i can transform ya

wednesday got a workout in.

hopped right into the rack.
circuit stuff;
deadlift
rdl
bent over row
hang clean
frontsquat
pushpress
back squat.
do 6 reps of each exercise and go through without putting the bar down.
went through once to warmup, 45lbs. then went 65,70,75,75,75
really felt like this one too.

db incline press; 1x8 @ 30, 3x8 @ 40
calf raises; 3x20 each leg w/45db
2x30 crunch
2x20 man tacos
3x10 good ab extension thing

thursday; did another with a circuit. this time use a 45lb plate
go through doing 6 reps of each thing;
overhead lunge (hold your extended arms over your head, do a squat)
bent row
swings
lunge each leg
woodchoppers.
went through through it with between 60 and 90 seconds.
2x20 man tacos
2x30 crunches
db fly on bench; 3x8 @ w/20s
single leg rdl; 3x8 each leg with 55lb barbell
bench; 3x6 @ 115

some rest.
today; jump rope. 1 min. on/1 min. off x 3, 1 min on./30 second off x 7. did some two leg, alternating legs, running.
lateral jumps onto box; 3x8 each leg, just below knee-high box
2x20 man tacos
overhead db incline press; 1x8 @ 30, 3x8 @ 40, going up in weight next time
calf raises; 3x20 w/45lb, going up next time
deadlift trap bar; 1x8 @ 135, 3X6 @ 185
seated row; 3x8 @ 150, going up next time
ab reverse back extension; 3x10
rear leg elevated single leg squat; 3x8 each leg w/30lb dbs, going up next time
db curls; 3x8 each arm w/30lb dbs

i'm your biggest fan

gym.

warmed up jumpskipping some rope.
1 min. on/1 min. off x 3
1 min. on/30 sec. off x 7.
did some two legged, some single leg, and some "running" (basically high knees)

box jumps; 3x10 (about 24" box)
man tacos on box; 2x20
crunches; 2x30
overhead db incline; 1x8 @ 30, 3x8 @ 40
calf raises; 3x20 each leg w/45
rear foot elevated split squat; 3x8 each leg w/30lb db in each hand
seated row; 3x8 @ 140
deadlift; 1x8 @ 135, 2x8 @ 155, 1x8 @ 135
db swing; 3x8 w/35lb db
ab decline rocky; 3x10

big lights will inspire you

back to the gym, surrounded by high schoolers.

warmed up doing some stuff in the rack.
did a circuit that i had done in the past. went pretty easy.
-deadlift
-rdl
-bent over row
-hang clean
-front squat
-push press
-back squat
did a quick warmup of doing 5 reps of each with just the bar (45lbs)
then went through all the exercises with 65lbs.
it started with 6 reps each and then went down to 5,4,3,2,1 with 90 seconds in between each set. it was pretty easy, but got me sweating.

on to the rest of the workout.
db incline press; 1x8 w/30s, 3x8 w/40s
calf raises; 3x20 each leg w/45
man taco; 2x20 on bench
crunches; 2x30 on bench
ball crunch; 2x30
lat. pulldown; 3x8 @ 130
single leg rdl; 3x8 each leg @ 55bb
pushups; 1x15, 1x10
db step up; 3x6 each leg holding 30lb db in each hand. about 24 inch box
db curls; 3x8 each arm w/30s
pushups; 1x10
rocky ab decline; 2x10

full stretch.

happy.

a sockhop above my head

whew.

things are still a little bit chaotic, but it's time to get myself back into a groove. thanks to the people who have taken the time to comment, russ and ray, it is greatly appreciated and highly motivating.

pretty low on funds, so i went to the weight room at the high school right next to the middle school where i work. great weight room.

jumped rope for a few minutes to warm up.
rocky style ab decline; 1x10
db incline press; 1x8 w/30s, 3x8 w/40s
calf raises; 3x20 each leg @ 45
roman chair; 1x15
rear foot elevated split squat; 3x8 each leg w/30lb db in each hand. i love these.
man tacos; 1x20
roll back; 1x20
seated row; 3x8 @ 130
rocky style ab decline; 1x10
deadlift; 3x8 @ 135
man tacos; 1x20

certainly a fair amount of weight behind where i am used to lifting, but i want to give myself a few weeks to adjust and then get back up to speed. within the next couple days i am going to outline a plan for myself for the next 6 months or so and what i am aiming to do. some short term goals and then some longer term goals.

good to be back and working out. i felt like i was going to puke today, which is really lame, but also is a good wake up call to get back at it, eat more healthy, and turn myself into a beast.

baller.

in a funk

in a funk