2 x 1:30 heavy bag
tried to really take it to that thing and in doing so realized I hadn't been pushing it on the bag yet. im in the market for some training gloves, anybody know where to find them?
A1 row
A2 pushups, step up by my chest, alternating hands on the step up (left hand on the ground, right hand on the step, left hand goes to the step, right hand goes to the ground and try to make motions explosive
B1 pull up
B2 1 db shoulder press
C1 bar roll outs
C2 knees to ee's
injury status:
had a good day today. every other day or so I do band pull throughs, step ups, 30 secs of balancing and then 30 secs of squats on an angled step that i made and some drinking birds. i have a couple more visits to the Dr. before my insurance runs out and I am hoping to start increasing the weight in my leg exercises towards mid Feb and hopefully should be starting some light running by the end of Feb, 4 months after nationals.
Friday, January 30, 2009
Tuesday, January 27, 2009
gym: 01/26/08
stupid work
circuit:
30 side to side toe taps on step up (med ball overhead)
8 lateral body pull ups
30 toe taps on step
med ball push ups (10 left, 10 right), 10 reg
30 toe taps on bench
pulls ups, 6 @ 0, 4 @ 25, 5 @ 25
plank workout
1 min reg
1 min right*
1 min left
25 sec, pause, 30 sec reg
Something is wrong with my right oblique. I can only do 15 seconds at a time because it hurts. No other symptoms. Weird. Still did better than last time. I think Ill get the whole 4 minutes in February.
circuit:
30 side to side toe taps on step up (med ball overhead)
8 lateral body pull ups
30 toe taps on step
med ball push ups (10 left, 10 right), 10 reg
30 toe taps on bench
pulls ups, 6 @ 0, 4 @ 25, 5 @ 25
plank workout
1 min reg
1 min right*
1 min left
25 sec, pause, 30 sec reg
Something is wrong with my right oblique. I can only do 15 seconds at a time because it hurts. No other symptoms. Weird. Still did better than last time. I think Ill get the whole 4 minutes in February.
Wednesday, January 21, 2009
gym: 01/21/09
I went to gw ultimate's alumni weekend. Unfortunately it takes place MLK weekend so playing conditions aren't ideal and they also had a little something else going down in our nation's capital that weekend, which made field space somewhat of an issue. I actually got out there and jogged around. I did not get up above 50% and threw a bunch of turnovers, which pretty much sums up every summer league experience I have ever had.
I know my rehab will go up and down in terms of how I am feeling day to day, but I had a great day Tuesday after my Monday treatment. Dr. Morgan worked on me for way longer than he was supposed to including showing me a bunch of exercises to do. It is the benefit of going at 6 pm when he doesn't have anyone else waiting for him. I hope that this is the start of some marked improvement over the next couple weeks.
Finally had time to hit the gym on Wednesday night.
upper body circuit: picked up a plate and got inspired.
10 45lb plate trap raises
10 plate raises from behind head to arms locked
10 platform push!ups
6 pull ups flat grip
10 pull throughs to arms locked
heavy bag circuit: that upper body thing crushed my shoulders
times 3
1 min on the bag
30 seconds of med ball slams
30 seconds of front squats with med ball
1 min rest
abs:
pallov press
(3) 10 @ 45
knees to ee's
(3) 12
I know my rehab will go up and down in terms of how I am feeling day to day, but I had a great day Tuesday after my Monday treatment. Dr. Morgan worked on me for way longer than he was supposed to including showing me a bunch of exercises to do. It is the benefit of going at 6 pm when he doesn't have anyone else waiting for him. I hope that this is the start of some marked improvement over the next couple weeks.
Finally had time to hit the gym on Wednesday night.
upper body circuit: picked up a plate and got inspired.
10 45lb plate trap raises
10 plate raises from behind head to arms locked
10 platform push!ups
6 pull ups flat grip
10 pull throughs to arms locked
heavy bag circuit: that upper body thing crushed my shoulders
times 3
1 min on the bag
30 seconds of med ball slams
30 seconds of front squats with med ball
1 min rest
abs:
pallov press
(3) 10 @ 45
knees to ee's
(3) 12
Wednesday, January 14, 2009
gym: 01/14/09
circuit:
1 min heavy bag hard
30 seconds mountain climbers
30 seconds body weight squats
plank trial run: tried to remember what the northeastern kids are doing, almost figured it out.
1 min front
1 min side
1 min side
30 secs front
eww. I think i strained both obliques and I still missed the last 30 seconds and it was supposed to be front, side, front, side, front.
A1 pull up
(3) 6 @ 20
A2 1 db shoulder press
(3) 6 @ 55
A3 plate alphabet: hold a plate out in front of you and draw letters
a-f @ 25
g-l @ 25
o-z @ 25
B1 flat bench
(2) 6 @ 185
B2 bent over DB row
(2) 8 @ 75
B3 zottman curls
(2) 8 @ 20
1 min heavy bag hard
30 seconds mountain climbers
30 seconds body weight squats
plank trial run: tried to remember what the northeastern kids are doing, almost figured it out.
1 min front
1 min side
1 min side
30 secs front
eww. I think i strained both obliques and I still missed the last 30 seconds and it was supposed to be front, side, front, side, front.
A1 pull up
(3) 6 @ 20
A2 1 db shoulder press
(3) 6 @ 55
A3 plate alphabet: hold a plate out in front of you and draw letters
a-f @ 25
g-l @ 25
o-z @ 25
B1 flat bench
(2) 6 @ 185
B2 bent over DB row
(2) 8 @ 75
B3 zottman curls
(2) 8 @ 20
Sunday, January 11, 2009
gym: 01/11/09
heavy bag:
(4) 2 min on/1 0ff: 30 seconds sticking and moving, 30 seconds laying the hurt
I'm getting bored. The "boxing" room in the gym has a steep, slightly off vertical set of stairs to the attic that is just wooden slats for steps. So I climbed up the back, 3 steps up, 3 steps down, let go, deep breath, back on, 3 up, 3
A1 stair climb
(3) 3 x 3 up 3 down
A2 1 armed db shoulder press
8 @ 45
B1 row
(2) 8 @ 135
B2 med ball pushups
(2) 10 left, 10 right, 5 center
B3 knees to e's
(2) 10
(4) 2 min on/1 0ff: 30 seconds sticking and moving, 30 seconds laying the hurt
I'm getting bored. The "boxing" room in the gym has a steep, slightly off vertical set of stairs to the attic that is just wooden slats for steps. So I climbed up the back, 3 steps up, 3 steps down, let go, deep breath, back on, 3 up, 3
A1 stair climb
(3) 3 x 3 up 3 down
A2 1 armed db shoulder press
8 @ 45
B1 row
(2) 8 @ 135
B2 med ball pushups
(2) 10 left, 10 right, 5 center
B3 knees to e's
(2) 10
Thursday, January 8, 2009
gym: 01/08/09
I feel like I'm suffering in a workout purgatory where I can do 1/4 of the stuff I want to do and I have no idea how to get the most out of that 1/4. My hamstring hurts, well aches, constantly, but it doesn't hurt to lift. That being the case I am still severely limiting my lifting, but I am a little confused as to what I should leave out completely as my cardio diminishes with each passing day. If anyone has any ideas for cardio where you dont really put a huge strain on your hamstring, let me know.
circuit: didn't like the 1st exercise, but I wanted to do back
bent over rows
8 @ 105
step toe taps
30
push!ups to platform: two steps with some space in between. regular, deep push up with a hand on each step so your chest comes down between the steps, at the top of that push up let your hands drop down into the space between the steps for a diamondish pushup at the top of which you push your hands back up to the step.
15
bench toe taps
30
I did it once through took a break and then did the circuit twice through with no rest two more times. My chest was dying
A1 incline press 1 DB
6 @ 45
6 @ 50
6 @ 60
A2 bent over db row
8 @ 55
8 @ 65
8 @ 65
Hit the heavy bag and then did some 30 second side planks and front with phyzio ball planks
circuit: didn't like the 1st exercise, but I wanted to do back
bent over rows
8 @ 105
step toe taps
30
push!ups to platform: two steps with some space in between. regular, deep push up with a hand on each step so your chest comes down between the steps, at the top of that push up let your hands drop down into the space between the steps for a diamondish pushup at the top of which you push your hands back up to the step.
15
bench toe taps
30
I did it once through took a break and then did the circuit twice through with no rest two more times. My chest was dying
A1 incline press 1 DB
6 @ 45
6 @ 50
6 @ 60
A2 bent over db row
8 @ 55
8 @ 65
8 @ 65
Hit the heavy bag and then did some 30 second side planks and front with phyzio ball planks
Sunday, January 4, 2009
circuit: 01/04/09
The shortest workout ever.
30 step toe taps
6 flat pull ups: I used the cage so I was gripping a flat surface, like if the world was flat and you were hanging off the edge and doing pull ups on the edge of the world
30 bench toe taps
10 T pushups @ 15
10 burpees
I finally got my hamstring diagnosed by a professional. Tim Morgan, of Marchese Sports Therapy in Woburn, did the evaluation and I was very impressed by the thoroughness of his examination. We talked about all the injuries that I have had in the past couple year starting with my hamstring (he thinks there is inflammation where the muscles meet with the ____ tuberosity and they might be pulling away from the bone a bit) my ankle (tendinitis) and my achilles (tendonosis in the ankle, not necessarily the achilles) and a big imbalance in my left hip. He combines correction with deep tissue massage and active release along with strengthening.
Even though I came in for the hamstring he will treat all of my injuries, which makes me very hopeful for an even healthier season than last year. The best thing is that he is a chiropractor so $500 in visits is covered by Harvard Pilgrim. Touchdown! Bad part is he is going to be digging around deep into my muscles, which hurts like hell.
30 step toe taps
6 flat pull ups: I used the cage so I was gripping a flat surface, like if the world was flat and you were hanging off the edge and doing pull ups on the edge of the world
30 bench toe taps
10 T pushups @ 15
10 burpees
I finally got my hamstring diagnosed by a professional. Tim Morgan, of Marchese Sports Therapy in Woburn, did the evaluation and I was very impressed by the thoroughness of his examination. We talked about all the injuries that I have had in the past couple year starting with my hamstring (he thinks there is inflammation where the muscles meet with the ____ tuberosity and they might be pulling away from the bone a bit) my ankle (tendinitis) and my achilles (tendonosis in the ankle, not necessarily the achilles) and a big imbalance in my left hip. He combines correction with deep tissue massage and active release along with strengthening.
Even though I came in for the hamstring he will treat all of my injuries, which makes me very hopeful for an even healthier season than last year. The best thing is that he is a chiropractor so $500 in visits is covered by Harvard Pilgrim. Touchdown! Bad part is he is going to be digging around deep into my muscles, which hurts like hell.
Friday, January 2, 2009
Climbing: 01/02/09
I snuck in some rock climbing before I rocked out to karokee that night. I went to metrorock in Everett with Kevin. It was my first time, but I love to climb stuff and I lift weights so I must be good right!
Wrong!
I started with a .8 or whatever and couldn't handle it. I got about halfway up and my grip just gave out. I know I was expanding way to much energy at the start, but it was my first time and I couldn't figure out how to get up without simply using brute strength. I scaled it back down and took on a 7+, which I needed one break on. I then took on an 8 with an overhang that was really fun. I needed a couple breaks during that one. We tried some bouldering, but I failed miserably at that. For my last hurrah I wanted one more crack at the first .8 with my new found expertise. It didn't go well. In fact I couldn't even get up to where I did the first time. My grip was just spent. It was depressing, but I had a lot of fun.
Wrong!
I started with a .8 or whatever and couldn't handle it. I got about halfway up and my grip just gave out. I know I was expanding way to much energy at the start, but it was my first time and I couldn't figure out how to get up without simply using brute strength. I scaled it back down and took on a 7+, which I needed one break on. I then took on an 8 with an overhang that was really fun. I needed a couple breaks during that one. We tried some bouldering, but I failed miserably at that. For my last hurrah I wanted one more crack at the first .8 with my new found expertise. It didn't go well. In fact I couldn't even get up to where I did the first time. My grip was just spent. It was depressing, but I had a lot of fun.
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