looooong day today.
got to the gym late.
shoulder warmup
active stretches
(1) standing military press; 5x85, 3x95, 7x105
(2) standing military press; 10x75,75,70,70,70
(2) bicycle crunch; 5x20
(3) chins/pullups; 5x9
(3) cable high to low chop; 10x50,60,70,80,90
(4) dips; 5x11
(4) roman chair; 5x11
(5) cable chest fly; 3x10 @ 25
(5) 1-arm cable squat row; 3x10/arm @ 50
tabata row x 5min. (1083 meters total)
few stretches
Monday, November 28, 2011
Saturday, November 26, 2011
pack up the bags to beat back the clock
gym today.
roll
jump rope
active
(1) squat; 3x160,185, 13x205 (these were hard. probably took me about five minutes. it was mostly singles with 5-10 seconds between reps. a lot of time under the bar, load felt heavy, but i could still move it relatively quickly, which is good.)
(2) squat; 10x170,165,160,155,150 (these were also hard. was a huge mind grind before and during each set. made sure each rep was solid.)
(2) hanging leg raises; 5x10
(3) bulg split squat; 3x10/leg @ 65,70,75: 1/leg @ 95,115,135
(3) decline ab throws; 3x10
hopped on a decline bike to warmdown a little bit and watched the ohio state v. michigan game. denard robinson is a hell of an athlete. rode for 20 minutes, keeping heart rate right around 120 with a pretty easy resistance level (10).
stretch.
legs are going to be shot, but well worth it. one more week of pushing hard and then a deload week.
ain't so bad.
roll
jump rope
active
(1) squat; 3x160,185, 13x205 (these were hard. probably took me about five minutes. it was mostly singles with 5-10 seconds between reps. a lot of time under the bar, load felt heavy, but i could still move it relatively quickly, which is good.)
(2) squat; 10x170,165,160,155,150 (these were also hard. was a huge mind grind before and during each set. made sure each rep was solid.)
(2) hanging leg raises; 5x10
(3) bulg split squat; 3x10/leg @ 65,70,75: 1/leg @ 95,115,135
(3) decline ab throws; 3x10
hopped on a decline bike to warmdown a little bit and watched the ohio state v. michigan game. denard robinson is a hell of an athlete. rode for 20 minutes, keeping heart rate right around 120 with a pretty easy resistance level (10).
stretch.
legs are going to be shot, but well worth it. one more week of pushing hard and then a deload week.
ain't so bad.
Friday, November 25, 2011
mountain momma
had a really relaxing and nice thanksgiving. good day of rest and food. didn't eat too much, so didn't feel like shit at all.
gym today
shoulder warmup
(1) bench; 3x120,135, 10x155
(2) bench; 10x115,110,105,100,95
(2) back ext; 5x10 w/45lb plate
(3) chins/pullups; 5x9
(3) ab arm/leg raise; 5x10
(4) dips; 5x11
(4) db row; 10x75,85,95, 16x105
finisher; 25 reps each
-35lb goblet squat
-35lb db swing
-burpees (20,5)
-jumping jacks
stretch. massive knot underneath my right scapula.
gym today
shoulder warmup
(1) bench; 3x120,135, 10x155
(2) bench; 10x115,110,105,100,95
(2) back ext; 5x10 w/45lb plate
(3) chins/pullups; 5x9
(3) ab arm/leg raise; 5x10
(4) dips; 5x11
(4) db row; 10x75,85,95, 16x105
finisher; 25 reps each
-35lb goblet squat
-35lb db swing
-burpees (20,5)
-jumping jacks
stretch. massive knot underneath my right scapula.
Wednesday, November 23, 2011
and we both do dirt
gym today.
legs were still pretty sore from saturday.
should have warmed up more.
few active stretches.
(1) hang clean; 8x45, 5x65, 5x85: 3x110, 3x125, 12x140 (pumped about these. good form and explosiveness throughout)
(2) deadlift; 8x135, 5x155, 3x185: 3x205, 3x235, 12x265 (put it down at 8 to readjust grip, knew i could get more reps if i did that. the 9th one was a tough one, but the next 3 were solid.)
(3) deadlift; 10x230,225,220,215,210 (exhausting today. mentally, stayed dialed in. NO PAIN!)
(3) ab decline; 5x10 holding 10lb plate overhead
(4) bb reverse lunge; 10 w/bar, 1x10/leg @ 95,100,105
(4) plank; 3x1 min.
was GASSED after this. headed down to the locker room, sat down for a second and got a bit of a second wind. went with it and headed into the class/studio space. got some gloves and hit the heavy bag a bit.
Finisher: 1 min. on/30 sec. off x 5. focused on staying on my toes, throwing as many punches as possible.
drained legs. at this point, i was limping because my right quad felt like it was going to explode. pretty amusing to watch.
full stretch
feel good. getting stronger.
legs were still pretty sore from saturday.
should have warmed up more.
few active stretches.
(1) hang clean; 8x45, 5x65, 5x85: 3x110, 3x125, 12x140 (pumped about these. good form and explosiveness throughout)
(2) deadlift; 8x135, 5x155, 3x185: 3x205, 3x235, 12x265 (put it down at 8 to readjust grip, knew i could get more reps if i did that. the 9th one was a tough one, but the next 3 were solid.)
(3) deadlift; 10x230,225,220,215,210 (exhausting today. mentally, stayed dialed in. NO PAIN!)
(3) ab decline; 5x10 holding 10lb plate overhead
(4) bb reverse lunge; 10 w/bar, 1x10/leg @ 95,100,105
(4) plank; 3x1 min.
was GASSED after this. headed down to the locker room, sat down for a second and got a bit of a second wind. went with it and headed into the class/studio space. got some gloves and hit the heavy bag a bit.
Finisher: 1 min. on/30 sec. off x 5. focused on staying on my toes, throwing as many punches as possible.
drained legs. at this point, i was limping because my right quad felt like it was going to explode. pretty amusing to watch.
full stretch
feel good. getting stronger.
Tuesday, November 22, 2011
home is wherever with you
very long day yesterday. didn't get out of the school until a little after 7.
went over to the gym and got some work done and took off.
shoulder warmup
(1) standing military press; 3x80, 3x90, 10x100
(2) standing military press; 10x75,70,70,65,65
(2) bicycle crunches; 5x20
(3) chins/pulls; 3x9
(3) dips; 3x11
home
went over to the gym and got some work done and took off.
shoulder warmup
(1) standing military press; 3x80, 3x90, 10x100
(2) standing military press; 10x75,70,70,65,65
(2) bicycle crunches; 5x20
(3) chins/pulls; 3x9
(3) dips; 3x11
home
Saturday, November 19, 2011
still bluffin with my muffin
had to go to the bank yesterday, which took a long minute and by the time i got out of there it was already 5 and i was beat.
went this morning instead.
hopped right into the squat rack. did some active stretches, leg swings and bw squats, trying to loose the hips up a bit.
(1) squat; 5x150, 5x175, 16x195
(2) squat; 10x165,160,155,150,145
(2) hanging leg raises; 5x10
(3) single leg bulg split squat; 3x10/leg w/65lbs (bb)
(3) ab roll backs; 3x10
stretches.
squats didn't always feel strong, but the weight kept moving. very few "grind it out" reps.
went this morning instead.
hopped right into the squat rack. did some active stretches, leg swings and bw squats, trying to loose the hips up a bit.
(1) squat; 5x150, 5x175, 16x195
(2) squat; 10x165,160,155,150,145
(2) hanging leg raises; 5x10
(3) single leg bulg split squat; 3x10/leg w/65lbs (bb)
(3) ab roll backs; 3x10
stretches.
squats didn't always feel strong, but the weight kept moving. very few "grind it out" reps.
Thursday, November 17, 2011
the voice inside my yed
treadmill warmup
active stretches
shoulder warmup
(1) bench; 8x45, 5x65, 3x85: 5x110,5x130, 12x145
(2) bench; 10x110, 105, 100, 95, 95
(2) back ext; 5x10 w/45lb plate
(3) chins/pulls; 5x9
(3) ab arms/legs up superman thing; 5x10
(4) dips; 4x11
(4) db row; 10 x 75,85,95, 15x105
finisher: 25 reps each of;
-goblet squat w/35lb db
-db swing w/35lb db
-burpees
-jumping jacks
stretch
felt strong.
active stretches
shoulder warmup
(1) bench; 8x45, 5x65, 3x85: 5x110,5x130, 12x145
(2) bench; 10x110, 105, 100, 95, 95
(2) back ext; 5x10 w/45lb plate
(3) chins/pulls; 5x9
(3) ab arms/legs up superman thing; 5x10
(4) dips; 4x11
(4) db row; 10 x 75,85,95, 15x105
finisher: 25 reps each of;
-goblet squat w/35lb db
-db swing w/35lb db
-burpees
-jumping jacks
stretch
felt strong.
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