gym: 03/31/09

jump rope: i had something stretching weird in my foot so i stopped

heavy bag:
(4) 2 min on 30 secs off

A1 alt med ball push! ups: these are hard. start with one hand on a med ball and explode up so that the arm on the med ball straightens almost completely. at the peak, flip the ball towards your other hand and land on it. repeat
3 x's
10 alternating hand
5 both hands just diamonds
5 regular

A2 lateral blast strap raises
(3) 10

B1 pull ups
(1) 8
(1) 8
(1) 9

B2 band push ups
(3) 20

C1 1 armed DB shoulder press
8 @ 35
8 @ 40
8 @ 45

C2 hanging leg raises
(3) 10

03/29/09

jump rope

hills sprints
(3) 10

sled pulls
(3) 40 yards there and 40 yards back

leg curls

gym: 03/27/09

I got in an early morning workout cause I knew I wouldn't have time Saturday or Sunday.

Friday, Friday. What the f did I do.

I am pretty sure I jumped rope and hit the bag, but more as warmup than workout.

A1 thick grip pull ups: these were really hard. i put the thick grip thingies around the pull up bar handles. Basically I was pulling only with my fingers.
(3) 6

A2 med ball push ups: little ball, back and forth, exploding off each rep
(3) 10

B1 tire smacks
(3) 20 @ 18

B2 stiff leg ball throws
(3) 8 @ 35

C1 twists
(3) 8 @ 50

C2 pallof press
(3) 8 with blue band\

03/26/09

Started in the gym, but ended up outside.

jump rope
(3) 3 min x 1 min off

shadow box
2 min, 30 secs

heavy bag
(2) 2 min, 30 secs

sled drag
(3) 2 x 40 yards

These were real bad. Getting my cardio back will be a slow process.

Seeing Russ tomorrow. Hopefully a combo of Russ, PT and working out will get me good to go for tryouts.

outside: 03/22/09

A small victory being outside.

Warmed up with some jump rope and an active.

Did some sled pulls and some very small hill runs, which was pretty tiring.

Split squats with an elevated front foot to take some of the pressure off my hammy.

Here is where it got interesting. I need to do hamstring curls, but my gym doesn't have that machine and it was closed anyways so I couldn't cobble some bands or cables together to create a makeshift one. So here is what I did. The straps that I pull my tire sled with are really long so I tied them to my feet/heel. I set the tire up as far away as it could reach from the end of a aluminum baseball bench. I laid chest down on the bench with the straps taut and did a hamstring curl. I then pulled myself forward with my hands till the straps were taut again and then curled it. I averaged about 6 curls before the tire got blocked by the bench. I was really getting into this especially for the last one. Curl, slide, slide, curl, slide, slide, curl and when I finished I thought how ridiculous I must look, looked around and sure enough their were two guys, about 20 feet away, chins resting on their arms which were resting on the top of chain link fence that surrounded the field just staring at me. They were latino so i quickly mumbled something in Spanish about how my gym was closed and i didn't have the equipment, etc. They repeated gym or something to me to show that they understood, but it was like a sane person responding to a crazy person, "Oh flying t-rexes using an easy bake oven, of course".

That was my workout.

gym: 03/19/09

active

jump rope
3 x 3 min on 1 min off (on the first set I only messed up twice. top ten on my athletic accomplishment list right between winning an Ecuadorian tennis tournament against cripples and 8 year old girls and beating alexis at skiball)

heavy bag
2 x 2 min on 30 secs off

sled drags
2 x 2 lengths at 185
2 x 4 lengths at 185
1 x 4 lengths at 135

A1 90 degree raises (will get proper name)
3 x 10

A2 split squats
3 x 10

band hamstring curls
3 x 10

gym: 03/17/09

jump rope

heavy bag

A1 weighted pull ups
(3) 6 @ half the weight vest

A2 weighted blast strap
(3) 10 @ half weight vest

B1 sledgehammer
(3) 20 alt side

B2 ball throws
(3) 10 @ 30

gym: 03/15/09

Well, for better or for worse, I am back on leg rehab.

active

jump rope: 3 x 2 min on, 30 secs off
i try to go through something like this
50 reg
50 reg increasing speed every 10 reps
25 reg
25 alt feet
25ish 2 reps alt feet
the rest double dutch style, just joking, i just kind of wing it for the rest

heavy bag: 2 x 2 min on, 30 secs off
This is as hard as I make it. I made it hard early and I didn't finish strong at all.

sled drag
forward
backward

leg curls: the pt guy loves the leg curls so I can't really argue. My new gym is to tough for leg curls though so I have to McGyver it.

split squats no weight

gym: 03/12/09

Why didn't I do this on Thursday?

I think I did bench and pull up clusters and then smacked the shit out of a tractor tire with a 20 lb sledge hammer followed by some pushups and situps

If I remember correctly I my meals were pretty typical with:

eggs and ham for breakfast and maybe a half a bagel
smoothie

pb and j

left over fish and salad for lunch

stayed away from pizza at a late meeting and made chicken with a white wine mustard sauce with broccoli over brown rice.

food: 03/11/09

8:00 am
ham and eggs/egg white
smoothie

10:30 am
pb and j

1:00 pm
last of the indian

4:00 pm
tuna sandwich with pirates booty

8:00 pm
baked haddock over a salad of carrots and red peppers and a little goat cheese
1 scoop of low fat ice cream

snacks throughout the day:
peanuts and carrots

gym: 03/10/09

I wanted to hit the bag and jump rope, but the stupid pilates class got in the way.

jump rope
3 x 3 min on 1 min off

heavy bag
1 x 2 minutes then right into a minute of jumping rope fast

pilates class

circuit
4 x
10 @ 35 lb med ball throws
20 alt hand med ball pushups
10 med ball slams
10 row sit ups with med ball between legs


food:

8:00 am
2 eggs, egg whites, 3 pieces of thin and trim ham

11:00 am
pb and j

1:00 pm
last nights indian

4:00 pm
last nights indian

6:45 pm
post work out shake

8:15 pm
pasta, red sauce, sausage

gym: 03/09/09

no time for much of a warm up

A1 cluster pull ups: do 2, rest 10 seconds, do 2 more rest 10 seconds
(4) 4 sets of 2 @ 20

B1 cluster bench
(2) 4 sets of 2 @ 165
(2) 4 sets of 2 @ 185

C1 inverted row
(3) 8 @ 70

C2 band push ups
(3) 10 @ green band

D1 pulling motion
(3) 8 @ 50

D2 knees to ee's
(3) 10

what i ate:

7:00 am 2 eggs, egg whites and ham
smoothie

11:00 am
pb and j

1:30 pm
tuna sandwich carrots, itty bitty piece of cake for a co-workers bday

5:00
peanuts and balance bar with peanut butter on it

9:00 pm
indian (tomato based sauce with chicken, chick peas and green beans) rice

weekend food

went out to NY this weekend and definitely was not on a good food schedule:

sat:
7:00
smoothie
1.5 bagels w/ cream cheese

12:00 pm
potato leek soup w/ bacon (not ideal, but most of this was out of my control)
2 turkey sandwiches


7:30 pm
fried calamari
chicken parm
brownie sundae (at this point I realize this weekend is a lost cause)


Sunday
9:00 am
turkey sausage
fritata
taters

12:00 pm
salad
turkey sandwich

afternoon
peanuts

7:00 pm
pizza

What a terrible food weekend. What is good is that I avoided being even worse knowing that I had to make this all public knowledge. There might have been as many as 2 mcflurry's added. It is pretty hard to be "good" when you are traveling or visiting friends. Hard in that it takes work. I didn't put that work in. I have some wedding/coaching weekends coming up and I will make sure to put more effort into setting myself up to eat right.

I did not include all the beer and wine I drank too, I will start remembering to add it this week. The only other things I drink are coffee and water, which I am proud of. I even gave up OJ when I started drinking smoothies.

physical therapy: 03/06/09

Another month another physical therapist. This one specializes in weird electrodes that are supposedly the reason TO recovered so quickly from that ankle "break" to play in the Pats v Eagles super bowl. I'll get back with some more information next week.

Had the day off so my meals are weird

7:30 am
2 eggs, egg whites
smoothie

12:00 pm
fish stew (mahimahi, celery, onions, garlic, red peppers)

2:00 pm
dunkin donuts coffee cake muffin (this happens about once every 2 weeks)

5:00 pm
balance bar

7:00 pm
more fish stew

8:30 pm
nuts, nuts, nuts (mixed, not sure what kind)

12:00 am
kelly's roast beef sandwich (so good)

gym: 03/05/09

Back to "gym". I know, I also wish it was something different, but if I continue down my boxing path, expect to see such titles as "sparing", "street fight", "assassin mission" etc.

Jumped rope for a warm up.

A1 pull ups
(2) 6 @ 15
(1) 5 @ 20ish (stupid kilos)

A2 t pushups
(3) 10 @ 15

B1 1 armed db flat bench
(3) 8 @ 65

B2 1 armed row
(3) 8 @ 50

C1 face pull
(3) 8 @ 40

C2 dips
(3) 8

D1 roll outs
D2 grip

People are always asking me, "Ben, what do you eat?" Well maybe not always. And it's usually my mom making sure I am eating right, but guess whose blog it is? That's right so if you don't want to know what I am eating these days move along. This does mean I will have to post almost every day. Yuck.

today:
8:00 am
3 scrambled eggs, no salt
half a bagel w cream cheese
smoothie: carrots, blue berries, water, 2 scoops of myolean

11:00 am
low fat yogurt, pineapple, blueberries

2:00 pm
pineapple fried rice with shrimp (i had to buy lunch, which i hate to do)

5:00 pm
peanuts and a balance bar

6:30 pm
post workout, whey protein

7:30 pm
some sort of fish stew (i am still making it)

I just read a rule I like. The 90% rule. 90% of what you eat should be nutritional and eat what you want for the other 10%. I only had 4 meals today. Usually I eat lunch at 1 pm and another meal around 3:30 or 4. So I average 5 meals a day. That means every 2 days I can splurge on a fatty dinner or a good dessert assuming that I did real well for 9 meals, which is still tough to do. Just something to think about.

boxing: 03/04/09

That's right a new title! Everyone was expecting gym and I go and drop boxing on you. I am full of surprises. You know what else is full of surprises? Something in the steak and redwine sauce I made for myself last night which has seemingly been sitting right above the "point of no return" if you will since 3 am this morning when it was deliberating which way it was going to come out. It chose not to come out, which is always an interesting option and left my stomach feeling cramped all day. Perfect for boxing/farting class.

(3) 3 min jump rope, 1 min off
(3) 3 min shadow box, 1 min off
prance around the gym for a while
work on hand speed

I think i've posted before how we tend to finish this class, but let me refresh memories. You get a partner. You face away from your partner and kneel down in front. Partner puts his hands straight out-ish, you hit up at his hands till your arms fall off then you switch. All the while the real boxing kids and coaches come around punching you in the stomach to make it interesting. I guess they thought it was pay back time for us so they lined up and we were supposed to hit them in the stomach with gloves on. 1,2,3. Whack, whack, whack. I felt bad and went about 50%, maybe 75% at the most on the big kid. One of the kids was about 12 one of the coaches was about 95 lbs. Pretty entertaining in general, but then we have to do our thing and they are a little fired up from having the pain train laid on them for 3 minutes straight. I definitely took some whacks, but I withstood the need to block, I farted a lot, but I didn't block. I then had the kid who I probably hit the hardest, hit me in the stomach just for fun. In college some marines were at a party someone had. One marine would hold his fist out in front of him and brace himself and the other marine would take a crow hop and slam his face into the fist. This is probably as close as I've come to that. He hit me pretty hard. I have a mark, but I took it pretty well.

3 minutes heavy bag
3 minutes jump rope

John Cena was at the gym last night. I did not recognize him. Should I of?

gym: 03/03/09

jump rope
(3) 2 minutes on 30 secs off

hit the bag
(3) 2 minute on 30 secs off

circuit 3 x 2 min on 1 min off of the following
10 x 35 lb med ball toss
20 mtn climbers
10 med ball pushups alt hand, 5 both on ball
10 crunches

brutal

back on the wagon

Took some time off from blogging as I decided the best approach to take towards my hamstring.

Sunday:

A1 blast strap pushups w/ full vest
(3) 6

A2 kb raises
(3) 8 @ 24 kilos

B1 rows
(3) 8 @ 135

B2 bar swings (ill get the real name in a sec)
(3) 8 @ 75

C1 dips
(3) 8

C2 grip pull ups
(3)