jingle bells

friday workout.

went to the gym during lunch. great workout.

t-mill
dynamic stretches
shoulder warmup

(1)split squat; 3x8 @ 95
(1)pushpress; 2x8 @ 95, 1x8 @ 105
(1)1 min. plank; 3
(2) pullups; 15 (10,5)
(2) back ext; 3x15 w/35lbs
(3) db bench; 2x8 w/55s, 1x8 w/60s
(3) walking lunges; 2x20 w/25s, 1x20 w/30s
(4) chinups; 15 (11,4)
(4) db swing; 3x8 @ 50
(5) dips; 3x11
(5) roman chair; 3x15

quick stretches.

gym tonight.

blasting forth in three part harmony

jim.

skipped treadmill. knee was bugging me and just did a few active stretches and a few static stretches.

shoulder warmup.

(1) military press; 1x6 @ 85, 1x6 @ 90, 2x6@ 95
(1) man tacos; 4x22
(2) chinups; 24 (12,8,4)
(2) bw squats; 3x20
(3) deadlift; 1x6 @ 185, 2x6 @ 205, 1x6 @ 225
(3) explosive pushups (just hands off the ground); 4x15
(4) db chop; 3x12 each side w/25lb db
(4) db curl; 3x8 w/35s
(5) bulg split squat; 1x8 @ bw, 2x8 w/20lb dbs, 1x8 w/25lb dbs
(5) leg throw ab thingys; 3x10

stretch.

i'd take a grenade for ya

took saturday and sunday off. did roll my hips and lower back, then it band with a lacrosse ball. feels good.

monday; gym
tmill warmup
dynamic
shoulder warmup

(1)goblet squat; 1x10 @ 40, 1x5 @ 60, 1x8 @ 90, 2x8 @ 95
(1)bicycle crunches; 3x26
(2) bench; warmup, then 3x6 @ 135, 1x6 @ 145
(2) 3x30 crunches
(3) pullups; 22 (9,8,5)
(3) walking lunges; 3x12 w/30lb dbs
(4) incline press; 3x8 w/45ls dbs
(5) seated row; 3x8 @ 165
(5) ab machine; 1x15 @ 10,15,20
(6) rdl; 1x8 @ 135, 2x8 @ 155

10 minutes on the treadmill. needed to get my legs and lungs going. felt good, kept it easy.

tuesday; basketball at crocker farm. good time.

bottoms up

hit up the gym during lunch. feel great right now and really glad i got this workout in.

quick treadmill warmup, .35 miles
few dynamic stretches
next 3 exercises were down as a tri-set type thingy. did one set of each, then repeated it for a total of 3 times.
split squat; 1x10 bw, 1x8 w/bar, 1x4 @ 65, 1x8 @ 85, 2x8 @ 95 (8 with one leg, switch and do 8 with the other)
push press; 3x8 @ 95
crunches; 3x30

(2)pullups; 14 (10,4) felt good with these
(2)back ext; 1x15 @ 25, 2x15 @ 35
(3)db bench; 3x8 @ 55
(3)walking lunges; 3x20 w/25lb dbs (10 each leg)
(4)chinups; 14 (10,4)
(4)db swing; 1x8 @ 40,45,50
(5)roman chair; 3x15
(5)dips; 3x11

and my hand told my heart, let love grow

gym.

treadmill for 5 minutes
dynamic warmup

rolled with lacrosse ball

shoulder warmup
military press; 1x8 w/bar, 1x4 @ 65, 2x6 @ 85, 1x6 @ 90, 1x6 @ 95
crunches; 4x21
chinups; 21 (10,7,5)
bw squats; 3x20
deadlift; 1x8 @ 135, 1x4 @ 155, 2x6 @ 185, 2x6 @ 205
pushups; 4x15
side raise w/45lb plate; 3x12 each side
db curl; 3x8 @ 35s
bulg. split squat; 1x8 w/bw, 2x8 w/20lb db's

some stretches and a little more rolling.

really need to eat better and eat less shit. as i start to get back into working out consistently, the one thing i have never really committed to is eating well and eating smart.

don't be a bitch. do the right thing and feed your body the way you know you should.

bottoms up bottoms up

gym.

brought a lacrosse ball with me and was constantly rolling out what i think is a pinched sciatic nerve. this has been really annoying and am unsure what brought it on. some steps felt better than others, so hopefully the rolling is working.

treadmill warmup - 5 min.
dynamic stretches
shoulder warmup
bench; 4x6 @ 135
man tacos; 4x21
pullups; 20 (9,7,4)
hanging leg raises; 3x15
walking lunges; 2x12 w/25lb db's, 1x12 w/30lb db's
overhead db incline; 1x8 @ 40, 2x8 @ 45
seated row; 1x8 @ 150, 2x8 @ 165
ab machine; 1x12 w/10lb plate, 1x12 w/15lb, 1x12 w/20lb
dips; 3x11
ab decline rocky; 3x15
rdl; 1x8 @ 45, 1x4@ 95, 1x2 @ 115, 3x8 @ 135

rolled more once i got home, going to roll at school during the day.

nothing on me but her

right side of my upper butt/lower back feels like a pinched nerve. think it's my sciatic nerve and it causes my leg to buckle every once in awhile and i almost fell over when i sneezed. hopefully rolling it will tone it down a bit.

back to the gym yesterday. was going to continue doing the circuit, but didn't trust my leg, so i just did upper body stuff.

shoulder warmup
bench; 1x10 @ 45, 1x8 @ 65, 1x4 @ 95, 1x2 @ 115, 4x6 @ 135
man tacos; 4x20 on bench
pullups, 20; 9,6,5
hanging leg raises; 3x15
seated row; 2x6 @ 150, 2x6 @ 165
overhead db incline; 2x8 @ 40, 1x8 @ 45
single arm bent over row; 1x8 @ 45, 2x8 @ 50
ab decline, rocky; 3x15
dips; 3x11
ab machine thing; 3x12 w/10lb plate on

liked this workout. good to have my upper body a bit sore for a change.

as long as my leg/ass/back keeps bothering me, i think i will stick to some upper body stuff in the gym. going to try and get a trail run and keep some cardio going. not going to be a huge focus.

working on figuring out a long term exercise plan to get me from december to the end of june.