wednesday was going to be an off day, but i went and played football with zoodisc for 2 hours in the snow, so pretty much still a day off. owned at football. 3 picks (1 touchdown), 2 receiving td's and both were actually sweet layouts. suck it college kids.
thursday; indoor. total suckwagon for 3 hours.
today; gym.
hoops warm-up
overhead db incline; 2x6 @ 50, 1x6@ 55
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
pullups; 32 total. 10,10,8,4. basically went to max each set
ab bench; 3x30, 2x20 each side
seated row; 3x8 @ 150 with 3x5 pushup w/db row (20lb in each hand). do the seated rows, immediately do 5 pushups w/dbs.
cable squat row; 3x6 w/80 in each hand
rdl; 3x8 @ 135 w/3x8 db swing w/40. do the rdl's, immediately do the db swings.
3x5 core squats; hold a 25lb plate with arms straight out (like a steering wheel) and then do a squat, hold for a second, then go back up.
1x20 man tacos on bosu ball
1x30 crunches
full stretch
Friday, January 30, 2009
i'll be the one to tuck you in at night
there's one day left in january and i have a workout this afternoon, but right now still seems like a good time to assess this month.
my goals for this month were to get stronger, put on some weight (doing my best to make sure it was muscle), not get completely out of cardio shape, and climb a decent amount.
1) getting stronger- this one went really well. i was improved my deadlift and squat by a significant amount. my pullups and benchpress have made some gains and i just feel stronger in general.
2) put on weight- i have gained approximately 10 pounds since nationals, with my body fat % going up only 1%. it is a pretty shady scale, but gives me at least a slight idea. i am pretty sure creatine has really helped in both gaining mass and also getting stronger.
3) cardio- been mixing some interval runs, rows, burpees, and bit of circuit work into the mix. certainly feel as though i have not fallen too far back.
4) climb- has been great and feel some improvements.
my overall goal of 2009 was to treat myself and my body like a real athlete. this has been hard, but also very rewarding. i have cut way back on my drinking, which is good. i actually took all of the booze out of my house and that has helped to ward off the inclination to have a few drinks when i really don't need them. other vices have also dropped off and i have done a good job of using moderation, not usually one of my strong suits. i am going to weigh myself and get my body fat % on feb. 1st and keep a record of that each month as well.
my goals for this month were to get stronger, put on some weight (doing my best to make sure it was muscle), not get completely out of cardio shape, and climb a decent amount.
1) getting stronger- this one went really well. i was improved my deadlift and squat by a significant amount. my pullups and benchpress have made some gains and i just feel stronger in general.
2) put on weight- i have gained approximately 10 pounds since nationals, with my body fat % going up only 1%. it is a pretty shady scale, but gives me at least a slight idea. i am pretty sure creatine has really helped in both gaining mass and also getting stronger.
3) cardio- been mixing some interval runs, rows, burpees, and bit of circuit work into the mix. certainly feel as though i have not fallen too far back.
4) climb- has been great and feel some improvements.
my overall goal of 2009 was to treat myself and my body like a real athlete. this has been hard, but also very rewarding. i have cut way back on my drinking, which is good. i actually took all of the booze out of my house and that has helped to ward off the inclination to have a few drinks when i really don't need them. other vices have also dropped off and i have done a good job of using moderation, not usually one of my strong suits. i am going to weigh myself and get my body fat % on feb. 1st and keep a record of that each month as well.
Thursday, January 29, 2009
look in the mirror and keep on shining
as january ends and i start thinking about what my training will be for feb. and march, i have also realized i need to find a new motivation.
the past 2 years, i have had to view everyone on my team as a threat. they are one of many people standing in the way of my goal of making the team. i wanted them to succeed, but also needed them to fail. if they played poorly and i played well, then my goal would be reached. but if they played well and i played well, that made things a lot more difficult.
one could argue that i needed and need to focus more on the controllables, and i did and do. i focused my energy on playing my game well, but i still thought about how other people were playing. it's not a good feeling to be rooting against people. these players provided the chip on my shoulder, the motivation to work hard.
this season, i need to put a new chip on my shoulder. they are my teammates and i want them to do well no matter what.
by realizing and embracing this, i think it is going to relieve a lot of pressure from my daily thoughts of practices. it is not saying that i am not going to work hard, but i am no longer working to earn a spot, i am working to by the best player i can be on the team.
in some ways, i think my new motivation has already begun and taken on a life of it's own.
i had reminder bands (livestrong bands) made up to say "outwork" and gave them to the high school players who come to my conditioning workouts.
i am going to use that one word as fuel.
outwork.
i will outwork my team. i will outwork the teams i play against. i will outwork you.
the past 2 years, i have had to view everyone on my team as a threat. they are one of many people standing in the way of my goal of making the team. i wanted them to succeed, but also needed them to fail. if they played poorly and i played well, then my goal would be reached. but if they played well and i played well, that made things a lot more difficult.
one could argue that i needed and need to focus more on the controllables, and i did and do. i focused my energy on playing my game well, but i still thought about how other people were playing. it's not a good feeling to be rooting against people. these players provided the chip on my shoulder, the motivation to work hard.
this season, i need to put a new chip on my shoulder. they are my teammates and i want them to do well no matter what.
by realizing and embracing this, i think it is going to relieve a lot of pressure from my daily thoughts of practices. it is not saying that i am not going to work hard, but i am no longer working to earn a spot, i am working to by the best player i can be on the team.
in some ways, i think my new motivation has already begun and taken on a life of it's own.
i had reminder bands (livestrong bands) made up to say "outwork" and gave them to the high school players who come to my conditioning workouts.
i am going to use that one word as fuel.
outwork.
i will outwork my team. i will outwork the teams i play against. i will outwork you.
Tuesday, January 27, 2009
standing in line to see the show tonight
monday; climbed. been trying to push myself as of late and it is making recovery time a little harder on my forearms and grip. 6 climbs.
today; gym.
shot hoops to warmup
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x3 @ 175, 2x3 @ 185
(sidenote; been very happy with my progress on the squats and deadlifts. 195 is a personal best in the deadlift, as is the 185 in the squat. nothing to shake a dick at, but shows progress and hints at improvement)
pullups; 3x9
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x5 @ 95. really didn't have much in my arms today and it showed with the attempted hang cleans
rdl; 3x8 @ 135
db swing; 3x8 w/40
depth jumps; 3x5
ab decline; 3x10 rocky style
full stretch
sauna
been pretty exhausted lately. being in a cold basement all day definitely drains a huge amount of energy, along with the actual teaching. oh well.
today; gym.
shot hoops to warmup
squat; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x3 @ 175, 2x3 @ 185
(sidenote; been very happy with my progress on the squats and deadlifts. 195 is a personal best in the deadlift, as is the 185 in the squat. nothing to shake a dick at, but shows progress and hints at improvement)
pullups; 3x9
lat. pulldown; 1x8 @ 140, 2x8 @ 150
ab bench; 3x30, 2x20 each side
hang clean; 1x5 @ 95. really didn't have much in my arms today and it showed with the attempted hang cleans
rdl; 3x8 @ 135
db swing; 3x8 w/40
depth jumps; 3x5
ab decline; 3x10 rocky style
full stretch
sauna
been pretty exhausted lately. being in a cold basement all day definitely drains a huge amount of energy, along with the actual teaching. oh well.
Sunday, January 25, 2009
nothing can touch me
went climbing on saturday. pretty quick and got 6 climbs in. felt allright, but arms got tired pretty quickly.
today, hit up the gym with joe.
treadmill warmup
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlifts; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
bench; wanted to find my max 1x5 @ 135, 1x3 @ 155, 1x1 @ 170, 1x1 @ 175
seated row; 3x8 @ 145
abs; some med ball stuff, 2x20 man tacos, 2x30 crunches, 1x20 roll backs
depth jumps; 5x5
hang clean; 3x8 @ 95
finisher; 1 mile on treadmill 5:49
25 burpees
full stretch
today, hit up the gym with joe.
treadmill warmup
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
deadlifts; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
bench; wanted to find my max 1x5 @ 135, 1x3 @ 155, 1x1 @ 170, 1x1 @ 175
seated row; 3x8 @ 145
abs; some med ball stuff, 2x20 man tacos, 2x30 crunches, 1x20 roll backs
depth jumps; 5x5
hang clean; 3x8 @ 95
finisher; 1 mile on treadmill 5:49
25 burpees
full stretch
Saturday, January 24, 2009
playground tactics, no rabbit in a hat tricks
thursday; climbed. i think it was 7 climbs, maybe 8. working on some new routes and didn't feel too strong.
today; went night-skiing. berkshire east was pretty good and it was a lot of fun to get out and ski. did 14 runs in about 3 hours.
today; went night-skiing. berkshire east was pretty good and it was a lot of fun to get out and ski. did 14 runs in about 3 hours.
Wednesday, January 21, 2009
i faced her womb
took yesterday off. did a really stupid thing in not stretching after monday's workout and my hamstrings are still sore to the touch.
lifting usually helps, so i head to lift.
felt like shit today, so it wasn't much at the gym.
warmed up on c2 rower
4 min. and just under 1000 meters for a warmup
did 5 intervals of row 500m, rest 1 minute. kept the strokes per minute at 33 or above for each minute. felt really tired after, but definitely loosened my legs up.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
squat; 2x6 @ 95, 1x6 @ 115, 1x6 @ 135, 3x6 @ 155
pullups; 3x8
lat. pulldown; 3x8 @ 140
ab bench; 3x30, 2x20 each side
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
crunches on ball; 2x30
long stretch
sauna.
not sure about tomorrow.
lifting usually helps, so i head to lift.
felt like shit today, so it wasn't much at the gym.
warmed up on c2 rower
4 min. and just under 1000 meters for a warmup
did 5 intervals of row 500m, rest 1 minute. kept the strokes per minute at 33 or above for each minute. felt really tired after, but definitely loosened my legs up.
overhead db incline; 3x6 @ 50
calf raises; 3x15 each leg w/55
squat; 2x6 @ 95, 1x6 @ 115, 1x6 @ 135, 3x6 @ 155
pullups; 3x8
lat. pulldown; 3x8 @ 140
ab bench; 3x30, 2x20 each side
benchpress; 1x6 @ 95, 1x6 @ 115, 1x6 @ 135, 2x3 @ 155
crunches on ball; 2x30
long stretch
sauna.
not sure about tomorrow.
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