1/6: BAD class with Mary and Liz M. Speed: Wall Excels, Partner Leans, Tuck Jumps and Sprints, Cross-over steps and sprints
Rotational Power Circuit: Using med balls: lunge, twist and throw, slams, overhead throws, side throws against wall. Fire hose slams and twists, sledgehammers on tire, punching bags.
Core: Windshield Wipers, Side Twists, Olympic Bar Twists, Partner V-sit med ball throws, planks.
1/3 Quad was being weird so I decided to put off lifting and just did cardio and core. 30min light biking 90s planks ea. front and sides 40 leg lifts 30 bicycles 20 v-sit extensions/crunches 20 v-sit rotational twists w/10lbs 5 negative chin-ups, super sore from Sunday and did some thorough stretching to make sure I'm ready for intense workouts Wed + Thu
1/5
3x5 squat @145 4x5 bench press @60 4x5 deadlift @140 3x5 db RDL @60 5 negative chin-ups hip strengthening and ankle stability
1/8 Quads really tired, maybe still from Wednesday? So decreased the squat weight significantly. Might switch to a lifting plan without squats 3x a week which would also let me start incorporating more running. Right now I'm generally too tired to do intense cardio.
3x5 squat @ 115 db shoulder press @22, 5, 5, max at 11 4x5 deadlift @ 145 Tried a chin up unsuccessfully 5 negative chin ups, 3x5 assisted chin ups @20 3x15 back extensions @ 25 3x10 oblique extensions ea @ 25
Ran 3 miles in 26:03, starting at 10min pace and increasing steadily througout
1/9 Car pushing with some rugby friends! We did it in pairs alternating with one other pair, and for obvious reasons I got paired with the strongest guy. We did 10x30 yards, first 5 on slight decline, 2 min rest, second 5 on slight incline, had a third person on the last two. Quads are wiped out, also was a good anaerobic conditioning workout.
1/10 3x5 squat @145 (didn't try to increase because of the car pushing yesterday) bench, working my way back up: 5, 5, 7 (max) @65 2x5 deadlift @150 3x5 bb RDL @135 (finally able to go past 120 with the db, though I was really at the limit of what I could hold by the end) 3x5 lat pulldowns @62.5 (decided to mix these in some with the negative chin-ups) Core: 90s planks front and each side, 40 leg lifts, 30 bicycles, 20 lemon squeezers, 20 torso twists @10
For some reason I was really sore for bench today, even though I haven't done it since Wednesday and can't think of anything else I've done that works the same muscles. Maybe the car pushing? I didn't feel it yesterday but could have set in late.
Decided to start drinking those gross recovery shakes after the workout, so today I did one scoop of Endurox (they recommend 2, but I'm pretty small). Wasn't actually as gross as I remembered, and hopefully it'll do something useful, since it seemed to work at nationals.
1/3 - Filthy 30 (30 reps of each exercise for time) Box Jump Jumping Pull Ups Kettle bell swings (45 lbs) Knees to elbows Lunges Military Press (50 lbs) Back Extensions Golbin Squats (45 lbs) Burpees (KILL ME!) Double Unders Time - 16:56 Goal to build up to 50 reps of each under 20 mins.
1/4 - Basketball Practice, Ran 10 extra suicides after practice
1/5 - Indoor Soccer, won 8-6, finally figuring out the game with a bunch of assists
1/6 - Started work out program through exercise.com because a friend of mine is the programmer and wants feedback on program
1/8 Ran a loop around Prospect Park. I think it's about 3 miles.
1/10 On the treadmill. 1 mile easy warmup (10 min pace) 2 miles mixed-speed intervals. (It was further than I planned on running, but the football game was on.)
1/11 worked out with my trainer. Some of the details go hazy, it's hard to remember everything. mile warm-up single-leg dead lifts leg extensions (3x15 -i forget how heavy) back extensions (3x20) tricep dips (3x10) kettle bell squats (6 sets of 10, w/ 10lb weight, alternating hands each set) plank and push-up circuit with my feet on a ball (plank position with my feet on a physio-ball and my hands on a foam-roller cylinder. then putting my hands on the floor, stepping over the foam roller forward and back, 10 over and back leading with right hand, 10 over and back leading with left hand, 5 pushups with my hands on the roller. Repeat sequence of hands over foam roller, 10 pushups, repeat again, 3rd set was 15 pushups) v-ups (2x25)
3x5 squat @150, 145, 145 3x db shoulder press @25 (5, 5, max 9) 2x5 deadlift @155 5 negative chin-ups 3x assisted chin-ups @20 (5, 5, max 8) hip strength and ankle stability
ran 3 miles in 24min
1/15 Legs too tired from Thursday to lift heavily again, think I'm starting to see a trend here. Have essentially moved to 2 days per week of lifting.
1x T-nation carry program, each exercise was ~140 steps, so about half what they suggest total. Took just over 7min. Trap bar carry (95) Bear hug carry (35) Suitcase carry (30) Sumo carry (30) Staggered farmer's walk (30/15) Overhead carry (35)
3x15 back extensions (25) 3x10 oblique extensions ea (25)
Did as many push-ups as I could in 2min, with a goal of 60. Got through 30 in the first minute, then couldn't even hold myself up. Maybe if I paced myself better I could have gotten closer, but it was much harder than I expected.
1/20 Frisbee training at BAD with Zuba and Mary Mostly worked on lifting form, starting with corrective squats, then front squats, then deadlifts, then trap bar deadlifts. Also did a bunch of hamstring work, which was surprisingly effective. Then finished up with lots of core.
1/22 Squat: 45x5, 60x5, 95x3, 120x2, 150 2x5, 155x5 (PR) DB Shoulder press: 15x5, 22.5x3, 27.5 3x5 Deadlift: 65x5, 95x3, 140x2, 165x5 Tried one unassisted chin-up and couldn't do it, but did do one neutral grip, so hopefully getting close! 5 negative chin-ups 3x6 chin-ups w/20lb assistance
1/24 Squat: 45x5, 65x5, 95x3, 120x2, 150x5, 155 2x5 Bench press: 45x3, 60x2, 70 3x5 Deadlift: 65x5, 95x3, 140x2, 155x5 Hip strength and ankle stability work Ran a 10min fartlek: 1min jog (10min/mi), 1min run (6min/mi)
I've been slacking on posting... 1/10: Climbing 1/15+1/16: Lei Out. It's surprisingly much harder to run in the sand in January than it is in July 1/17: Light Hiking 1/20: Climbing then BAD (Liz posted workout) 1/23: Climbing
1/24 treadmill. 10 minute mile, 8 minute mile, 1/2 mile at 7.5 minute mile pace
10 minutes stair climber
3 sets leg press (3 sets of 15)
abs on a balance ball with a 16lb medicine ball. side to side twists and then lie back-sit up- raise ball above head (3 sets of 15 reps each, alternating exercises)
25 plain crunches on the ball
upright leg lifts - 3 sets of 10 - 1 set straight leg, 1 set tucked knees, 1 set bent legs and twist
Wall Sits and pushups. 3 sets of wall sits (30 seconds, 45 seconds, 1 minute) with wall angels, 10 pushups in between each set.
1/23: Climbing 1/24: Climbing workout w/ Pull-Ups, Negatives, Hangs, Leg Raises 1/25: NB League 1/26: Climbing 1/27: BAD Class w/ Mary, Liz M, Kendra, Andy Hip Flexor circuit w/ bands around our feet doing knee lifts, SB one legged hip raises
Speed: Wall Excels, Lean-to Sprints, Mtn. Climbers then sprint, tuck jumps then sprint. Partner Resistance Running: High Knees, Sprints, Shuffles, backwards running
Mini Circuit: Romanian Split Squats then weighted sled push
Core: V-sits, partner med ball toss, side planks, planks, oblique sit-ups, windshield wipers, and side pulls w/ 50 lbs.
1/27 BAD with Zuba, Mary (thanks for the ride!), Kendra, and Andy : )
1/29 Lots of foam rolling while waiting for the gym to open Ran 3.4 miles at 7:30 pace. Was shooting for 4 miles but couldn't make it. Good goal for next time! Planks: front 2.5min, side 1.5min ea 2x3 neutral grip pull-ups 2x10 lat pulldowns @70 2x10 pushups
Complete as many rounds as possible in 20 minutes of:
ReplyDelete60 pound Push press, 10 reps
10 DB Swings, 35lb
10 Box jumps, 20 inch box
10 Rounds + 10 Push Press + 3 DB Swings.
Cashout:
3x10 captains chair.
Couldn't lift my arms above my head for a few hours after finishing this.
It's good to be back.
1/2: Rock Climbing
ReplyDelete1/3: Rock Climbing
1/6: BAD class with Mary and Liz M.
ReplyDeleteSpeed: Wall Excels, Partner Leans, Tuck Jumps and Sprints, Cross-over steps and sprints
Rotational Power Circuit: Using med balls: lunge, twist and throw, slams, overhead throws, side throws against wall. Fire hose slams and twists, sledgehammers on tire, punching bags.
Core: Windshield Wipers, Side Twists, Olympic Bar Twists, Partner V-sit med ball throws, planks.
1/3
ReplyDeleteQuad was being weird so I decided to put off lifting and just did cardio and core.
30min light biking
90s planks ea. front and sides
40 leg lifts
30 bicycles
20 v-sit extensions/crunches
20 v-sit rotational twists w/10lbs
5 negative chin-ups, super sore from Sunday
and did some thorough stretching to make sure I'm ready for intense workouts Wed + Thu
1/5
3x5 squat @145
4x5 bench press @60
4x5 deadlift @140
3x5 db RDL @60
5 negative chin-ups
hip strengthening and ankle stability
1/6
Workout at BAD with Zuba and Mary
1/8
ReplyDeleteQuads really tired, maybe still from Wednesday? So decreased the squat weight significantly. Might switch to a lifting plan without squats 3x a week which would also let me start incorporating more running. Right now I'm generally too tired to do intense cardio.
3x5 squat @ 115
db shoulder press @22, 5, 5, max at 11
4x5 deadlift @ 145
Tried a chin up unsuccessfully
5 negative chin ups, 3x5 assisted chin ups @20
3x15 back extensions @ 25
3x10 oblique extensions ea @ 25
Ran 3 miles in 26:03, starting at 10min pace and increasing steadily througout
1/9
Car pushing with some rugby friends! We did it in pairs alternating with one other pair, and for obvious reasons I got paired with the strongest guy. We did 10x30 yards, first 5 on slight decline, 2 min rest, second 5 on slight incline, had a third person on the last two. Quads are wiped out, also was a good anaerobic conditioning workout.
1/10
3x5 squat @145 (didn't try to increase because of the car pushing yesterday)
bench, working my way back up: 5, 5, 7 (max) @65
2x5 deadlift @150
3x5 bb RDL @135 (finally able to go past 120 with the db, though I was really at the limit of what I could hold by the end)
3x5 lat pulldowns @62.5 (decided to mix these in some with the negative chin-ups)
Core: 90s planks front and each side, 40 leg lifts, 30 bicycles, 20 lemon squeezers, 20 torso twists @10
For some reason I was really sore for bench today, even though I haven't done it since Wednesday and can't think of anything else I've done that works the same muscles. Maybe the car pushing? I didn't feel it yesterday but could have set in late.
Decided to start drinking those gross recovery shakes after the workout, so today I did one scoop of Endurox (they recommend 2, but I'm pretty small). Wasn't actually as gross as I remembered, and hopefully it'll do something useful, since it seemed to work at nationals.
1/3 - Filthy 30 (30 reps of each exercise for time)
ReplyDeleteBox Jump
Jumping Pull Ups
Kettle bell swings (45 lbs)
Knees to elbows
Lunges
Military Press (50 lbs)
Back Extensions
Golbin Squats (45 lbs)
Burpees (KILL ME!)
Double Unders
Time - 16:56
Goal to build up to 50 reps of each under 20 mins.
1/4 - Basketball Practice, Ran 10 extra suicides after practice
1/5 - Indoor Soccer, won 8-6, finally figuring out the game with a bunch of assists
1/6 - Started work out program through exercise.com because a friend of mine is the programmer and wants feedback on program
Seated Dumbbell Overhead Press 8-12 reps
Alternating Incline Dumbbell Curl 8-12 reps
Lateral Raise with Arms at 90 Degrees 8-12 reps
Reverse Grip Curls 8-12 reps
Single Arm Standing Shoulder Press 8-12 reps
Dumbbell Alternate Bicep Curl 8-12 reps
Dumbbell Punches 8-12 reps
Beep Test first try, slow building interval test
1/7 - Basketball Practice + suicides
1/8
ReplyDeleteRan a loop around Prospect Park. I think it's about 3 miles.
1/10
On the treadmill. 1 mile easy warmup (10 min pace)
2 miles mixed-speed intervals. (It was further than I planned on running, but the football game was on.)
20 reps x 3 sets
Wall Angels
V-ups
Supermans
1/7, 1/9, 1/10 Rock Climbing. On 1/9 went with Rafe and Mary.
ReplyDelete1/11 worked out with my trainer.
ReplyDeleteSome of the details go hazy, it's hard to remember everything.
mile warm-up
single-leg dead lifts
leg extensions (3x15 -i forget how heavy)
back extensions (3x20)
tricep dips (3x10)
kettle bell squats (6 sets of 10, w/ 10lb weight, alternating hands each set)
plank and push-up circuit with my feet on a ball (plank position with my feet on a physio-ball and my hands on a foam-roller cylinder. then putting my hands on the floor, stepping over the foam roller forward and back, 10 over and back leading with right hand, 10 over and back leading with left hand, 5 pushups with my hands on the roller. Repeat sequence of hands over foam roller, 10 pushups, repeat again, 3rd set was 15 pushups)
v-ups (2x25)
1/13
ReplyDeleteSnow held me up for a bit.
3x5 squat @150, 145, 145
3x db shoulder press @25 (5, 5, max 9)
2x5 deadlift @155
5 negative chin-ups
3x assisted chin-ups @20 (5, 5, max 8)
hip strength and ankle stability
ran 3 miles in 24min
1/15
Legs too tired from Thursday to lift heavily again, think I'm starting to see a trend here. Have essentially moved to 2 days per week of lifting.
1x T-nation carry program, each exercise was ~140 steps, so about half what they suggest total. Took just over 7min.
Trap bar carry (95)
Bear hug carry (35)
Suitcase carry (30)
Sumo carry (30)
Staggered farmer's walk (30/15)
Overhead carry (35)
3x15 back extensions (25)
3x10 oblique extensions ea (25)
Did as many push-ups as I could in 2min, with a goal of 60. Got through 30 in the first minute, then couldn't even hold myself up. Maybe if I paced myself better I could have gotten closer, but it was much harder than I expected.
20min on the elliptical.
1/16
ReplyDelete8x50yd prowler pushes (no added weight), 1:2 work:rest. The guys did 10. That was exhausting.
1/18
Squat: 45x5, 60x5, 95x3, 120x2, 150 3x5
Bench press: 45x3, 60x2, 70 3x5
Deadlift: 65x5, 95x3, 140x2, 165x5
90s Planks (front + sides), 40 leg lifts, 30 bicycles, 20 lemon squeezers, 20 ab rotations @10lb
1/20
Frisbee training at BAD with Zuba and Mary
Mostly worked on lifting form, starting with corrective squats, then front squats, then deadlifts, then trap bar deadlifts. Also did a bunch of hamstring work, which was surprisingly effective. Then finished up with lots of core.
1/22
Squat: 45x5, 60x5, 95x3, 120x2, 150 2x5, 155x5 (PR)
DB Shoulder press: 15x5, 22.5x3, 27.5 3x5
Deadlift: 65x5, 95x3, 140x2, 165x5
Tried one unassisted chin-up and couldn't do it, but did do one neutral grip, so hopefully getting close!
5 negative chin-ups
3x6 chin-ups w/20lb assistance
1/24
Squat: 45x5, 65x5, 95x3, 120x2, 150x5, 155 2x5
Bench press: 45x3, 60x2, 70 3x5
Deadlift: 65x5, 95x3, 140x2, 155x5
Hip strength and ankle stability work
Ran a 10min fartlek: 1min jog (10min/mi), 1min run (6min/mi)
I've been slacking on posting...
ReplyDelete1/10: Climbing
1/15+1/16: Lei Out. It's surprisingly much harder to run in the sand in January than it is in July
1/17: Light Hiking
1/20: Climbing then BAD (Liz posted workout)
1/23: Climbing
1/15, 1/16. 1/17
ReplyDeleteSkiing (Jake was there too)
1/22
pole dance class and then ran 2 miles
1/24
treadmill. 10 minute mile, 8 minute mile, 1/2 mile at 7.5 minute mile pace
10 minutes stair climber
3 sets leg press (3 sets of 15)
abs on a balance ball with a 16lb medicine ball. side to side twists and then lie back-sit up- raise ball above head (3 sets of 15 reps each, alternating exercises)
25 plain crunches on the ball
upright leg lifts - 3 sets of 10 - 1 set straight leg, 1 set tucked knees, 1 set bent legs and twist
Wall Sits and pushups.
3 sets of wall sits (30 seconds, 45 seconds, 1 minute) with wall angels, 10 pushups in between each set.
1/23: Climbing
ReplyDelete1/24: Climbing workout w/ Pull-Ups, Negatives, Hangs, Leg Raises
1/25: NB League
1/26: Climbing
1/27: BAD Class w/ Mary, Liz M, Kendra, Andy
Hip Flexor circuit w/ bands around our feet doing knee lifts, SB one legged hip raises
Speed: Wall Excels, Lean-to Sprints, Mtn. Climbers then sprint, tuck jumps then sprint. Partner Resistance Running: High Knees, Sprints, Shuffles, backwards running
Mini Circuit: Romanian Split Squats then weighted sled push
Core: V-sits, partner med ball toss, side planks, planks, oblique sit-ups, windshield wipers, and side pulls w/ 50 lbs.
1/26
ReplyDeleteRan 3.5 miles at 8min pace
1/27
BAD with Zuba, Mary (thanks for the ride!), Kendra, and Andy : )
1/29
Lots of foam rolling while waiting for the gym to open
Ran 3.4 miles at 7:30 pace. Was shooting for 4 miles but couldn't make it. Good goal for next time!
Planks: front 2.5min, side 1.5min ea
2x3 neutral grip pull-ups
2x10 lat pulldowns @70
2x10 pushups
1/28: Climbing
ReplyDelete1/29: Does shoveling for hours on a roof count?
1/30: Climbing
1/31: 2 hours of throwing and Boot