Keeping up with the upper body while I take it easy on the lower body.
A1 strap pushups
A2 pull ups
B1 lateral rows
B2 db shoulder press
C1 face pulls
C2 med ball push ups, 5 left, 5 right, 5 both hands on ball
Wednesday, February 11, 2009
Tuesday, February 10, 2009
gym: 02/10/09
Did my rehab leg stuff.
pull throughs
split squats
lunges
abs
roll outs with bands
1 min each of side plank, side plank, front plank
pull throughs
split squats
lunges
abs
roll outs with bands
1 min each of side plank, side plank, front plank
gym: 02/09/09
Missed a post, maybe two. I am continuing to do upper body exercising and am just starting to do some lower body stuff. My lower body day consisted of some slide board side lunges, pull throughs, and step ups. I will continue with body weight stuff until I start to feel a little better and then I'll start with the weights.
I switched gyms, heading back to the strongman gym. One of the reasons for the switch, besides the fact that at my old gym guys go shirtless, nobody racks the weights and everything is broken, is that the new gym offers free boxing classes. It's from 7-8pm which is kind of awkward. 6:30 to 7:30 or 6 to 7 would be better, but I'll deal with it. The late start time forced me out of the Friday class, which would have been nice because I would have gotten a 1 to 1 intro with one of the trainers. Instead I waited till Monday and there was more beginners than just me: Two 18ish kids who were not that athletic and two 14 year old girls. The class lasted an hour. For the 1st 20 minutes we worked on stepping forward. For the second 20 minutes I worked on stepping with a left jab. For the last 20 minutes I did stepping with a left right jab. The 14 year old's never progressed past stepping forward. An hour of, "why aren't I doing it right?", "no, don't look at me when I do it (when the trainer would try to help)", "I can't do it", which invariably drew the dudes attention away from me and the other guys and onto the girls. He would take 1 minute to move me on to something else and then not talk to me for 15 minutes or so while he tried to get the other 4 stepping right. I'm doing this for cardio so if I have to do this like 3 or 4 more times till I have all the punches and foot work down I'm not sure it's worth it. That being said I think at the end of the training session I get to fight one of the girls.
I switched gyms, heading back to the strongman gym. One of the reasons for the switch, besides the fact that at my old gym guys go shirtless, nobody racks the weights and everything is broken, is that the new gym offers free boxing classes. It's from 7-8pm which is kind of awkward. 6:30 to 7:30 or 6 to 7 would be better, but I'll deal with it. The late start time forced me out of the Friday class, which would have been nice because I would have gotten a 1 to 1 intro with one of the trainers. Instead I waited till Monday and there was more beginners than just me: Two 18ish kids who were not that athletic and two 14 year old girls. The class lasted an hour. For the 1st 20 minutes we worked on stepping forward. For the second 20 minutes I worked on stepping with a left jab. For the last 20 minutes I did stepping with a left right jab. The 14 year old's never progressed past stepping forward. An hour of, "why aren't I doing it right?", "no, don't look at me when I do it (when the trainer would try to help)", "I can't do it", which invariably drew the dudes attention away from me and the other guys and onto the girls. He would take 1 minute to move me on to something else and then not talk to me for 15 minutes or so while he tried to get the other 4 stepping right. I'm doing this for cardio so if I have to do this like 3 or 4 more times till I have all the punches and foot work down I'm not sure it's worth it. That being said I think at the end of the training session I get to fight one of the girls.
Tuesday, February 3, 2009
gym: 02/03/09
Lex had to get home to call some teachers.
circuit:
8 inverted rows
8 stepup pushups: one step up vertical at the chest. one push up on the ground (touch chest to step), explode from the ground to the step for a close grip push up = 1 rep
1/3 of the alphabet with 25 lb weight
heavy bag:
3 x 30 secs on 30 secs off
my hamstring feels better and i'm starting more strengthening exercises week by week. last week it was sliding lateral lunges on a slide board and also some great core work on the slide board by doing mountain climbers while always maintaining foot contact with the board.
circuit:
8 inverted rows
8 stepup pushups: one step up vertical at the chest. one push up on the ground (touch chest to step), explode from the ground to the step for a close grip push up = 1 rep
1/3 of the alphabet with 25 lb weight
heavy bag:
3 x 30 secs on 30 secs off
my hamstring feels better and i'm starting more strengthening exercises week by week. last week it was sliding lateral lunges on a slide board and also some great core work on the slide board by doing mountain climbers while always maintaining foot contact with the board.
Friday, January 30, 2009
gym: 01/30/09
2 x 1:30 heavy bag
tried to really take it to that thing and in doing so realized I hadn't been pushing it on the bag yet. im in the market for some training gloves, anybody know where to find them?
A1 row
A2 pushups, step up by my chest, alternating hands on the step up (left hand on the ground, right hand on the step, left hand goes to the step, right hand goes to the ground and try to make motions explosive
B1 pull up
B2 1 db shoulder press
C1 bar roll outs
C2 knees to ee's
injury status:
had a good day today. every other day or so I do band pull throughs, step ups, 30 secs of balancing and then 30 secs of squats on an angled step that i made and some drinking birds. i have a couple more visits to the Dr. before my insurance runs out and I am hoping to start increasing the weight in my leg exercises towards mid Feb and hopefully should be starting some light running by the end of Feb, 4 months after nationals.
tried to really take it to that thing and in doing so realized I hadn't been pushing it on the bag yet. im in the market for some training gloves, anybody know where to find them?
A1 row
A2 pushups, step up by my chest, alternating hands on the step up (left hand on the ground, right hand on the step, left hand goes to the step, right hand goes to the ground and try to make motions explosive
B1 pull up
B2 1 db shoulder press
C1 bar roll outs
C2 knees to ee's
injury status:
had a good day today. every other day or so I do band pull throughs, step ups, 30 secs of balancing and then 30 secs of squats on an angled step that i made and some drinking birds. i have a couple more visits to the Dr. before my insurance runs out and I am hoping to start increasing the weight in my leg exercises towards mid Feb and hopefully should be starting some light running by the end of Feb, 4 months after nationals.
Tuesday, January 27, 2009
gym: 01/26/08
stupid work
circuit:
30 side to side toe taps on step up (med ball overhead)
8 lateral body pull ups
30 toe taps on step
med ball push ups (10 left, 10 right), 10 reg
30 toe taps on bench
pulls ups, 6 @ 0, 4 @ 25, 5 @ 25
plank workout
1 min reg
1 min right*
1 min left
25 sec, pause, 30 sec reg
Something is wrong with my right oblique. I can only do 15 seconds at a time because it hurts. No other symptoms. Weird. Still did better than last time. I think Ill get the whole 4 minutes in February.
circuit:
30 side to side toe taps on step up (med ball overhead)
8 lateral body pull ups
30 toe taps on step
med ball push ups (10 left, 10 right), 10 reg
30 toe taps on bench
pulls ups, 6 @ 0, 4 @ 25, 5 @ 25
plank workout
1 min reg
1 min right*
1 min left
25 sec, pause, 30 sec reg
Something is wrong with my right oblique. I can only do 15 seconds at a time because it hurts. No other symptoms. Weird. Still did better than last time. I think Ill get the whole 4 minutes in February.
Wednesday, January 21, 2009
gym: 01/21/09
I went to gw ultimate's alumni weekend. Unfortunately it takes place MLK weekend so playing conditions aren't ideal and they also had a little something else going down in our nation's capital that weekend, which made field space somewhat of an issue. I actually got out there and jogged around. I did not get up above 50% and threw a bunch of turnovers, which pretty much sums up every summer league experience I have ever had.
I know my rehab will go up and down in terms of how I am feeling day to day, but I had a great day Tuesday after my Monday treatment. Dr. Morgan worked on me for way longer than he was supposed to including showing me a bunch of exercises to do. It is the benefit of going at 6 pm when he doesn't have anyone else waiting for him. I hope that this is the start of some marked improvement over the next couple weeks.
Finally had time to hit the gym on Wednesday night.
upper body circuit: picked up a plate and got inspired.
10 45lb plate trap raises
10 plate raises from behind head to arms locked
10 platform push!ups
6 pull ups flat grip
10 pull throughs to arms locked
heavy bag circuit: that upper body thing crushed my shoulders
times 3
1 min on the bag
30 seconds of med ball slams
30 seconds of front squats with med ball
1 min rest
abs:
pallov press
(3) 10 @ 45
knees to ee's
(3) 12
I know my rehab will go up and down in terms of how I am feeling day to day, but I had a great day Tuesday after my Monday treatment. Dr. Morgan worked on me for way longer than he was supposed to including showing me a bunch of exercises to do. It is the benefit of going at 6 pm when he doesn't have anyone else waiting for him. I hope that this is the start of some marked improvement over the next couple weeks.
Finally had time to hit the gym on Wednesday night.
upper body circuit: picked up a plate and got inspired.
10 45lb plate trap raises
10 plate raises from behind head to arms locked
10 platform push!ups
6 pull ups flat grip
10 pull throughs to arms locked
heavy bag circuit: that upper body thing crushed my shoulders
times 3
1 min on the bag
30 seconds of med ball slams
30 seconds of front squats with med ball
1 min rest
abs:
pallov press
(3) 10 @ 45
knees to ee's
(3) 12
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