Weights: Tuesday 2/27/07

My last "training to train" workout. Not to say I'm fully back into it, but I'm ready to start pushing it. It's gonna be a little crazy this week moving, but I will try to carry through with the program I did last week.

Got on the elliptical to loosen up before some stretching and abs.

abs:

hanging knee raises
3 sets of 20 (10 straight 10 alternating sides)

crunches on exercise ball
3 sets of 20

crunches on extreme decline bench
3 sets of 20 (10 straight 10 alternating sides)

lower back:

deadlift
3 sets of 10 @ 95

reverse crunch machine:
3 sets of 10 @ 65

back:

bent rows
3 sets of 10 @ 65

hammer strength high rows
3 sets of 10 @ 160

hammer strength rows
3 sets of 10 @ 70

seated rows
3 sets of 10 @ 65

cool down on the rowing machine.

Run: Monday 2/26/07

I was gonna head to the gym, but it was getting late so I went for a two mile jog/run. I didn't get a time on it, but I felt like I was moving pretty well, which for me means around 7 minute miles. Some stretching.

Run: Sunday 2/25/07

Jogged the 1/2 mile warm up lap with the NU kids. Ran them through some active warm ups with help from Will. Did their sprinting drill at the end, which was suicides from one front of an endzone to another with 2 discs in between, returning from each line in a backpedal, 10 seconds between reps, 25 seconds between sets, 5 sets. Killed my still sore hamstrings.

weights: Saturday 2/24/06

My worst days as far as soreness goes is always the 2nd day and I was feeling it all day. My hamstrings took the brunt of the experience from two days ago.

I loosened up with the eliptical a bit and then got a good stretch in.

abs: I really want to focus on my core this year and not just on my abs, but that will be a struggle cause I hate working my back, upper or lower.

crunches on machine:
20 straight, 10 left, 10 right

lower back raises:
20 w/ 5lb medicine ball

crunches on extreme decline bench:
20

(repeat)

trunk rotations
15 @ 65

ab pull downs 20 @ 165

(repeat)

chest: I was pretty confident going into this cause, I am ashamed to say, I had been more consistent in my chest exercises than any other part of my body.

incline bench: I thought this looked like to much weight, but I just sailed through it, of course setting myself up for defeat for the rest of my workout.
3 sets of 10 @ 115

flat bench: miserable. I completely wiped myself out with the first set.
10 @ 135, 10 @ 135, 8 @ 135

decline (barbells): It took me a minute to remember how to get on a decline bench with dumbbells in each hand, but after getting one leg in and doing a couple of adjustments I slid in.
3 sets of 10 @ 45 per

cable cross: This one always reminds me of a terribly awesome early 90's Van Damme training montage.

3 sets of 10 @ 30

triceps:

dips:

3 sets of 10 with 60lb help

skull crushers:

3 sets of 10 @ 35

weights: Friday 2/23/06

Got on the elliptical briefly and put it on the strength training mode with the resistance pretty high. Ouch. I quickly switched to interval training. Still pretty bad especially every other 2 minutes when it would max me out. Probably did a mile and then a good stretch.

Shoulders: I'm still taking this week to get a feel for what my limits are since I've taken off a few months.

military press:
3 sets of 8 @ 95

machine lateral raises:
3 sets of 10 @ 65

upright rows:
3 sets of 10 @ 65

shrugs:
3 sets of 10 @ 110 (2 55lb barbells)

jog
1/4 mile

weights: Thursday 2/22/6

1st workout in a while so I didn't go in to push myself.

1 mile warmup: 8 minutes

stretch

legs:

squats: First two sets were to get my form down, second two weren't bad.
10 @ 135
10 @ 135
10 @ 205
8 @ 205

lunges:
3 sets of 10 @ 45

stiff legged deadlifts:
3 sets of 10 @ 65

hammer strength seated calf raises :
3 sets of 10 @ 25

horizontal calf raises:
3 sets of 15 @ 110

hip abduction:
not sure

groin:
not sure

abs