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
Thursday, January 28, 2010
Tuesday, January 26, 2010
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.
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.
Friday, January 22, 2010
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.
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.
Thursday, January 21, 2010
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
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.
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.
Wednesday, January 20, 2010
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.
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.
Tuesday, January 19, 2010
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.
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.
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