It's Finished!

May 10 - Lower Body

A)Sumo Deadlift
95x4
135x4
185x3
225x2
275x2
315x2
335x1 (not a 1RM, but I was feeling like form was not quite perfect at this point)

B1)Single Leg Squat
15x8/side
40x8/side
40x8/side
B2)Nordic Curl
3x8

C)Horizontal Wood Chop
3x10/side w/iso hold on 10th rep

(Yeah, I know my workout posting has been an absolute fail lately... And, I feel bad that I couldn't keep up with the density of Kirk's workouts while doing baseball and Ultimate, but it is what it is.)

May 7 - Upper Body
A)Standing Barbell Press
95x2
105x2
135x2
145x1
155x1 (Pretty much the 1RM)

B1)Standing Barbell Press
135x2
115x3
95x10
B2)Single Arm Bentover Row
70x8/side
75x8/side
75x8/side

C1)Push Up
3x12
C2)Chin Up
3x6

D1)Supine No Money
2x3x10s hold
D2)Plank
1x2:30
1x1:30

May 5 - Lower Body
A)Front Squat
45x4
95x3
135x3
185x2
225x1
245x1
255x1
275=Buried
225x2
195x3
185x5

B1)RFESS
45x3x8/side
B2)Back Extension
45x3x10

C1)Ab Wheel
3x8
C2)Hand Switches
3x10/side
C3)Anti-Rotation Press
3x6/side
C4)3-Point Extension Rotation
3x6/side

May 3 - Upper Body

I realize now that I completely skipped writing in my lower body workout from last Thursday... oh well... it was similar to the last one but without the machines.. I did front squats in the place of the leg presses and some RFESS's in the place of the leg extensions...

Today I tried to get back into training my upper body. I've been having some issues with the elbow/shoulder, but things turned out ok today:

A) Standing Overhead Press (barbell)
45x8
95x8
115x8
115x6

B1) Upright Row
60x10
70x10
70x8
B2) DB Front Raise
15x3x10

C1) Triceps Pushdown
60x8
50x12
50x10
C2) DB Hammer Curl
35x3x8/side

I could remember the rest of Kirk's workout here, as I wasn't planning to lift this morning... but I felt better than expected while I was at the gym. We had Ultimate games on Saturday and Sunday and I played a little baseball Sunday too. I expected to be rundown, but that wasn't the case....

It does look like the vertical pressing wasn't too bad on the shoulder, so I might stick with that for a while.. I need to get stronger than 115 anyway!

April 25 - Lower Body

I'm going to give Kirk's workout a try this month. It's going to look a little different than the others, but the volume willbe a little rough as I get started. Here's day 1:

A1) Back Squat
185x10
205x10
215x10
225x8
A2) TRX Leg Curl
3x8

B1) Leg Press
310x4x10 (maxed out this stack, but there is another press
to use that was in use)
B2) Leg Extension
160x3x10

C1) Calf Raise
90x5x15
C2) Lunge
60x2x8/side

Walking a little funny... Definitely not used to the volume, but hopefully my legs will come around soon!

4/17-4/21- April: The Cruelest Month?

4/17: Modified winter workout
4/18: 12 mile bike ride, Greenbelt pick-up, 12 miles home
4/19: Habit practice
4/20: Bike commute, 3x15 push-ups, 3x5 pull ups
4/21:
box jumps 3x8 superset with 3x5 neutral grip pull ups
Front squat 4x4 (135, 155, 175, 175)
Step up 3x8 (with 20 lbs per hand twice and 25 lbs on the third set) superset with 3x10 back extensions
Pallof Press 3x3 (10 second holds)
Ab Wheel 3x10

4/14- Not the mile

Warm-up
reverse lunges with bar- 8x65, 8x85, 8x95
superset with band pallof press x 6 per side

rack-pulls 8x135, 8x155, 8x185
superset with leg raises (?) with 10 lbs.

plank push-ups 45 seconds
superset with back extensions+ 10 lbs.

15+ burpees

April 14 - Upper Body

A1) DB Incline Bench
55x8
65x6
75x6
75x6
A2) 1 arm Row
65x8
65x8
75x8
75x8

B1) Step Up
40x8/side
50x8/side
50x8/side (I tried to do a one-leg squat off the bench with the two 50s on my right leg. Totally did 1!)
B2) DB 1-arm Overhead Press
40x8/side (Only did one set because my AC joint in the right side was bugging out)

C1) Back Extension
25x2x8
C2) DB Hammer Curl
30x2x10/side
C3) Rope Triceps Ext
50x2x10

D) Standing Cable Push-Pull
25x2x8/side

4/12- Endorphins? Where are you?

There was some biking last week and some Ultimate practice and some 400s that were supposed to build my confidence, but didn't. I think I ran 64, 65, 69, 71 with 60+ seconds rest and then did 5- 50 yard sprints. I watched Ultimate all weekend which isn't physically demanding at all.

Today I walked to work and then ran home (18:20).

Then I did
3 x 15 push-ups
3 x 5 chin-ups
3x8 Inverted row
1x8x35 shoulder press, 2x8x40 shoulder press
band-resisted pallof ? press 3 x 10 seconds
15 burpees

April 12 - Misc

Played baseball for 2.5 hours Sunday morning before coming back to DC for 2.5 hours of ping pong!!! I was a little sore this morning (probably from the baseball), but I did have a lot of time in the gym to do... something...

A1) Face Pull
22.5x8
27.5x8
27.5x8
A2) Lateral Raise
15x3x8

And a little later...

B) Reverse Lunge
95x8/side
135x8/side
155x8/side

C) Rack Pull (from knees)
135x8
225x8
315x8

Ping pong, foam rolling, and 20 minutes on the bike...

April 9 - Upper Body

A1) Push Up
20lbs vest x 12
25x12
30x12
40x12
A2) Chin Up
20x6
25x6
30x6
40x5

B1) DB Row
60x3x10
B2) Med Ball Overhead Slam
8x3x12

C1) Zottman Curl
25x8
30x8
30x8
C2) DB Tricep Ext
25x12
30x12
35x12

D) Front Plank
2x60sec

April 8 - Lower Body

A) KB Snatch
35x5/side
50x5/side
70x3/side

B) Barbell Hip Thrust
135x8
185x8
225x6
275x6

C1) RFESS
50x8/side
55x8/side
55x8/side
C2) SL SLDL
35x8/side
40x8/side
40x8/side

D1) Anti-Rotation Iso Press
27.5x3x3x10sec/side
D2) Rope Pushdown
50x2x8
D3) Zottman Curl
30x2x8/side

April 6 - Complexes

My sister and Megan joined me for this quick little workout...

3 sets of:

Swing x 12
Goblet Squat x 12
Overhead Press x 6/side
Squat into High Pull x 12
SLDL x 12
Bentover Row x 6/side

I used a 40lbs dumbbell for the movements.

After we completed the complexes we busted out the ropes and did 12, 10-second intervals to finish up.

April 2-4 - Fool's Fest

The annual Fool's Fest Ultimate tournament was this weekend, and it was the first I've played in. It was a great time! We played 3 games a day on Friday and Saturday then ended up losing our first on Sunday to get knocked out of the tourney. I think it was also the first time ever that I went 2-5 on a tourney and had a positive point differential...

I played pretty well for not playing a full game since early December 2009, but there is plenty of room for improvement. We had great numbers though, so I don't feel excessively beat down like I normally do after Ultimate tournaments.

Did I mention the weather was phenomenal?!? Definitely a weekend I can't complain about.

March 31 - Baseball!

Went out to my first baseball practice in about 10 years today. It was pretty sweet... Laid back, but a good chance to remember how to field a ground ball and get under a pop up. That's probably the biggest difference from playing Ultimate; the ball doesn't waste time getting back down to the ground. I've spent so long following discs that it was a little frustrating chasing fly balls down!

Je joue jogging

about 35 minutes running about 5 miles
day off (with walking)
about 35 minutes closer to 4 miles
day off (with walking)
casual biking, and shortened workout: warm-up, jumps and 30 second planks x3, T-push-ups, 1.5 reverse lunges, spiderman push-ups, one-legged squat to bench, side planks x 2, 15 burpees

32 minutes including 10x100 steps hard, 100 steps easy.

Au revoir

March 30 - Lower Body

A) Power Skips (For Height)
4x10/side

B) Squat Jumps
5x3x20lbs weight vest

C1) Front Squat
135x5
135x5
155x5
155x5 (went easy here due to the Ulty tourney coming up this weekend!)
C2) Back Extension
25x4x10

D1) Overhead Lunge
45x3x8/side
D2) Nordic Leg Curl
3x12

March 27 - Ultimate

I was a little late to the first game of the season due to a kettlebell training course, but the game was a good reminder of what it was like to play Ultimate. It's been a long time since I've been on the field competing.

In other news, I got sick on Friday after my workout, so I was a little out of commission over most of the weekend. I hope to get back into the workouts tonight...

March 26 - Full Body

A) DB Snatch
35x3/side
50x3/side
60x3/side

B) Hip Thrusts
135x5
225x5
245x5
265x5

C1) RFESS
50x6/side
60x6/side
60x6/side
60x6/side
C2) Single leg SLDL
35x10/side
40x10/side
40x10/side

D1) Incline DB Press
60x3x10
D2) Single Arm DB Row
60x3x10/side

E1) Neutral Grip Pull Ups
BWx10
BWx6
BWx6
E2) Lat Raises
10x2x12

March 25 - Core

Bike Intervals
8 x 15:45 (Work:Rest)

A1) Half-Kneeling Chop
27.5x10/side
32.5x10/side
A2) Half-Kneeling Lift
27.5x10/side
32.5x10/side

B1) Turkish Get-up
35x4x4/side
B2) Ab Roller
4x10

Ping Pong! Haha, I've been playing about 15-20 games/week these days. Still waiting for some serious competition...

March 24 - Speed

March 23 - 25 minutes on the bike...

March 24
Mobility work
Dynamic warm-up
3x6 Wall Runs
4x6/side Power Skips (for distance)
5x10m Sprints
5x20m Sprints
4x100m Bounds

3/22-3/24- pre-France fitness

3/24
3x15 push-ups
3x5 chin-ups
3x8 inverted row
3x8x35 shoulder press

8x200m -28,28,29,30,31,32,32,31
60 seconds rest between

3/23
Bad Habit practice



3/22
Reverse Lunge
95x8/side
135x8/side
135x8/side

Back Extension X 8
Single Leg Back Extension
3x8/side

Single Leg Squat
8x6/side
8x6/side
8x6/side

Nordic Leg Curl
3x8

Plank
2x60sec
super-set: Glute Bridge
2x30sec

March 22 - Lower Body

A1) Reverse Lunge
95x8/side
135x8/side
145x8/side
A2) Single Leg Back Extension
3x8/side

B1) Single Leg Squat
35x6/side
16x6/side
16x6/side
B2) Nordic Leg Curl
3x8

C1) Plank
2x60sec
C2) Glute Bridge
2x30sec

March 21 - Upper Body

A1)Bench Press
135x6
185x6 (some pain in my AC joint area so I switched to dumbbells)
85x8
A2)Neutral Grip Chin Up
BWx6
+45x6
+45x6
B1)Seated Row
140x8
140x8
145x8
B2)1-arm Shoulder Press
50x8
50x8
50x8
C1)Face Pull
35x8
35x8
35x8
C2)Tricep Rope Pull Down
35x8
40x8
45x8

I had a client after this, so I didn't finish up my kneeling pallof presses and curls. I'm ready to reevaluate the workout stuff I'm doing and set myself back on a schedule, but it's been a pretty busy last few weeks and I just haven't gotten to it. Basically, the last 2-3 weeks I've been working out when I can and making sure I just get all the movements I need in. Setting myself a lifting schedule again could go a long way... The thing that's keeping me positive about this stuff is that, even though my workouts feel mediocre recently, I am losing the fat. Since that's my current goal it is a good feeling, but I'm ready to move back into strength building again soon!

March 20 - Ropes

After a full day of sitting at the NSCA conference (which I'll probably talk about later this week) I came home to finally get a little work in.

There's not a great way to log this, but it was a fairly impromptu ropes session. I was just trying to get a bunch of work done in about 20 minutes...

Foam Rolling and mobility work was done first.

Ropes
~20 variations - ~15-25 sec each - ~20 sec rest after each

March 18 - Lower Body

I was in the gym early and hit the bike for 20 minutes. In the middle of the "ride" I worked in 4 minutes of intervals at 20:10 work to rest in 11th gear. It was not excruciating enough to be called Tabatas though...

Went to work, then back to the gym for this:

A1) Reverse Lunge
95x8/side
115x8/side
115x8/side
(Unfortunately, somebody was using the one squat rack in the place, so I had to settle for picking up the bar with a hang clean...)

A2) Single Leg Back Extension
BW+10x8/side
BW+25x8/side
BW+25x8/side

B1) Pull Through
85x8
90x8
90x8

B2) Pallof Press Holds
32x3x10sec
27x3x10sec
25x3x10sec
(Didn't want a drop set, but I felt like I was working a jackhammer at 32lbs)

C1) Straight Leg Calf Raise (Explosive concentric w/controlled eccentric)
90x8
105x8
105x8

C2) Side Plank
2x45sec/side

And, 4 games of ping pong... does that count?

The End of Neglect?

Dave,
You are so right. The number of posts on this blog makes me think we've turned to Underground Fatness... Fortunately, that is not true, but we still need to do better.

I just posted on progressions and I think this blog was something that held me to that. From now on you'll find my workouts here. I'm currently cutting some fat and plan to use my fat-burning workouts as an opportunity to move towards a more athletic me. That means I'll be incorporating more shuttles and agility work into my current routine. I'll continue to attempt to improve/maintain my upper body pulling ability and my single-leg strength while becoming more comfortable changing directions on the field and shedding pounds.

There you have it. Goals and a promise to blog them.

Alan

3/17- On the run

Neglect, neglect, neglect.

The blog is doing slightly worse than the workouts.
Last week was a very light week in preparation for the 8k.
3/14- 28:41 8k, Sweet!
3/15- walk, nearly traditional Monday, including front squats of 4 x 165, some substitution
3/16- walk, Ultimate practice
3/17- 400 x 6 with about 62 seconds rest- 66, 66, 67, 69, 70, 74, 800 up and down

1/30-2/2

1/30
Winter Workout

1/31
Happy New Month!
7 miles in the snow in 52:40. Thanks Matt and Paul!

2/1
Lower body lifting

2/2
Some active rest

I'm slacking on the foam rolling.

1/29 Not the best

26:45 warm-up because I got lost.
It's 20-something degrees out.
I tried to run in lane 7 as instructed.
I got a little lost again.

The workout was supposed to be 50, 100, 200, 300, 400, 300, 200, 100, 50 with about 1:1 work:rest.

I'd say it was closer to 50, 100, 150, 290, 400, 290, 200, 100, 50. I think I got the rest right.

A sarcastic, "good thing I went to the track."

12:55 down.

1/27- Uh, huh

3 x 15 push ups
3 x 5 chin ups
3 x 8 inverted row (let the struggling begin)
3x8 Shoulder press with 35 lb. dumbbells, mostly.


800 warm-up
5:41 mile
rest about 3 minutes+
5:39 mile
rest about 3 minutes+
5:40 mile
rest about 4 minutes
5:29 mile
nearly puke
800 down

1/25- A working lunch

Mobility work and then
3 x 8 split squat jumps
Box squat with 35-pound dumbells 4x4 (I really need to do this with a bar)
Reverse Lunge 3x8 per side
Pull through 3x8
Split stance cable lift, but the device had a hinge so I think I lost something on that
Plank 3 x 60 second

stretch

1/22/10

Jim benched 200 for the first time today!

1/24- New plan

I have not been inactive since the last post, but I won't recreate my workouts here. There were fewer, but not none. Now, I've embarked on a new plan designed by Alan and set my goal at 29:30 for an 8k in March.

Today I began with mobility work and about 6 miles of running in 45 minutes.

January 12 - Lower Body

It's been a little while since I've posted, so I'm going to try to get back into it. I've been trying to get in more cardio workouts in the week to try and cut some weight off, so you'll start to see more "finishers" and cardio days (this will most likely get back up to full speed after we get back from our skiing trip this weekend!).

Box Squat
185x4
205x4
215x4
225x4

Speed Deadlift
145x8x2

Reverse Lunge
35x4x8

Reverse Crunch
3x12

Superset w/Plank
3x30sec (2 w/20lbs vest and 20 hip touches)

Ropes
10 sets of 20:25sec work:rest

1/4, 1/6, 1/8- Why can't I motivate?

1/4
Lower body
?

1/6
Upper body
Speed bench press 10x3- 65 lbs, 75 lbs
Close-grip bench press 4 sets of 5, 95- 105 lbs
Superset 2 sets of inverted row and 2 sets 10 of scapular push-ups
3 minutes in heaven?! (20 seconds bike, 10 seconds rest, 20 seconds burpee, 10 seconds rest)


1/8
Ropes with JM and AJ, 20 second sets rotating for about 20 minutes or so.
3 minutes in heaven?!

1/2, 1/3 Let's get it started?

1/2- Winter workout, left buttocks is rather sore

1/3- run in the freezing cold probably 4 miles