wake me up before you go go

workoutspace

jumprope; 1 min. on/30sec. off x 3, 1 min. on/15sec. off x 7
dynamic warmup
box jumps; 3x10, box just below hip
tuck jump; 3x10
overhead db incline; 1x8 @ 35, 5x5 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 4x6 @ 30
db curls, on one-leg; 5x5 w/35 lb db
ab ball crunch; 3x30
roman chair; 3x15
side to side touch; 3x30
bench press; 1x8 @ 45, 1x6 @ 95, 4x6 @ 125

baby don't worry you know that you got me

gymguyhey

jump rope; 2min. on/30sec. off x 5
dynamic warmup
toe taps on 18" box; 3x20
power skips; 3x20 yards
lateral box jump, 18" box; 3x8 each leg
front box squat; 1x8 @ 45, 1x6 @ 95, 5x5 @ 135
calf raises; 3x20 w/60lb db
man tacos; 3x20
crunches; 2x30
reverse db lunge; 3x10 each leg holding 35lb dbs
single-leg rdl; 5x5 each leg w/60 lb barbell
glute ham raise; 3x8
pullups; 3 x failure - 6,6,6
db swing; 3x8 w/40 lb db
reverse back extension; 3x1o

quick stretch

gym.

overhead db bench; 1x8 @ 35, 4x6 @ 55
crunches; 2x30
hang clean; 4x5 @ 105
push press; 4x5 @ 105
seated row; 4x6 @ 160
pullups; 3 x failure- 5,4,4
calf jumps; 3x50
rocky decline; 3x12
bicycles; 2x20

started doing some practicing with cleans. did probably 6 at 115 and 6 at 95. need to work on form.

deck the halls

jym.

jumpedrope; 45sec. on/15sec. off x 10
dynamic warmup
plyos; alternating leg lunge jumps; 3x10
broad jumps; 2x30 yards
deadlift; 1x8 @ 135, 1x6 @ 155, 4x6 @ 185
db bulgarian split squat; 3x8 each leg w/35lb dbs
man tacos; 3x20
rdl; 4x6 @ 145
side to side crunch; 3x30
calf raises; 3x20 w/60lb db
db stepup, box just below knee; 3x8 each leg holding 30lb dbs
reverse back extension ab thing; 3x10
db snatch; 3x8 w/40lb db

full stretch

ooo that body like music to my ears

runnin' wednesday.

pretty shady weather out, so i am happy that i got my running stuff on and just went out and did work.

ran about 2 1/2 miles in about 17 minutes. started out easy, pushed a little in the middle on some hills, and then even out to finish. ended at the tufts track.

few active stretches.

10 mountain climbers into 20 yard sprint x 8 w/30 sec. rest
3 minutes
4 burpees into 15 yard sprint x 6 w/30 sec rest
2 minutes
60 yard sprint x 4

jog back to house.
foam roller stuff
stretch
shower
chill

so you want to be a rap superstar

jim.

jumprope; 2 min. on/1 min. off x 5, 45sec. on/15sec. off x 5
dynamic warmup stuff
single leg box jump, box just below knee; 3x8 each leg
overhead db incline; 1x8 @ 35, 4x6 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 3x8 25
db curls standing on one leg, balance; 3x8 each arm with 30s
b.p.;1x8 @ 45, 1x6 @ 95, 4x6 @ 115
ab decline rocky; 3x10
ab ball crunch; 2x30
20 yrd sprints x 10

need to stretch

gymboree

jumprope; 1 min. on/1min. off x3, 1 min.on/30 sec.off x 7 (going to switch this up next time)
dynamic warmup stuff
calf jumps; 3x50
tuck jumps; 3x10
box jumps, think it was a 36" box; 3x10
box squat; 1x8 @ 45, 1x6 @ 95, 4x6 @ 135. still easing my way back into squats
db reverse lunge; 3x8 each leg holding 35lb dbs
calf raises; 3x20 each leg @ 60
db swing; 3x8 w/35lb db
man tacos; 3x20
roll backs on bench; 2x20
reverse back extension ab thing; 3x10
single leg rdl; 3x8 each leg @ 60
wide grip pullups; 1x5

played at get hohoho on saturday. we won the b division and i sprained my f-in left ankle again. kept it wrapped the past couple of days. it's a little bit swollen and pretty sore, but nothing i can't lift through.

on another note, i am going to start separating my lifting days a little more than i have in the past.
monday/thursday- lower body
tuesday- upper body
wednesday- conditioning day or rest
friday- upper body and explosive lifts
saturday or sunday- run or something athletic

really need to start getting myself excited to condition more. the lifting is good and i work up a pretty good sweat by staying active and combining exercises, but i need to do more.