gone but not forgotten

wednesday;
played at practice and legs were really sore from lifting the day before. didn't feel right after practice and just did 6 laps of sprint/stride straights, jog curves.

thursday;
played at practice again, legs felt even more sore and tight than the day before.

friday;
went to the gym yesterday.

treadmill warmup
shot hoops for a few minutes.

few active stretches

plyos;
slalom jumps; 2x50
star jumps; 2x8
powerskips; 2x30 yards
side to side box jump; 2x5
single leg step up jumps; 2x5
low jump squat; 2x30
weights;
deadlift; 1x6 @ 135, 1x4 @ 155, 1x3 @ 175
deadlift from platform (standing on 2 45's stacked on top of each other) 4x5 @ 185
4x10 pushups
3x10 ab bench
barbell lunge; 2x8 each leg @ 65
seated row; 3x6 @ 160
2x20 man tacos
3x20 single leg calf raises w/60 lb db

stretch.

seemed to help my legs get a little bit unsore and feel pretty good this morning.
going to foam roll before the drive out to practice.

so dip, dip, dip dive

been a little while.

last thursday, went to the gym before heading out to nationals.

5 times through w/40lb db;
10 db swings
10 db snatches
15 burpees

one minute rest between sets

pullups; 3x8

25 burpees

stretch.

left at 9, drove to columbus. watched a bunch of ultimate friday-monday, and took the time to rest the bod a little bit.

gym today.
warmed up shooting hoops, sprinting after rebounds. lots of rebounds, so it was good.
quick active.
2x30 slalom jumps
2x8 star jumps
2x30 yard power skips
2x5 side to side box jump
2x5 each leg single leg jump up
2x30 low ankle jump

lifting
db bench; 1x6 @ 35s, 2x6 @ 55s, 1x6 @ 60s
squat; 1x6 @ 95, 1x4 @ 115, 1x2 @ 135, 1x2 @ 155, 4x6 @ 175
1 1/3 squat; 2x8 @ 85
pullups; 10,9,9,9
ghr; 4x6
ab bench; 2x30
man tacos; 2x20
ab ball crunch; 2x30
calf raises; 3x20

stretch

track tomorrow

i've been kissed by a rose

did the track workout tonight w/mullen and a few other dudes.

the miracle mile to start the workout was tough, followed by the next one.

the rest of the workout was pretty smooth.

threw for a little bit.

some stretching

one minnesota, two minnesota, three and...

saturday and sunday; practice. definitely tired, but not completely wiped out.

stretch and foam rolled once i got home on sunday, which felt horrible but definitely saved me from feeling like hell on monday.

monday off.

today, went to the gym and climbed with mullen and lisa.

7 climbs, varying difficulty.

ab circuit type thing.
went through this 3 times
*20 man tacos on bench
*30 ab ball crunches
*10 rocky style incline situps w/8lb (i think) med. ball

then 1x15 roman chair leg extension

dinner and a solid romping of mullen at big buck hunter safari. still undefeated against ironside......

i can see your halo

wednesday played with the high schoolers
thursday played against high schoolers with zoo

today

went and played against the high school with some umass guys yesterday. good times.

gym today.

treadmill
shoot for a little bit
single leg bulgarian split squat; 3x8 @ 65
back extension; 1x8 w/10lb plate, 2x8 w/25
ab bench; 3x30
seated row; 3x6 @170
rdl; 3x8 @ 175
ab ball crunch; 2x30
man tacos; 2x20
db bench; 3x6 w/60s
ghr; 2x15
ab roll backs; 2x15
calf raises; 3x20 each leg w/60 lb db

full stretch.

practice tomorrow.

cause your every where to me

back at it after 4 days off. not too pumped about that, but really wasn't able to get a workout in. friday was a travel day, then team meeting. coached all day saturday, dinner, then team meeting. coached all day sunday, dinner, celtics, waffle house, bed. monday travel and should have done something, but was exhausted.

gym today.

treadmill warmup.
squats; 1x6 @ 95, 1x4 @ 115, 1x2 @ 135, 1x6 @ 155,165,175,185. really had to push through the 185s and bent forward a little more than i liked.
pullups; 10, 9,8,8,8
explosive squat; 2x5 @ 95
ghr; 4x8
pushpress; 2x6 @ 95
ab bench; 3x30
ab ball crunch; 2x30
man tacos; 2x20
calf raises; 4x20 (both legs same time)

quick stretch.

went and played 1 1/2 of really swilly local pickup. it was fun and at this point any time on the field, since i have had almost none, is good for me.

stretch.

your lips like sugar

went to the gym. the power was out, so there weren't any lights on, which was weird.

really hot because of no a.c. and a decent amount of people sweating in a gym. kind of gross.

warmed up shooting hoops

2xjg
bulgarian split squats; 3x8 w/55 (on the barbell)
rdl; 1x6 @ 95, 1x4 @ 135, 1x2 @ 155, 3x @ 165
ab ball crunch; 2x30
ab bench; 3x30
seated row; 3x6 @ 160
man tacos; 2x20
ghr; 2x15
db bench; 3x7 w/55s
back extension; 3x8 w/10lb plate
calf raises; 3x20 each leg w/55lb db

stretch

you're not gonna get us

pretty easy 2.25

6x70 yard sprints

stretch

do the helen keller, and talk with your hips

coached all weekend.

came in 2nd, should have come in first, but just couldn't get the team up and ready to go.

to the gym.

treadmill warmup
shot around for a bit. legs felt pretty good, but didn't do any jumping stuff.
squat; warmed up with 1x5 @ 95, 1x5 @ 115, 1x5 @ 135 and then did 1x6 @ 145, 1x6@ 155, 1x6 @ 165, 1x6 @ 175
explosive squat; 2x5 @ 90
pullups; 9,8,8,8,9
db bench; 3x6 w/55s
ghr; 4x8
ab ball crunch; 2x30
ab bench; 3x30
man tacos; 2x20 on bench
calf raises; 4x20

full stretch

in the navy

you guessed, it. gym.

treadmill warmup
shot hoops

jgx2

barbell split squat; 3x8 each leg with just the barbell (these are hard for me and should be good for both single leg strength and balance)
rdl; 1x8 @ 135, 3x8 @ 155
pullups; 8,7,8,8,7
glute ham raise (made by putting 3 45's on the each end of a barbell, putting a squat pad on the bar for my calves, and found a pad for my knees); 2x15 brutal!
calf raises; 3x20 each leg w/55 lb db
ab ball crunch; 2x30
man tacos on weight bench; 2x20
ab decline; 3x10 rocky style

stretch.