jingle bells, jingle bells, jingle all the way

treadmill warmup; 1/2 mile at 7 mph, 1 min. on at 10mph/1 min. off at 7 mph. quick cooldown.
dynamic warmup
tuck jumps; 3x10
single leg lateral jump onto bench; 3x8 each leg
deadlift; 1x8 @ 135, 1x6 @ 155, 1x4 @ 185, 3x5 @ 205, 2x5 @ 225
bulg split squat; 3x8 each leg w/40 lb db in each hand
calf raises; 3x20 each leg holding 65lb db
db snatch; 3x10 w/45 lb db
man tacos; 3x20
side to side; 3x30
crunches; 3x30
db bench; 1x8 @ 35, 5x5 @ 55

went running.

about 1/2 mile warmup.

few active stretches.

50 yard hill sprints; 2x5. walk back down was rest in between reps. 2 minutes in between sets.

finished with about 1 1/2 mile run.

stretches.

legs felt pretty worked today, so i didn't jump rope or do plyos.

overhead db incline; 1x8 @ 35, 4x6 @ 50
lat. pulldown; 3x5 @ 160, 3x5 @ 170
db fly on ball; 5x5 @ 30lb db in each hand
db curls, standing on one leg; 3x8 each arm w/35s
ab ball crunch; 3x30
rocky style decline; 3x12
man tacos; 3x20
calf jumps; 3x50
bench presss; 1x8 @ 45, 1x6 @ 95, 3x5 @ 125, 3x5 @ 135

home.

just another manic monday

back at it.

goaltimate for a couple hours on saturday.

gym today.
jumpedrope; 1 min on/15 sec. off x 10
dynamic warmup
broad jumps; 2x30 yards
power skips; 2x30 yards
jump squats; 6x4 @ 45
front box squats; 1x6 @ 95, 1x4 @ 135, 3x5 @ 145, 3x5 @ 155
calf raises; 3x20 each leg w/65lb db
roman chair; 3x15
single leg rdl; 3x8 @ 65
pullups; 3 x failure - 6,6,6
ab rollbacks on bench; 3x20
reverse db lunge; 4x8 each leg holding 35lb dbs
reverse back ext.;3x10
glute ham raise; 2x12

stretch and foam roll

boys blowin' up our phones

very quick jump rope
dynamic warmup
single leg bounding; 2x30 yards each leg
alternating lunge jumps; 3x12
power cleans; 1x6 @ 95, 5x5 @ 115
push press; 1x6 @ 95, 5x5 @ 115
seated row; 5x5 @ 160
calf jumps; 3x50
db bench; 1x6 @ 40, 5x5 @ 55
crunches; 2x30
bicycles; 2x15
complex.
holding a 45lb plate do 6 reps of each exercise. could only go through 3 times last week, this week went through 4. happy about that.
overhead squat
row
swings
forward lunge with twist toward forward planted leg (6 each leg)
woodchopper (6 each side)

that is really hard. you should try it.

little stretching. starving.

summer time and the livin' is easy

lifting.

jumprope - 45 sec. on/15 sec. off x 10
dynamic warmup
single leg forward box jump, 18" box; 3x8 each leg
depth jumps, off 18" box onto another 18" box; 3x5
deadlift w/trap bar; 1x8 @ 95, 1x6 @ 185, 4x6 @ 205
single leg bulgarian split squat; 5x5 each leg holding 40lb dbs
calf raises; 3x20 each leg, holding 65lb db on side of body leg is being used
db step up, 18" bench; 3x8 each leg w/35lb db in each hand
rdl; 5x5 @ 145
db snatch; 3x10 w/45 lb db
ab decline rocky; 3x12
reverse back ext.; 3x10
man tacos; 3x20
pullups; 3 x fail - 6,6,5

she said go get a hair cut so i showed her my bare butt

run city.

same loop as last week. felt much better this time, pushed a little harder and felt good.

loosened up with some dynamic stuff at the track

10 mtn. climbers into 20 yard sprint x 5
10 mtn. climbers into 20 yard shuttle (10 yards down and back) x 5

2 minutes

4 burpees into 15 yard sprint x 8

40 yard sprint x 6

stretch

it be gettin' cold out

wake me up before you go go

workoutspace

jumprope; 1 min. on/30sec. off x 3, 1 min. on/15sec. off x 7
dynamic warmup
box jumps; 3x10, box just below hip
tuck jump; 3x10
overhead db incline; 1x8 @ 35, 5x5 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 4x6 @ 30
db curls, on one-leg; 5x5 w/35 lb db
ab ball crunch; 3x30
roman chair; 3x15
side to side touch; 3x30
bench press; 1x8 @ 45, 1x6 @ 95, 4x6 @ 125

baby don't worry you know that you got me

gymguyhey

jump rope; 2min. on/30sec. off x 5
dynamic warmup
toe taps on 18" box; 3x20
power skips; 3x20 yards
lateral box jump, 18" box; 3x8 each leg
front box squat; 1x8 @ 45, 1x6 @ 95, 5x5 @ 135
calf raises; 3x20 w/60lb db
man tacos; 3x20
crunches; 2x30
reverse db lunge; 3x10 each leg holding 35lb dbs
single-leg rdl; 5x5 each leg w/60 lb barbell
glute ham raise; 3x8
pullups; 3 x failure - 6,6,6
db swing; 3x8 w/40 lb db
reverse back extension; 3x1o

quick stretch

gym.

overhead db bench; 1x8 @ 35, 4x6 @ 55
crunches; 2x30
hang clean; 4x5 @ 105
push press; 4x5 @ 105
seated row; 4x6 @ 160
pullups; 3 x failure- 5,4,4
calf jumps; 3x50
rocky decline; 3x12
bicycles; 2x20

started doing some practicing with cleans. did probably 6 at 115 and 6 at 95. need to work on form.

deck the halls

jym.

jumpedrope; 45sec. on/15sec. off x 10
dynamic warmup
plyos; alternating leg lunge jumps; 3x10
broad jumps; 2x30 yards
deadlift; 1x8 @ 135, 1x6 @ 155, 4x6 @ 185
db bulgarian split squat; 3x8 each leg w/35lb dbs
man tacos; 3x20
rdl; 4x6 @ 145
side to side crunch; 3x30
calf raises; 3x20 w/60lb db
db stepup, box just below knee; 3x8 each leg holding 30lb dbs
reverse back extension ab thing; 3x10
db snatch; 3x8 w/40lb db

full stretch

ooo that body like music to my ears

runnin' wednesday.

pretty shady weather out, so i am happy that i got my running stuff on and just went out and did work.

ran about 2 1/2 miles in about 17 minutes. started out easy, pushed a little in the middle on some hills, and then even out to finish. ended at the tufts track.

few active stretches.

10 mountain climbers into 20 yard sprint x 8 w/30 sec. rest
3 minutes
4 burpees into 15 yard sprint x 6 w/30 sec rest
2 minutes
60 yard sprint x 4

jog back to house.
foam roller stuff
stretch
shower
chill

so you want to be a rap superstar

jim.

jumprope; 2 min. on/1 min. off x 5, 45sec. on/15sec. off x 5
dynamic warmup stuff
single leg box jump, box just below knee; 3x8 each leg
overhead db incline; 1x8 @ 35, 4x6 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 3x8 25
db curls standing on one leg, balance; 3x8 each arm with 30s
b.p.;1x8 @ 45, 1x6 @ 95, 4x6 @ 115
ab decline rocky; 3x10
ab ball crunch; 2x30
20 yrd sprints x 10

need to stretch

gymboree

jumprope; 1 min. on/1min. off x3, 1 min.on/30 sec.off x 7 (going to switch this up next time)
dynamic warmup stuff
calf jumps; 3x50
tuck jumps; 3x10
box jumps, think it was a 36" box; 3x10
box squat; 1x8 @ 45, 1x6 @ 95, 4x6 @ 135. still easing my way back into squats
db reverse lunge; 3x8 each leg holding 35lb dbs
calf raises; 3x20 each leg @ 60
db swing; 3x8 w/35lb db
man tacos; 3x20
roll backs on bench; 2x20
reverse back extension ab thing; 3x10
single leg rdl; 3x8 each leg @ 60
wide grip pullups; 1x5

played at get hohoho on saturday. we won the b division and i sprained my f-in left ankle again. kept it wrapped the past couple of days. it's a little bit swollen and pretty sore, but nothing i can't lift through.

on another note, i am going to start separating my lifting days a little more than i have in the past.
monday/thursday- lower body
tuesday- upper body
wednesday- conditioning day or rest
friday- upper body and explosive lifts
saturday or sunday- run or something athletic

really need to start getting myself excited to condition more. the lifting is good and i work up a pretty good sweat by staying active and combining exercises, but i need to do more.

let 'em laugh in my face in don't care

gympiece.

jump rope; 3x1m on/1m off, 7x1m on/30s off
lat. box jumps, box just below knee; 3x8 each leg
depth jumps, 2ft. box onto slightly lower box; 3x5
rdl; 1x8 @ 95, 3x8 @ 135
seated row; 5x5 @ 160
man tacos; 3x20
crunches;1x30
hang clean; 3x6 @ 95
push press; 3x6 @ 95
db fly on balance ball; 3x8 w/25s
ab decline rocky style; 3x10

.....and then a sweet complex. this workout is awesome and very tough, especially after doing some arm stuff before. whew. i wanted to go through this 5 times, but could only do 3 because i couldn't hold it out anymore for the lunges.
grab a 45lb plate, do 6 reps of each exercise, rest for 90 second, do it again. i did it 3 times through, probably about 10 minutes.
overhead squat
swing
row
reverse lunge w/twist to open side
woodchopper

sweet. was wiped out after.

full stretch. shower. feel awesome and excited to play tomorrow.

cut loose

really pumped. probably my best workout in 3 months and felt like i killed it today.

jump rope; 3x 1min on/1min. off, 7x 1min. on/30 seconds off
some dynamic stretching stuff
box jumps; box is a little above my knee, 3x10
knees to chest (basically tuck jumps); 3x10
db bench press; 1x 8 @ 35, 4x6 @ 50
calf raises; 3x20 each leg w/50lb db
box squat; 1x8 @ 45, 1x6 @ 95, 4x6 @ 135
lat. pulldown; 3x8 @ 150
db stepup(box is a little bit below knee); 3x6 each leg holding 30lb dbs
pushups w/row; 3x8 w/30 lb dbs
man tacos; 2x20
crunches; 2x30
ab ball crunch; 2x30
single leg rdl with barbell; 3x8 each leg @ 60

little stretching. killed it.