you can hate me now

jump rope; 2 min. on/30 sec. off x 5
dynamic warmup
single leg hurdle hop; 8 hurdles, about 7 inches high. go through twice on each leg. go through twice on each leg again, holding it before each jump. then went through laterally twice, and twice with hold laterally
tuck jumps; 3x10
deadlift; 1x8 @ 135, 1x4 @ 185, 1x3 @ 225,230,235,240,245,250,255,260
power clean from hang; 1x6 @ 45, 1x6 @ 115, 125, 135
db step-up; 3x6 w/40lb dbs
single leg step-up jump; 3x6
db snatch; 8 w/50
burpees; 10
done back to back, 4x each. killed last weeks time, 4:13. really pumped about that.
full stretch

there's only one way, two say, the three words

got home and headed out to the track.

about a quarter mile to the tufts track. did 2 laps of jogging the curves, striding out on the straights.
quick active.
miracle mile
2 minute rest
miracle mile

cool down jog back to the house. stretch in the shower.

really happy with this workout. it was kind of shitty outside and didn't really feel like doing anything, but pushed hard on the run.

you're picture perfect

forgot my shorts at home today, so wasn't able to do any conditioning, which sucked. also unfortunately, it feels like a golf ball is lodged in the back of my throat. it is really swollen and breathing gets hard sometimes, so maybe it was a good thing.

quick dynamic warmup
shoulder loosening exercises
db bench; 1x @ 45, 4x5 @ 60, 1x5 @ 65, 1x4 @ 65 (couldn't get one more rep up)
seated row; 4x6 @ 170, 2x6 @ 180
pullups; 4 x fail - 5,5,5,4.5 (again, couldn't finish)
standing military press; 4x6 @ 85, 2x6 @ 95
single leg, single arm row; 1x12 @ 50, 1x10 @ 60,70
db curl to press; 4x6 w/35lb dbs
dips; 3 x fail - 8,8,9
hanging leg raises; 3x12

all in all, ok workout.

do the mashed potato

gym
jump rope; 3x20 double jumps, 2x5 single leg double jumps
dynamic warmup
broad jumps; 3x30 yards
power skips; 3x30 yards
lunge jumps; 3x6 each leg (12 total each set)
side lunges; 3x10
front squat; 1x8 @ 135, 1x4 @ 155, 2x3 @ 185, 1x3 @ 195, w/box:1x3 @ 205,215,225
jump squats; 5 after each set of 3, so 30 total
calf raises; 3x20 w/70lb db
man tacos; 3x25
bulg. split squat; 2x8 @ 85, 2x8 @ 95
pistol squats; 2x2 each leg. just wanted to see if could do these.
rdl; 1x8 @ 175, 3x8 @ 185
db swing; 10 w/50lb db
rocky decline; 12
went through db swing 4 times, alternating with 3 sets of rocky decline. did first set in 2:47, 90 seconds, went through again, 4:04 next set, 8:21 total. again, the declines killed me. this would have been about 10 seconds faster, but i went for the last decline and didn't get all the way up and had to rest a few seconds extra.
about 4 minutes rest.
tabata; 5-yard shuffle hugging 25lb sandbag, mtn. climbers.
2 minute rest
tabata; bw squat, squat thrust to jumping pullup (at least 22 squats each time; 4,4,4,4 with jumping pullups)
spent.

full stretch.

puttin on the ritz

tried to get to the gym on friday, but didn’t make it there in time, which sucked.

did bike around the city a decent amount,10ish miles. i really like biking in the city, it’s fun hopping in and out of traffic. about the only thing i like about this f-in place.

took saturday and today off. feel pretty good and happy with how training is going, so i don’t mind a few days rest. tomorrow, heading back into the gym. going to be adding some more conditioning stuff than i have been doing. also, hope to get a run in this week. come march, i think i am going to have a few weeks of double workout days, just need to hash that one out.

not to be outdone

went and did an hour and a half of hot yoga again last night. went better than monday and was a pretty good workout. would like to do something like this once a week over the next couple months and during the season, but twice seemed a bit much. but going twice this week definitely will help to make the one session more productive.

today, gym. was tired from having to be at work at 6:30 a couple days this week, and the two days of double workouts. the yoga definitely works a lot of stabilizing muscles.
jump rope; 2 min. on/30 sec. off x 3 (first 30 seconds switching it up, second 30 seconds sprinting in place, repeat)
dynamic warmup
side lunges; 2x10
deadlift; 1x8 @ 135, 1x4 @ 185, 1x5 @ 225,230,235,240,245
power clean; 1x8 @ 45, 1x5 @ 115,120,125,130,135. had to put the bar down after the 3rd one at 130 and 135 for a quick break, but picked it up and finished each set.
db step up; 3x5 w/40lb dbs
single leg step up jump; 3x5. did a set after each db step up set
ankle jumps; 3x50

db snatch; 8 @ 50
burpees; 10

went through 4 times. 4:38, 6 seconds faster. this was really hard. i was pretty tired.

tabata; shuffles, mtn. climbers. went through just one cycle, 4 minutes, alternating. the shuffle were between 2 cones, set apart about 5 yards. did these holding a 25lb sand bag to my chest. this made it pretty hard. really focused on trying to lower the hips and keeping a straight back.

full stretch. f-ing spent. need to eat something.

don't sweat the petty things, and don't pet the sweaty things

gym. got there a little later than i wanted to, so i didn't jump rope.
did a quick active.
overhead db incline; my arms ended up being really shot, which was weird. 1x8 @ 45, 1x5 @ 55, 4x6 @ 50
lat. pulldown; 3x5 @ 140, 2x5 @ 150
db fly on ball; 2x6 @ 35, 2x6 @ 40
ball crunch; 3x35
db curls on one leg; 5x5 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 2x5 @ 125, 3x5 @ 135
reverse back ext; 3x12
tabata; bw squats, squat thrust to jumping pullup (pullup bar at about 8.5-9ft.) got at least 23 squats in each time, jumping pullups were 5,5,4,5

explosive pushup ladder down from 10; 4:19, 16 sec. slower than last time. eh.
5-10-5; 10, w/30 sec. in between each one.

isn't it good, norwegian wood

some updating in order.
saturday; got called into work, but didn't end up working, so went to an indoor tournament outside portland maine. played with some redtide dudes, who were annoying, some u-maine guys, and some locals. went up with scribner, forch was there too. all in all, good time. played a lot of points.
sunday; goaltimate for a few hours. not a good team performance, but oh well.
monday; worked for 8 hours moving shit. we are actually required to run whenever we aren't carrying anything, so probably ran at least a mile total. i would consider the day as a whole a workout. also went and did an hour and a half of hot yoga at a studio in davis square. this was tough and felt good. decent amount of balancing on one leg.
today; to the gym.
jump rope tabata for 4 minutes.
dynamic warmup
box jumps, 36" box; 4x5
tuck jumps; 3x10
side lunges; 2x10
jump squats w/45lb bar; did 3 before each set of squats.
front squats, sometimes using box; 1x8 @ 135, 1x5 @ 185, 195, 205, 1x1 @ 215, 1x2 @ 215 (was going for 5, but just didn't have it and had to put the bar down), 1x4 @ 205, 1x5 @ 205.
calf raises; 3x20 @ 70
hanging leg raises; 3x12
single leg rdl; 3x6 @ 75, 3x6 @ 85
reverse bb lunges; 1x10 @ 95, 1x10 @ 100, 1x10 @ 105

db swing; 4x10 w/50lb db
rocky decline; 3x12

like before, did this alternating, starting with the swings. went through twice with 90 sec. rest in between. first one was 2:46, rest, second was 4:05, 8:21 total. the declines in the second time through killed me. those took by far the longest. pushed through though.

it's indie rock 'n roll to me

jump rope; 3x20 double jumps, 2x5 single leg double jumps
dynamic warmup
ankle exercises
db bench; 1x8 @ 45, 5x6 @ 60
seated row; 4x8 @ 170
pullups, 4 x fail; 5,4,4,5
standing military press; 4x8 @ 85
single leg single arm row; 1x12 @ 50, 2x10 @ 60
db curl to press; 4x6 @ 35
hanging leg raises; 3x12
side crunches; 3x20 each side
tabata; bodyweight squat/ up-downs to jumping pullup
balance board tennis ball wall throw; 3x11 without putting either end down

great workout week

i want you to show me

45lb bb warmup;
dl
hang clean
front squat
overhead squat
push press
row
rdl
6 reps each x 5
dynamic warmup
5-10-5; 2x5, 30 seconds between reps, 2 minutes between sets
side lunges; 2x10
deadlift; 1x8 @ 135, 1x6 @ 185, 2x6 @ 225, 2x6 @ 235
power clean; 1x8 @ 45, 2x5 @ 115, 2x5 @ 125
man tacos; 3x25
side to side thingys; 3x30
db step-up; 4x6 holding 35lb plates
single leg step-up jumps; 4x6 each leg
did these alternating, one set of step-ups with weights, one set of step-up jumps
db snatch and burpees; 8 snatches, 10 burpees x 4, 4:40, 4 seconds faster than before
tabata; mtn. climbers

workout was tough and felt completely gassed at the end. pumped.

let your waves crash down on me

took wednesday off. looking back on the week, good workout week. got some running, lifting, and active stuff in there. lifting later today.

i'm a pyschic without a sidekick holding the future hostage

jumpin' da rope mon; 2 min on/ 30 sec. off x 5 (first 30 seconds of the 2 minutes was switching between some single leg jumps, both legs, and a couple other things, second 30 seconds was sprinting in place, third 30 seconds was same as first, fourth was same as second)
dynamic warmup
ankle exercises
overhead db incline; 1x8 @ 45, 5x5 @ 55
lat. pulldown; 5x5 @ 140
db fly on ball; 2x6 @ 35, 2x6 @ 40
db curls, one leg; 4x6 w/40lb dbs
bench press; 1x8@ 45, 1x6 @ 95, 2x6 @ 125, 2x6 @ 135
ball crunches; 3x30
reverse back ext. ; 3x11
tabata; bodyweight squats and burpees w/o pushup to jumping pullup (pullup bar about 8.5 feet off the ground) i alternated between the two, which means i did 4 sets total of each. this was really fun. got at least 20 squats in each time and 4 of the jumping pullup things.
explosive pushups ladder down from 10; 4:03

felt great today.

you can see his stripes so you know he's mean

jump rope tabata for 8 minutes
dynamic warmup
single leg lateral box jump, box a couple inches above knee; 3x8 each leg
tuck jumps; 3x10
side lunges; 2x10
jump squats; 6x4 w/bar
front box squats; 1x8 @ 135, 1x6 @ 165, 175, 185, 195
calf raises; 3x20 each leg w/70lb db
single leg rdl; 4x8 each leg w/75lb bb
reverse lunge w/bb; 3x10 each leg @ 95
hanging leg raises; 3x10
db swing, rocky decline circuit for time; 4x10 swings w/45lb db, 3x12 rocky decline, alternating. 2:35, about 20 seconds faster than last time. going to switch it up next week. use 50 lb db and maybe another set of declines.

young money

4.5 mile run on Saturday. around the river a little bit. good run.

take a walk on the wild side

jump rope; 3 x20 double jumps, 1x5 single leg double jumps
dynamic warmup
ankle mobility stuff
db bench; 1x8 @ 40, 1x6 @ 55, 4x6 @ 60
seated row; 2x6 @ 160, 3x8 @ 170
standing military press; 4x6 @ 85
pullups, 4 x failure; 4,3,3,3
singleg single arm row; 1x12 @ 40, 2x10 @ 50
db curl to press; 4x8 @ 30
man tacos; 3x25
side crunches; 3 x 20

that gangster love

rack warmup; 6 reps of each, 5 times through. did it at 45lbs
deadlift
hang clean
front squat
overhead squat
push press
row
rdl
dynamic warmup
single leg lateral jump over low hurdle; 3x20 each leg
lunge jumps; 3x12
side lunges; 2x10
deadlift; 1x8 @ 135, 1x6 @ 185, 4x6 @ 225
hang clean; 1x8 @ 45, 4x6 @ 115
db stepup; 3x8 w/each leg holding a 35lb plate in each hand
ab roll backs; 3x20
hang leg raises; 3x10
db snatch w/burpees; 8 snatch at 50, then 10 burpees x 4, for time. 4:44, almost a full minute faster than last time.
full stretch, about to roll.

was pretty tired during the entire workout and had to push through. really glad that i found the energy to end on a high note.

thas wha i'm talkin bout

need to post weight and body fat % each month

166, 18%

blah blah blah

rope jumpin' ; 3min. on / 1 min. off x 3
dynamic warmup
overhead incline db press; 1x8 @ 40, 3x5 @ 50, 2x5 @ 55
lat pulldown; 3x8 @ 140
db fly on ball; 3x6 @ 35, 2x4 @ 40
balance ball crunches; 3x30
db curls on one leg; 5x5 @ 40
bp; 1x8 @ 45, 1x6 @ 95, 2x5 @ 135 (felt really weak)
explosive pushup pyramid down from 10; 5:19. shouldn't have done this right after bench. probably wouldn't have made that much of a difference though. a minute and ten seconds longer than last time, owned.

i just want to bang on me drum all day

took friday off. was thinking about going for a run, but it was f-ing cold out.

saturday, worked all day, moving shit. i would call it a light lifting workout.

sunday, rest.

today, back into the gym.

jump rope in socks; 1 min. on/1 min. off x 3, 1 min. on/30 sec. off x 7
dynamic warmup
box jumps, 36" ; 3x10
power skips; 3x25 yards
side lunges; 2x10
jump squats; 6x3 w/45lb bar
squats; 1x8 @ 45, 1x6 @ 135, 1x3 @ 155, 2x8 @ 165, 1x8 @ 175
calf raises; 3x20 w/70lb db
man tacos; 3x25
reverse bb lunge; 3x8 each leg @ 95
side to side ab things; 3x30
glute ham raise; 3x8
superset - done back to back for time ; db swing - 4x10 w/45lb db, rocky decline - 3x12 ; 2:59, 19 seconds better than last week.

full stretch.