A month later

Pull-ups 3 RM- Me plus 40 lbs. (up 5 lbs)

Push-ups- 32 in 60 seconds (down 2?)

Standing broad jump- 32 carpet squares (I'll need to measure this at some point). (Up 5 squares or about 10 inches!)

400m- 60 seconds (down a second!) Speaking of seconds, I tried to do another 400m and boy was I gassed from the first one.

Vertical leap remains unmeasurable as of yet.

The new baseline

Pull-ups 3 RM- Me plus 35 lbs.

Push-ups- 34 in 60 seconds

Standing broad jump- 27 carpet squares (I'll need to measure this at some point).

400m- 61 seconds

I haven't figured out how I'm going to test my vertical leap yet.

Me too... the poor record-keeping that is...

2/11 - Ultimate
2/9 - Chins
BWx5
+25x5
+35x5
+45x5
+50x5
Bench (first time in like a year...)
155x6
175x6
195x6
205x5
Pull Aparts w/band
3x12
Roll Outs
3x10

2/7 - Some other workout I forgot and vball

2/2- 2/12 The poor record-keeping continues

2/2- ?
2/3 Ultimate practice
2/4- gym time
2/5- 20 minute pilates workout
2/6- run
2/7- Ultimate practice
2/8- Ultimate practice
2/9- ?
2/10- some number of pull-ups, push-ups, and dumb bell squats
2/11- 38 minute run, 3 sets of 15 raised leg push-ups

1/26-2/1: Something's happening here

I'm not sure I remember all I've done lately...

1/26- modified winter workout, about 30 minutes worth (kind of weak)
1/27- Ultimate practice
1/28- rest day
1/29- 50 minute run with a 14 minute 2-mile surge
1/30- ?
1/31- Ultimate practice
2/1- 9 close grip pull-ups, 12x(2x40) lb db press (7, same, 5, same), 3 x(40 lb db swings and 40 lb db skullcrushers), 3 x(10 x 50 lb goblet squats and 8 nordic leg curls)
5 x (20 seconds treadmill push, 10 seconds rest)

1/25

Missed a few posts, but let me catch up.

I think I'm forgetting a workout in there, but here goes...

1/22
A bit of volleyball practice...

1/24
A1) Single Arm DB Bench - 3x8/side
50x8
70x8
80x8
A2) Reverse Lunge
BWx6/side
25x6/side
25x6/side
B) Inverted Row - 3x10
C1) Back Extension
3x10 +45
C2) Standing Anti-Rotation Press
3x3x10sec/side +30

9pm-12am - Volleyball

1/25
Just hopped in on a client's workout and busted out some chins. 5x3... BW, +10, +25, +35, +50

1/24-1/25- Don't stop

1/24-
Winter workout, light ultimate

1/25-
10 pull-ups, 8x70 lbs. single leg squats (each leg), 10 elevated push-ups, 8 x 35 lbs. push press (each arm), 15 x 35 lbs. swings. 7 pull-ups, same, rest, 5 pull-ups, same, rest

2.5 mile trot home (some shin pain)

1/19-1/23 Go Packers.

1/19- Track workout- agility ladder, boxes, 3 (3x50x2 yards), backwards 400m cool down
1/20- practice- winter workout
1/21- rest
1/22- about 5 miles 39:45 from home to across from Washington Monument
1/23- winter workout

Jan 16-17

Ultimate for 3 hours on Sunday.. It was a bit much since I hadn't been out in a while.

Volleyball on Monday for 3 hours.

Played some golfs Monday morning, but didn't shoot too well until the last 2 holes. Not the best way to play 18 holes...

1/16-1/18 Once a runner

1/16- rest. I tried to do some stuff, but my mind and body conspired to be completely uninterested.
1/17- Ultimate practice. Outdoors. Cold, but good.
1/18-

3 x 6 neutral grip pull-ups and 15 explosive push-ups.
4 more neutral grip pull-ups and 11 more push-ups (not very explosive).

3 x [8 step-ups each leg (2x25 lb db), 12 skullcrushers (25 lb db)]

3 x [8 (2x35) lb db incline press, 15- 35 lb db swings]

2.5 mile run home in 19:54. It felt brisk and good.

Friday, Jan 14

Front Squats
Bar x 8
115 x 6
135 x 8
155 x 8
155 x 8

Single Leg Deadlift
35 x 3 x 8/side

Slideboard Body Saw
3 x 10

1/13-1/15 varying degrees of

1/13- winter workout, box, 8 - to yd sprints
1/14- rest
1/15- sluggish winter workout, 28:02 run on treadmill 4.1 miles

1/9-1/12- Welcome back!

1/9- Rest. I had other plans, but my body said no after Saturday's workout.

1/10- Winter workout, indoor 3 v. 3, 4 half court suicides, stretch

1/11- 2.5 miles in the morning. 10 pull-ups, 20 push-ups, 15 split squat jumps, 5-20-15, 4-20-15. 3 x (8x35) db row and 10x35 db swings, stretch.

1/12- 25 yd. sprint, 25 yd. jog for 8 minutes, rest, same for 7 minutes, agility ladder, 10 pro agility (5-10-5), 2 suicides 5 yards x 6, stretch.

Jan 10-11

Jan 10 - 3 hours of vball. Definitely getting better. Threw down a few nasty kills, but still felt uncomfortable in the back row and occasionally in the front.
Jan 11
Chins - +30 - 4x5
Single Arm DB Press - 50x3x10/side (We don't have higher than 50s yet in the gym!)
TRX Row - 3x12

You've dragged me out of hiding...

Alright, alright, I'll bite...

Jan. 1 - Hangover Ultimate in Austin... It was all too true for me.
Jan. 2 - A few hours of volleyball in SA. I'm learning the game, trying to get better each time.
Jan. 4 - Quick circuit around the house. 3 sets of: 25 BW Squats, 12 TRX Rows, 20 Push Ups
Jan. 5 - FINALLY made SA pick-up. Training was cancelled that night, so Megan and I went down for a few hours of Ultimate. Of course I had to roll my ankle on my first trip out. Luckily, it was late in the game!
Jan. 8 - Exercised the brain with some Balderdash dominance... Does that count?!?
Jan. 9 - A few rounds of Sumo Deads, Single Arm DB row, weighted push ups, and back extensions.

Now that I'm caught up (sort of) I'll try to give more detailed updates of the workouts I'm doing. I agree, Dave, this thing tends to keep you honest and give you a bit of a wake-up call when it's been too long since your last lift!

Alan

1/7, 1/8 - Workin' for the weekend

1/7
Superset, 3 x 35 lb DB incline press x8 and 5 pull-ups

Superset 3x 35 lb DB bench x 10 and 10 skullcrushers

Superset- 3 x side lying external rotations 10 x 8 per side and prone trap raises.

1/8- 1.75 miles up, 8 x 800 with 400 rest jog between (about 3 minutes to 3:20)

(roughly) 2:40, 2:49, 2:37, 2:44, 2:40, 2:42, 2:44, 2:55

I was going to quit after 7, but stuck it out through 8, sort of.

.75 miles down

Snow covered track and a little (a lot of motivational help from Bill and Paul) help from my friends.

1/4-1/6- Two-a-days?

1/4- 2.5 miles home, some time later winter workout

1/5-rest

1/6- 4 miles work to Lincoln in the morning

3x (5 wide grip pull ups and 20 push-ups)

3x 8 (25 lb) shoulder press each arm

3 x(3 x 10 seconds) palloff press holds

1/1-1/3- A new year

1/1- 5k 18:21, 10 minute cool down, a few push-ups for good measure

1/2- Winter Workout of 2009

1/3- 9 close grip pull-ups, 15 jumping split leg squats, 15 push-ups, 6, 15 and 15, 4.5, 15 and 16. 2.25 mile treadmill run in 15 minutes

It seemed to help to track things before, so I'm going to try to fit it in again.