i leave the party early, but at least with no regrets

bike ride was awesome. did the loop i was hoping too and killed the hills and really was very happy with how i finished on the last hill as well. "coasted" home from in town.

2x30 crunches
2x20 tacos

rapid recovery.

tiny stretching, should have done more, but actually feel really good today.

good dinner.

today, to the gymnasium. i am going to do one more set of each plyo and continue to add more weight on the lifts.

find peace and strength in your ability to work hard.

sunshine, on my shoulder, makes me happy

ok. trying to remember my schedule.

thursday i went down to pickup and played a little bit, but not enough to constitute a workout.

friday i finally got back to the gym.

treadmill warmup.
warmed up and then did 5 intervals.

active in the gym and then plyos.

laundry jump
2x15

frog hops
2x30 yards
single leg bounding, each leg
2x30 yards
two leg bounds
2x30 yards
power skips
2x30 yards
alternating lunge jumps
2x10
rim jumps
2x10

weights.
overhead db press
3x8 @ 40

calf raises
3x15 each leg w/45

lat. pulldown
3x8 @ 135

ab bench
3x20
2x15 each side

deadlift
1x8 @ 115
1x8 @ 125
1x8 @ 135

db swing
3x8 @ 22.5

single leg rdl w/ 2 db's each 25lbs
3x8 each leg

single leg bulg. squat
3x8 each leg w/20's

benchpress
2x5 @ 135
1x3 @ 135

3x10 rocky style decline abs

db chest fly on ball
3x8 @ 22.5

ab ball crunch
1x30

roman chair 1x15

chest touches
3x10 each arm w/30's

full stretch

steam room

homeshow.

saturday and sunday ended up being rest days. oh well.

schedule for this week.
monday- bike ride. around 15 miles
tuesday- gym for plyos and weights
wednesday- track workout
thursday- gym for plyos and weights
friday- easy run or ride
saturday and sunday- practice

i can't get to sleep....

i hate when it erases what i wrote. damnit.

anyway. yesterday i did not go to the gym. i did bike downtown and home.

today, probably will not be able to work out again. definitely some pushups and situps though. full stretch.

as i typed before and then got erased, i have two choices.

mope around and let everything i have worked for physically go to hell or to keep working hard and find peace in your workouts and your ability to endure more pain than anyone else you know.

i feel tired, sad, numb, and many other awful things, but if you can push through now, you will know that you truly are unstoppable.

i can be great. i am unstoppable. get ready sarasota, because by the time i get down there, i am going to be unstoppable.

i've seen better days

little catching up to do.

major life change and not really sure how i am going to deal with it, but, keep working hard and stay motivated.

wednesday i ended up just doing some stretching with situps and pushups.

thursday was gym. treadmill warmup, got the heart rate up there and started sweating a little bit.

active
plyos
2x15 laundry jump
2x30 yards frog hops
2x30 yards single leg bound
2x30 yards bounds
2x30 yards power skips

i think that is all i did. i might have done the alternating lunge jumps, not sure.

climbed for a little bit. 4 or 5 climbs.

little stretching

some pickup in noho for a little while.

friday was nothing. tried to drink a lot of water to get ready for the weekend.

saturday and sunday was labor day.
quick recap.

doublewide- played all right, nothing special. didn't feel in control of my man and wasn't dictating well.
jam - crazy playing against these guys. players i have heard so much about. started playing a little better in this game. got a layout d that i got called for a foul. it wasn't. contest. send it back. bummer.
pony - lost this game, but personally felt ok. really enjoy guarding a few guys on their team. also had a catch that i was excited about for a score.
sockeye - won this one, which was sweet. got scored on twice and both times didn't do a good job of getting in fron of my guy. basic stuff that i need to do better.
rhino - pretty easy game. nothing really stands out
subzero - this was a fun one. i really am glad we beat them. personally, got stuck on a handler at one point and he worked me pretty good. i definitely need to get better at guarding handlers.
bravo - argh. we should have won this game. i had 2 or 3 close bids on in-cuts that i really want to be d's by regionals and nationals.

overall, happy about the team on the weekend. thought we showed some heart in coming from behind as a d-line and making some plays.

get better.

monday was awful. no workout either.

today, heading to the gym for some plyos and lifting.

train with fire. you have the potential to be great. let's try and reach that potential.

in the white room, with black curtains

tuesday was time to head to the gym.

warmed up on treadmill. put the speed up to get the heart rate pumping.

active warmup

plyos
2x15 laundry jump
2x30 yards frog hop
2x30 bounds
2x30 each leg, single leg bounds
2x30 skips for height
2x10 alternating lunge jumps
2x10 rim jumps
2xjg jumping stuff.

really was not happy with vertical performance. legs felt tired and really didn't have any explosion or spring to them. hmmmm. more stretching.

weights

overhead db press
3x8 @ 40

calf raises
3x15 each leg @ 45

ab machine
3x20
2x15 each side

lat. pulldown
3x8 @ 135

deadlift
1x8 @ 95
1x8 @ 115
1x8 @ 125
1x8 @ 135

1x30 crunch
1x20 man tacos

1x30 ab ball crunch

db chest touch
1x8 @ 25
2x8 @ 30

bench
2x6 @ 115
1x4 @ 135
1x3 @ 135

bulgarian split squat
3x8 each leg w/17.5 db in each hand

single leg rdl
3x8 each leg w/bar

db fly on ball
3x8 w/17.5 each hand

stretch and then sauna and some stretching in sauna

i'm a bitch, i'm a lover

last wednesday was track.

4x200, twice through and 4x100

30,30,31,30
30,30,30,30

didn't time 100's. once again was dead during this workout and felt like hell.

played pickup after and was good to run around hard with cleats on.


thursday was an off day, an amusement park day as well. more flags, more fun.

friday i went climbing. was able to get 6 climbs in of varying difficulty, but nothing too hard.

saturday and sunday were both practice days. looong practice days. lots of work on dictating and positioning on d. stop the f-in huck.

a note about practice. my legs felt pretty heavy. i was still fast at top speed, but my change of direction and quickness were definitely lacking, which is frustrating. i think it is partly due to training that hasn't kicked in yet and also adjusting to consistently playing at a higher level than i have in the past.

monday was a short bike ride, but good to get the legs moving and then hot tub.

gym today.

keep working and it will pay off. also, for f$#@ sake, learn to bid on d with your left hand. i would definitely have had a couple this weekend at practice if i can do that.

if destiny's kind, i've got the rest of my mind

monday was rest day.

tuesday was gym day.

warmup

jump rope (1 min. on/1 min. off for 12 min.)

active

plyos
laundry jumps 2x15
frog jumps 2x30 yards
single leg bounds 2x30 yards each leg
power skips 2x30 yards
rim jumps 2x10
alternating lunge jumps 2x10

lifting
lat. pulldown
2x8 @ 130
1x8 @ 135

ab bench
3x20
1x15 each side

calf raises
3x15 each leg @ 40

bench press
1x8 @ 95
1x6 @ 115
1x5 @ 125

deadlift
1x8 @ 95
1x8 @ 115
1x8 @ 125

single leg bulg. squat
3x8 each leg with 17.5

single leg rdl
3x8 each leg w/bar

db swing
3x8 @ 22.5

full stretch and foam rolled out

felt pretty good and was happy with the day.