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

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

weights: 10/03/08

Friday I got done with work and Alexis wasn't around so with nothing to do and nobody to be home for I headed to the gym with no deadline on when I had to leave.

upper body circuit: 3 times through
med ball pushups: 10 right hand on ball, 10 left, 5 both
pull ups: 6 @ 20, 6 @ 20, 4 @ 30
one armed DB jerks: 6 @ 40

A1 bench:
(3) 6 @ 185

A2 row:
(3) 8 @ 110

B1 incline raises:
(3) 10 @ 15

B2 side planks
(3) 45 secs

Weights: Tue 07/15/08

I really wanted to do this on Monday, but I got out of work at 7:30. Today I wanted to get out by 5, but at 5 I had to completely re-write a newspaper article for the week's paper cause that is how you get stuff done in Chelsea, you write the article and then they copy and paste it. Definitely makes sure you aren't misquoted. I didnt get out of work till 6:45 pm, blah.

warmup:
3 x jump rope - 10 regular, 10 knees bent, 10 alternating feet, 10 left foot, 10 right foot, 10 double unders

plyo/upper body circuit:
(3) 8 jump squats, 8 1 armed incline bench, 16 alternating leg bench step ups, 8 pull ups, 10 alternating leg jump lunges from defecit, 10 push! ups

power:
hanging cleans
deadlifts

sprint workout tomorrow so I didn't want to go crazy.

Upperbody: 03/01/08

I wanted to do a cardio workout, but got my signals crossed on the whereabouts of the workout and therefore headed to the gym.

A1 flat bench: Im trying to lay off this a little bit cause I need to lose weight and not get any bulkier
5 @ 165
5 @ 185
5 @ 205

B1 supported chest row:
8 @ 65
8 @ 75
8 @ 75

A2 push press:
8 @ 115
8 @ 125
8 @ 135

B2 DB row:
(3) 8 @ 60

C2 plate kicks: lay down like your gonna flat bench take the weight off the rack, hold it there, and kick each plate with your feet together and legs straight.
(3) 8 @ 135

A3 pull ups:
(2) 6
(1) 8

B3 airplane pushups
(3) 8 @ 15

C3 knees to elbow crunches
(3) 8

Weights: 02/24/08

Finally back to the gym, but stuck to power/high impact stuff so I wouldn't be to sore for NU practice tomorrow.
A1 hanging cleans:
4 @ 135
4 @ 155
4 @ 165
2 @ 170
2 @ 175
0 @ 180: I just couldn't see myself getting the weight up to my chest and didn't feel like falling over in the middle of the gym.
2 @ 175

A2 rack pulls: my main objective here was getting the weight up. I feel like I hadn't been attacking this and as my deadlifts are getting up there the pulls should follow.
4 @ 225
4 @ 275
4 @ 295
4 @ 315
1 @ 325: Went for the 2nd rep and thought better of it. Never really got in a good pulling rhythm as I kept feeling like the weight was draggin me forward.

A3: alternating bench jumps
(3) 0 @ 10

monday: practice
tue: gym/rest
wed: rest/gym
thurs: cardio