all of the lights

took friday off.

was really sore from the couple days before that and got lit up sledding.

went to p-fitness in boston today. unfortunately, all they have is dumbbells, but oh well.

t-mill
dynamic

(1) split squat; 2x5 w/55lb dbs, 2x5 w/60lb dbs
(1) push press; 1x5 w/45,50,55,60lb dbs
(1) plank; 3 x 1 min.
(2) pullups; 18 (10,8)
(2) ab bench; 3x20 w/25lbs
(3) walking lunges; 1x24 (12 each leg) w/35,40,45lb dbs
(3) incline db press; 2x5 w/50lb dbs, 1x5 w/55,60lb dbs
(4) chinups; 18 (11,7)
(4)roman chair; 3x15
(4) db snatch; 3x8 w/55lb db

stretch.

pretty happy with this workout. felt pretty good.

hold on

gympiece

t-mill
dynamic
shoulder warmup

(1) military press; 2x5 @ 105, 1x5 @ 110,115
(1) man tacos; 4x25
(2) chinups; 31 (14,10,7)
(2) bw squats; 3x25
(3) deadlift; 1x5 @ 245,255,265,275
(3) explosive pushups; 4x17
(4) db chop; 3x12 each side w/30lb db
(4) mtn. climbers; 3x50
(5) bulg split squat; 1x8 w/bw, 1x6 w/40,45,50,55lb dbs
(5) ab decline rocky; 4x15

stretch

went and threw around outside later and did at least 10, 60 yards sprints.

with you right here, i'm a rocketeer

missed an update.

on saturday, was in amherst and stopped by the new umass rec center. i really like this facility. unfortunately, it was packed with students.

treadmill
dynamic

(1) split squat; 1x8 @ 105,115,125
(1) push press; 2x8 @ 105, 115
(2) pullups; 17 (13,4)
(2) back ext.; 3x15 w/45lb plate
(3) incline db bench; 3x8 @ 50 (have felt pretty weak on these lately)
(3) walking lunges; 1x24 (12 each leg) w/30,35,40lb dbs
(4) chinups; 17 (12,5)
(4) db snatch; 1x8 @ 50, 2x8 @ 55
(4) roman chair; 3x16

stretch

monday, 1/24.
treadmill
dynamic
shoulder warmup

(1) squat; 1x5 @ 145,155,165,175
(1) crunches; 3x35
(2) bench; 1x5 @ 145, 2x5 @ 155, 1x5 @ 165
(2) side-to-side ground taps; 3x25 w/25lb plate
(3) reverse db lunge; 1x6 each leg w/45,50,55,60lb dbs
(3) pullups; 27 (10,10,7)
(4) dips; 3x11
(4) hanging leg raises; 3x16
(5) seated row; 1x5 @ 180,190,195,200
(5) ab machine; 3x15 @ 25

treadmill; 2 mile run in 15 minutes. increased speed as the run progressed.

little bit of stretch at home. legs feel good today, little bit sore.

would you hold it against me

t-mill
dynamic
shoulder warmup

(1) military press; 1x6 @ 95,100,105,110
(1) side raise; 3x18 each side w/45lb plate
(2) chinups; 30 (15,10,5)
(2) bw squats; 3x25
(3) deadlift; 1x6 @ 225,235,245,255
(3) explosive pushups; 4x15
(4) db chop; 3x12 each side w/30lb db
(4) mtn climbers; 3x45
(5) bulg split squat; 1x8 w/bw,35,40,45lb dbs
(5) ab decline throw; 3x12

stretch.

pushed hard in this workout. felt tired, but strong.

won't you say

to the fitness area. another awesome workout. another midday snow day workout.

very pumped about today.

t-mill warmup
dynamic
shoulder warmup

(1) back squat; 1x8 @ 135,145,155
(1) man tacos; 4x25
(2) bench; 2x6 @ 145, 2x6 @ 155
(2) side taps, holding legs about 5 inches off the ground; 3x100
(3) pullups; 26 (10,8,8)
(3) walking lunge; 1x12 (6 each leg) w/40,45,50lb dbs
(4) dips; 3x11
(4) hanging leg raise; 3x15
(5) seated row; 2x8 @ 180, 1x8 @ 190
(5) ab crunch machine; 3x20 w/20lbs

t-mill for intervals.
2 minute warmup
1 min hard/ 1 min easy. (10.1,10.2,10.3,10.4) rest was at 5.6
2 minute cooldown.

full stretch

sauna, shower.

dinner at bueno.

long fall

missed the gym on saturday, went out here in boston on sunday, before the pats wonderful playoff performance.

treadmill
dynamic
shoulder warmup

(1) db split squat; 1x8 w/45,50,55lb dbs
(1) db push press; 1x8 w/45,50,55lb dbs
(1) plank; 3 x 1 min
(2) pullups; 17 (9,8)
(2) back ext; 3x15 w/45lb plate
(3) incline db press; 3x8 w/55lb dbs
(3) walking lunges; 1x24 w/25,30,35
(4) chinups; 17 (10,7)
(4) db snatch; 1x8 w/45,50,55lb db
(5) dips; 3x10
(5) roman chair; 3x15

little stretch. felt really weak. no work today. thanks martin.

forget you

another snow day today. had wednesday and thursday off.

yesterday, went for a really fun climb/hike in the direction of mt.skinner. veered off the trail and went straight up a big hill. trev and i made it to the top of some weird smaller hill, which gave us some good valley views.

today, gym.
treadmill
dynamic
shoulder warmup

(1) military press; 2x6 @ 95, 1x6 @ 100,105
(1) man tacos; 4x25
(2) chinups; 28 (13,9,6)
(2) bw squats; 3x20
(3) deadlift; 2x6 @ 225, 1x6 @ 235,245
(3) explosive pushups; 4x15
(4) db chop; 3x15 each side w/25lb db
(4) 1-armed db row; 3x8 each arm w/50lb db
(5) bulg split squat; 1x8 w/bw,30,35,40lb dbs
(5) decline ab throws; 3x12

stretch
sauna
shower.

indoor tonight.

hold the line

gym.

treadmill warmup
dynamic

(1) b-bell back squat (finally); 3x8 @ 135
(1) bicycle crunches; 3x35
(2) bench press; 1x6 @ 135, 2x6 @ 145, 1x6 @ 155
(2) side raise; 3x15 each side w/45lb plate
(3) pullups; 25 (10,9,6)
(3) walking lunge; 1x12 (6 each leg) w/35, 40, 45lb dbs
(4) dips; 3x11
(4) hanging leg raises; 3x15
(5) seated row; 3x8 @ 180
(5) ab machine; 1x20 w/15, 2x20 w/20

intervals on the treadmill.
2 minute warmup
1 min. on / 1 min. off x 3 (10.1 mph / 5.5 mph)
couple minute cooldown

stretch

healthy dinner.

Hiked up mt.norwottuck last night w/trevor. Headlamped it. Jogged a little on the way up. Jogged and ran a decent amount on the way down. Awesome.

i'd put my hand on a blade for ya

gym after work. not drinking in january, so i didn't go out after work.

treadmill warmup
dynamic
shoulder warmup

(1) split squat; each leg, 1x8 @ 95, 2x8 @ 105
(1) push press; 1x8 @ 95, 2x8 @ 105
(1) plank; 3 x 1 minute
(2) pullups; 16 (10,6)
(2) back extension; 3x15 w/45lb plate
(3) incline db bench; 3x8 w/55lb dbs
(3) walking lunge; 1x24 w/20lb dbs, 2x24 w/25lb dbs (12 each leg each set)
(4) chinups; 16 (12,4)
(4) db snatch; 1x8 @ 40,45,50

stretch and meditation
sauna
more stretching.

feel awesome today. hoping to go for a hike or something fun.

this is the season of the witch

went for a 20 minute trail run around amherst college yesterday. felt good and was really fun to get outside a run for a little bit.

gym today.

treadmill
dynamic warmup
shoulder warmup

(1) military press; 4x6 @ 95
(1) man tacos; 4x25
(2) chinups; 26 (13,10,3)
(2) bw squats; 3x20
(3) deadlift; 1x6 @ 205,215,225,235
(3) explosive pushups; 1x15
(4) db woodchop; 3x14 each side
(4) bulg split squat; 1x8 each leg holding 25,30,35lb dbs

stretched in the shower. body feels good.

who made you king of anything

well, another year.

fitness wise, it has been a very interesting year. i learned a lot of things through reading/research and self-testing. i have found some things that work, some things that work really well, and some of the exact opposite.

physically, where i am currently is not where i hope to be in 6 weeks or so. for quite some time, i have thought, written, and talked with people about living a healthier lifestyle. food, vices, sleep, simplicity, all things that can be improved. now seems like a good time.

i am turning 29 this year and feel as though i still have some athleticism left in me and now would be a good time to really squeeze out what i have left and give this whole frisbar thing one last real good shot.

been a bit lame and lazy during break. but, back to school and back to the fitness arena.

treadmill warmup
some dynamic stuff

(1) goblet squat; 1x8 @ 100,105,110
(1) bicycle crunches; 3x30
(2) bench; 2x6 @ 135, 1x6 @ 145, 155
(2) side raise w/45lb plate; 3x15 each side
(3) pullups; 23 (10,8,5)
(3) walking lunge; 1x16 (8 each leg) w/30,35,40lb dbs
(4) dips; 3x10
(4) roman chair leg lifts; 3x15
(5) ab machine; 2x20 w/15lbs, 1x20 w/20lbs
(5) seated row; 2x8 @ 165, 1x8 @ 180

home. next step, commit to stretching/rolling more. first step, eat better.