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
Saturday, January 15, 2011
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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