gym: 09/03/08

Got under the bench for the 1st time in a while to push myself and see how weak I have gotten.

A flat bench
(2) 6 @ 185
(1) 6 @ 195
(1) 6 @ 205

B1 pull ups:
4 @ 25
4 @ 20
6 @ 20

B2 1 armed shoulder press:
(3) 6 @ 45

C1: prone pullup
(3) 8

C2: push! ups
(3) 10

D1: prone trap raises
(3) 10 @ 15

D2: physio ball front planks
(3) @ 45 secs

upperbody: 06/17/08

I need to get back into notebook mode cause I can't really remember what all these weights were.

A1 one armed bench:
(3) 8 @ 45

A2 bent over DB row:
(3) 8 @ 55

B1: pull ups
(3) 6 @ 0

B2: DB military one armed
(3) 8 @ 40

C1: rows
(3) 8 @ 120

C2: airplane pushups
(3) 10 @ 15

D1: prone trap raises
(3) 10 @ 15

D2: palov press
(3) 10 @ 45

Upperbody: 06/10/08

Finally an upperbody day. It has been a while.

A1 incline bench:
(3) 5 @ 165

A2 chest supported pull
(3) 8 @ 55

B1 pull ups:
(1) 6
(2) 8

B2 DB shoulder press:
(3) 8 @ 40

C1 face pulls:
(3) 10 @ 50

C2 side bridges
(3) @ 45 secs

It was so f'n hot in that place. No AC and a bunch of sweaty dudes heating and stinking that place up.

upper body: 03/18/08

A1 one armed DB bench:
(1) 7 @ 60 - I should have just done 8, but I thought this would be my warmup
(2) 8 @ 60
(1) 7/8@ 60 - got 8 with my right hand, but only 7 with my left

A2 rows:
(1) 7 @ 110 - warmup
(1) 8 @ 120
(2) 8 @ 130

A2 pullups:
(1) 6
(3) 10 - Every set I did a couple more semi jump pull ups until on teh 4th I probably did 7-8 with a slight jump

B2 hanging DB snatches:
(4) 6 @ 50

A3 face pulls:
(1) 10 @ 40
(2) 10 @ 50

B3 dips:
(3) 8

2/17/08: Weights

A1: pull ups
(3) 6 X 20

B1: DB swings
(3) 8 @ 45

A2: one armed DB press
(3) 8 @ 55

B2: supported chest row
(2) 8 @ 55
(1) 8 @ 65

A3: t pushups
(3) 8 @ 15

B3: paloff press
(3) 8 @ 65

Upper: 02/08/08

This workout made me feel pretty weak. After each set and how hard the last rep would be, I thought there must be more weight than there actually was. My pulls ups are weak shit. If there are any numbers I want to increase this year it is pullups with weight. I think I should set a goal of (3) 5 @ 15 for the end of March.

incline bench:
5 @ 165
4 @ 175
5 @ 165
5 @ 165

chest supported row:
8 @ 65
8 @ 65
8 @ 75
8 @ 75

pull ups:
(3) 5

DB 1 armed push press:
(3) 5 @ 55

Sunday: Cardio
Monday: Cardio
Tue: Total Body
Wed: Off
Thurs: Cardio
Sat: Lower
Sun: Upper

Upper Body: 02/01/08

A1: flat bench
(2) 5 @ 185
(1) 5 @ 205...If Jeff can do his body weight, I felt like I had to saddle up and do mine

B1: chest supported row
(3) 8 @ 55

A2: pull ups (dude next to me was huge and doing 5 @ 45 lbs which got me thinking about this and how impossible that shit looks)
5 @ 25
5 @ 20
5 @ 0 (knew I would get 0 if I tried to do some weight)

B2: DB shoulder press
(3) 8 @ 40

A3: prone trap raises
(3) 8 @ 10

B3: bent over DB row
(3) 8 @ 55

weights and agility: Wednesday 7/18/7

weights:

A1 flat bench: clusters
(2) 4x2 @ 205, I felt a lot stronger although I was lacking some push in my right arm, and I missed my last rep of my last set of 2's in the 2nd set.
(1) 4x2 @ 195

A2 pull ups: clusters
(3) 4x2 @ 25, Funny how this was much easier than last week. I think i shocked my system into production.

B1 flat bench DB: tyler grips
8 @ 45
8 @ 55
8 @ 65

B2 chest supported row
8 @ 45
8 @ 55
8 @ 75

I think all these nubers were up because I took it easy on volume on the clusters

C1 full contact twists
(3) 16 @ 25

C2 zottman curls
(3) 8 @ 25

agility:

I wanted to get a little more in than I did, but nature was against me

(4) 40 yard zig zags
(2) three cone continuous
(2) three cone one corner

I just made these names up.

Rest of the week:
Thurs: lower and track
Fri: off
Sat: ultimate, two navy seals
Sun: ultimate, two navy seals

Weights: Wednesday 7/11/7

A1 bench clusters: same as with the squats. I started way to high. Whoops.
2x2 @ 225: this barely counted, i think I did two, except to tax me for the next two
3x2 @ 205: still to much, only got six total
4x2 @ 185: finally the weight is right, but Im still feeling it from taxing myself on the 1st two
4x2 @ 185: settling into a grove
4x2 @ nice finish

A2 pull up clusters: while doing the bench clusters I had to do pull up clusters.
4x2 @ 20
4x2 @ 20
4x2 @ 20
2x2 @ 15: Pullups aren't like the bench. Eventually you just can't do another one. During my 2nd set of reps I dropped the 15 lb weight on my foot and just called it there. Yes, it's sore.
4x2 @ 12

B1 DB incline press w tyler grips (makes the DB handles thicker)
(2) lots of weight, terrible form. I still need to be getting my motions correct and with that the weight will come.
(1) 8 @ 55

B2 supported chest row:
(2) same as above. I think the cluster exercises took a lot out of me and these are supplemental. Gotta be better disciplined.
(1) 8 @ 45

C1 cable backhands
(1) 10 @ 30
(2) 12 @ 30

C2 Zottman Curls: Yes! Some curls! Finally.
(3) 10 @ 25

These last three days might have been the hardest three days of exercise in my life.


rest of week: I think it is clear that I have to get my other two upper and lowers in this week. Tonight looks terrible cause I have to do laundry before leaving for DC on Fri morning where I am sure I can get on the track, but not sure of getting to a gym.

Weights: Thursday 7/6/7

active stretching

A1 flat bench thick bar: 3 >90%, which means get up to a good weight by 3's and then drop it down to 1 rep.
1 @ 225
1 @ 245
1 @ 250
1 @ 245
2.5 @ 225 stupid

A2 DB row:
(1) 70
(2) 75
(1) 80

B1 DB floor press:
8 @ 65
8 @ 70

B2 face pulls:
(2) 10 @ 90

C1 scare crows:
(1) 12 @ 20
(2) 12 @ 30

C2 bowler squats:
(3) 10

Weights: Wednesday 6/27/7

foam rolling

active stretching

A1 flat bench w/ thick bar: 3,3,3,5,5
200
220
230
200
200

A2 DB rows:
(1) 6 @ 65
(3) 6 @ 70
(2) 6 @ 75

B1 DB floor press:
(4) 10 @ 60

B2 face pulls
(3) 10 @ 80

C1 scarecrow
(3) 10 @ 20

C2 bowler squats
(3) 10

updated schedule:
I forgot that I had to work on Thursday night so no track or lifting. I am scheduled for a massage at 11 am on Friday so I might be able to get up early, hit the gym, take the T to quincy and have Alexis pick me up on our way to NJ.
Thursday: off
Friday: lower, massage
Sat: upper (I dont know how I am gonna fit either of these in)
Sun: track

Weights: Wednesday 6/20/7

I "tweaked" something in my back working on pulls and hucks in the morning (to early and not enough stretchign perhaps). It only hurts when I lay down, which is weird. I'm hoping with heat and ibuprophen it will go away for Saturday.

A1 incline bench: This was fun. 3 reps till you are up to a respectable weight, then (4) 1RM, and then 3 reps at a reasonable weight
1 @ 210
1 @ 215
1 @ 220
1 @ 225, i didnt get this one.
3 @ 195

A2 DB rows:
5 @ 55
5 @ 60
5 @ 65
5 @ 65

B1 incline db press
(3) 10 @ 55

B2 facepulls
(3) 10 @ 80

C1 bowler squats
(3) 10

C2 scarecrows:
(3) 10 @ 20

Weights: Wednesday 6/13/7

I was late and was actually the only who showed up in my group so the guy Im working with asked his 7:30 client to come in early meaning we had to blast through this workout. It took maybe 30 minutes.

A1 incline bench:
3 @ 175
3 @ 180
3 @ 185
5 @ 175

A2 DB rows:
(5) 5 @ 50

B1 DB floor presses:
(3) 10 @ 55

B2 face pulls:
10 @ 90
8 @ 90
10 @ 80

C1 bowler squats:
(3) 10

C2 scarecrows:
(3) 12 @ ???

Rest of week:
Unfortunately work is getting in the way of my grand plans for being the best ultimate player in the universe. I have to work till 8:30ish which kills my track/gym combo which sucks cause I dont know if I want to do it next week with a tournament coming up that weekend.
T: track
F: off
S: upperbody/practice
S: practice/golf!

weights: Wednesday 6/6/7

soft tissue

A1 floor presses:
5 @ 210
4 @ 220: I was told to make sure I coudl complete each set even though I was about an inch away from getting through my sticking point so...
5 @ 210

A2: chest supported rows:
5 @ 75
5 @ 70
5 @ 70

B1: blast strap push-ups: Im glad to be done with these cause they are leaving a nasty bruise on my right arm
10 @ ground level
10 @ ground level

B2 seated rows:
10 @ 130
10 @ 135

C1 lying external rotations
12 @ 10
15 @ 10
15 @ 10

C2 reverse crunches
(3) 15

pallof press:
(3) 10 @ 70

Weights: Wednesday 5/30/7

soft tissue work and stretching

A1) floor press w/ thick bar: Lay on your back and bench from the floor. It works on sticking points and strength. I really need to work on getting my elbows in, which makes it a lot harder for me and is proper benching technique.
5 @ 180
5 @ 200
5 @ 200
4 @ 220
5 @ 210
5 @ 210

A2) chest supported row
6 @ 70
6 @ 80
6 @ 75
6 @ 75
6 @ 75
6 @ 75

B1) blast strap pushups
4 of 10

B2) seated row
10 @ 120
10 @ 125
10 @ 130
10 @ 130

C1) side lying external rotations
(3) 10 @ 10

C2) reverse cruches
(3) 15

D1: Paloff press
(3) 10 @ 70

I have to work tonight so I will unfortunately not get a track workout in before the Cazenovia tournament this weekend in NY, but I might sneak in an upper body on Friday.

weights: Sunday 5/28/7

A1 pullups
(3) 8 @ 5

A2 push press db:
(1) 8 @ 55
(2) 8 @ 60

B1 pronated row:
(1) 10 @ 120
(2) 10 @ 130

B2 incline press:
(3) 10 @ 65

C1 prone trap raises:
(1) 12 @ 5
(2) 12 @ 10

C2 reverse crunch
(3) 15

pallof press:
(3) 10 @ 70

weights and plyos: Wednesday 5/24/7

soft tissue work

one foot zig zag hops
swivels
hurdle hops: (2) 6 with pause (2) 6 every other pause (2) 6 straight through

flat bench:
3 @ 135
3 @ 185
3 @ 205
3 @ 225
3 @ 225
2 @ 235

superset-
blaststrap pushups:
(2) 10 @ 29
(1) 10 @ 31

chest supported row pronated grip:
8 @ 75...supposed to do 4 reps
4 @ 55
4 @ 60
4 @ 65
4 @ 70

superset-
seated cable row neutral:
10 @ 110
10 @ 120
10 @ 120

reverse crunch:
(2) 12
(1) 15

superset-
external rotations
(3) 10 @ 7.5

pallof press
(3) 10 @ 7

weights: Friday 5/18/7

superset-
pullups: they were supposed to be weighted, but they called for eight. I could of probably belted on a 2.5 lb'er just to say I did it, but whatever.
(3) 8 and the #8 on set 3 was barely a pul up.

push press: one armed and with a dumbell
(3) 8 @ 35

superset-
seated row: pronated grip
(3) 10 @ 110

incline db bench:
(3) 10 @ 45

superset-
prone trap raises: I need to get a ruling on if I did this correctly and then I'll get back.
(3) 10 @ 5

reverse crunches
(3) 10

Weights: Tuesday 5/15/7

Soft tissue work with foam rollers, active warm ups and ankle mobilizations. The active warm ups aren't new although there were a few variations i hadn't been through that I would like to throw at a stretching group. Ankle mobilizations are interesting. Stand as close to you can to a wall. Bend one knee and try and touch it to the wall while keeping your heel on the ground. If you can do it move back a little bit and repeat. Keep moving back until you can't complete the stretch.

superset
bench: my form wasn't bad. I was told to bring my elbows forward a little, bring my feet back and push through my heels for some extra power.
4 @ 135
4 @ 165
4 @ 195
4 @ 205
4 @ 205
4 @ 205

chest supported row:
5 @ 55
5 @ 55
5 @ 55
5 @ 55

supersetted
blast strap pushups: I have been looking forward to doing these. First set was bad cause I was trying to find the correct range of motion and therefore flailing all over the place. Here is a long overly scientfic article on shoulder health and pushup variations under which the blast strap falls.
10 @ 29 (the peg number of the cage the handles hung at)
10 @ 29
10 @ 29

rows with thick handle:
10 @ 120
10 @ 120
10 @ 100

supersetted
lying external rotations:
(3) 6 (each side) @ 5

reverse crunch: awesome crunch that will take the place of my 2nd crunch in any navy seal I do.
This is more or less how I did it except my feet were kept by my butt the whole time and my elbows were pointed at the sky as a point of reference to where my knees should be going.
(3) 10

Pallov's: this was called core cable pushout yesterday, but it looks like they have a name for it.
(3) 10 ( each side) @ 6

10 minute walk uphill

My plan for the rest of the week is:

Wednesday - throwing
Thursday - get on the track then summer league
Friday - upperbody
Sat - WMO
Sun - WMO

weights: Monday 5/7/7

I missed my max rep workout last week, but I want to keep my rotation going, which wont happen cause I had to push my max effort leg to Friday of last week. I think Ill go dynamic leg Tuesday and go abck to max effrot leg next Tue.

Max Effort bench: I felt weak right from the start. I didn't improve at all which sucks, but tje 215 set was easy enough leading me to believe I had the 225 set in the bag. Not so much. 1 rep unassisted, 2nd lots of assistance.
5 @ 135
5 @ 155
5 @ 175
5 @ 195
5 @ 205
4 @ 215
1 @ 225

supine pull overs:
10 @ 25
10 @ 35
10 @ 35

dips:
10
10 @ 10
10 @ 15

supersetted
bent over rows: thick bar
(3) 10 @ 135

front raises: dumbbells
(3) 10 @ 15

shoulder press lock outs:
(3) 9 @ 155

ab circuit