03/05/10:
NICE day. Lunch with friends and then happy hour with other friends yesterday; I’m an uncle (again) and it’s actually sunny and warmer than 40 outside.
Starting to try to follow Minor’s sprinting workout-- so:
incline bench: warmup: 5@ 50, 10@50, 5@ 100
1A: 5@150, 1@130, 5@130, 1@141, 4@130, 1@141
midrow: warmup: 10@74, 6@104
1B: 5@150, 5@131, 5@134, 5@134, 6@134
the following is, of course, humiliating:
flat chest press: 6@144, 1@141+ 3@114, 3@114
farmer’s walk: 160 ft, 80ft, 80ft, 80ft all w/ 50# dbs
25 minutes low-resistance recumbent bike (legs- esp IT band and hammies- still tight from sprints)
and you should have SEEN the girl who climbed onto the elliptical trainer next to me near the end-- though I had to leave, laughing, when her ipod started blasting “Toxic.”
03/07/10:
Weekend-- very light-- as if I’d earned it or something. Ah well- at least it was gorgeous outside.
walk: 3 miles, (no monitor)
cardio: 3 ‘half-workouts’; maybe a few more this week. Who knows-- quality vs quantity??
03/08/10:
morning: vertical pulls:
lat pulldowns: 3 x 12 @ 150 (wide); 2 x 8 @ 100 (narrow, in)
upright row: 3 x 10 @ 54 lbs (left delt tweak, so low weights)
rear delt: 2 x 10 @ 45, 2 x 5 @ 28 (each arm)
3/8/10:
afternoon: running:
2 miles, fartleks. HUGE improvement over last time-- shortened stride a little and no shin splints this time around. wicked.
03/09/10
CT’s football training, phase I, day 2 (mostly- no medicine balls in ‘gym’)
plyo pushups: 4 sets 5
burpees: 4 sets 5
1a: db press: 8 @ 50, 10 @ 50, 5 @ 40, 5 @ 40
1b: bp: 5 @ 10, 5 @ 10, 5 @ 8, 5 @ 9
2a: db rows: 5 @ 40, 5 @ 45, 5 @ 45, 5 @ 50
2b: mid rows: 5 @ 105, 5 @ 120, 5 @ 120, 5 @ 90, 5 @ 130
3: incline press: 5 @ 90, 5 @ 121, 5 @ 101, 5 @ 130
4: standing db press: 5 @ 45s, 5 @ 35s, 5 @ 30s, 5 @ 35s
4b: shoulder press: 5 @ 61, 5 (natural) @ 66, 5 @ 81, 5 @ 110
45 minutes @ avg HR 113, peak 141, min 82
03/10/10: off day.
soleus pretty tight, didn’t do a run or ANYTHING. Fucker.
Looking forward to tomorrow though–
03/11/2010:
5 minutes rowing, brake 5: .57 km? I really don’t have much faith in this thing’s odometer.
3 sets:
1a: 10 reps @ 10 on flat bench
1b: 10 reps @ 10 on triceps pushdown
2a: 10 reps @ 8 on lat pulldown
2b: 10 reps @ 8 on upright row
2 sets
3a: 10 reps @ 10 on leg press
3b: 10 reps @ 10 on calf raise
(repeat (4 total sets))
1 set:
8 reps @ 8 mid row
8 reps @ 8 lat pulldown
34 minutes, avg HR @ 127, peak @ 150
03/15/10:
CT’s off-season football, phase 1 day 1: lower
SECTION A - ACTIVATION (7 minutes)
A. Jumping onto a box in front 4 sets of 5 jumps
B. Jumping onto a box to your left 4 sets of 5 jumps
C. Jumping onto a box to your right 4 sets of 5 jumps
D. Jumping onto a box behind you 4 sets of 5 jumps
SECTION B - STRENGTH & POWER
A1. Broad jumping - 4 (5 jumps per set)
A2. Romanian deadlift - 5 (35s, 45s, 50s, 40s)
B1. Vertical jumping - 4 (5 jumps per set)
B2. Front squat - 5 (50s, 35s, 25s, 40s)
C1. Lunge jump (switch legs in the air) - 4 (4 jumps per leg per set)
C2. Lunges (alternate leg on every rep) - 5 (15s, 20s, 12s)
D1. Ankle jumps - 10 reps per set
D2. Standing calves raise - 6 @ 153, 10 @ 153, 6 @ 113, 10 @ 133
D3. top-half back squat, 6 @ 133
45 minutes@ 135 avg, 164 peak
03/15/10
27:23 slooow run; 133 avg w/ 167 peak.
and… um… CT: you didn’t mention the abs. Wow. I mean… ow.
03/16/10:
CT’s offseason football workout:
SECTION A - ACTIVATION (10 minutes max)
A. Plyo push-ups hands on bench 4 sets of 10 projections
SECTION B - STRENGTH & POWER
A1. Speed DB press - 5 reps @ 50s, 35s, 25s, 30s+40s
A2. Bench press - 10 reps @ 10, 5 @ 8, 10, 8
B1. Speed bent over DB rowing 5 @ 35s, 40s, 35s, 45s
B2. mid row - 5 @ 8, @6 (+@6 lpd), @8 (+@8 lpd), @7 (+@7 (in))
C1. Incline bench press - 5 @ 8 (nat), @10, @8 (+@7 chest flye), @7 (+@9 flye).
D1. Standing DB press - 5 @ 35, 25, 40, 30
D2. Shoulder press- 5 @ 7, @9 (nat), @6, @7
E1. lat pulldown (lpd): 1 set, 10 reps @ 7
40 minutes @ avg HR 120, peak 143
03/17/10:
off day; 6 miles low and slow, didn’t even bother with monitor.
03/18/2010:
36 minute run @ avg HR of 139, peak (hill) 164. Back to CT’s football training today–
03/19/2010:
SECTION A - ACTIVATION
burpees (squat, spread legs, pushup, legs together, pushup, squat, stand, repeat): 3 sets 5
SECTION B - STRENGTH & POWER TRAINING
A1. squats: 15 @ 113, 10 @ 193, 7 @ 233, 5 @ 273, 5 @ 313, 3 @ 353
A2. Vertical jump - 5 sets of 5
B1. leg curls: 10 @ 38, 10 @ 63, 8 @ 76, 6 @ 88, 5 @ 101
B2. Broad jump - 5 sets of 5
C1. incline bench press: 10 @ 101, 7 @ 121, 3 @ 141
C2. Plyo push-ups - 6 (from knees- sigh), 4 full + 6 from knees, 6 from knees
D. lat pulldowns: 12 @ 100, 12 @ 100, 10 @ 100, 9 @ 100 (in)
50:50 @ avg HR 121, max 147, min 95
03/20/10:
8 miles, slooooow. Sprints again soon.
03/22/10:
3 miles, no monitor. punk.
03/23/10:
CT’s off-season football, phase 1 day 1: lower
SECTION A - ACTIVATION (7 minutes)
A. Jumping onto a box in front 4 sets of 5 jumps
B. Jumping onto a box to your left 4 sets of 5 jumps
C. Jumping onto a box to your right 4 sets of 5 jumps
D. Jumping onto a box behind you 4 sets of 5 jumps
SECTION B - STRENGTH & POWER
A1. Broad jumping - 4 (5 jumps per set)
A2. Romanian deadlift - 5 (40s, 50s, 45s, 40s)
B1. Vertical jumping - 4 (5 jumps per set)
B2. Front squat - 5 (40s, 50s, 45s, 40s)
C1. Lunge jump (switch legs in the air) - 4 (4 jumps per leg per set)
C2. Lunges (alternate leg on every rep) - 4 (15s, (5)10s, 12s, 15s)
D1. Ankle jumps - 10 reps per set
D2. Standing calves raise - 10 @ 153, 10 @ 193, 10 @ 153, 10 @ 173
D3. top-half back squat, 8 @ 293
46 minutes@ 133 avg, 160 peak
SECTION A - ACTIVATION (15 minutes max)
A. Plyo push-ups from knees 2 sets of 5 projections, 1 set regular
B. stairs: 13 flights up, 14 down
C. shadow-boxing: 3 minutes, jab-upper heavy
SECTION B - STRENGTH & POWER
A1. Speed DB press: 5 (35s, 45s, 30s, 35s)
A2. Bench press: 5 (81, 110, 101, 121)
B1. Speed DB row: 5 (40, 50, 45, 50)
B2. mid row: 5 (104, 90, 150, 120)
C1. Incline bench press: 5 (101, 121, 101, 110)
D1. Standing DB press - 5 (35s, 30s, 40s, 30s)
D2. Lat pull-down: 12 x 120, 5 (150, 134), 12 x 120 (in)
E1. speed db press: 30s x 5 1-arm + 5 regular
40 minutes @ avg HR 122, max 147
03/29/2010:
100 burpees: 31 minutes. Wow. Didn’t expect that-- thought it might take 20.
Anyway, avg HR of 135, max 154. Back to CT football offseason next time, most likely.
03/28/2010:
soccer game; monitors not allowed (?) but it was 90 minutes, anyway…
took a coupla days off after tweaking something in left elbow.
That, and being lazy, of course… meh.
04/07/2010:
good. Lord. Outta town a few days; kept busy but nothing like dragging my shameful self through another 100 burpees this morning. Shaved some time off, but nothing like these ‘100 reps in 3 minutes’ videos I’m seeing on youtube.
On the other hand, I’m being a bit more strict with form than they, but still:
29:38 total, avg HR 142, peak 164, min 96. Warmed up pretty quickly-- obviously- still a very, very long way to go.