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
Friday, March 30, 2007
Thursday, March 29, 2007
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.
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.
Wednesday, March 28, 2007
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
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
Tuesday, March 27, 2007
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
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
Friday, March 23, 2007
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.
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.
Wednesday, March 21, 2007
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.
Tuesday, March 20, 2007
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
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
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