @ 135, 3x8 @ 145
ab bench; 3x30
standing leg curl; 4x8 each leg @ 55
ab ball crunch; 2x30
db bench press; 3x6 w/55s
man tacos; 2x20
calf raises; 3x20
lat. pulldown; 3x6 @ 160

full stretch.


really happy with how well i pushed through being tired to drive to the gym after practice and get this workout done.

i'm on a boat

friday; scrimmaged with the h.s. kids and joe. my team should have won, but blew a couple chances and lost 15-12.

saturday; went and played for 3 hours with bodhi. wanted to get in cleats on the field and with tryouts being canceled for ironside/sons, i had a good time in some crappy weather playing with those guys.

sunday; tryouts at lancaster. split up into 4 teams, did some drills, scrimmaged, more drills and some talking about defense, scrimmaged. team went 3-2. again, had some chances to score, but couldn't put it in when we needed to. played handler for the day. neat.

what a beautiful day in the neighborhod

gym show

deadlift; 1x8 @ 135, 1x8 @ 155, 3x8 @ 185
ab bench; 2x30
lunge; 3x8 each leg w/55
ab ball crunch; 2x30
calf raises; 3x20 each leg w/45 lb db
man tacos; 2x20
bench press; 4x5 @ 135

climbing; 6 climbs

we made you

went for a trail run today.

probably the longest run i have done this year, just under a half hour. felt good, pushed hard for a few minutes, but really just took time to enjoy it, stretch my legs, and get loose.

lifting tomorrow.

bike ride and scrimmaging with my players on friday.

excited to get out on the field with everyone this weekend.

on the corner of first and amistad

did some med ball stuff today.

warm-up jog
dynamic

2 suicides
3x10 squat to sprint and catch on one bounce
2x8 chest pass to sprint
3x5 180 to squat toss to catch on a bounce
2 suicides

stretch

i turn my head to the east

gym.

warmed up shooting.

ab bench; 3x30
seated row; 3x6 @ 150
squat; 1x8 @ 95, 1x8 @ 115, 3x8 @ 135. dropping weight and increasing volume for a few weeks.
overhead db incline; 3x6 w/55s
standing hamstring curl machine; 4x8 each leg @ 50
db fly on balance ball; 1x8 w/20s, 2x8 w/25s
calf raises; 3x20
ab ball crunches; 1x30

stretch
sauna.

somebody leave the lights on

back at that running thing.

went for a badass run today. i use the term badass to describe any workout situation that is at least slightly icky weather-wise and also when you don't wear as many articles of clothing as you should.

so, went for a badass run in the rain with just a t-shirt on, and shorts, and went on both road and trails, which was fun. about 20 minutes total, going hard at times, kind of fartleky.

cooldown, which was just a decent amount of really slow jogging with some striding.

bodyweight squats; 4x25

stretch, foam rolling (ouch)

sitting with my head between my hands

after looking at some of rt's med ball stuff, i am excited to do more with mine. oooooooh.

anyway, to the gym today. about a mile warmup on the treadmill.

little bit of active stretching stuff.

deadlift; 1x8 @ 135, 1x8 @ 155, 3x8 @ 175
pullups; 8,8,7
ab bench; 3x30, 2x20 each side
barbell lunge (just using the bar, no extra weight); 3x8 each leg
overhead incline db press; 3x6 w/50s
calf raises w/45 in hand of leg doing the calf raise; 3x20 each leg
2x30 ball crunches
2x20 man tacos.

full stretch
sauna.