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