ugh.
attempted the track workout today.
first two sets went really well.
28,29 28,30
and then my entire body started to cramp, including my face.
took a decent amount of extra time to stretch and have some water, but could not do anymore 200's, so i did a mile of sprint/stride the straights and jog the curves.
took 7:24 to do the mile, so i wasn't going too slow on the corners.
really felt like i needed to some more sprinting after seizing up earlier and did 8x30 yards, switching up my front foot and starting from different positions (like in a stack)
full stretch with situps.
stupid body
Wednesday, September 10, 2008
Tuesday, September 9, 2008
fight with tools
gym dayshow.
treadmill.
about 4 minute warmup, moderate pace
10 minute interval run
1 min. on/ 1 min. off
active in gym
plyos
2x15 laundry jumps
2x30 yard frog jumps
2x30 yard single leg bounds (each leg)
2x30 yard both leg bounding
2x30 yard power skips
2x10 alternating lunge jumps
2x10 rim jumps
weights
overhead db press incline 5
2x8 @ 40
1x8 @ 45
calf raises
3x15 each leg w/45
ab bench
2x15 on weighted one
2x10 each side
1x20 unweighted
lat pulldown
3x8 @ 135
chest touches
3x10 each arm w/30
deadlift
1x5 @ 115
1x8 @ 125
2x8 @ 135
benchpress
3x5 @ 135
single leg bulg. squat
3x8 each leg w/22.5
single leg rdl
3x8 each w/25
ab decline bench
1x10 rocky style
1x11 rocky
1x12 rocky
ab ball crunch
1x30
man tacos
1x20
full stretch
sauna
not a bad day. didn't feel great, but felt like i am making progress.
remember this.
http://www.bailey-russel.smugmug.com/gallery/5887207_wfNkn#365892904_UaQEa
treadmill.
about 4 minute warmup, moderate pace
10 minute interval run
1 min. on/ 1 min. off
active in gym
plyos
2x15 laundry jumps
2x30 yard frog jumps
2x30 yard single leg bounds (each leg)
2x30 yard both leg bounding
2x30 yard power skips
2x10 alternating lunge jumps
2x10 rim jumps
weights
overhead db press incline 5
2x8 @ 40
1x8 @ 45
calf raises
3x15 each leg w/45
ab bench
2x15 on weighted one
2x10 each side
1x20 unweighted
lat pulldown
3x8 @ 135
chest touches
3x10 each arm w/30
deadlift
1x5 @ 115
1x8 @ 125
2x8 @ 135
benchpress
3x5 @ 135
single leg bulg. squat
3x8 each leg w/22.5
single leg rdl
3x8 each w/25
ab decline bench
1x10 rocky style
1x11 rocky
1x12 rocky
ab ball crunch
1x30
man tacos
1x20
full stretch
sauna
not a bad day. didn't feel great, but felt like i am making progress.
remember this.
http://www.bailey-russel.smugmug.com/gallery/5887207_wfNkn#365892904_UaQEa
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.
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.
Monday, September 8, 2008
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
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
Wednesday, September 3, 2008
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.
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.
Tuesday, September 2, 2008
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.
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.
Wednesday, August 27, 2008
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
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
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