keep the drink just give me the money

didn't go to the gym because i lifted on tuesday and wasn't going to have time to really get a good run in.

after writing that, not true. i was just really tired. next time, man up.

i had also hoped to ride my bike to tryouts but that didn't work because i had to put some parts together that were a pain in the ass.

anyway, before bed, grabbed a deck of cards and switched between pushup variations and situp variations

about 125 pushups

about 125 situps

(diamond, close to hips, regular, christups)
(tacos, knees to chest rolls, crunches)

overall, not bad to at least do something.

i am like a bird

gym today.

treadmill was tough. started running, hurt from being too tight, walked a little, and then ran 2 miles at around 7.5-8.5. nothing too hard but did a good job to loosen me up.

active warmup

db incline press
3x12 @ 40

calf raises
3x14 @ 40

db bicep curls
3x10 each arm @ 25

sandbag squat
3x10 @ 25

db deadlift
1x10 @ 40
2x10 @ 45

box jump off
5x5

ball crunches
2x30
man tacos
1x20

benchpress
1x10 @ 125
1x5 @ 135
1x4 @ 135
1x1 @ 135

worked the hamstrings with a foam roller. heavenly bliss of pain. feel much better now than before.

felt allright. tryouts were again nothing special.

we'll see what's on tap for tomorrow.

i'm not gonna write you a love song

took yesterday off. was going to hit the gym, but had the chance to spend some extra time with my better half and did that instead.

first day of tryouts, nothing spectacular.

gym today for some basic lifting stuff. maybe a little longer run on the treadmill to really loosen things up. still pretty tight from sunday's sprinting stuff, but not sore tight, just didn't stretch enough but loosens up quickly kind of tight.

do work

leader of the pack, vroom vroom

i am going to download african drumming music for warmups, should be nice.

rode down to amherst college turf field to test out my new parachute.

did a nice long active warmup

set out discs at 40, 60, and 100 yards.

started out with 40 yard jog sprint (job about 10 yards and then sprint 30)
did 4 of those
40 yard dead start x 4

put the chute on and then did 3x50 jog sprint
3x40 dead start

2x50 dead start let go
2x 100 stride sprint (moderate sprint speed to work on stride length and frequency)
2x100 dead start
1x100 dead start let go (sprint 60 with, 40 off)

then played a bunch of 5 v. 5 and 6 v. 6 with the high school kids.

felt allright, by the end i was feeling pretty spent.

rode home and the legs were pretty dead during that.

really active, hard working day.

chute should be pretty sweet, i am pumped up to use that 2-3 times a week.

sweet

boom shackalackalacka

went to gym.
easy warmup to get started

overhead db press incline
1x12 @ 35
1x10 @ 40
1x8 @ 45

calf raises
3x 14 @ 40

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

wall toss
3x10 w/black ball

benchpress
3x10 @ 95

romanian single leg deadlift
3x10 each leg with 18lb. bar

single leg squat
3x10 each leg with 8's

2x30 ball crunches
3x20 man tacos
3x15 knees to chest

3x10 chest fly on ball w/15's

dumbell swing
3x10 @ 25

lat. pulldown
1x10 @ 100
1x10 @ 110
1x8 @ 120

back pull thingy
3x10 @ 50

jumping x 3
from half court x 3 each leg

12 half court (nac) sprints

grabbed rim

free throws weren't as good
3x10, 6x10, 4x10 ack

mile 5:50

hard to run the last bit. pushed through and made it.

last one out of the gym. yeah zoo

i'm tired of all the he said she said bull$h!t

gym show this morning since i didn't go to indoor last night and won't have time to go later.

hopped on the treadmill, warmed-up for about 5 minutes and then intervals

1 min. @ 10 mph and incline 0
1 min. @ 7 mph
1 min. @ 10.1 mph and incline 2
1 min. @ 7 mph
1 min. @ 10.2/4
1 min. @ 7
1 min. @ 10.3/6
1 min. @ 7
1 min. @ 10.4/8
1 min. @ 7

little more cool down and then hopped off

active warmup in gym

jumping x 3
legs felt tired and struggled to get rim off left foot/right hand but did well of right foot/left hand

few shots, not very good at basketball

one good jump to end it. almost completely grabbing rim.

to drunk to.....

crazy day at work and hard day at the gym

treadmill, just a warmup at moderate to 10mph and then back down. about 9 minutes total.

db incline press
2x12 @ 35
1x8 @ 40

calf raises
2x14 @ 35
1x10 @ 40

deadlift
warmups with the bar and then with 20 extra
2x10 @ 105
1x10 @ 115

lat. pulldown
1x10 @ 100
1x10 @ 110
1x10 @ 120

wall ball toss
3x10 w/red ball

box jump off
5x5

benchpress
1x10 @ 115
2x5 @ 135

back extension
1x10 @ 10
1x10 @ 15
1x10 @ 20

jumping x 4
few extra starting at halfcourt
free throws in between
8/10, 8/10, 8/10, 6/10

leg press
3x10 @ 140
3x10 @ 160
3x8 @ 180

7 climbs, no new ones. i felt pretty drained from lifting and a long day.

about to go stretch in the shower, should feel super. i think i will have a rapid recovery shake as well.

balls.