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.

double my dosage

very busy, very crazy week.

skipped mondays workout. needed to spend some time with some brews with a coworker and tuesday, chilled with some dudes.

so wednesday, i got back on it.

treadmill
dynamic stretches

(1) goblet squat; 8 @ 105, 6 @ 110, 4 @ 115, 2 @ 120
(1) bicycle crunches; 3x30
(2) bench; 8 @ 145, 6 @ 155, 4 @ 165, 2 @ 175
(2) man tacos; 3x25
(3) pullups; 25 (11,9,5)
(3) db reverse lunge; 1x12 w/40s, 1x10 w/45s, 1x8 w/50s, 1x6 w/55s
(4) seated row; 8 @ 165, 6 @ 180, 4 @ 195, 2 @ 210

had to get out of the gym quickly, so skipped a few other stuff.

gym today.

treadmill
shoulder warmup

(1) military press; 1x8 @ 95, 1x6 @ 105, 1x4 @ 110, 1x2 @ 115
(1) side raises w/45lb plate; 3x12 each side
(2) chinups; 27 (12,9,6)
(2) bw squat; 3x20
(3) deadlift; 1x8 @ 225, 1x6 @ 235, 1x4 @ 245, 1x2 @ 255
(3) explosive pushups; 4x15

had to scram early again. need to stretch a bit more. back at it again monday.

merry x-mas to all.

Noone thinks you can. Noone. Be better than their "best shot". Are you right? Dedicate for once. Balance brings clarity.

have a merry, merry christmas

lunchgym.

no time for treadmill.
dynamic stretches.

(1) split squat; 2x8 @ 95, 1x8 @ 105
(1) push press; 1x8 @ 95, 2x8 @ 105
(1) planks; 3 x 1 minute
(2) pullups; 16 (10,6)
(2) back ext.; 2x15 w/35lbs, 1x15 w/45lbs
(3) db bench; 2x8 @ 55, 1x8 @ 60
(3) walking lunges; 1x20 w/25s, 2x20 w/30s
(4) chinups; 16 (11,5)
(4) db swing; 3x8 @ 50

back to work.