No More Procratinating

sigh ..every morning it just gets a little later

2011-03-24T14:21:00.000-07:00

arrival: 6:56am

bm bar x5

thrusters: 65 x5 75x5 85x5x3x2

scrum positioning x5

fat man chinups x20

chest flys 90x8x8x8

departure: 7:25am

humbug

2011-03-23T20:13:00.000-07:00

i did a drill that we used to do at umass. setting up cones in a 40 x 22m rectangle, with cones marking each 10m on the long sides, you sprint the length and jog the width, doing each length twice.

jog 22m sprint 40m jog 22m sprint 40m x2
jog 22m sprint 30m jog 22m sprint 30m x2
jog 22m sprint 20m jog 22m sprint 20m x2
jog 22m sprint 10m jog 22m sprint 10m x2

I did this 3 times. Each time took me between 3 and 4 minutes, the cold air really was screwing with my lungs and i felt really slow

i did a plank in between the 3 reps the first one lasting 1:55min, the second one lasting 2:03 min. It's unfortunate that my shoulders and not my abs give out in a plank.

BLAH

5 more days

2011-03-22T14:52:00.000-07:00

gym arrival: 6:50am

sprints: started off doing up downs on my back at the turning points but my knees were being so tweaky that i had to switch to shuttle runs instead. fuck gym floors

60m x6
rest
60m x5
rest
60m x4
rest
60m x3
rest
60m x2
rest
60m x1

mister fancy bball dude was back :) too bad i'm even more awkward than usual at 7am

gym departure: 7:12am

speed bags are the most irritating thing to listen to ever

2011-03-21T19:33:00.000-07:00

gym arrival: 8:36pm

didn't really warm up, just jumped right into it because i was short on time.
I did each exercise x30 x25 x20 x15 x10 x5 and in between each exercise i jogged a recovery lap around the track, though I sprinted some just to get them over with faster and switched directions a few times to give my knees a break on the tiny track. my right knee in particular is tweaking, most likely from the stress that's put on it while playing hooker. i'll keep an eye on it to make sure it doesn't get exacerbated.

knees to chest x30
lap
burpies x30
lap
body weight squats x30
lap
crunches x30
lap
push ups x30
lap
knees to chest x25
lap
burpies x25
lap

ect... all the way down to 5 a piece

gym departure: 9:20 pm

6 days left

2011-03-21T13:03:00.000-07:00

gym arrival: 6:39am

warm up: bm bar x5

bench press: 45 x5, 65x5, 95 x5x5, 105 x5, 115 x5

jerk: 75 x5, 95 x5

clean and jerk: 95 x3 x3 x3 x3 x3

chest fly: 70 x8, 90 x6, 110 x4

lat pull down: 70 x8, 85 x6, 100 x4

raises: 12.5 x6 front, diagonal, side, ES

tunes: when the levee breaks-led zeppelin, junkyard waltz-freakbass, across the universe-thebeatles, let me get down-busta rhymes, one chance-modest mouse, paralyzed-rock kills kid, polaroid-shwayze

gym departure: 7:28

also did stadiums after practice on saturday (14) small steps

a quick blurb about yesterday

2011-03-18T08:29:00.000-07:00

before practice i decided i need to workout more inspite of the fact i was half unconscious. so i hopped on my bike and rode down to the track (approx 4 or 5 miles each way), sprinted 100m x4 and biked home.

MY LEGS AND BACK HATED ME AT PRACTICE WHERE WE DID A CIRCUIT!

OH. MY. QUAD!!

still, worth it!

10 days left til U23's

2011-03-17T08:04:00.000-07:00

NMPB.... do you know how hard it is to get out of bed at 6 after listening to your sister cry all night, not getting home til 12:30 and then the same sister busting into your room at 2 am to drunkenly slur at you? it's a lot.... but surprisingly once i was up and started running, it actually felt really good.

gym arrival: 6:48am

Tredmill

easy speed: 5.0 (towards the end when it got a bit hard on my knees I'd bump down to 2.9 for 30 secs and then back up to 5.0)
hard speed: 7.4

Easy 3 min, Hard 3 min x2
Easy 2 min, Hard 2 min x3
Easy 1 min, Hard 1 min x4
cool down 2 min on 2.7

total time: 36 minutes
total distance: 3.25 mi

tunes: It's impossible to write down songs when you're running like that but the first and last songs were exactly what I need to hear- Time to get away-LCD soundsystem, Love Freak-Trey Songz, and the really nice lady who complimented my rugby tee put sports center on the tv in front of me, so that was awesome too!

gym departure: 7:29pm

CAN'T STOP WON'T STOP

11 days left

2011-03-16T21:17:00.002-07:00

sigh.. once again lost my sheet but i remember what i did

gym arrival:8:01 pm

warm up: BM bar x5

circuit: deadlifts x 5 (i did the first 4 sets at 135lbs and the last 2 sets at 185lbs)
40 barbells hops
1 min plank
rest 1 min

I did the whole circuit x6

chest flys: 50 x8, 60 x7, 70x6, 80 x5, 90 x4, 100 x3, 110 x2

lat pull downs: 70 x8, 85 x6, 100 x4, 115 x2

gym departure: 9:57

12 days left til U23's

2011-03-15T07:13:00.000-07:00

Who needs sleep anyway? This morning I was once again a bit late in the waking and shaking but it I made it out there in any case.

gym arrival: 6:54am

warm up: easy jogs back and forth on the bball court

sprintysprints: I modified my original workout plan to compensate for the time I had lost in being late but i think it ended up being a better work out anyway. I counted from one end of the court, down to the opposite foul line and back as 1 rep of 60m. At each turning point I went down on my back and got back up as fast as possible. One of the biggest things I noticed in this past weekend's game was that I'm way too slow getting off my back.

60m x6
rest 1 min
60m x5
rest 1 min
60m x4
rest 1 min
60m x3
rest 1 min
60m x2
rest 1 min
60m x1

then I shot hoops for 5 minutes with a stud who thought he was fancy...and i mean he kinda was :P

tunes: faberg falls for shugie-of montreal, movies-alien ant farm, rollin(urban asault vehicle)-limp bizkit, calgone-incubus

gym departure: 7:22 am

13 days left part deux

2011-03-14T20:22:00.000-07:00

I so wasn't lying earlier when I said this evening's cardio would make up for this morning's lack luster lift. I was going to do the cooper test but it started snowing and I said fuuuuck that, I know where to find a perfectly good tredmill.

So this workout was based off of some circuits that I've heard my teammates talking about. Dowty did this one this weekend except she did it twice as many times as I did with jump roping and clap push ups in between run reps (daaaaamn!) but you gotta start somewhere, right? this 4 miles I can actually put down as a personal best. I certainly haven't run like this on a tredmill or a track in a long time. Definitely put this workout in the to repeat and improve upon column.

gym arrival: 7:49pm

round 1 - start time 7:51pm
easy: 4.8 mph hard: 7.2mph
3 min easy, 3 min hard x1
2 min easy, 2 min hard x2
1 min easy, 1 min hard x4
end time - 8:11pm
total distance - 1.98 mi

in between
crunches on ball x 25
push ups on ball x 25
crunches on ball x 25
push ups on ball x 25

round 2 - start time 8:25pm
easy: 5.0 mph, hard: 7.3mph (I tried to go at 7.5 but the intense stabbing pain of my chest muscles told me that wasn't going to happen)
3 min easy, 3 min hard x1
2 min easy, 2 min hard x2
1 min easy, 1 min hard x4
end time - 8:45pm
total distance - 2.05 mi

I spent a good chunk of time really stretching my whole body. I'll be able to push my workouts better if my muscles aren't always in agony. But next time I'm going to try to do it the run circuit 3 times.

No tunes, watched the celtics game instead

gym departure: 9:05 pm

BE YOUR BEST

13 days left til U23's

2011-03-14T09:25:00.000-07:00

god bless the snooze button. started off a little later than i meant to this morning but it worked out just fine. it wasn't a very intense workout but i expect this evenings run to give me more than enough intensity for the day. the game was fun, even though it was a little disappointing. however i was please with my own performance in the front row and i'm feeling a lot more confident now about making the switch.

gym arrival: 6:40am

warm up: bm bar x5 (always tough on a monday morning)

liftylift: I tried to focus on being as explosive as possible with these two moves, once again not so easy on a monday morning. I chose jerks and back squats to use the muscles and forms that you use for lineout lifts and scrumming. i might not be the biggest front row but i'll sure try to become the strongest. I by no means maxed out on either of these this morning but like i said, i tried to explode into position as best as i could.

back squats: 95lbs x5, 115lbs x5, 135lbs x5, 145lbs x8 x5, 165lbs x5, 175lbs x5 x5 x5

jerks: 95lbs x5x5x5x5x5

dumbbell raises for mah shouldahs: 12.5lbs x8ES side, diagonal, front

tunes: the wizard turns on-the flaming lips, ellen and ben-dismemberment plan, autumn almanac-the kinks, right kind of wrong-leanne rhymes, all my friends-lcd soundsystem

gym departure: 7:25am

EXPLOSIVE!

16 days left til U23's

2011-03-11T07:54:00.000-08:00

what up NMPB, I did NOT want to get out of bed this morning. But I did and I'm glad. Got a good workout in and hopefully it won't leave me too sore for tomorrow.

gym arrival: 6:38am

dumbbell snatches: 10lbs x5ES, 15lbs x 5ES, 20lbs x5 x5 x5ES

chest flys: 70lbs x8, 80lbs x8 x8

Cards of Death: 95 of each exercise, 380 total

diamonds-knees to chest
hearts-burpies
spades- body weight squats
clubs- crunches

gym departure 7:24am

tunes: attitude-alien ant farm, wait for wintertime-yeasayer, senza te-the new deal, technologic-daft punk, sympathy for the devil- rolling stones

17 days til U23's

2011-03-10T07:13:00.000-08:00

goooood moooorning NMPB! I seemed to have forgotten my little note pad so I don't have the specific times I wrote down this morning but I think I remember them fairly accurately.

A little news update: Firstly, I got a really nice heating pad so I can do the heat and ice routine on my shoulder, which is important because secondly, I'm playing front row this weekend! Dowty shot me an email last night mentioning my options. In the long run my best chances at the time big time are in the front row, most likely at hooker. This means it's even more important for me to keep my shoulders healthy since they'll be in even more intense contact.

gym arrival: 6:35 am

warm up: 3 or 4 easy laps around the track

run for your life: Ideally I would have done this whole sequence twice and I probably could have at least eeked out another half of one, but in the little time I had left I wanted to continue to do some shoulder work so I opted to go do some band exercises instead. Each lap around the track is a actually a little less than 100m but to make it easy I just go ahead and consider 1 lap=100m and give it a few extra steps at the end.

sprint 400m
rest 1 min
sprint 300m
rest 1 min
sprint 200m
rest 1 min
sprint 1oom
rest 3 min 6:48am
sprint 100m
rest 1 min
sprint 200m
rest 1 min
sprint 300m
rest 1 min
sprint 400m 6:57am

band exercises: over head x8, put it in your pocket x8, straight back x8, over head x8, put it in your pocket x8, straight back x8

gym departure: 7:17am

Then I walked back in and talked to the girl at the desk because I noticed the ball field had lights. How sweet would it be for me to have practice there? Pretty freakin' sweet!

GET SOME

18 days til U23's

2011-03-09T06:02:00.000-08:00

Gooooood mooooorrrniiinnngggg NMPB! This morning I almost over slept, promptly falling back asleep after silencing my alarms but I managed to rouse myself to get to the gym.

gym arrival: 6:40am

Today's lift was focused around keeping my shoulders healthy and I have to say they feel much more limber and comfortable now than they have the past couple of days so I will definitely repeat this workout often. I plan on hitting cvs in a bit to get a heating pad so I can start of regime of heat and ice: 20 minutes ice, 20 minutes off, 20 minutes heat, repeat

Dumbbell Snatches: great way to start off and get your whole body woken up.
10lbs x5 each side, 15lbs x5ES, 20lbs x5x5x5ES

Lat pulldowns: 35lbs on each stack/70lbs total x8x8x8

Weighted Rows with independent grips: 35lbs on each stack/70lbs total x8x8x8

Chest Flys: 70lbs x8x8x8 (OMFG! Owwww! But definitely the most effective!)

Dumbbell raises: 7lbs x10ES, 1 set out to the side, 1 set diagonally, 1 set out in front

tunes: santeria-sublime, starman-david bowie, sgt. pepper-the beatles, little while longer-the new deal

gym departure: 7:20am

No pm workout scheduled for the day but maybe if the hospital is dead tonight I'll throw down some planks in a corner :P

19 days left, duece duece

2011-03-08T20:41:00.000-08:00

The original plan for this evening was to run suicides in the gym before practice, however the gym was being used by some students of that school whom obviously had priority.

Dowty said I could run with the backs during their practice though which honestly probably ended up being way more beneficial than sprinting on already tired legs. I'm going to ask her if she wouldn't mind me continuing to practice with the backs as well as the forwards. The drills they do allow me to hone skills that often get neglected in the pack but are vital at higher levels.

Before really starting practice, I worked on passing technique with Sachs and tips from Seary.

First with the backs we did a blind catching drill where a partner would drop a ball from over our heads. The idea was to react quick enough to snag the ball even though we couldn't see where it was coming from. We followed this up with a four person drill with one person in the center receiving balls from different directions and passing them back appropriately. As you got the rhythm, you sped up to make it more challenging. The key to that drill is completing your movements and focusing one thing at a time.

Then we worked on communicating and creating space with defenders in a few different drills. Thing's I need to improve upon on offense are communication, drawing the defender, creating space, and making good passes.

With the forwards we worked a lot on defense. We did drills involving how to approach the break downs, foot position, communicating post-x-y, launching, and recognizing who to bump and where to join the defensive wall. Always a work in progress.

Honestly not too much else to say about forwards practice other than that we did a lot of conditioning during our offsets of the drills and sprints and burpies for the last 5 minutes.

I'm glad I really got to work on some skills tonight. I think I really need to explore them further and keep improving on them.

See ya in the morning NMPB.

GO FURTHER

19 days til U23 tryouts

2011-03-08T06:50:00.000-08:00

gym arrival: 6:30 am

warm up: easy jogs back and forth on the basket ball court

speed demon: i did these on the basket ball court. the 60m sprint was from one end of the court to about the opposite foul line and back.

60m x 6
50m x5
40m x4
30m x3
20m x2
10m x1

I felt sloow. Still feeling stiff, sore, and clumsy, hoping that my body will adjust back to smashing into people again soon. I need to maybe go see Michelle again for a little shoulder PT. I really need to maintain and hopefully improve it's mobility.

tunes: ellen and ben-dismemberment plan, smash the mirror-the who, ruby tuesday-rolling stones, pay the man-the offspring.

gym departure: 7:10 am

EYES ON THE PRIZE

20 days left round 2

2011-03-07T19:09:00.000-08:00

I'm not sure if this qualifies as a speed or endurance workout, but I'm leaning towards endurance. Either way it's a killer.

gym arrival: 8:04pm

warm up: 4 easy laps and a lot of arm swinging to loosen up my poor shoulders

tworkin: Sprint a lap, jog a lap, sprint half a lap, jog half a lap, rest 1 min. x 12

It took me about 3 minutes to complete each rep. I started at about 8:12 and finished my 12 reps at around 8:46

the track is 17 laps to the mile, making each lap a little less than 100m. So total I ran 40 laps, about 2 1/2 miles.

cool down: involved lying motionless on my back for about 5 minutes and a lot of back and leg stretching. the tight circle on the track really kills my hips and back

there was plenty of good tunes but i didn't have a note pad to write them down.

gym departure: 9:04

DUECES

20 days til U23's

2011-03-07T09:30:00.000-08:00

I'm never satisfied with my on field performance. It's partly mental and partly physical, but I always feel like I come up short in both areas and it really bothers me. The more I think about it, the more determined I am to become better. It starts here with having woken up at 6am the day after a game for my first of what is going to be many 2-a-days.

gym arrival: 6:27 am

warm up: bm bar x5

lifty lift: My primary focus in my lifting today was technique not weight. Especially now that the season's started, I don't need to pack on muscle nor do I need to hurt myself heavy lifting. It's all going to be about form, trimming down, endurance and speed from now on.

over head squats: 45lbs x5 x5 x8 x8 65lbs x8

dead lifts: i decide to use the down motion because I think it'll benefit me more in the long run to get good form like that. As I ascended number of reps I feel like my form improved. My last set of 8 was definitely my best.
135lbs x3 x4 x5 x6 x7 x8

hang cleans & jerks: wasn't the cleanest sets I could have managed but happy I could do them all the same with sore-after-game-shoulders. 65lbs x8 x8 x8

tunes: dlz-tv on the radio, make your move-john brown's body, mandy goes to medschool-dresden dolls, under my thumb- rolling stones, stare at the sun-mute math

gym departure 7:15am

respite

2011-03-02T20:32:00.000-08:00

Hello NMPB, just a quick post because i didn't want you to think i abandoned you. Life's just been crazy per usual. Practice has started and there has been a couple of workouts since my last post but nothing really worth mentioning I guess.

What is worth mentioning is the start of a new beginning. After speaking to Rich Ashfield, starting a food diary, and plucking the brain of Kitt Wagner, I'm ready to get back down to business. I'm giving myself to the end of this week to prepare. I had strained my back muscles again so I needed to give them time to recover, I'm still fighting off the rest of a cold and I have a game vs army coming up sunday. I already have way too much on my plate as it is, but my life isn't complete if my schedule isn't overlapping.

I'm aimming for 7/8 workouts a week plus practice and games. Sounds like a lot but I think it's do able, however if it proves to be too much I don't think it would be terrible to cut the number 6/7. Fitness is the goal, but death via exhaustion isn't going to benefit me either.

I already have my tentative workouts planned for the week but the over all schedule looks like this:

Monday AM: Lift PM: Endurance
Tuesday AM: Speed PM: Lift
Wednesday: Endurance
Thursday AM:Lift PM: Speed
Friday: Yoga/Stretch

UGHHH!

wish me luck NMPB, I'm gonna need it

tunes: wonder woman-trey songz

jeebus

2011-02-27T11:29:00.000-08:00

Ok so sorry to myself once again for the hiatus. It's been a hell of a week due to a crappy cold and an overactive schedule. I won't even get into details.

Thursday was the first practice and it comprised of fitness testing. hootay. We did 3 tests: death runs for 20 minutes (minute on, minute off), a passing drill, and a plank.
I wasn't disappointed with my run scores but i wasn't thrilled either. I averaged out at 5/4.5. My goal for next time is to average 6/5.5. I plan on doing this at least once a week from now on and I think simply being outside and not being sick will help me improve my score but that's no excuse for the work that needs to be put in.

The passing drill I can't say I expected to do well. I can honestly say I've never had to make a 10m spin pass while running and nobody had ever really taught me how to do it. But I want to learn so that's going to be added to the list of things I have to work on.

The plank I'm mad about. I bitched out on that really badly. I can hold a plank for way longer, especially if I'm not coughing in the middle of it. No excuses, do it better next time.

Saturday I did a workout at Forever Fit in Watertown, which is a really neat gym. I like the setup. (Once again lost my sheet with my stats -sigh)

warm up: bm bar x5

strength: dead lift built up to a solid 3 rep max. I believe I did 3 reps of 3 at 185 and 3 reps of 3 at 205. because of the set up i was using, I did these with the down motion too instead of just dropping it.

rounds: I did 10 rounds of this combo. I did the first 2 reps with 105lbs but it was just a bit too much to push press so I downed the weight to 95lbs

3 thrusters (front squat up into a push press)
20 crunches
20 push ups (both on the ball)

so total 30 thrusters, 200 crunches and 200 push ups. This left me pretty beat
So then I was done for the day.

Now though I think it's time to completely change course. I'm going to focus solely on running and skills conditioning now I think. I'm already stronger, now it's time to get faster and go harder for longer. I know nobody reads this blog but if they did I'd ask for some advice.

small town trap

2011-02-20T13:14:00.000-08:00

gym arrival: 2:58pm

warm up: bm- bar x5

jerkity: I did 6 reps of this superset which was a solid workout in addition to the bench press. using a 65lbs barbell:

jerks x 8
box jumps x10

then i benched

65 x5 to warm up and then 6 sets of 95lbs x6

cool down: 5 min fast walk on tredmill

tunes: courage- alien ant farm, north american scum- lcd soundsystem, one more chance- biggie smalls, psycho killer- talking heads, goodbye to you- the used

gym departure: 3:50pm

nothing in life that I can't achieve

2011-02-19T13:43:00.000-08:00

boooombababoombox!

damn it felt good to get back in the gym after a 3 day hiatus! Wednesday I had my first night of volunteering at Newton-Wellesley hospital and thursday i had a meeting with the beanie rookies to hash out our skit, which is gonna be hysterical. Friday night both my dad and I were feeling antzy so we went out to dinner. The one glass of wine in combo with only 5 hours of sleep over the past 2 days had me falling asleep at 9pm so no gym friday either.

Gym arrival: 3:30ish ?

warm up: bm- bar x5

strength: back squats 95lbs x 5, 115lbs x 5, 145lbs 5 reps of 5

endurance: 4 rounds-
front squats- 95lbs x 10
20 crunches
20 push ups
20 barbell hops

cool down: easy row 1000m/5:27 min

tunes: kitchen mitts-disco biscuts, harder better faster stronger- daft punk, there goes my gun- the pixies, glosoli-sigur ros

gym departure:4:30ish

if you believe they put a man on the moon

2011-02-15T19:30:00.000-08:00

sooo..... i did indeed do a workout today, but i lost my little notebook that i record it in :( and i took pictures on my phone of my set ups i was using but i can find the right driver to get the pics off my phone :( :(

long story short, i tried to work on some body control using cones and hurtles. The results of the work out i drew up left a lot to be desired but it was the first time i tried designing one of my own "obstacle course" style workouts so it can only improve from here. i made 2 different set ups and went through each x5 recording the time it took me to complete them. unfortunately i lost those notes.

being unsatisfied the quality of my workout and cranky in general, i hopped on the row machine and went for 1/2 an hour/5000m while watching the bruins game.

oh ya and no hernia! just some strained abs muscles

I'm not the kind of girl that gives up just like that

2011-02-14T19:53:00.000-08:00

gym arrival: 8:07pm

warm up: bm bar x 5

The Lift: so the lift was more or less fine today. However, i think i might have gotten a small hernia while trying to do a pull up in between sets. so fucking stupid... as i was trying muscle my way up i felt a weird pop in my lower ab. it wasn't painful really, but it sure didn't feel right. there's no visable sign of anything wrong and it's too soon to tell whether it feels different or if i'm jsut mentally freaking out about it....guess we'll see tomorrow

Overhead squats: 45 lbs x5 x5, 55 x 5 x5, 65 x 5, 75 x3, 85 x3, 95 x2 x2

Back squats: 95 x 5, 115 x5, 125 x5, 135 x3, 145 x3, 165 x3, 175 x2, 185 x2 x2

Dead lift: 135 x 5, 155 x3, 175 x3, 185 x2, 205 x2, 225 x2, 230 x2 x2 (woohoo!)

tunes: the new deal

no cool down..just wanted to get outta there

gym departure: 9:20 pm

i love when you shake it like that that that

2011-02-11T18:20:00.000-08:00

gym arrival: 7:51pm

warm up: bear maul-bar x5

the boogie: Yesterday was my day off but today I was still very tight in the hamstrings, as I have been the past couple of days. I wanted today's workout to be quick, not quite brutal, but enough to get my body going. I think I accomplished that fairly well, though it turned out to be a little harder than I expected.
Using a 65lbs barbell-

6 hang cleans
50 burpies
50 crunches (on the ball)

6 push presses
40 burpies
40 crunches

6 hang cleans
30 burpies
30 crunches

6 push presses
20 burpies
20 crunches

6 hang clean+presses
10 burpies
1o crunches

cool down: 10 min easy walk on the treadmill and texting about the chuck norris look-a-likes in my gym

tunes: sex changes- dresden dolls, and your bird can sing- the beatles, holland 1945-neutral milk hotel, nimrod's son-the pixies, the landlord is dead-do make say think, hypnotize-system of a down

gym departure: 8:45pm

feelin like a star, you can't stop my shine

2011-02-09T18:45:00.000-08:00

gym arrival: 8:07 pm

warm up: 5 minutes moderate pace on the bike, total distance about 1.5 miles

going the distance:
today's work out....CARDS OF DEATH! (que dramatic music) Actually, it was a great endurance workout that left me feeling like a champ at the end. Using a deck of cards, assign a core exercise to each suit, then do the move the number of times on the card drawn.

example: 4 of clubs=4 crunches.

In between each exercise I jogged a lap around the track, which upon further inspection I found out is actually 17 laps to the mile, not 14. This actually worked out for me because 17X3=51. So by the time I went through the whole deck and did a slow cool down lap I had jogged 3 miles.

I assigned my core exercises as such:
hearts- leg lifts
spades- mason twists
diamonds- knees to chest
clubs- crunchs

The whole deck equals a total of 95 of each exercise, that 380 core movements total. Not too shabby. While it was taxing, I still had plenty of energy by the end of it. If I had more time I might have gone through the deck again but without the laps in between. I think I need different running shoes...

cool down: one reaaaallly slow lap around the track in the opposite direction and some stretching

Lots good sounds on the ones and twos: Dracula's wedding- outkast, sir duke- stevie wonder, apeman- the kinks, optimistic- radiohead, money honey & boys boys boys- gaga, intro & it'll be ok- limp bizkit, tomorrow never knows- the beatles

gym departure: 9:20pm

Baby I Like It!

2011-02-08T18:59:00.000-08:00

gym arrival: 8:12 pm

warm up: bear maul-bar x5

the cheese: My legs needed a rest today and I wanted to give my upper body a good workout so I designed today's session to really push my upper body strength. Some of the exercises made me a little nervous, pushing all that weight without a spotter, but there was no problems and it was a decent workout for the day. All of the barbell lifts were done to reach just shy of my max weight and all of the body weight exercises were done til failure.

push press: 65lbs x 5, 75lbs x 5, 85lbs x5, 95lbs x 3, 115 x 3, 125lbs x 2 x 2 x 2

pull ups(95lbs assist): 12 x 9 x 6

bench press: 45lbs x 5, 65lbs x 5, 75lbs x 5, 95lbs x 5, 105lbs x 3, 115lbs x 3, 125lbs x 2 x 2 x 2

dips: 10 x 7 x 7

bent rows: 45lbs x 5, 65lbs x 5, 75lbs x 5, 95lbs x 5, 105lbs x 3, 115lbs x 3, 125lbs x 3, 130lbs x 2 x 2 x 2

push ups (on the ball): 50 x 35 x 20

tunes: damn it's been a good music day for me but at the gym I metaled out with some kittie \m/(-.-)\m/

gym departure: 9:32pm, last person there ha

cold showers aren't just for boys

2011-02-07T16:05:00.000-08:00

gym arrival- 5:15pm

warm up: bear maul- bar x5

the beef: Because of the way I set up this work out I was picking up the bar from the floor. So with an over hand grip I'd deadlift the bar from the floor and then clean it to the shoulder into a front squat position using 90lbs. The barbell hops were done laterally and the crunches and push ups per usual were done using a ball.

front squat x 20
50 barbell hops
25 crunches on the ball
25 push ups on the ball
rest
front squat x 15
50 barbell hops
25 crunches
25 push ups
rest
front squat x 10
50 barbell hops
25 crunches
25 push ups
rest
front squat x5
50 barbell hops
25 crunches
25 push ups

while that was fairly taxing, wasn't quite ready to be finished yet so I hopped on the row machine and rowed 4,000m in about 20 minutes.

cool down: stretched my neck and quads really well, both were making their stresses known by the end of the workout.

tunes: skin is, my- andrew bird, suck- kittie, eyeless- slipknot, fire it up- busta rhymes

gym departure- 6:25pm

headstrong to take you on

2011-02-04T18:43:00.000-08:00

gym arrival- 8:13pm

Now that I've found the gym to be practically empty at nights, I get the benefit of being able to freely use all of the facilities without interference. So tonight I took advantage of using a studio room and got to spread my equipment out and do my thing.

warm up: 10 jumping jacks, 10 seal jacks, 10 good mornings, 10 squats, 5 sumo squats each side

circuit: equipment- 60 lbs barbell, 6 lbs medicine ball, 2 aerobic steps precariously stacked, 5 reps of the complete circuit total. After the 3 rep I was getting sloppy with the barbell so I downed the weight to 45 lbs for the last 2 reps.

hang cleans x5
box jumps x5
quater explosive squats x5
side to side box jumps x5 each side
split jerks x5
med ball pushups x5 each side
wood choppers x5 each side
bench press x5
jump rope 1 min.

rest 2 min

cool down: a full body stretch and dancing around the room like a tard.

tunes: I forgot my ipod but another benefit of being in the studio rooms is using the stereo, so i cranked up the one half way decent mixed CD I could find but next time I'm def bringing my trey songz disc in with me.

gym departure: 9:15pm

deadringer

2011-02-02T19:11:00.000-08:00

gym arrival: 8:07pm

warm up: bear maul- bar x5

just kept going with it...

BM 55 lbs x5
BM 65 lbs x 3

Decided to work my Overhead squats 'cause I'm not too great at them

OHS- bar x5, 50 lbs x7, 55lbs x5, 65 lbs x 5, 75lbs x2, then another round of 75 lbs x2
Total OHS= 26
Total lbs= 1200 lbs

Front squats- 75 lbs x5, 85 lbs x5, 95 lbs x5, 105 lbs x3, 115 lbs x2, 125 lbs x2, 130 lbs x2
Total FS= 24
Total lbs= 2330 lbs

Dead lifts- 135 lbs x5, 185 lbs x3, 205 lbs x2, 225 lbs x2
Total DL=12
Total lbs = 2090 lbs

Tried to do some pull ups.....unsuccessful :/
so as an after thought did 50 ball crunches and 50 ball push ups

music- RJD2- deadringer album

gym departure- 9:12pm

snowpocalypse

2011-02-01T20:13:00.000-08:00

warm up: 3 cups of coffee, gchatting in bed, a little relaxation, and some netflix
work out: SHOVELING

cool down: dinner, hot toddy, and a 3 hour nap

music of the day: umphrey's, led zeppelin, a tribe called quest

See it grow like a riot

2011-01-31T18:48:00.000-08:00

So Friday night held a great workout with Kentucky down in Providence. I didn't make a post for it that night A: because I was really tired B: I didn't really keep good track of what we did.

If I remember correctly it went something like this:

Bear Mauls(sp?..you know what, even if the spelling is wrong 'bear mauls' looks way cooler anyway) x5 just the bar, then again x5 with an added 20 lbs, so 65lbs.

Then I believe she had me practice my form for cleans with various amounts of weight and then we dead lifted with her maxing out at 204 lbs (damn girl!) and me at 224 lbs. KY lifting 204 is way more impressive than me lifting 224 because the difference in our builds. I wouldn't be half as on track as I am now without her pushing me, so shout out!!!

After that we did 5 rounds of 5 hang cleans and 8 pull downs as an endurance exercise. Not sure what we did for weights on those but sufficed to say it certainly was challenging.

Tonight's workout wasn't nearly as on point. I was little unsure of what to do A: because I'm starting a 6 session round of crossfit tomorrow and I didn't want to be burnt out for it B: I got a serious cardio workout in on sunday during soccer (WHICH WAS THE GREATEST GAME OF SOCCER EVEEER!!!!)

gym arrival: 8:10pm

warm up: 5 min moderate pace on spin bike

the stew: [man makers x10 using 15 lbs dumbbells, then 3 min bike sprint, 2 min rest]x3

cool down: a few easy laps around the track

music: opted for an umphrey's mcghee podcast instead of a shuffle

gym departure : 9:00pm

I rock the party that rock the body

2011-01-26T18:18:00.000-08:00

gym arrival: 8:12 pm

warm up: 5 minutes moderate pace on the spin bike/distance 1 mile

the meat sauce: The track at my gym is 14 laps=1 mile, so to make my distance a square mile I jogged 1 lap and sprinted 1 lap before getting into the thick of it.

[regular plank
sprint x 1 lap
right side plank
sprint x 1 lap
left side plank
sprint x 1 lap] x4, holding each plank for 1 minute, resting a minute-ish in between each rep

cool down: 5 minutes easy pace on the spin bike/didn't bother to check the distance

after my my second and fourth reps of the plank/sprint i took some extra time to try to roll out my right hamstring which has been bothering me a bit. It's still a little sore so I've got to take extra care to stretch it.

gym departure: 9:03 pm

best songs on the shuffle: Gimmie Some More-Busta Rhymes, Trucker Atlas-Modest Mouse, I Feel Free-Cream, We Used to Vacation- Cold War Kids.

No more procrastinating

2011-01-24T19:48:00.000-08:00

The main purpose of the blog is to track my workouts. My goal is that'll not only provide some added motivation to get my ass to the gym, but that it'll also help me more effectively plan workouts and track my progress.

Gym arrival: 8:30pm

warm up: 50lbs barbell - 5 reps
hang clean
front squat
push press
back squat
over head press

the main squeeze: 90lbs barbell - 4 reps
hang clean ------------------------------- Total: 4
front squat x5-----------------------------Total: 20
push press---------------------------------Total: 8
dead lift x5---------------------------------Total: 20
snatch from floor--------------------------- Total: 4
push press
crunches on ball x25------------------------Total: 100
elevated pushups on ball x25----------------Total: 100

cool down: walking on tredmill at 3.0 for approx 17 minutes. After the first 5 minutes or so, everytime my heart rate dropped down to 100bpm I did a set of 10 dips, bringing my heart rate up to about 140 bpm. Did somewhere between 30-40 dips.

gym departure: 9:27pm

best songs on the shuffle: genesis- justice, rollin-limp bizkit, she's got issues- the offspring, some band of horses tune that made me smile.