stuck like glue

gym.

fredmill
dynamic
shoulder warmup

(1) push press; 1x5 @ 125, 2x5 @ 135
(1) side raise w/45lb plate; 3x20 each side
(2) deadlift; 1x5 @ 265, 2x5 @ 275
(2) explosive pushups; 3x18
(3) front squat; 1x8 @ 135
(4) chinups; 32 (12,12,8)
(4) bw squats; 3x25
(5) db snatch; 3x8 w/55lb db
(5) mtn. climbers; 3x65
did (5) with as little rest as possible in between. felt gassed after.

cooldown on shredmill.
full stretch
sauna

indoor tonight, should be underwhelming.

my god is an awesome god

skipped friday's workout, with the intention of doing it on saturday. felt exhausted and decided to skip it completely.

went skiing at loon on sunday. awesome. got a pretty good workout in as well. legs were burning up and we got at least 18 runs in.

monday, back to work, back to the gym. abbreviated it a bit. had a very long day and felt i needed to get quality on this one, not quantity.

treadmill
dynamic
shoulder warmup

(1) squat; 1x5 @ 185,195,205
(1) man tacos; 4x30
(2) bench press; 1x5 @ 155, 165, 175
(2) side to side plate taps; 3x30 w/25lb plate
(3) pullups; 28 (11,10,7)
(3) alternating lunge jumps; 3x16 (8 each leg)

hopped on the treadmill, did some intervals.
2 min warmup
1 min. on / 1 min. off ; 10.0, 10.1, 10.3
did another .35 miles at 8.2
cooldown.

stretching at home. feel good today.

where everybody knows my name

gym last night, after class. always tough to get motivated at 7:30, after school.

treadmill
dynamic

(1) push press; 1x5 @ 115,125,135
(1) side raise w/45lb plate; 3x20 each side
(2) chinups; (32) 12,12,8
(2) bw squats; 3x25
(3) deadlift; 1x5 @ 265,275,285
(3) explosive pushups; 4x18
(4) mtn climbers; 3x60
(4) ab decline rocky; 4x12

short stretch of a few spots, got outta there.

is this

gym yesterday.

t-mill
dynamic, little more thorough than normal. was pretty tight.
shoulder warmup

(1) squat; 1x5 @ 175,185,195
(1) crunches; 3x40
(2) bench; 1x5 @ 155, 165, 1x4 @ 175, 1x1 @ 175
(2) side to side plate taps; 3x30 w/25lb plate
(3) reverse db lunge; 1x6 w/50,55,60,65lb dbs
(3) pullups; 28 - 10,8,7,3
(4) dips; 3x12
(4) decline ab throws; 3x13
(4) seated row; 1x5 @ 195,200,205

treadmill; 2 miles. warmed up, finished hard.

full stretch

all of the lights

took friday off.

was really sore from the couple days before that and got lit up sledding.

went to p-fitness in boston today. unfortunately, all they have is dumbbells, but oh well.

t-mill
dynamic

(1) split squat; 2x5 w/55lb dbs, 2x5 w/60lb dbs
(1) push press; 1x5 w/45,50,55,60lb dbs
(1) plank; 3 x 1 min.
(2) pullups; 18 (10,8)
(2) ab bench; 3x20 w/25lbs
(3) walking lunges; 1x24 (12 each leg) w/35,40,45lb dbs
(3) incline db press; 2x5 w/50lb dbs, 1x5 w/55,60lb dbs
(4) chinups; 18 (11,7)
(4)roman chair; 3x15
(4) db snatch; 3x8 w/55lb db

stretch.

pretty happy with this workout. felt pretty good.

hold on

gympiece

t-mill
dynamic
shoulder warmup

(1) military press; 2x5 @ 105, 1x5 @ 110,115
(1) man tacos; 4x25
(2) chinups; 31 (14,10,7)
(2) bw squats; 3x25
(3) deadlift; 1x5 @ 245,255,265,275
(3) explosive pushups; 4x17
(4) db chop; 3x12 each side w/30lb db
(4) mtn. climbers; 3x50
(5) bulg split squat; 1x8 w/bw, 1x6 w/40,45,50,55lb dbs
(5) ab decline rocky; 4x15

stretch

went and threw around outside later and did at least 10, 60 yards sprints.

with you right here, i'm a rocketeer

missed an update.

on saturday, was in amherst and stopped by the new umass rec center. i really like this facility. unfortunately, it was packed with students.

treadmill
dynamic

(1) split squat; 1x8 @ 105,115,125
(1) push press; 2x8 @ 105, 115
(2) pullups; 17 (13,4)
(2) back ext.; 3x15 w/45lb plate
(3) incline db bench; 3x8 @ 50 (have felt pretty weak on these lately)
(3) walking lunges; 1x24 (12 each leg) w/30,35,40lb dbs
(4) chinups; 17 (12,5)
(4) db snatch; 1x8 @ 50, 2x8 @ 55
(4) roman chair; 3x16

stretch

monday, 1/24.
treadmill
dynamic
shoulder warmup

(1) squat; 1x5 @ 145,155,165,175
(1) crunches; 3x35
(2) bench; 1x5 @ 145, 2x5 @ 155, 1x5 @ 165
(2) side-to-side ground taps; 3x25 w/25lb plate
(3) reverse db lunge; 1x6 each leg w/45,50,55,60lb dbs
(3) pullups; 27 (10,10,7)
(4) dips; 3x11
(4) hanging leg raises; 3x16
(5) seated row; 1x5 @ 180,190,195,200
(5) ab machine; 3x15 @ 25

treadmill; 2 mile run in 15 minutes. increased speed as the run progressed.

little bit of stretch at home. legs feel good today, little bit sore.