Weights: Thursday 3/30/7

pull ups: I was supposed to hit max reps each set so maybe pull ups weren't the best choice
(1) 12 @ 20
(1) 11 @ 20
(1) 12 @ 50

supersetted:
straight armed lat pull downs
(3) 10 @ 110
one armed hammer strength rows
(3) 10 @ 45

bradford presses:
(3) 12 @ 95

supersetted:
thick bar curls
(3) 10 @ 60
tricep extensions
(2) 10 @ 20
(1) 10 @ 25

supersetted:
swiss ball cable crunches:
(1) 16 @ 60
(2) 10 @ 60
side cable bends
(3) 10 @ 60

speed: Wednesday 3/29/7

I used the linear speed day from the plan that I am using. It wasn't that interesting, but I was grateful for that because my legs were like rubber from the workout the day before.

dynamic warmup:
high knees 20 yds. down & back
butt kicks 20 yds. down & back
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips - 20 yards down & back
dance move - 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle 20 yds. down & back
Stationary leg swings (front & back) x 10 ea. leg
Stationary leg swings (side to side) x 10 ea. leg
60 % Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. Down and back

Hurdle Mobility Phase — 4-5 hurdles (I didn't actually have hurdles or know how to do this so I went with what common sense told me):
Walking over/under — front (2 sets)
Walking over/under — sideways (2 sets)
Leg swings over hurdles (2 sets)
Trail leg pick-ups over hurdles (2 sets)

Frequency Phase (didn't have a jump rope so just hopped with 2 jumps being one second)
Jump rope — 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint — 40 yds.

Linear Speed Workout:
Hurdle Hops or High Box Jumps — 3 sets of 3 jumps. Rest one minute between sets. I found a picnic table and used the bench, but that was to easy so I used the top of it, which was to hard. You are supposed to be able to maintain positioning throughout the jump so you can't bring you knees up to help get on the table, which I was doing a little bit of.
Loaded 20-yard sprints (use either a weighted vest or sled) — Perform 6 weighted 20-yard sprints. Rest 30 seconds between sprints. I don't have either of these, but the wind was blowing like crazy so I used that as "weight"
Free sprints (no added weight) — Perform four 20-yard sprints, rest 30 seconds between sprints. After the last sprint, rest one minute then perform three 30-yard sprints. Rest the amount of time it takes you to walk back to the start line. After the last 30-yard sprint, rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.

I pretty much did this, but I jogged into them and exploded out and did (4) 40 yarders.

And then I played dodgeball and threwout my arm, but that is another story.

Weights: Tuesday 3/27/7

1/2 mile warm up and then some active stretching

squat: this is another max lift like the bench was yesterday.
(1) 5 @ 225
(1) 5 @ 275
(1) 5 @ 295
(1) 5 @ 295

lunges w/ barbell:
(1) 10 @ 45
(2) 8 @ 85

pull throughs: I didn't really like this one cause the cables weren't that smooth and I couldn't get established.
(1) 10 @ 120
(2) 10 @ 135

reverse hypers on swiss ball: these went a lot better once I jacked the ball up on a aerobics step. Have to be careful not to bounce off the ball
(3) 10

supersetted shrugs and grip machine:
shrugs:
(3) 10 @ 65

(3) @ 65

Weights: Monday 3/26/07

Today (yesterday) was the first day of the skinny bastard program I mentioned earlier. It is made to build muscle and explosiveness with a combination of speed and power drills and exercises.

flat bench: I'm supposed to work up to maxing out at 3-5 reps, which I kind of did. There is definitly something awesome about lifting so much weight, especially since the 1st set was easy.
(1) 4 @ 185
(1) 5 @ 205
(1) 4 @ 205
(1) 5 @ 205

I supersetted the next two exercises.
supported chest rows: rear delt flys:
(3) 10 @ 45 (3) 10 @ 25

standing incline zottman curls: curl a dumbbell and then rotate your wrist so it's facing down and slowly lower it down to starting position
(3) 8 @ 25

abs: did all three exercises in a 3 set circuit with no rest.
(3) 10 knee to chest into 10 bicycle crunches
(3) 10 straight legged raises making sure to curl my shoulders into it
(3) 10 swiss ball crunches

Weights: Thursday 3/22/7

Warm up:

Ran 1.25 to the car place to pick up my car and some plyos.

Shoulder

bradford presses: In a shoulder press position, start as if your gonna press the barbell, but you only go to the top of your head where you lean the weight back and bring it down to the back of your neck, "1", back up to the top of your head, lean it forward, to your chest, "2"...
(3) 10 @ 95

fly machine:
(3) 10 @ 65

diagonal plate raises: 5 to each side for a set of 10
(3) 10 @ 35

hanging cleans: I started to do this. I think I did three sets, but at some point I just put the weight on the ground and started to clean and jerk so let's say:
(1) 10 @ 95
(1) 10 @ 115
(1) 8 @ 115

clean and jerk: this is a great video for the clean part and this is the jerk.
(5) 1 @ 115

legs: I'll say legs started here although cleans and clean and jerk are a nice transition cause they involves so much leg.

good mornings: weird excercise that seems like a great way to mess up your back. Here's a video. She does a lunge and then a good morning.
(1) 10 @ 65
(2) 10 @ 85

elevated bulgarian split squat: on four 25lb plates always in danger of slipping.
(1) 10 @ 0
(1) 10 @ 70 (2, 35 lb dumbbells)
(1) 10 @ 90 ( 2, 45 lb plates)

seated calf raises:
(3) 10 @ 90

standing calf raises squat machine:
(3) 10 @ 90

as always http://orgs.jmu.edu/strength/ this site is amazing.

Running: Tuesday 3/20/7

Quick 2 mile loop. I was gonna do more, but my back is still bad. I thought a run would loosen it up, but it got stiffer and stiffer. I was doing them in the low to mid 7's, but Im not sure cause I couldn't get my watch to work.

Weights: Monday 3/19/7

What a nice little workout I had yesterday. I ran a mile and did abs on Sunday and my lower back was to sore to do core stuff so in and out in under an hour.

Chest: For a warm up I did push ups on a medium sized swiss ball. It was really hard. I think I did one set of 8.

incline barbell: Almost every chest workout so far has been a bust cause I push myself to early so I chilled with this one.
(2) 10 @ 115
(1) 10 @ 135

flat barbell: And immdiately I get suckered in to more weight then I wanted in order to prove to the guy I worked in with (lifting term, no big deal) that I wasn't no chump.
(1) 10 @ 135; this was his warm up and an excuse for me to not blow it all right away
(1) 10 @ 155; he went right for the 25's and I knew it would kill me so I went 10's
(1) 8 @ 185; touchdown me, mostly because I could still lift my arms adequately enough to do declines effectively.

declines dumbb's: I thought I did these well until I looked at last week and realized I did them with 10 more pounds of weight last week. Kinda bummed.
(1) 10 @ 50
(1) 10 @ 55
(1) 9 @ 55

push ups: I feel like pushup strength is push up strength and the only way to not suck at them come season is to do some. Really hard on my triceps though.
(3) 10 @ 0

triceps:

assissted dips: I needed some extra help to start just to make sure I could do them
(1) 10 @ 70
(1) 10 @ 50
(1) 10 @ 30

seated pull overs:
(1) 10 @ 25
(1) 10 @ 30
(1) 10 @ 40

Weights: Sunday 3/18/7

Warmed up with a 7 minute mile.

abs: the condition of my lower back, a mess, kind of ruined this cause it limits you on the way down as there is nothing to support a slow decent.

bicycles: I started with just a doing 20 crunches while kicking, but the last set I went left elbow to right knee, paused, and then rotated so my right elbow came to my left knee. That killed.
(3) 20

swiss ball: I love these. Put a rope on the low cable, put the swiss ball in front of the cable. Sit on the swiss ball as if you were gonna do crunches and hold the cable behind your head.
(3) 20 @ 50

knee ups:
(3) 20 (10 to the front, 10 to the side)

crunch machine:
(3) 20 @ 55

Back:

hammer strength iso pull downs:
(3) 10 @ 140

one armed seated rows:
(3) 10 @ 30

seated rows:
(3) 10 @ 85

chest supported hanging rows: I think this was less weight than before, but I really concentrated on getting my scapulas (sorry it's what they are called) together like they suggest and it hurt.
(3) 10 @ 45

horizontal pull ups: Get under a smith machine and put you feet up on a bench while hanging onto the bar so your back is off the ground and you are hanging horizontally. (3) 10

biceps:

preacher curls: big bar (3) 10 @ 55

seated curls: (3) 10 @ 15

plate curls: burn out, no rest between sets. 10 @ 45, 10 @ 35, 10 @ 25

grip machine: 6 @ 45

Weights: Friday 3/16/7

Legs:

deadlift: this was my first attempt at deadlifting and I really blew it. Really because my lower back is still killing me. Not in a burning, I-really-worked-that-muscle-good burning, but a I-must-have-really-messed-that-up pain. I think I had to much weight, which didn't allow me to straighten my lower back as I was straightening my legs which meant I was essentially doing 245 lb romanian deadlifts when the most I had ever done in that regard was 85lb. Good move, my back tightens up just thinking about it. Anyways,
10 @ 185
5 @ 225
5 @245

split squats:
(3) 10 each leg @ 15 lbs

step ups with jump: last time I had some weight in my hands and stepped up, this time I had no weight and I exploded up, switched legs in mid air, and then exploded up with the next one.
(3) 8 each leg @ 0 lb

reverse hypers: I did this on a swiss ball instead of the roman chair and it was harder.
(3) 10 @ 0 lbs

explosive calf extensions: I've been reading that it doens't really matter if you isolate muscles so I do these with bent knees and really drive upwards.
(3) 15 @ 85ish

depth jumps: I just realized I did these wrong. I was going for speed and not necesarily explosion, doing them one after another rapidly. Bummer.
(3) 20

Weights: Wednesday 3/14/7

jog:
1/2 mile

trunk: all these exercises can be found among four articles written by CJ Murphy

rocky's:
(3) 10 @ 10 (both sides)

bends: grab a plate in one hand, stand upright, bend at the hip with back straight, trying to touch the weight to your ankle. Don't lean forward. When you've gone as far as you can come back up and over as far as you can the other way.
(3) 10 @ 35 (both sides)

rainbows: Ill find the name for this in a second.
(3) 10

jog:

1/2 mile

chest: I don't know what it is with chest, but I can't seem to get a solid workout in as you will see by the numbers

weighted push ups: This seemed like it would be something to develop functional strength.
(2) 10 @ 45
(1) 8 @ 45

flat bench:
(1) 8 @ 155
(2) 10 @ 135

incline:
(3) 10 @ 55

decline:
(1) 10 @ 65
(1) 8 @ 65
(1) 10 @ 55

Triceps:

decline skull crushers (thick bar):
(3) 10 @ 45

tri pull downs (rope):
(3) 10 @ 55

Weights: Tuesday 3/13/7

A little warm up and then right into it.

Shoulders:

lat flys (side):
(3) 10 @ 15

lat flys (front):
(3) 10 @ 15

shoulder press (dumbbells):
(3) 10 @ 55

bounce row throw (thick bar): I made the name up. I saw some guy doing these, asked him about it (it wasn't a long conversation as his grasp of the english language allowed him three words to describe the whole lift) and decided to do it. You hold the bar as if you are gonna do a standing upright row, but you bounce it out and up with semi locked elbows three times like the begining of a front fly but only to about 45 degrees. Just get some tension. Once you return from the third bounce you upright row it to your neck and when you reach your neck you throw it (his motion was smoother, mine was like a throw) up and out to somewhere between 90 or 135 degrees. Establish it there and then slowly lower it back down to starting position with arms slightly bent.
(2) 6 @ 45 (or whatever the thick bar is)
(1) 5 @ 45

shrugs and curls superset: went right from a set of shrugs to curls with 90 secs between sets of two.
shrugs (bar):
(3) 10 @ 135

curls (bar):
(3) 10 @ 45

shoulder press (hammer strength):
(2) 10 @ 90
(1) 7

assisted pull ups:
(3) 10 @ 50

grip:
grip machine (down and up):
(2) @ 55
(1) @ 65

Speed and Agility: Monday 3/13/7

This was abbreviated, but I am gonna count it anyways.

I led the dynamic stretching and added in some new ones that I have either always liked or seemed like they might work.

dynamic stretching:
high knees
butt kicks
tweeners
(all 15 yds out, 15 yds backwards)
skips for height (15 yards)
squat jumps (10)
groiners (15 yards)
mountain climbers (10)
deep lunges with reach for the sky (15 yards)
openers (15 yards)
closers (15 yards)
dance step (15 yds out, 15 yds backwards)
knee to chest (15 yards)
iron crosses (10)
back to v's (10)

shuttle run:
4 times each
on your stomach, up, 10 yard sprint left, 20 yard sprint right, 20 yard sprint left; just like in gym class

box (5 yards x 8 yards):

4 corners (4 times)
sprint to the first cone, shuffle across to the next, back pedeal to the next, shuffle back across to finish.

diagonals (3 times):
sprint to the first cone (top left), chop, back pedal diagonally across the box (bottom right), sprint up to the next cone (top right), backpedal diagonally to the finish (bottom left).

football fields (3 times):
Hard to explain what this one looked like. I can't remember if I made it up or if I saw it on some website I can't remember. Basically it was sprint 10 yards, shuffle to your right 10 yards, sprint 10 yards shuffle to your left 10 yards, sprint 10 yards. From here we went back the way we came with back pedals. Backpedal 10 yards, shuffle right 10 yards, backpedal 10 yards, shuffle left 10 yards, backpedal 10 yards to the finish.


In all the drills we emphasized getting your butt low and pumping out arms on the backpedals, chopping our sprints, and being controlled in the shuffling portions.

Running: Monday 3/13/07

I didn't feel to good during this one. I'm not timing myself, but I know that if I did it would have been bad. My lower back felt real tight and I couldn't loosen it. It was a fun route with amazing views of Boston and the harbor and a nice little hill right in the middle of mile 1. I am excited cause Chelsea has some nice hills to conquer, something that was severely lacking in my workouts last year.

Weights: Sunday 3/11/7

Back:

Hammer Strength Iso-Lateral High Row: sounds complicated but it's just a machine and it sounds like a lot of weight, but it isn't.
(3) 10 @ 220

chest supported bent over row:
(3) 10 @ 80

bent over bar row:

(3) 10 @ 90

reverse flys:

(3) 10 @ 65

biceps:

thick bar curls: using the curl bench i substituted the thick bar for the regular bar, which works on your grip strength as well.
(3) 10 @ 55

machine curls:

(3) 10 @ ???

forearms:

grip rotation: it's just like the old school drill a hole in a broom stick, slip the rope through, knot it and tie a weight onto the end.

(9 in groups of 3) @ 45

reverse curls: with the thick bar. Same thing as a bicep curl but turn your palms out and concentrate on lowering the bar slowly, which works the forearms.

(3) 10 @ 45

Weights: Friday 3/9/07

1/4 mile warm up and stretch

legs:

box squats: This was the first time I tried these. I used a decline bench on some 25's to get the right height. I realized that I wasn't leaning back enough. I was taking all the weight on my quads by leaning forward. Even when I sat down I would find myself leaning forward to get up.
(3) 10 @ 225

romanian dead lift:
(3) 10 @ 95

step ups:
(3) 20 @ 90

reverse hyper extensions: they dont have the equipment for this so i just used the roman chair with my head where my legs should be. It worked.
(3) 12

calf raises

Weights: Wednesday 3/7/7

abs: All the lower back work from yesterday really made this a pain cause I kept losing my positioning.

3 sets of 20 crunches on exercise ball
3 sets of 20 leg ups on pull up chair
2 sets of 20 crunches on decline bench alternating sides, 1 set of 10 straight
3 sets of 20 knee to chest machine

chest: I kind of blew it again. It seems so easy when I start, but I keep forgetting that I haven't done this for almost a 6 months and I overdue it early and pay for it later.

decline:
10 @ 135
10 @ 175 (what? the first set seemed easy so I added 40 lbs. It seemed logical at the time)
10 @ 175

incline:
10 @ 115
10 @ 115
10 @ 115

flat:
10 @ 135
9 @ 135
9 @ 115

push ups: feet on ball
3 sets of 10

Weights: Tuesday 3/6/07

At least I got in a lot of lower back work when I was moving.

jog:
1 mile in 7:05

lower back:
supermans on ball
3 sets of 15

horizontal roman chair:
3 sets of 12

lower back extension machine:
3 sets of 12 @ ? (i have to start writing this down)

medicine ball twists (sitting with legs extended, ball behind me, rotate to get it, swing it around in front and drop it behind me on the other side, leave the ball, rotate back around, pick up the ball and repeat)
3 sets of 20 on each side @ 10 lbs

horizontal trunk rotations:
3 sets of 10 @ 55 lbs

Shoulders:
military press:
3 sets of 10 @ 95 lbs

dumbbell swings: I kind of made this one up, but check out this article for how you are supposed to do it. I used two dumbbells and just mimicked my arm movement used during a vertical jump.
3 sets of 15 @ 12.5 lbs

incline plate raises: sitting on an extreme incline, but not fully upright bench, grab plate with two hands and raise it with arms slightly bent to chin level.
10@25, 10@35, 10@45

assissted pull ups:
10 @ 65, 10 @ 60, 10 @ 60

Weights: Thursday 3/01/07

mile warm up:
7:30

stretch

legs:

split squat on bench:
(2) 10 @ body weight
(1) 10 @ 20 lbs

one leg squats
(2) 10 @ body weight
(1) 10 @ 20 lbs

hanging cleans
(3) 10 @ 50

squats
(1) 10 @ 205
(2) 10 @ 225

ham/glute raise
(3) 10 @ 65

seated horizontal calf raises
(3) 15 @ 180

standing calf raises on smith machine
(3) 20 @ 20

hip abduction
(3) 15 @ ?

hip adduction
(3) 12 @ ?