i got the magic

week off felt great.

body feels great.

wish i had stretched more, but don't feel too tight.

was going to go to the gym today, but plans changed.

popped outside and went for a run. ran to the tufts track, about a mile and a half, and had planned on doing a miracle mile, but the track wasn't plowed. ran around it once to see how bad it was, 2 to 3 inches in most spots, lots of spots with 6-10 inches. then took off and made it back home. 3.2 miles total, including the track. did it in 23:19. could have gone more, but this felt good and really glad i went out.

about to shower and stretch.

and me

did a workout on sunday.

went to nac, played some knockout for awhile.

then some weights.

split squat; 2x5 @ 135, 1x5 @ 145
pullups; 18 (12,6)
man tacos; 2x30
power clean to push press; 3x5 @ 135
chinups; 20 (11,6,3)

little stretching.

this is a rest week. plan on getting some stretching in and maybe a few easy runs.

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.