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.