tent at night

back to the gym

active stretches

(1) hang clean; 5x115, 3x130, 7x155, 2x155, 3x135
(2) deadlift; 5x225, 3x250, 10x280
(3) deadlift; 10x235,230,225,220,215
(3) ab decline holding 10/lb plate overhead; 5x10
(4) bb reverse lunge; 1x10/leg @ 95,105,115, 1x3/leg @ 135
(4) plank; 3x1min.

db clean; 1x5, 1x3 w/50lb dbs
db push press; 1x5, 1x3 w/50lb dbs
db clean and press; 1x5, 1x3 w/50lb dbs

stretch

reggae and calypso

looooong day today.

got to the gym late.

shoulder warmup
active stretches

(1) standing military press; 5x85, 3x95, 7x105
(2) standing military press; 10x75,75,70,70,70
(2) bicycle crunch; 5x20
(3) chins/pullups; 5x9
(3) cable high to low chop; 10x50,60,70,80,90
(4) dips; 5x11
(4) roman chair; 5x11
(5) cable chest fly; 3x10 @ 25
(5) 1-arm cable squat row; 3x10/arm @ 50

tabata row x 5min. (1083 meters total)

few stretches

pack up the bags to beat back the clock

gym today.

roll
jump rope
active

(1) squat; 3x160,185, 13x205 (these were hard. probably took me about five minutes. it was mostly singles with 5-10 seconds between reps. a lot of time under the bar, load felt heavy, but i could still move it relatively quickly, which is good.)
(2) squat; 10x170,165,160,155,150 (these were also hard. was a huge mind grind before and during each set. made sure each rep was solid.)
(2) hanging leg raises; 5x10
(3) bulg split squat; 3x10/leg @ 65,70,75: 1/leg @ 95,115,135
(3) decline ab throws; 3x10

hopped on a decline bike to warmdown a little bit and watched the ohio state v. michigan game. denard robinson is a hell of an athlete. rode for 20 minutes, keeping heart rate right around 120 with a pretty easy resistance level (10).

stretch.

legs are going to be shot, but well worth it. one more week of pushing hard and then a deload week.

ain't so bad.

mountain momma

had a really relaxing and nice thanksgiving. good day of rest and food. didn't eat too much, so didn't feel like shit at all.

gym today

shoulder warmup

(1) bench; 3x120,135, 10x155
(2) bench; 10x115,110,105,100,95
(2) back ext; 5x10 w/45lb plate
(3) chins/pullups; 5x9
(3) ab arm/leg raise; 5x10
(4) dips; 5x11
(4) db row; 10x75,85,95, 16x105

finisher; 25 reps each
-35lb goblet squat
-35lb db swing
-burpees (20,5)
-jumping jacks

stretch. massive knot underneath my right scapula.

and we both do dirt

gym today.

legs were still pretty sore from saturday.

should have warmed up more.

few active stretches.

(1) hang clean; 8x45, 5x65, 5x85: 3x110, 3x125, 12x140 (pumped about these. good form and explosiveness throughout)
(2) deadlift; 8x135, 5x155, 3x185: 3x205, 3x235, 12x265 (put it down at 8 to readjust grip, knew i could get more reps if i did that. the 9th one was a tough one, but the next 3 were solid.)
(3) deadlift; 10x230,225,220,215,210 (exhausting today. mentally, stayed dialed in. NO PAIN!)
(3) ab decline; 5x10 holding 10lb plate overhead
(4) bb reverse lunge; 10 w/bar, 1x10/leg @ 95,100,105
(4) plank; 3x1 min.

was GASSED after this. headed down to the locker room, sat down for a second and got a bit of a second wind. went with it and headed into the class/studio space. got some gloves and hit the heavy bag a bit.
Finisher: 1 min. on/30 sec. off x 5. focused on staying on my toes, throwing as many punches as possible.

drained legs. at this point, i was limping because my right quad felt like it was going to explode. pretty amusing to watch.

full stretch

feel good. getting stronger.

home is wherever with you

very long day yesterday. didn't get out of the school until a little after 7.

went over to the gym and got some work done and took off.

shoulder warmup

(1) standing military press; 3x80, 3x90, 10x100
(2) standing military press; 10x75,70,70,65,65
(2) bicycle crunches; 5x20
(3) chins/pulls; 3x9
(3) dips; 3x11

home

still bluffin with my muffin

had to go to the bank yesterday, which took a long minute and by the time i got out of there it was already 5 and i was beat.

went this morning instead.

hopped right into the squat rack. did some active stretches, leg swings and bw squats, trying to loose the hips up a bit.

(1) squat; 5x150, 5x175, 16x195
(2) squat; 10x165,160,155,150,145
(2) hanging leg raises; 5x10
(3) single leg bulg split squat; 3x10/leg w/65lbs (bb)
(3) ab roll backs; 3x10

stretches.

squats didn't always feel strong, but the weight kept moving. very few "grind it out" reps.

the voice inside my yed

treadmill warmup

active stretches
shoulder warmup

(1) bench; 8x45, 5x65, 3x85: 5x110,5x130, 12x145
(2) bench; 10x110, 105, 100, 95, 95
(2) back ext; 5x10 w/45lb plate
(3) chins/pulls; 5x9
(3) ab arms/legs up superman thing; 5x10
(4) dips; 4x11
(4) db row; 10 x 75,85,95, 15x105

finisher: 25 reps each of;
-goblet squat w/35lb db
-db swing w/35lb db
-burpees
-jumping jacks

stretch

felt strong.

it's colon blow

gym today

-roll
-active

(1) hang clean; 8x45, 5x65,3x75: 5x95, 5x115, 13x130
(2) deadlift; 8x135, 5x155, 3x175: 5x190, 5x225, 11x250
(3) deadlift; 10x225, 220, 215, 210, 205
(3) ab decline; 5x10 holding 10lb plate overhead
(4) bb reverse lunge; 3x10/leg w/95lbs, 1x10/leg w/bar

full stretch

grip strength was a factor today. probably could have gotten a few more reps in at 250 and had to put the bar down a few times during the 10 rep sets to regrip. a bit frustrating, but what ya gonna do.

waiting for ain't it

went to the ct constitution "media day" yesterday. the constitution is part of the audl that is starting up this spring. it was a day designed to get some players together, play with the new ref and new rules system and get some media footage to put on their website.

it was pretty fun playing with refs and it wasn't too much of a noticeable difference. perhaps some more thoughts on that later.

gym today after work.

shoulder warmup
few active stretches

(1) standing military press; 5x45, 5x55: 5x75,85, 11x95
(2) standing m.p.; 10 @ 75,70,65,65,65
(2) bicycle crunches; 5x20
(3) chin/pullups; 5x9
(3) cable chop, high to low; 1x10/side @ 20,22.5,25,27.5,30
(4) dips; 5x11
(4) roman chair; 5x11
(5) cable chest fly; 1x10 @ 20, 2x10 @ 22.5
(5) chest supported row; 1x10 w/70,75,80

finisher; 25 reps each of: goblet squat w/35lb db, db swing w/35lb db, burpees, jumping jacks

good end to the workout.

hulk hulk hulk

thursday;
gym.
shoulder warmup

(1) bench; 8x45, 5x65,85,100
(2) chins/pulls; 4x5
(2) back ext; 4x10 w/10lb plate
(3) dips; 5x5
(3) ab decline rocky; 5x10
(4) inverted row; 3x8
(4) plank; 3 x 1min.

indoor later. was actually really fun. felt springy and energetic, fun to throw easy indoor throws.

friday; off

today;
gym

roll
jump rope
active

(1) squat; 8x45, 5 @ 95,115,135
(1) plate taps; 3x20 w/10lb plate
(2) stepups; 3x10/leg bw
(2) db swing; 3x10 w/25lb
(2) hanging leg raises; 3x10
(3) db snatch; 1x6 (3/hand) w/30,35,40lb db

full stretch.

know when to hold 'em

deload continues.

roll
jump rope
active

(1) hang clean; 5 @ 45, 65: 5 @ 75, 95, 105
(2) deadlift; 5 @ 135,160,185
(2) man tacos; 3x15
(3) lunges; 3x10/leg w/10lb plates, 1x10/leg bw

stretch

once again

some rest this past weekend.

deload week. things have been going great with this new program and i am definitely stronger and looking a bit leaner while maintaining the same bodyweight, which is exactly what i am trying to do.

just walked into the gym and hopped into it.

(1) standing military press; 5 @ 45, 55, 65
(1) side raise; 3x15/side w/45lb plate
(2) chin/pulls; 4x5
(2) cable trunk twist; 4x10/side @ 30
(3) dips; 4x5
(3) roman chair; 4x8
(4) db fly; 3x5 w/25lb dbs
(4) db row; 1x5/arm w/30,40,50

going to stretch and roll later.

i never knew

wednesday; quick lift.

power clean to push press @ 135; 15 (9,2,4)
power clean; 1 @ 155,165,185 (pr)

thursday;
warmup
shoulder warmup

(1) bench; 8 @ 45, 5 @ 65, 3 @ 95: 5 @ 125, 3 @ 140, 9 @ 155
(2) bench; 10 @ 105, 10 @ 100, 3x10 @ 95
(2) chin/pullups; 5x8
(3) db row; 10/arm @ 70,80,90,100
(3) db fly; 2x6 w/35s, 2x6 w/40s
(3) dips; 4x10

today;
warmup

(1) squat; 10 @ 45, 5 @ 95, 5 @ 115, 3 @ 135; 5 @ 165, 3 @ 185, 9 @ 210
(2) squat; 10 @ 155,150,145,140,135
(2) side/side plate taps; 5x20 w/25lb plate
(3) cable stepups; 1x10/leg @ 30,35,40
(3) db swing; 3x10 w/50lb db
(3) decline leg throws; 3x10

fulllll stretch

crushed it.

get it shorty

gym today.

little roll
little t-mill

(1) hang clean; 8 @ 45, 5 @ 65, 3 @ 95: 5 @ 115, 3 @ 135, 6 @ 155
(2) deadlift; 8 @ 135, 5 @ 155, 3 @ 185: 5 @ 215, 3 @ 240, 11 @ 270
(3) deadlift; 10 @ 225,215,205,195,185
(3) man tacos; 5x15
(4) lunges; 2 x [1x10/leg w/25lb plates, 10lb plates, bw]

stretch