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
Tuesday, January 25, 2011
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)
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)
Sunday, January 23, 2011
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
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
Wednesday, January 19, 2011
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...
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...
Tuesday, January 18, 2011
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.
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.
Sunday, January 16, 2011
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
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
Saturday, January 15, 2011
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
1/14- rest
1/15- sluggish winter workout, 28:02 run on treadmill 4.1 miles
Wednesday, January 12, 2011
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.
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
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
Monday, January 10, 2011
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
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
Saturday, January 8, 2011
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.
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.
Thursday, January 6, 2011
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
1/5-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
Monday, January 3, 2011
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.
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.
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