long fall

missed the gym on saturday, went out here in boston on sunday, before the pats wonderful playoff performance.

treadmill
dynamic
shoulder warmup

(1) db split squat; 1x8 w/45,50,55lb dbs
(1) db push press; 1x8 w/45,50,55lb dbs
(1) plank; 3 x 1 min
(2) pullups; 17 (9,8)
(2) back ext; 3x15 w/45lb plate
(3) incline db press; 3x8 w/55lb dbs
(3) walking lunges; 1x24 w/25,30,35
(4) chinups; 17 (10,7)
(4) db snatch; 1x8 w/45,50,55lb db
(5) dips; 3x10
(5) roman chair; 3x15

little stretch. felt really weak. no work today. thanks martin.

forget you

another snow day today. had wednesday and thursday off.

yesterday, went for a really fun climb/hike in the direction of mt.skinner. veered off the trail and went straight up a big hill. trev and i made it to the top of some weird smaller hill, which gave us some good valley views.

today, gym.
treadmill
dynamic
shoulder warmup

(1) military press; 2x6 @ 95, 1x6 @ 100,105
(1) man tacos; 4x25
(2) chinups; 28 (13,9,6)
(2) bw squats; 3x20
(3) deadlift; 2x6 @ 225, 1x6 @ 235,245
(3) explosive pushups; 4x15
(4) db chop; 3x15 each side w/25lb db
(4) 1-armed db row; 3x8 each arm w/50lb db
(5) bulg split squat; 1x8 w/bw,30,35,40lb dbs
(5) decline ab throws; 3x12

stretch
sauna
shower.

indoor tonight.

hold the line

gym.

treadmill warmup
dynamic

(1) b-bell back squat (finally); 3x8 @ 135
(1) bicycle crunches; 3x35
(2) bench press; 1x6 @ 135, 2x6 @ 145, 1x6 @ 155
(2) side raise; 3x15 each side w/45lb plate
(3) pullups; 25 (10,9,6)
(3) walking lunge; 1x12 (6 each leg) w/35, 40, 45lb dbs
(4) dips; 3x11
(4) hanging leg raises; 3x15
(5) seated row; 3x8 @ 180
(5) ab machine; 1x20 w/15, 2x20 w/20

intervals on the treadmill.
2 minute warmup
1 min. on / 1 min. off x 3 (10.1 mph / 5.5 mph)
couple minute cooldown

stretch

healthy dinner.

Hiked up mt.norwottuck last night w/trevor. Headlamped it. Jogged a little on the way up. Jogged and ran a decent amount on the way down. Awesome.

i'd put my hand on a blade for ya

gym after work. not drinking in january, so i didn't go out after work.

treadmill warmup
dynamic
shoulder warmup

(1) split squat; each leg, 1x8 @ 95, 2x8 @ 105
(1) push press; 1x8 @ 95, 2x8 @ 105
(1) plank; 3 x 1 minute
(2) pullups; 16 (10,6)
(2) back extension; 3x15 w/45lb plate
(3) incline db bench; 3x8 w/55lb dbs
(3) walking lunge; 1x24 w/20lb dbs, 2x24 w/25lb dbs (12 each leg each set)
(4) chinups; 16 (12,4)
(4) db snatch; 1x8 @ 40,45,50

stretch and meditation
sauna
more stretching.

feel awesome today. hoping to go for a hike or something fun.

this is the season of the witch

went for a 20 minute trail run around amherst college yesterday. felt good and was really fun to get outside a run for a little bit.

gym today.

treadmill
dynamic warmup
shoulder warmup

(1) military press; 4x6 @ 95
(1) man tacos; 4x25
(2) chinups; 26 (13,10,3)
(2) bw squats; 3x20
(3) deadlift; 1x6 @ 205,215,225,235
(3) explosive pushups; 1x15
(4) db woodchop; 3x14 each side
(4) bulg split squat; 1x8 each leg holding 25,30,35lb dbs

stretched in the shower. body feels good.

who made you king of anything

well, another year.

fitness wise, it has been a very interesting year. i learned a lot of things through reading/research and self-testing. i have found some things that work, some things that work really well, and some of the exact opposite.

physically, where i am currently is not where i hope to be in 6 weeks or so. for quite some time, i have thought, written, and talked with people about living a healthier lifestyle. food, vices, sleep, simplicity, all things that can be improved. now seems like a good time.

i am turning 29 this year and feel as though i still have some athleticism left in me and now would be a good time to really squeeze out what i have left and give this whole frisbar thing one last real good shot.

been a bit lame and lazy during break. but, back to school and back to the fitness arena.

treadmill warmup
some dynamic stuff

(1) goblet squat; 1x8 @ 100,105,110
(1) bicycle crunches; 3x30
(2) bench; 2x6 @ 135, 1x6 @ 145, 155
(2) side raise w/45lb plate; 3x15 each side
(3) pullups; 23 (10,8,5)
(3) walking lunge; 1x16 (8 each leg) w/30,35,40lb dbs
(4) dips; 3x10
(4) roman chair leg lifts; 3x15
(5) ab machine; 2x20 w/15lbs, 1x20 w/20lbs
(5) seated row; 2x8 @ 165, 1x8 @ 180

home. next step, commit to stretching/rolling more. first step, eat better.