i you are what you say you are, a superstar........

yesterday

rode to the track

warmup laps
dynamic warmup

12x20 w/20 seconds
2 min.
10x40 w/30 sec.
3 min.
5x60 w/45 sec
4 min.
4x80 w/60 sec.

overall, good workout. was not really happy with my speed coming out of the blocks. i was really trying to focus on taking a lot of steps and making them powerful. was able to stay at a high speed once i got up there.

continue to do some speed stuff and also start using the parachute early in the week so i will have fresh legs for practice.

get faster

this morning i went the gym.
.5 mile warmup
dynamic warmup

hips flexors, groin, hips, hammy's all felt pretty tight, but not too sore, which was good.

vert. routine
workout b, week2

overhead db incline
3x6 @ 45

1x30 ab ball crunch

chest fly on ball
2x8 @ 20

didn't get to stretch before heading to school, sooooo, make sure i stretch during school.

wrapped up like a deuce

to the gym for some climbing.

but before that, got to put the cleats on and run around a little bit. felt good and was happy that i got to play. i really like playing frisbee.

at climbing did 5 climbs.

got the blue one, which i was really happy about. overall, very nice climbing day.

tomorrow will be a track workout. hooray!!

i can't fight this feeling anymore

gym partaaay.


active warmup

quick jg x 1 and then went and grabbed a tennis ball from my gym bag.

and then dunked it. yeah zoo.

vertical routine week 2, workout a

overhead db incline
1x8 @ 40
2x8 @ 45

lat. pulldown
2x8 @ 120
1x8 @ 130

ab bench thingy
3x16
1x12 each side

benchpress
1x6 @ 65
1x4 @ 95
3x8 @ 115

2x15 roman chair
1x30 ball crunches
2x20 man tacos

full stretch

steam room for 15 minutes

shower.

sweet.

keep it up, well done.

lookin' at my nixon it's about that time....

today.

today is the day that marks my focused rededication to my goal of becoming great.

i have taken a little bit of time to recover mentally and physically from pushing very hard since december and january and now i am back at it.

work.

friday i went for a 20 minute trail run and then did 2x35 jogs into sprints and then 4x35 sprints.

saturday and sunday were off days and was coaching all day. great weekend. well done gentlemen. monday was also an off day, which marks my last lazy day.

today back at the vertical routine and will try and dunk a tennis ball right after my active warmup. sweet.

let's go and get some. legs and heart.

your body is a wonderland

gym show

quick active warmup because gym was occupied

vert routine; workout b, week 1

overhead db incline
2x8 @ 40
1x8 @ 45

lat. pulldown
2x8 @ 120
1x8 @ 130

ab bench
3x16
1x10 sides

roman chair
2x15

benchpress
1x6 @ 95
1x4 @ 115
2x8 @ 115
1x7 @ 125

jg x 1

ab ball crunch
1x30

sauna for 10-15

stretch

happy. let's go 'canes

won't you take me to

friday, saturday, and sunday were all rest days.

friday, rode my bike a few miles, but didn't really constitute a workout.

saturday and sunday was coaching.

monday i started the new vert/plyo program
it's an 8 week program, 2 workouts a week incorporating both plyos and weights. i am very excited and i think it will be very helpful.

active warmup
vert routine

overhead db incline
2x10 @ 40
1x8 @ 45

lat pulldown
2x8 @ 120
1x6 @ 130

ab thingy
3x16

benchpress
2x5 @ 135
1x6 @ 135

ab ball crunches
1x30

ab decline bench
3x10

roman chair
1x15

adios

he's gone so far to find himself, he's never coming back

gym yesterday

no warmup, just hopped into the squat rack

seigs' circuit
bent over rows
rdl
hang clean
front squat
pushpress
back squat

warm up set of 3 of each exercise at 65

then went through it at 75-80-85-80-75

felt good. really had to work through on the pushpresses

ball crunches
1x30
man tacos
1x20
ab decline bench
3x10 rocky style
roman chair
1x15
ab machine
3x15

full stretch

sauna

home

all in all, kind of a lazier day, but got some good work in and am happy i went out and put the work in.