Party and bullshit

2mi in 13:48 (6:00, 7:48)
60 minute yoga class

A great cardio/recovery routine for getting the kinks out.

I've already cracked a cider and I'm ready to put a few kinks back in, cuz I'm making this new year a challenge.

BLAH!

So i was sick for the past week and finally went to the doctors and they told me i have 2 ear infections and bronchitis(friken sucks). Haven't been able to workout even though i have gotten some sweet equipment for Christmas but should be able to start in a week or so. Always thinking about working hard.

Makin' me look bad

It's awesome to see everybody posting. I got real sick for a couple days and had to take a break, but tonight I knew I couldn't put it off any more. Gotta get huge.

So I benched 120lb for reps: 5, 6, 6, 5

More to come!

Non weighted workout

played pickup for 2 hours
did sprint o ramas
played basketball with emphasis on jumpshots
80 pushups!

Planet Granite

Went to the rock gym.

Planned on climbing, but too lazy to pass the belaying exam, so i used their weight room instead.

Warmed up with 500m sprint on rowing machine - 1:43
12 x 45, 95, 115, 135 lbs - Squats
10 x 45, 115, 135, 135 lbs- Dead Lifts
3 x 12 - 125lb Lat Pulldowns
3 x 12 - 250lb Leg Press
Ab Circuit
4 x 10 100lbs Hip abductor and adducter machine
Finished off with 2000m on the rowing machine - 8:12.3

Tried some pullups after all that. It was sad. that's all i'll say about that.

Weather's nice. Might go up to the city and run the golden gate bridge. It's 68 and sunny.

Home Gym Workout

Werblin may be closed, but that didn't stop me from working out.

Squats
4 sets - 95lbs - 180lbs

Deadlifts
3 sets - 95lbs - 155lbs

Shrugs (works that muscle between your neck, shoulders and upper back)
2 sets (w/ grip strength holds at the end of each)

Biceps
3 different exercises - 2 sets each

Dumbbell press
3 sets - 45lbs - 65lbs (each dumbbell)

Skull crushers
3 sets - 55lbs - 75lbs

Military [dumbbell] press
3 sets - 25lbs (each dumbbell)

Finish with ridiculous ab workouts and DDR (for the calves and improve quickness)

Christas Eve

A little something to cover these cookies--

Tabata Pushups: 21, 16, 10, 10*, 10*, 8*, 9*

Done with finals!

After my last final, I had an itching to go to the gym. CAG was closed, so I walked all the way down Easton ave in 20 degree F. I froze.

Warmup:
2 sets front and side shoulder raises
2x20 bodyweight squats
2x20 @ 20lb squats
2x15 @ 40lb lunges
2 sets 8 pullups

There was this pair of guys at the squat rack and they each had like 5 more sets of quarter squats with really bad form (knees going everywhere)

In the mean time:

5x5 Deads @ 150 (after working up with 40, 80, 130)
4x dips 11, 8, 6, 4, 4
5x5 @ 100lb seated rows
3x pullups 11, 10, 6

Squat rack was finally free, but I only had enough time for

5x5 presses @ 60lb 5, 5, 3, 3, 2

Probably was too tired from doing pullups and dips.. didn't complete the last 3 sets

Now I'm sick, probably from walking in the cold too much...

- "Qing"

Greetings from Sunny California

Its 63 and sunny.

1/2 mile warmup, stretch

Plyo/Agility Circuit, 3 times through
30 Squats
30 Lunges
20 Squat Jumps
20 Split Jumps

50 Toe Taps (on a curb)
20 Ankle Hops (20 Per ankle)
5 U-Cone Shuffles
26 Ice Skaters

1/2 Mile Warmdown, stretch

U-Cone Shuffles - Set up 4 cones in a U shape. about 15 yards from top of the U to bottom, and 5-10 yards wide. Start at top of one side, back pedal to bottom, shuffle to the other side, sprint to the top of the other side. Repeat.

Ice Skaters - Set up 2 cones about 2 yards apart. Start off on the outside leg with the inside leg up, explode sideways and land on the other leg on the other side. Should look like a speed skater motion (look it up on youtube if you cant picture it)



FMUMF



:EDIT:
So sun and temperature made me a little too ambitious. Tried to keep <15 seconds between each exercise and 1 minute between cycles. Workout was harder than i thought. Completed only 2 cycles. Started third, got to split jumps. then failed. Damnit.

Skipped rest of third cycle, finished up with ab and back workout as follows:
20x Pushups
50x Crunches
15x Pushups
50x Supermans
15x Pushups
3 x 1 Minute Planks (1 Minute on Front and each Side)

It starts now.
FMUMF

I promise...

Yesterday:
10 pullups, 4 parallel grip pullups, 4 chinups
Stairs: 10 minutes straight, every step
then (no rest) 5 minutes straight, one leg only for each flight

Today:
10 rounds for time:
10 pushups
10 crunches
10 double-DB hang clean + push press, 15lb

Completed in 15:00
(including 2:30 rest between the first 5 and second 5 sets)


...in the spring, everybody will know who put the work in over the winter.

Stress relief

after so many exams i just needed to get out some stress. took a trip to Werblin with Glenn and Geoff

my workout was

pullups and ab rollups to warm up:

10 squats 45lb
1 attemped overhead squat: failure
10x2 squats 95lb
10 squats 135lb (I didn't think I was capable of doing 10 of these and was going to stop but saw how hard Glenn and Geoff, especially, were working on this so i went for it. my pulse was racing.)

20 incline medicine ball situps w/ throws, 4 twists
32 incline medicine ball situps w/ throws, 10 twists
16 incline medicine ball situps w/ throws , 15 twists(my first 2 sets were weak as shit which is why i got more, third set focuse in getting full range of motion)

The Big F

Who wants a 6-pack?

Went to the gym with Frenchy and Geoff (Dan W showed up for the abs)
A few pullups and ab rollups as part of the warm up, then:

8 squats 45lb
8 overhead squats 45lb
8 squats 95lb
8 squats 115lb
10 squats 135lb
8 overhead squats 45lb
48 incline medicine ball situps w/ throws, 8 twists
24 incline medicine ball situps w/ throws, 4 twists
16 incline situp + military press with 25lb plate, 16 twists

I do pushups

because they are hard for me.

150 today, in sets of 25.

Are you throwing?

It was a nice day, so I couldn't resist the temptation to throw. I got Frenchy, Dan Wong, Geoff, and Abe together...we threw around in Werblin's basketball courts for an hour or so, practicing our straight-up marks and our hucks past them.

I think this is something we overlook too often--our straight-up defense is meant to stop hucks with the mark, so we need to practice against throwers who are trying to huck.

its raining bitches

my workout at the gym was

Bench press: 10 at 45, 10 at 65, 10 at 95 6 at 95
10 medicine ball slams
10 each side medicine ball throws
15 medicine ball jump-shots/catches
5 hanging ab-rollups
2x15 vertical knee-raises on parallel bars
10 dips on parallel bars
20 pushups, alternating one hand on medicine ball
15 pushups on bosu ball
10 pushups

could not even get up off ground afterwards

Rule #2 NO EXCUSES, play like a champ.

I'm gonna kill my triceps

Went to Werblin with Frenchy, here's what I did:

Bench press: 8 at 45, 2x10 at 95, 8 at 105
15 medicine ball slams
10 each side medicine ball throws
15 medicine ball jump-shots/catches
10 hanging ab-rollups
15 vertical leg-raises on parallel bars
20 pushups, alternating one hand on medicine ball
15 pushups on bosu ball
10 pushups

Yup, they're dead.

forget orgo... hit the weights

Ate at 7:30, studied till 9:30, started warmup at 10 at C/D gym.
After warmup, I was pumped to go to some squats but banged my already semi-injured knee on the curling rack.. it proceeded to swell. damn.

5x5 overhead press 55 lbs
5x5 bench 80 lbs
5x5 seated row 100 lbs

pullups: 11, 8, 5

Knee is kinda stiff... stoopid curling rack.

Ate a brower sandwich I made from lunch.
Feeling AWESOME. just not my knee

I thought I could swim 1000m

Turns out I can, but I won't be able to walk afterwards.

Warmup:
50m free in 44
6 seconds rest
50m back in 1:04
56 seconds rest
50m breast in 0:58
6 seconds rest
50m fly in ~1:00

3 minutes rest

Workout:
250m free in 4:55
250m back in 7:35
30 seconds rest
125m breast, 125m fly in 7:30
30 seconds rest
250m free in 5:50

Total: 1200m

After I got out of the pool, I couldn't walk straight...my legs were were wobbly and I kept feeling like I was going to fall over. I had to lean over the water fountain for a minute or so and take it real easy walking back into the locker room. I peed, rinsed, spent a few minutes in the dry sauna, showered, and felt okay by the time I walked out of the gym. But that was not a feeling I enjoyed, except in that proud-masochist way.

31, but 25 with the windchill

3mi on the College Ave loop

My time: 21:30
1st 1.5mi in 10:23 (6:55 pace)
2nd 1.5mi in 11:07 (7:24 pace)

Glenn's time: 21:21
1st 1.5mi in 10:23 (6:55 pace)
2nd 1.5mi in 10:48 (7:12 pace)

"Rule #1 is no chumps."

pickup and lifting

As Glenn said we went to pickup and then lifted. my workout was:

5 pullups
2 sets of hanging shrugs
3x10 hangclean to pushpress(55lbs)
20 vertical leg raises (partner throwing legs down)
20 vertical leg raises (partner pushing legs down for first 10)
2x10/leg lunges with weight (20 and 25lbs)

on top of this i owe 260 pushups.
50 for not laying out for a D
10 for missing a layout catch that was in my hands
200 for being a pussy

Buccleuch Pickup, plus lifting

DJ, Frenchy and I went to Buccleuch Pickup to get some before going house-hunting. After checking out a place that could be next year's Frisbee House, we went back for some more.

After pickup, Frenchy and I hit the gym. My workout:

12 pullups
6 pullups
8 BB hang pulls, 55lb
8 BB pulls, 55lb
active rest: incline situps
8 BB deadlift to hang pull, 65lb
20 vertical leg-raises (partner throws legs down)
15 vertical leg-raises
32 situps (every other 4 are to alternating sides)

Later for me, 100 pushups. 20 for getting boxed out, 20 for not getting that D, and 10 for miscellaneous. 50 for failing a teammate on his own time--even a receiver drop is a thrower error.

I don't want a shoulder injury

Threw with DJ and JK for half an hour, focusing on hucks. Then:

8 pushups, 8 bench press 45lb
2x8 bench press 95lb
8 bench press 105lb
bench press: 1 rep at 115, 1 rep at 135lb
8 pushups, hands on medicine ball
16 pushups, feet on bosu
16 body weight squats
16 pushups, alternating one hand on medicine ball
8 one-arm pushups each side, other hand assisting
3x8 BB overhead squats, 45lb

Run

i did a 3 mile run tonight.

total time 20:50

first lap 7:12/ mile pace
second lap 6:53/mile pace

2:30pm Full Machine Warm Up
3:00-4:30 Hucks and throws with Manzell, Glenn, DJ

Every Little Bit

I am doing some reps of the exercises from Tuesdays practice today, and I ate oatmeal for breakfast instead of frying up some bacon.

No practice, so I went running

4.5mi in 36:49 (8:11 pace)

1st 1.5mi in 12:26 (8:17 pace)
2nd 1.5mi in 12:46 (8:31 pace)
3rd 1.5mi in 11:47 (7:51 pace)

I took the College Ave loop that we run in the winter.

Now I'm watching the football team dominate.

The way we're going to dominate this spring.

Can't wait can't wait can't wait.

Impetus

What have you done today to make this team better?