wednesday i headed over to the gymnasium to use their climbing facilities.
wanted to add some conditioning/training with elevated heart rate stuff in before i climbed.
5 db snatches each arm
5 db swings each arm
10 burpees.
supposed to go through 5 times, but went through 3 because climbing partner showed up. really fun and had me breathing pretty hard after just 3.
all w/a 25 lb db. Going to move up to at least a 35lb for next time, but wanted to try it out with something i knew i could manage.
did 5 climbs. a few climbs that were pretty difficult. my arms didn't feel very strong.
teacher holiday dinner/party tonight, so i went to the gym this morning. f*&$ i hate working out in the morning.
no real warmup to speak of.
overhead db incline; 1x8 @ 40, 2x8 @ 45
calf raises; 3x15 each leg w/45
squat; 1x5 @ 95, 2x6 @ 115, 1x6 @ 125
seated row; 1x8 @ 100, 2x8 @ 110
pullups; 3x6
deadlift; 1x5 @ 115, 2x6 @ 135, 1x6 @ 145
ab bench; 3x25, 2x15 each side
lat. pulldown; 2x8 @ 135, 1x8 @ 140
rdl; 3x8 @ 95
1x30 crunches
1x20 man tacos
pretty f-in tired, but i am glad i got this in.
Thursday, December 11, 2008
Wednesday, December 10, 2008
more to live by and train with
came across some quotes today.
It is defeat that turns bone to flint, gristle to muscle-it is defeat that makes men invincible-Henry Ward Beecher
Tour De France bicycling king Lance Armstrong perhaps said it best with the following words:
"Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
"I hated every minute of training, but I said, Don't quit. Suffer now and live the rest of your life as a champion." muhammad ali
It is defeat that turns bone to flint, gristle to muscle-it is defeat that makes men invincible-Henry Ward Beecher
Tour De France bicycling king Lance Armstrong perhaps said it best with the following words:
"Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
"I hated every minute of training, but I said, Don't quit. Suffer now and live the rest of your life as a champion." muhammad ali
Tuesday, December 9, 2008
in the dangerzone
little bit of an update.
friday i climbed. didn't quite get the one i am working on, but came close. felt good and pushed myself a little more than i have been.
saturday; played some football. ran around and had fun
sunday; goaltimate for a couple hours.
monday; off, needed some rest.
today;
to the gym.
warmed up on a bike that had handlebars that moved and a screen that simulated riding through different trails and routes. i rode through a "lost" trail in what seemed like a very clean and well maintained aztec ruins site. that was 2.9 miles and did it in just over 10 minutes.
overhead incline db press
1x8 @ 40
2x8 @ 45
calf raises
3x15 each leg w/45
squat
1x5 @ 95
2x6 @ 115
1x6 @ 125
seated row
3x8 @ 100
ab bench
3x25
2x15 each side
lat. pulldown
1x8 @ 130
1x8 @ 135
18 @ 140
deadlift
2x6 @ 135
1x6 @ 145
pullups
3x6
bench
1x6 @ 135
2x4 @ 145
ab decline
3x10 rocky
chest fly on ball
3x8 @ 25
rdl
3x8 @ 95
crunches
1x30
mantacos
1x20
full stretch and then steam room.
felt good and am happy that i am starting to get my squat and deadlift weights up.
friday i climbed. didn't quite get the one i am working on, but came close. felt good and pushed myself a little more than i have been.
saturday; played some football. ran around and had fun
sunday; goaltimate for a couple hours.
monday; off, needed some rest.
today;
to the gym.
warmed up on a bike that had handlebars that moved and a screen that simulated riding through different trails and routes. i rode through a "lost" trail in what seemed like a very clean and well maintained aztec ruins site. that was 2.9 miles and did it in just over 10 minutes.
overhead incline db press
1x8 @ 40
2x8 @ 45
calf raises
3x15 each leg w/45
squat
1x5 @ 95
2x6 @ 115
1x6 @ 125
seated row
3x8 @ 100
ab bench
3x25
2x15 each side
lat. pulldown
1x8 @ 130
1x8 @ 135
18 @ 140
deadlift
2x6 @ 135
1x6 @ 145
pullups
3x6
bench
1x6 @ 135
2x4 @ 145
ab decline
3x10 rocky
chest fly on ball
3x8 @ 25
rdl
3x8 @ 95
crunches
1x30
mantacos
1x20
full stretch and then steam room.
felt good and am happy that i am starting to get my squat and deadlift weights up.
Thursday, December 4, 2008
racing and pacing and plotting the course
gymshow
hoops shooting warmup
overhead db press
1x8 @ 40
2x8 @ 45
calf raises
3x15 each leg @ 45
ab bench
3x25
2x15 each side
lat. pulldown
2x8 @ 130
1x8 @ 140
seated row
1x8 @ 80
2x8 @ 100
squat
3x6 @ 115
3x5 pullups
deadlift
3x6 @ 135
benchpress
1x6 @ 135
1x4 @ 145
1x3 @ 145
1x1 @ 145
rdl
3x8 @ 85
1x30 crunches
1x20 man tacos
1x15 roman chair
full stretch
greenfield indoor tonight
hoops shooting warmup
overhead db press
1x8 @ 40
2x8 @ 45
calf raises
3x15 each leg @ 45
ab bench
3x25
2x15 each side
lat. pulldown
2x8 @ 130
1x8 @ 140
seated row
1x8 @ 80
2x8 @ 100
squat
3x6 @ 115
3x5 pullups
deadlift
3x6 @ 135
benchpress
1x6 @ 135
1x4 @ 145
1x3 @ 145
1x1 @ 145
rdl
3x8 @ 85
1x30 crunches
1x20 man tacos
1x15 roman chair
full stretch
greenfield indoor tonight
Wednesday, December 3, 2008
but where were they going without ever knowing the way
back to the climbing wall today.
my legs were really! sore from lifting again today. oh well. going to lift tomorrow and hopefully work the soreness out of them.
did 5 climbs today, with 2 new ones. wasn't able to complete them without stopping, but should be able to by next week. it is a lot more fun climbing now that i am stronger.
bought creatine today. once i finish my protein shake stuff, going to give the creatine a try. see what happens.
my legs were really! sore from lifting again today. oh well. going to lift tomorrow and hopefully work the soreness out of them.
did 5 climbs today, with 2 new ones. wasn't able to complete them without stopping, but should be able to by next week. it is a lot more fun climbing now that i am stronger.
bought creatine today. once i finish my protein shake stuff, going to give the creatine a try. see what happens.
if i were a boy
found myself on campus with some running clothes on, so i did a campus loop.
2.3 miles. felt good. felt tired. legs still pretty weak from lifting yesterday.
good run, though.
2.3 miles. felt good. felt tired. legs still pretty weak from lifting yesterday.
good run, though.
Monday, December 1, 2008
how many times can i break till i shatter
that song is getting really old.
at the gym.
warmed up shooting hoops. really bad at basketball.
overhead db incline
2x8 @ 40
1x8 @ 45
calf raises
3x15 each leg @ 45
lat. pulldown
3x8 @ 135
ab machine
3x25
2x15 each side
squat
3x6 @ 115
deadlift
3x6 @ 135
pullups
3x5
benchpress
1x6 @ 135
1x5 @ 145
1x5 @ 135
single leg rdl
3x8 each leg w/30
dumbell chest fly on ball
3x8 @ 22.5
crunches on ball
2x30
stretch
home.
pretty good workout. legs are tired and a little weak. hopefully won't be immobile tomorrow. maybe a bit of a run tomorrow.
at the gym.
warmed up shooting hoops. really bad at basketball.
overhead db incline
2x8 @ 40
1x8 @ 45
calf raises
3x15 each leg @ 45
lat. pulldown
3x8 @ 135
ab machine
3x25
2x15 each side
squat
3x6 @ 115
deadlift
3x6 @ 135
pullups
3x5
benchpress
1x6 @ 135
1x5 @ 145
1x5 @ 135
single leg rdl
3x8 each leg w/30
dumbell chest fly on ball
3x8 @ 22.5
crunches on ball
2x30
stretch
home.
pretty good workout. legs are tired and a little weak. hopefully won't be immobile tomorrow. maybe a bit of a run tomorrow.
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