i now belong to 2 gyms. did my workout at planet fitness yesterday. with the h.s. season coming up, i need a place to go after practice and i know that i won't be driving all the way back to springfield after practice. certainly worth the $20 a month.
back to la fitness today.
t-mill
dynamic
(1) hang clean; 1x3 @ 115,125,135,140, 1x2 @ 145 (tried 3 times to get the third rep up, just didn't have it. bit of a bummer)
(2) deadlift; 1x3 @ 265, 2x3 @ 275, 2x3 @ 285
(2) broad jumps; 5x3
(3) standing military press; this is a lot harder standing than sitting for some reason. 2x3 @ 105, 1x3 @ 110, 2x3 @ 115
(3) crunches; 5x30
(4) pullups; 3x8, 2x5
(4) back ext.; 5x10 w/45lb plate
(5) cable stepup; 1x6/leg @ 50,60,70
(5) alt. lunge jumps; 3x6/leg
(5) decline ab throws; 3x10
(6) incline chest supported row; 1x8 w/45lb plate added, 2x8 w/90lbs
plyo pushup / db snatch (50lb db) ladder down from 10, for time. 10,9,8,7,6,5,4,3,2,1,2, 7:25. Eventually going to go all the way back up to 10.
full stretch. feel really good.
Wednesday, March 9, 2011
Tuesday, March 8, 2011
gym today with trev.
had some conditioning work planned.
went through the plate complex.
warmed up going through each of the exercises using a 25lb plate, then did the circuit using a 45lb plate.
overhead squat x 8
rows x 10
swings x 8
reverse lunge w/twist x 6 each leg
woodchopper x 6 each side
go through 5 times.
rested for a few minutes. hopped on the treadmill for some incline intervals.
put the treadmill up to incline 7. work/rest was 30/45-60 seconds. 2-3 minutes between sets.
4 @ 10,10.1,10.2,10.3
3 @ 10.1,10.2,10.3
2 @ 10.2,10.3
1 @ 10.3
full stretch. this was tough at the end. that last one got me good.
had some conditioning work planned.
went through the plate complex.
warmed up going through each of the exercises using a 25lb plate, then did the circuit using a 45lb plate.
overhead squat x 8
rows x 10
swings x 8
reverse lunge w/twist x 6 each leg
woodchopper x 6 each side
go through 5 times.
rested for a few minutes. hopped on the treadmill for some incline intervals.
put the treadmill up to incline 7. work/rest was 30/45-60 seconds. 2-3 minutes between sets.
4 @ 10,10.1,10.2,10.3
3 @ 10.1,10.2,10.3
2 @ 10.2,10.3
1 @ 10.3
full stretch. this was tough at the end. that last one got me good.
Monday, March 7, 2011
there's a hole in the bucket
gymmonday
tmill
dynamic
(1) high clean pull; 2 x (4,4,2,2) - 115.125.135.145
(1) bicycle crunches; 3x45
(2) squat; 1x3 @ 205,215, 2x3 @ 225, 1x3 @ 235
(2) squat jumps; 5x3
(3) bench; 1x3 @ 145,155, 2x3 @ 165, 1x3 @ 175
(3) side to side plate taps; 4x30 w/25lb plate
(4) chins; 5x7
(4) pistols; 3x4, 2x2
legs felt really weak after. hopped on the treadmill, did a quick warmup, finished hard.
full stretch.
tmill
dynamic
(1) high clean pull; 2 x (4,4,2,2) - 115.125.135.145
(1) bicycle crunches; 3x45
(2) squat; 1x3 @ 205,215, 2x3 @ 225, 1x3 @ 235
(2) squat jumps; 5x3
(3) bench; 1x3 @ 145,155, 2x3 @ 165, 1x3 @ 175
(3) side to side plate taps; 4x30 w/25lb plate
(4) chins; 5x7
(4) pistols; 3x4, 2x2
legs felt really weak after. hopped on the treadmill, did a quick warmup, finished hard.
full stretch.
Saturday, March 5, 2011
feel so alive
ultimate wise, things are a bit up in the air.
gym yesterday.
t-mill
dynamic
(1) power clean to push press; 3x5 @ 135
(2) front squat; 1x8 @ 135,145,155
(2) man tacos; 3x30
(3) db decline; 1x8 @ 40,45,50
(3) rocky decline; 3x15
(4) walking lunges; 1x12/leg w/40lb dbs, 2x12/leg /45lb dbs
(4) hanging leg raises; 3x12
(5) pullups; 10
(5) chinups; 11
(5) dips; 10
quick strech.
today, jules got me a deep tissue massage for my b-day. feel awesome. think i am going to start getting a massage the week before a tournament, maybe a wednesday.
gym yesterday.
t-mill
dynamic
(1) power clean to push press; 3x5 @ 135
(2) front squat; 1x8 @ 135,145,155
(2) man tacos; 3x30
(3) db decline; 1x8 @ 40,45,50
(3) rocky decline; 3x15
(4) walking lunges; 1x12/leg w/40lb dbs, 2x12/leg /45lb dbs
(4) hanging leg raises; 3x12
(5) pullups; 10
(5) chinups; 11
(5) dips; 10
quick strech.
today, jules got me a deep tissue massage for my b-day. feel awesome. think i am going to start getting a massage the week before a tournament, maybe a wednesday.
Wednesday, March 2, 2011
wild alaskan pollack
gym.
t-mill
dynamic
(1) hang clean; 3x5 @ 135. paying close attention to form really helped today.
(2) deadlift; 1x5 @ 270,275,280
(2) broad jumps; 3x5
(3) military press; 2x5 @ 110, 1x5 @ 115
(3) side raise w/45lb plate; 3x20 each side
(4) pullups; 5x6
(4) back extension; 3x15 w/45lb plate
(5) plyo pushup; 3x10 (hands and feet up off the ground)
(5) db swing; 3x8 w/50lb db
tried to do some running, but legs were really shot.
full stretch.
t-mill
dynamic
(1) hang clean; 3x5 @ 135. paying close attention to form really helped today.
(2) deadlift; 1x5 @ 270,275,280
(2) broad jumps; 3x5
(3) military press; 2x5 @ 110, 1x5 @ 115
(3) side raise w/45lb plate; 3x20 each side
(4) pullups; 5x6
(4) back extension; 3x15 w/45lb plate
(5) plyo pushup; 3x10 (hands and feet up off the ground)
(5) db swing; 3x8 w/50lb db
tried to do some running, but legs were really shot.
full stretch.
Tuesday, March 1, 2011
can do
rudyard kipling.
"if"
IF you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:
If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: 'Hold on!'
If you can talk with crowds and keep your virtue,
' Or walk with Kings - nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!
"if"
IF you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:
If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: 'Hold on!'
If you can talk with crowds and keep your virtue,
' Or walk with Kings - nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!
Monday, February 28, 2011
you can rely on the old man's money
did a workout on friday.
treadmill
dynamic
(1) hang clean; 3x5 @ 135
(2) deadlift; 1x5 @ 255,265,275
(2) broad jumps; 3x5
(3) military press; 3x5 @ 110
(3) man tacos; 3x30
(4) pullups; 24 (8,9,7)
(4) alt. lunge jumps; 1x10
stretch
saturday; indoor tourney. need to get faster, jump higher, get more endurance. was really fun to play with our team. legends.
sunday; rest
today;
gym
treadmill
dynamic
(1) high clean pull; 1x6 @ 105,115,125
(1) bicycle crunches; 3x40
(2) squats; 1x5 @ 195,205,215, 1x1 @ 225
(2) squat jumps; 3x5
(3) bench; 1x5 @ 155, 2x5 @ 165
(3) side to side plate tap; 3x35 w/25lb plate
(4) chinups; 32 (12,12,8)
(4) pistols; 3x4
treadmill
2 min. warmup
intervals; 30 sec on (incline 7, speed 9.6, 9.8, 9.9, 10.0, 10.1) / approx. 45 seconds fast walk/jog - 5 times through
cooldown
fuuulllll stretch.
feel great right now.
treadmill
dynamic
(1) hang clean; 3x5 @ 135
(2) deadlift; 1x5 @ 255,265,275
(2) broad jumps; 3x5
(3) military press; 3x5 @ 110
(3) man tacos; 3x30
(4) pullups; 24 (8,9,7)
(4) alt. lunge jumps; 1x10
stretch
saturday; indoor tourney. need to get faster, jump higher, get more endurance. was really fun to play with our team. legends.
sunday; rest
today;
gym
treadmill
dynamic
(1) high clean pull; 1x6 @ 105,115,125
(1) bicycle crunches; 3x40
(2) squats; 1x5 @ 195,205,215, 1x1 @ 225
(2) squat jumps; 3x5
(3) bench; 1x5 @ 155, 2x5 @ 165
(3) side to side plate tap; 3x35 w/25lb plate
(4) chinups; 32 (12,12,8)
(4) pistols; 3x4
treadmill
2 min. warmup
intervals; 30 sec on (incline 7, speed 9.6, 9.8, 9.9, 10.0, 10.1) / approx. 45 seconds fast walk/jog - 5 times through
cooldown
fuuulllll stretch.
feel great right now.
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