come on, clap your hands

monday; played about 1 1/2 of basketball with the arhs ultimate rec league team. they had practice so i went and scrimmaged with them. fun.

today; was going to go lift, but felt like shit all day. came home and managed to convince myself to go for a run. ended up being a good run. really nice out, little bit cold and helped to clear out my chest and head. 26:52 and about 3.5 miles.

unfortunately, about time to accept that i don't just have a pulled lower back muscle, but that my spine is not happy with me.

need to make an appointment with my doctor to start thinking about options. not curable, but through exercise and some pt, usually you can postpone onset of serious limitations.

tomorrow, mullen is coming into town and we are climbing. updates to follow.

you might be a big fish, in a little pond

thursday, went to indoor. wasn't too bad, ran around a little bit.

friday, quick climbing. 5 climbs.

saturday, day off.

today, to the gym.

warmed up on treadmill.

squats; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x8
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x8 @ 85, 2x8 @ 95
rdl; 3x8 @ 125
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
db swing; 3x8 @ 40
back extension; 2x8 w/25 lb plate
30 crunches
20 man tacos

finsher; 50 burpees

full stretch
steam room

want to have groupies

no school today so i got to sleep in and get to the gym earlier than normal, which is awesome.

shooting hoops, one time through jeff's jumping drill.

overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x7, 1x5
ab bench; 3x30, 2x20 each side
seated row; 3x8 @ 130
rdl; 3x8 @ 125
hang clean; 1x8 @ 85, 2x8 @ 95
db swing; 3x8 w/30
ab decline; 3x10 rocky style
2x30 crunches on ball

finisher; 50 burpees

we can handle this like gentlemen

9 climbs.

something is wrong with my left hand. go see a doctor.

i'm so addicted to

so, in an ealier post, i mentioned that i wanted to treat my body as a "real" athlete would. part of my desire to use this term is because of the type of resolutions/goals i have made in the past. i have tried doing the quitting of vices for a set period of time. i have tried cutting back on certain things (eating, vices, etc..) both of these really didn't work well. cutting back is difficult for me, as i really like certain vices. quitting has worked well in small doses, but unless it is during the season, doesn't work for me. by saying i am going to treat me body like a real athlete, i am basically giving myself a bit of a loophole to still engage in certain vices, but actually moderate it with a certain bit of hindsight and technique. if you don't believe me and think this is a bunch of horsecrap, you are probably right.

the next part of the real athlete resolution will be to be actually engaging in physical activity at least 6 times a week. that means lifting, climbing, running, playing any sport (only if heart rate is elevated), skiing, etc..I am almost finished setting up my schedule for jan. and feb. and it should fit pretty well with my life schedule as well.

to further break down this part of the resolution, i want to get stronger in jan, feb, and march. i want to maintain this strength through the entire season. in jan, feb, and march, i will be doing 2-3 lifting sessions a week. also, some indoor (crappy) will be on lifting days. climbing 2-3 times a week. 1 or 2 times a week there will be interval and fartlek based conditioning runs. also, to mix it up, will be doing sprint stuff in the gym. in march, before lifting, i will start some plyo stuff. this is the short term workout plan and will adjust accordingly.

i am going to make an effort to eat better. less sugar, refined flour, fatty stuff, more lean protein, fruits and veggies, whole grain. this is one that should be pretty easily attained with some practice and as long as i commit to go to the grocery store a little bit more for fresh ingredients.

these are pretty basic resolutions for many, but a different approach than i have taken in the past. having different sets of goals all under the fitness umbrella give me a chance to assess in different ways and make improvements in individual facets of the overall goal, which is to treat my body the way a "real" athlete does.

anyway, here goes.

i wanna kiss you all over

took friday off and climbed on saturday.

today, i lifted.

quick treadmill warmup

squat; 1x6 @ 115, 1x6@ 135, 1x6@ 155, 2x3 @ 175
calf raises; 3x15 w/55 lb db
hang clean; 2x8 @ 85, 1x8 @ 95
push press; 2x8 @ 75, 1x8 @ 85
lat. pulldown; 2x8 @ 140, 1x8 @ 150
ab bench; 3x30, 2x20 each side
rdl; 3x8 @ 115
db swing; 3x8 @ 30
back extension; 2x8 w/10 lb plate
man tacos; 1x20
crunches; 1x30

treadmill. 1 minute warmup
1 min. @ 10.5mph , one minute @ 7 mph. x 5
right into
30 sec. @10.7mph, 30 sec. @ 7 mph

cooldown.

full stretch.

felt good.

take on me

to the gym for a quick lifting thingy.

hoops shooting warmup

overhead db incline; 3x6 @ 50
calf raises; 3x15 w/50
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 3x3 @ 175
pullups; 3x7
seated row; 2x8 @ 120, 1x8 @ 130
ab bench; 3x30, 2x20 each side
rdl; 1x6@ 115, 2x6 @ 135
bench; 3x5 @ 145

gym was closing so i called it a day.

indoor tonight. should be a huge letdown. nice.