i shot a warhol

got to the gym

quick active.

some plyos;
2x15 laundry jumps
2x30 yards power skips
2x30 yards bounding
2x30 yards single leg bounding (2 each leg)

lifting;
squat; 1x6 @ 95, 1x4 @ 115, 2x8 @ 135, 1x2 @ 185, attempted 225 but didn't get it, 1x5 @ 135
hang clean; 3x6 @ 95
push press 3x6 @ 95
pullups; 3 sets to failure, 10, 8, 5
decline situps; 3 x 10 rocky style

little bit of stretching.

turn out the lights

bodhi was well represented this morning.
7 dudes for an 8 o'clock workout on a saturday, shweet.

did some stadiums at umass.

4 sets of 5 reps. did some single step, some doubles, some high knees, and some grapevine.

then went a scrimmaged a little bit with the ycc team. quick hop into the river and back to nutc.

godspeed.

whisper words of wisdom

been a little bit in between posts.

working at nutc this week and next. have been able to get a decent amount of core in as well as some sprinting stuff.

hit the gym yesterday.

deadlift; 1x6 @ 135, 1x5 @ 155, 1x4 @ 185, 1x2 @ 205, 3x6 @ 225
seated row; 2x6 @ 150, 1x6 @ 160
hang clean; 3x6 @ 95
push press; 3x6 @ 95
pullups; four sets to failure; 9,8,8,5
rdl; 3x8 @ 135

nothing today, a little bit sore from the lifting. hopefully some running tomorrow and lifting friday.

stand by me

strapped on the cleats and did a workout with some dudes.

me, sambob, pbob, stubbs, andrew, kanner went over to amherst college.

quick warmup.

2 suicides (think basketball court)
then some agility stuff.

*10 bodyweight squats
*skip go x 6
*10 pushups
*start on right foot, sprint 10 yards, plant with right foot, backpedal to line x 3
*same thing with left foot x 3
*start on left foot, sprint 10 yards, plant with left foot, pivot 180 degrees, backpedal to line, plant left foot, pivot 180 degrees x 3
* same thing with right foot x 3
*shuffles x 3

went through the whole thing 5 times

2 suicides

little bit of stretching

don't stop till you get it up

been a little bit between posts. up on vacation with the whole extended family in north conway. took all of sunday and a few hours on monday to fully recover from saturday night’s gross misjudgement of how much alcohol i was consuming.

anyway, have got a few workouts in since being up here. on tuesday went for a 5.4 mile run, about 7:45 pace. certainly wasn’t too challenging, but ran with my cousin and it was a good clip and the farthest i have run at one time in a couple years.
today, i went for a bike ride. 45 minutes. the headwind i was pedaling into was probably the strongest i have ever dealt with and it sucked. legs felt sufficiently drained by the end of the ride.
tomorrow, heading back home. hoping to get some plyos in before i leave, with some core and pushups. also played 18 holes of disc golf yesterday at wildcat mountain. fun and lots of walking up and down hills, since the course is set on a ski area.

hoping i can somehow make a little bit of practice this weekend, but i am working at nutc so we’ll see…

i wanna shake you off

back to the gym.

warmed up shooting hoops. not good at basketball.

deadlift; 1x6 @ 135, 1x4 @ 155, 1x2@ 185, 1x5 @ 205, 1x5 @ 215, 2x5 @ 225
seated row; 3x8 @ 150
ab bench; 3x30
db bench press; 3x6 w/55s
man tacos; 2x20

nice long stretch. ankle feels allright, legs are pretty sore from working out this week.

i lift you up

speed workout today.

wasn't sure if the ankle was ready for it, but gave it a shot.

legs were still really sore from lifting, but, like i said, gave it a shot.

12x20
10x40
8x60
5x80
3x100

some rest in between. overall, was very slow off the start and then got quicker. attribute the slowness to lack of running (ankle) and soreness from lifting on tuesday.

pumped that the workout happened and that i did it. lifting hard again tomorrow and then practice this weekend. mostly drills for me, i think, we'll see how the ankle feels.

bodhi.

i count the steps that you take

finally back at the gym. trying to test out the ankle a little bit. felt pretty tight, was still sore, but was able to plant off it allright.

warmed up shooting hoops. jumped at the rim a few times and was actually able to get rim, which i am pumped about because i haven't done much since the ankle jacked itself up.

squats; 1x4 @ 95, 1x4 @ 135, 3x8 @ 155. took it easy for the first time back.
explosive squats; 2x8 @ 85
pullups; each set to failure; 9, 8, 6
calf raises; 3x20 each leg, holding a 55lb db in the hand of the calf i was raising
ab bench; 3x30
man tacos; 2x20
ab ball crunches; 2x30
db fly on balance ball; 3x8 w/25lb db's

then hopped on the rowing machine. wanted to get the ol' heart rate up. planned on doing a pyramid of 100m hard, 100m easy, all the way up to 500m and back down. after getting up to 300m, my ass cramped from sitting down and my ankle started hurting from the bending.

about to stretch.

i'll drive to pasadena

went for another ride across amherst, ate a little bit, rode back.

pushed pretty hard at time in both directions. ankle felt good.

hopefully some pushups and situps today.

i'm amazing

tested out the ankle today.

went for a bike ride. it's a good loop, some uphills, some downhills.

treated as an interval type thing and since i can't stop pedaling, recovery is forced to happen while the legs are still moving, a good similarity to running workouts.

stretch and then shower.

a guy named brent

yesterday, 115 pushups, 120 situps