like a bridge over troubled water

back into the gym today

did my workout in just socks to help me stretch my feet out and gain some ankle strength.

jump rope; first, 8 minutes of tabata, then 3min on/1min. off x 2
dynamic warmup

plate complex. done this a few times before and never made it all the way through.
grab a 45lb plate
overhead squat x 6
swings x 6
bentover row x 8
reverse lunge w/twist x 8 (4 each side, alternating)
chop x 6 (each side, 12 total)

go through 5 times w/90 seconds rest in between. did it in 17:14. awesome workout.

full stretch

me and suzie had so much fun

saturday - went for a run. probably around 4ish miles. not sure how long it took. just went out and enjoyed the run and the western mass. weather.

sunday - like miles said, some plyo/snertz type stuff. did some stretching as well. sunday night, i came down with the flu and thought i was going to die all of sunday night and monday. feeling better now, but not going to do a workout today. hopefully going to get a run in tomorrow.

they call me bad lietuenant when my eyes are squinted

was really tired getting into the weight room, so i went into a side room and meditated for about 15 minutes. spent time counting breaths, focusing on a bunch of different parts of my body, one at a time.

db bench; 1x8 @ 40, 4x5 @ 55, 3x5 @ 60
seated row; 3x5 @ 160, 4x5 @ 170
pullups; 4 x fail - 6,6,4,4
standing military press; 4x5 @ 75, 1x5 @ 85
single leg single arm cable row; 1x12 @ 40, 2x10 @ 50
curl to press; 6x5 @ 30
crunches; 3x35
side crunches; 2x20 each side

that's all today. feel pretty wiped out. hopefully going for a run tomorrow.

what are we fighting for

the goals so far for 2010.

short term-
by april 1st; single leg bulg. split squat with 135lbs using barbell
by may 1st; dunk tennis ball
by june 1st; 10% body fat

long term-
win the region within two years

lay it on me

gym.

great day today. a few pr's and just felt strong.

quick jumprope warmup
dynamic warmup
skipped plyos again because of my toe/right foot-left side
deadlifts; 1x8 @ 135, 1x6 @ 185, 1x3 @ 225, 1x3 @ 245, 2x3 @ 255, 1x3 @ 225
hang clean; 1x5 @ 95, 3x3 @ 115, 2x3 @ 125, 2x3 @ 135
bulg. split squat; 4x3 @ 85, 3x3 @ 95, 2x3 @ 105
rdl; 2x8 @ 175, 3x6 @ 185
db snatch and burpees; done back to back for time. (8 db snatch w/50lb db, 10 burpees) x 4
time - 5:32

have felt great in the gym lately and have noticed a lot more strength.

need to throw out a few shoutouts. first to joe. i did it the right way. i took my time, did my research, wrote smart routines, and have gotten stronger. 105 on the bulgarian split squat is the best i have ever done. russell, shoutout to you. the hang clean. i got 6 today with 135, by far my best.

47 miles on the erie canal

dynamic warmup
was going to do plyos, but the big toe on my right foot and the connecting tendons going down the left side of my foot hurt like hell. it alternates between throbbing pain, on fire pain, both at the same time, and my right big toenail is also ingrown, so that throbs as well. my right foot is in rough shape. need to stretch it a little bit, ice it, and roll it.

overhead db incline; 1x8 @ 40, 3x6 @ 50, 2x5 @ 55
lat. pulldown; 3x12 @ 120
db curls on one leg; 4x6 w/40lb dbs
db fly on ball; 4x6 w/35lb dbs
ball crunches; 3x30
reverse back ext; 3x11
bench press; 1x8 @ 45, 1x6 @ 95, really focusing on form. 3x3 @ 135, 3x3 @ 145, 2x2 @ 155
explosive pushup pyramid for time; down from 10 - 4;09

foot hurts.

inadvertant groin strike by lyoto machida

gym for the lifting of the weights.

jump rope tabata for 8 minutes.
dynamic warmup
side to side lunge; 2 x 10
forward single leg box jump; 3 x8 each leg (box just above knee, i think 24")
single leg lateral hurdle (4"); 3 x 20 each leg
jump squats; 6x4 @ 45
front box squats; 1x8＠　135, 1x6 @ 155, 1x3 @ 185, 1x3@ 195, 2x3 @ 205, 1x6@ 135 (really pumped about this weight. really felt strong with these and 40 lbs more than i have ever front squated and matched my high (i think) in any squat. really happy about this and being careful and learning the lift again and actually seeing gains.)
singleg rdl; 4x8 each leg @ 70
calf raise; 3x20 @ 70
singleg squat from bench; 4x7 each leg holding 5lb plates
side to side crunch; 3x20
man tacos; 3x25
was going to do a mtn. climber, but the gym was closing so i did my last two exercises as a circuit for time.
db swing; 4x10 w/45lb db
rocky decline; 3x12
alternated db swing, rocky decline. finished in 3min. 18 sec.

going to stretch in shower, then roll later.

who's gonna talk to me 'till the sun comes up

little bit of catching up. was away from a computer for few days, but still working out for most of the days.

wednesday; rest. little bit of stretching. lot of bit tired.

thursday; complex warmup
deadlift
hang clean
front squat
overhead squat
push press
row
rdl
6 reps of each, 5 times through.

dynamic warmup
deadlift; 1x8＠ 135, 1x6 @ 185, 1x8 @ 225, 2x12 @ 135
power clean; 5x5 @ 115
bulg split squat; 5x6 @ 85 (barbell)
db snatch; 4x8 @ 50
rocky decline; 3x12
side situps; 2x20 each side
20 yard sprint; 2 each of - falling, side, straight

indoor. actually had fun. hadn't thrown farther than 30 yards in a long time

friday; mile treadmill warmup, switching up speeds
dynamic warmup
squat jumps; 3x10
db bench; 1x8 @ 40, 4x10 @ 55
standing military press; 3x8 @ 75
pullups; 4 x fail - 6, 6, 5, 4
single arm, single leg row; 1x 12, 2x 10 each leg/arm @ 30
crunches; 3x30
bikes; 3x20
db curl to press; 5x5 @ 30

stretch

saturday; turf tourney. a lot of fun. i turned it over waaaaaaay too much. majority of the turns were on throws that didn't go far enough. a couple really shouldn't have been thrown. sore as hell on sunday, little bit on monday, and feel better today.

sunday and monday; rest

lifting in a couple hours.

can you sing with all the voices of the mountain

dynamic warmup
ankle jumps; 3x50
power skip; 3x25
tuck jumps; 3x10
overhead db incline; 1x8@ 40, 5x5@ 50
seated row; 2x6 @ 160, 3x6 @ 170
db fly on ball; 3x10 w/30s
db curls; 3x9 @35 on one leg
b.p. ; 1x8 @ 45, 1x6 @ 95, 5x5 @ 135
ball crunches; 3x30
man tacos; 3x25
x-plosive pushups; pyramid down from 10 (4:50)

the wheels on the bus

sunday; about 2 hours of goaltimate. won 3 out of 4 games.

today; jump rope tabata x 2 (8 minutes total)
dynamic warmup
single leg bounding; 3x 25 yards each leg
broad jumps; 3x25 yards
single leg lateral box jump (box just below knee); 3x8 each leg
jump squats; 8x3 w/45lbs (bar)
front box squats; 1x8 @ 95, 1x6 @ 135, 2x10 @ 155, 1x10 @ 165
calf raises; 3x20 each leg w/70lb db
singleg rdl; 3x10 each leg @ 70
glute ham raise; 3x8
single leg squat off bench; 3x8 each leg holding 5lb plate in each hand
db swing; 4x8 w/45lb db
crunches; 3x35
roman chair; 3x15
side situps; 2x20 each side

tabata; mtn. climbers

stretch and roll. really felt like i killed it today.

you see your world inside her eyes

lifting.

was going to jump rope, but really didn't feel like it, so went straight into dynamic.

single leg lateral jump over 4" hurdle; 3x20 each leg
box jumps; 3 x10, box just above hip
db bench; 1x8 @ 40, 4x8 @ 55
lat. pulldown; 1x8 @ 160, 1x8 @ 150, 1x8 @ 140, 1x @ 130. really wanted to focus more on form, so kept dropping weight.
standing military press; 3x8 @ 65
pullups; 4 x fail, not good. arms were already dead. 2,2,2,1
single-leg single-arm standing upright row; 1x12, 2x10 each leg w/30lbs on cable machine
db curl to press; 3x8 w/30lb dbs
bicycle crunches; 3x15
rocky decline; 3x12

got home and rode my bike to the bank. something like 7 miles total. nothing hard, but it was fun.

georgia, oh georgia

did a squat rack warmup that also got my heart rate up a bit.

go through and do 6 reps of each exercise without putting the bar down. go through it a total of 5 times, with 90ish seconds rest in between each set. only used the bar(45) because it was a warmup and not part of the strength stuff.
deadlift
hangclean
front squat
overhead squat (really hard)
press
bent over row
rdl

dynamic warmup

side lunges; 2x10
trap bar deadlift; 1x8 @ 95, 1x6 @ 145, 1x4 @ 185, 1x2 @ 275, 2x3 @ 275, 1x2 @ 275
power clean; 6x5 @ 115
bulgarian split squat; 3x10 each leg holding a 40lb db in each hand
calf raises; 4x20 w/65lb db
rdl; 3x10 @ 165
db snatch;4x8 w/50lb db
man tacos; 3x25
side to side crunch thang; 3x30
reverse back ext. ; 3x11
shuttle run, 5-10-5; 2x5
legs were f-in shot for these, but pushed through and ran them hard.

i had wanted to do one more thing, but with adding more weight to a few exercises, i felt good pushing hard on those and leaving one thing out.

about to shower and stretch, then roll and then jersey shore, bitches.

there's a hole in the bucket dear liza

rest day.

little stretching, some foam rolling.

i can make your bedrock

lifttown

jumprope; 3 min. on/1 min. off x 3
dynamic warmup
ankle jumps; 3x50
squat jumps; 3x10
side lunges; 2x10
overhead db incline; 1x8 @ 40, 5x5 @ 50
seated row; 3x6 @ 160, 2x6 @ 170
db fly on ball; 3x10 w/30lb dbs
db curls; 1x10 , 2x8 each arm w/35lb dbs
crunches; 3x30
roman chair; 3x15

finisher; explosive pushups, pyramid down from 10 (10,9,8,etc...) both hands and feet off the ground for each one

you were meant for me, and i was meant for you

jumpity ropity; 1 min. on/30 sec. off x 3 , 1 min. on/15 sec. off x 7
dynamic warmup
power skip; 3x25 yards
forward single leg box jump; 3x8 each leg, box just above knee
alternating lunge jumps; 3x12
jump squat; 6x4 @ 45
back box squat; 1x8 @ 45, 1x6 @ 95, 1x3 @ 135, 3x5 @ 155, 2x5 @ 175
calf raises; 3x20 w/65lb db
glute ham raise; 2x12
single-leg squat off bench; 4x6 holding 5lb plate in each hand
db swing; 3x10 w/45lb db
man tacos; 3x20
decline rocky; 3x12
side to side crunch thing; 3x30

tabata; mtn. climbers