you got to have faith

quick lifting and then climbing day at the gym.

overhead db incline
3x12 @ 35

calf raises
3x14 @ 35

chest fly on balance ball
3x10 @ 12.5

single leg squat
3x8 each leg w/8

dumbell swing
3x10 @ 25

single leg romanian
3x10 each leg w/12.5

seven climbs. one new one that should be good. the rest were repeats but i did feel strong.

after climbing, went through jumping
3 sets

then longer strides more run-up.

not too bad. definitely was tired.

keep getting up there and keep putting in the time and effort. it will pay off.

scar tissue that i wish i saw

gym day.

8 minute warmup on treadmill
1 min. on, 1 min. off x5
finished at incline 6 and speed 10.8

overhead db
3x12 2 35

calf raises
3x14 @ 35

back pull thingy
3x10 @ 50

lat pull down
1x10 @ 100
1x10 @ 110
1x8 @ 120

deadlift
1x10 @ 105
1x10 @ 115
1x8 @ 125

squat
2x10 @ 95
1x8 @ 105

benchpress
1x10 @ 125
at this point, took some time with wisebar to figure out our max
1 @ 155
1 @ 165 (max)
2x5 @ 135

wall ball toss
3x10 w/black med. ball
shot around for a bit.

jumping drill x 1

mile in 5:40

steam room, around 10 minutes

good workout, feel good.

felt a little fatigued during some of the lifting.

pain, i like it rough

indoor last night. felt good, but my left groin was really tight. not sure why, but i was able to play fine and actually felt kind of quick.

got a pretty massive blood blister on the bottom of my right big toe. should go away soon, not worried.

got to go up for a few discs and felt good and there were a few others i wish i had gotten to.

oh well.

hopefully some climbing today and then a good running, full body lifting, jumping, steam room, type of a gym day. sick

so you had a bad day

gym today and didn't go to work because of some necessity at home.

it was good.

threw around for a bit

jumping drills x 3

wall toss
3 x 10

drop off/jump up on toes
5x5

single leg squat
3 x 8 each leg w/ 2 8lbers

sandbag squat
3x10 @ 35 db

chest fly on balance ball
3 x 10 w/10 lbs db

db swing
3 x 10

2x25 crunches on ball
2x20 man tacos
1 human star thing
3x8 elbows to knees pushups

jumping drill x 1

calf jumps
3x40

back extension
1x10 w/10
1x10 w/15
1x10 w/20

jumping at the rim for awhile. grabbing rim with index, middle, ring and pulling down a little bit.


sauna for about 20 minutes

good day. felt good and legs feel strong and ready to keep getting better.

i stand alone

god damnit. i hate when it erases everything i just f-in wrote.

gym

overhead db on incline
3x12 @ 25

calf raises
3x14 @ 35

benchpress
1x10 @ 125
1x4 @ 135
1x2 @ 135

deadlift
2x10 @ 105
1x8 @ 115

kettlebell with db
3x10 @ 25

lat. pulldown
2x10 @ 100
1x8 @ 110

tricep row
3x10 @ 35 (each arm)

back pull thingy
3x10 @ 50

then did 7 climbs of moderate difficulty. i need to pick a few new routes and start working those and challenge myself a little more during climbing.

motivate and train with fire.

fire.

swim in a deep sea, of bacon

sunday was plyo day with zoo

it was pretty nice outside and i got to ride my bike down to boyden.

active warmup

2 suicides (1 at 28, 1 at 30)

jg's jumping drill (almost pulling rim down)

catz stuff

ab stuff

2 more suicides ( 1 at 28, 1 at 29)

played knockout and 4 v. 4 b-ball for a bit, rode home, stretched.

feel good today, abs just a little sore. nice

hoping to climb today and also get some lifting in.

deal.

don't lose passion. don't lose focus. don't lose that edge.

"I can endure more pain than anyone you've ever met. That's why I can beat anyone I've ever met. " pre

it's not too late, it's never too late

friday was dominant. did 8 climbs, a couple first time ascents. felt really good.

saturday was a dominant gym day as well.

started with interval stuff on the treadmill. did about7-8 minutes of warmup and the 1-minute kicks for 5. (1 min. on, 1 min. off) those felt good and loosened me up.

weights
overhead dumbell incline
3x12 @ 35

calf raises
3x14 @ 35

leg press
1x10 @ 110
1x10 @ 130
1x10 @150

lat. pulldown
2x10 @ 100
1x10 @ 110

benchpress
1x10 @ 125
1x5 @ 135
1x5 @ 135

kettlebell style squat w/dumbell
3x10 @ 25

wall toss
3x10 w/red one

eye pull back thingy
3x10 @ 50

deadlift
2x10 @ 105
1x8 @ 110

chest fly on balance ball
3x10 @ 10

one mile
5:40

4 climbs, moderate difficulty

hopped in steam room for about 10 minutes, heaven. it was tough heaven, but a wonderful end to the workout.

need to make sure i get back into the gym today and do the hop off the box and jump thingy.

also, on wed. here is the list of exercises i need to make sure to do
-single leg squat
-single leg romanian deadlift
-hop off box
-kettlebell w/db
-wall ball
-jg's jumping x at least 3
-possibly triceps/bicep stuff
-sandbag squat ( db held near chest)