3 in 4 weeks isnt crazy.
Put the treadmill at about 8 and ran a minute then did 10 burpees took about 30 secs off then repeated 3 times.
Put the treadmill on 11 and 7 incline did 30 seconds then did 10 airplane pushups and 10 crunches 30 secs off and repeat. I did it 3 times.
Then my friend and I raced a 13 year old boy and a 12 year old girl in the pool. 4 lengths of an itty bitty pool. I won. It was tiring.
Saturday, May 23, 2009
Monday, May 18, 2009
giddy up: 05/19/09
No more hamstring talk. It will either get better or it won't.
One Monday's they have a million little kids boxing upstairs so no heavy bag. Instead I got right into a circuit.
4 times: 2 minutes between reps
12 sledge hammer slams: 6 each side
10 alt hand med ball push ups: legs spread left hand on the ground, righthand on ball, pushup!, and in one motion hand from the ground comes up to replace hand on ball which goes to the ground.
6 ball tosses
10 get down, get up: start standing drop into pushup position and immediately fire yourself back up so you can get your legs under you, but dont stand up completely. Drop right back down to pushup position
There are these things hanging from the cieling that look like the ends of a 45 lb bar. There are two of them about shoulder width apart and they hang straight down so it is like gripping a thick street sign pole.
3 sets:
5 pullups on street pole thing
5 shoulder press (50, 50, 55)
5 hanging straight leg raises
One Monday's they have a million little kids boxing upstairs so no heavy bag. Instead I got right into a circuit.
4 times: 2 minutes between reps
12 sledge hammer slams: 6 each side
10 alt hand med ball push ups: legs spread left hand on the ground, righthand on ball, pushup!, and in one motion hand from the ground comes up to replace hand on ball which goes to the ground.
6 ball tosses
10 get down, get up: start standing drop into pushup position and immediately fire yourself back up so you can get your legs under you, but dont stand up completely. Drop right back down to pushup position
There are these things hanging from the cieling that look like the ends of a 45 lb bar. There are two of them about shoulder width apart and they hang straight down so it is like gripping a thick street sign pole.
3 sets:
5 pullups on street pole thing
5 shoulder press (50, 50, 55)
5 hanging straight leg raises
Giddy Up: 05/19/09
No more hamstring talk. It will either get better or it won't.
One Monday's they have a million little kids boxing upstairs so no heavy bag. Instead I got right into a circuit.
4 times: 2 minutes between reps
12 sledge hammer slams: 6 each side
10 alt hand med ball push ups: legs spread left hand on the ground, righthand on ball, pushup!, and in one motion hand from the ground comes up to replace hand on ball which goes to the ground.
6 ball tosses
10 get down, get up: start standing drop into pushup position and immediately fire yourself back up so you can get your legs under you, but dont stand up completely. Drop right back down to pushup position
There are these things hanging from the cieling that look like the ends of a 45 lb bar. There are two of them about shoulder width apart and they hang straight down so it is like gripping a thick street sign pole.
3 sets:
5 pullups on street pole thing
5 shoulder press (50, 50, 55)
5 hanging straight leg raises
One Monday's they have a million little kids boxing upstairs so no heavy bag. Instead I got right into a circuit.
4 times: 2 minutes between reps
12 sledge hammer slams: 6 each side
10 alt hand med ball push ups: legs spread left hand on the ground, righthand on ball, pushup!, and in one motion hand from the ground comes up to replace hand on ball which goes to the ground.
6 ball tosses
10 get down, get up: start standing drop into pushup position and immediately fire yourself back up so you can get your legs under you, but dont stand up completely. Drop right back down to pushup position
There are these things hanging from the cieling that look like the ends of a 45 lb bar. There are two of them about shoulder width apart and they hang straight down so it is like gripping a thick street sign pole.
3 sets:
5 pullups on street pole thing
5 shoulder press (50, 50, 55)
5 hanging straight leg raises
Tuesday, May 12, 2009
back to blogging,
back to being frustrated. My hamstring is gonna be broken forever. Im going to get another doctor to look at it.
heavy bag:
3 x's 2 min on 1 min off
circuit:
3 times
1 min heavy bag
10 med ball pushups (med ball at center of chest, hands on the ground, explode up onto the ball, full push up, back down to the ground, push up = 2)
10 lateral blast strap pull ups
1 min off
heavy: full weight vest
5 pull ups/5 blast strap push ups
4/6
3/8
no vest - 5/10
planks:
alternating 45 secs; left, right, l, r
heavy bag:
3 x's 2 min on 1 min off
circuit:
3 times
1 min heavy bag
10 med ball pushups (med ball at center of chest, hands on the ground, explode up onto the ball, full push up, back down to the ground, push up = 2)
10 lateral blast strap pull ups
1 min off
heavy: full weight vest
5 pull ups/5 blast strap push ups
4/6
3/8
no vest - 5/10
planks:
alternating 45 secs; left, right, l, r
Tuesday, April 28, 2009
poop
I am way behind on posting. Get into some heavy leg lifts and lots of massage for my hamstring. It might be getting better.
Saturday, April 4, 2009
heavy day: 04/04/09
I wanted to go heavy for the first time in a while. Low reps and heavy. It also helped that I had a poop load of time.
active
(3) 3 min on 1 min off jump rope
on my last one I got to about 270 without f'n up
50 regular
25 reg faster
25 reg fastest
50 alt feet
25 alt feet faster
25 alt feet fastest
25 left, left, right, right
25 l,l,r,r faster
then i go out wide alternating feet till time goes
(2) 2 min, 30 secs heavy bag
somewhere in here I was kicking the kickboxing bag (at least it looks like a kickboxing bag), which is at waist level, and wondered how high i could kick effectively. They have a long bag that is well over 6 feet tall so I kicked it high a few times and then I laid into it low. It felt like I kicked a cement pillar. I was pretty sure I had broken my shin. I think I'm allright, but Ill check things out before I kick them for now on. Good life lesson.
A1 bench
6 @ 135
6 @ 185
6 @ 205
2 @ 225
2 @ 225
2 @ 225
2 @ 235
0 @ 245
1 @ 240
A2 chest supported row
(3) 6 @ 70
(3) 6 @ 80
B1 pull up
4 @ 12 kg
4 @ 18 kg
3 @ 22 kg
3 @ 22 kg
2 @ 24 kg
2 @ 24 kg = 52 lbs
B2 push press
(2) 5 @ 55
(2) 5 @ 60
(1) 5 @ 65
C1 sledge hammer
(3) 8 @ 18
C2 ball toss
(3) 8 @ 30
active
(3) 3 min on 1 min off jump rope
on my last one I got to about 270 without f'n up
50 regular
25 reg faster
25 reg fastest
50 alt feet
25 alt feet faster
25 alt feet fastest
25 left, left, right, right
25 l,l,r,r faster
then i go out wide alternating feet till time goes
(2) 2 min, 30 secs heavy bag
somewhere in here I was kicking the kickboxing bag (at least it looks like a kickboxing bag), which is at waist level, and wondered how high i could kick effectively. They have a long bag that is well over 6 feet tall so I kicked it high a few times and then I laid into it low. It felt like I kicked a cement pillar. I was pretty sure I had broken my shin. I think I'm allright, but Ill check things out before I kick them for now on. Good life lesson.
A1 bench
6 @ 135
6 @ 185
6 @ 205
2 @ 225
2 @ 225
2 @ 225
2 @ 235
0 @ 245
1 @ 240
A2 chest supported row
(3) 6 @ 70
(3) 6 @ 80
B1 pull up
4 @ 12 kg
4 @ 18 kg
3 @ 22 kg
3 @ 22 kg
2 @ 24 kg
2 @ 24 kg = 52 lbs
B2 push press
(2) 5 @ 55
(2) 5 @ 60
(1) 5 @ 65
C1 sledge hammer
(3) 8 @ 18
C2 ball toss
(3) 8 @ 30
Wednesday, April 1, 2009
leg workout: 04/02/09
I am starting to get excited. It's been about a week now with limited pain, which is the longest stretch of success I've had in 4 months. It will take a while to build up my strength but it is something I look forward to.
front squat: im so pumped that i did this
(4) 6 @ 135, so little weight
45 degree raises: these weren't feeling that hard so I hopped on the GHR. Bad mistake. Almost set myself back 3 months.
(3) 8
leg curls with bands: they don't have a leg curl machine. i harp hard against hamstring curls and especially knee extensions (which are still the most worthless exercise in the world next to smith machine squats) but I need some hamstring curls!
(3) 8
1 legged RDL
(3) 8 @ 25
I am so weak!
Thurs: PT
Friday: Russ
Sat: off
Sun: sled drags
front squat: im so pumped that i did this
(4) 6 @ 135, so little weight
45 degree raises: these weren't feeling that hard so I hopped on the GHR. Bad mistake. Almost set myself back 3 months.
(3) 8
leg curls with bands: they don't have a leg curl machine. i harp hard against hamstring curls and especially knee extensions (which are still the most worthless exercise in the world next to smith machine squats) but I need some hamstring curls!
(3) 8
1 legged RDL
(3) 8 @ 25
I am so weak!
Thurs: PT
Friday: Russ
Sat: off
Sun: sled drags
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