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.

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

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

gym: 03/31/09

jump rope: i had something stretching weird in my foot so i stopped

heavy bag:
(4) 2 min on 30 secs off

A1 alt med ball push! ups: these are hard. start with one hand on a med ball and explode up so that the arm on the med ball straightens almost completely. at the peak, flip the ball towards your other hand and land on it. repeat
3 x's
10 alternating hand
5 both hands just diamonds
5 regular

A2 lateral blast strap raises
(3) 10

B1 pull ups
(1) 8
(1) 8
(1) 9

B2 band push ups
(3) 20

C1 1 armed DB shoulder press
8 @ 35
8 @ 40
8 @ 45

C2 hanging leg raises
(3) 10

03/29/09

jump rope

hills sprints
(3) 10

sled pulls
(3) 40 yards there and 40 yards back

leg curls

gym: 03/27/09

I got in an early morning workout cause I knew I wouldn't have time Saturday or Sunday.

Friday, Friday. What the f did I do.

I am pretty sure I jumped rope and hit the bag, but more as warmup than workout.

A1 thick grip pull ups: these were really hard. i put the thick grip thingies around the pull up bar handles. Basically I was pulling only with my fingers.
(3) 6

A2 med ball push ups: little ball, back and forth, exploding off each rep
(3) 10

B1 tire smacks
(3) 20 @ 18

B2 stiff leg ball throws
(3) 8 @ 35

C1 twists
(3) 8 @ 50

C2 pallof press
(3) 8 with blue band\

03/26/09

Started in the gym, but ended up outside.

jump rope
(3) 3 min x 1 min off

shadow box
2 min, 30 secs

heavy bag
(2) 2 min, 30 secs

sled drag
(3) 2 x 40 yards

These were real bad. Getting my cardio back will be a slow process.

Seeing Russ tomorrow. Hopefully a combo of Russ, PT and working out will get me good to go for tryouts.