Thursday, December 22, 2011
XLR8
Tuesday night was XLR8 Night! One of my favorite nights of the week. It is usually an hour and a half of totally intensity. I know the things I am working on with Mike are going to really make a huge difference in my performance on the field. I usually get a few days a week to then apply it to football, in the mornings with Brandon. I really would love to be going twice a week, but our schedules just do not allow it. So we definitely make the most of the time we spend with with Mike. Everything is really starting to come together for sprinting. I am finally feeling my stride, and how to keep my body in position for maximum stride length. One thing I have to work on is relaxing while i'm running. Mike noticed I clench my teeth, and tense my neck while really pushing it, so I really need to relax. Something I will now be conscious of.
Wednesday morning was another route day for Brandon and I. I ended up having some issues with my lower legs, (not so much my calves) cramping up. I'm thinking it was from the 1 legged jumps we were doing at Mikes. I still felt it last night during our leg workout. So we started with the leg press, because both squat racks were occupied. It was a nice warm-up before doing squats. Finally the squat rack opened up, but my legs were not feeling it. 225 and 275 went really well, but 315 felt super heavy last night. I still got 5 or 6 in, but my form was something to be desired. I honestly probably shouldn't have lifted last night, but I had to push it, and try. We finished up with dead lifts, and I just stayed at 135, but did 20 reps per set, and we did 3 sets.
It has been a great couple of days here, before Xmas. I am planning on not lifting at all next week, just to finally take a break after 3 months straight of giving it. I still plan on doing my skills, sprinting, an cardio work, but no weights. We will see if I can stick with that.
Wednesday morning was another route day for Brandon and I. I ended up having some issues with my lower legs, (not so much my calves) cramping up. I'm thinking it was from the 1 legged jumps we were doing at Mikes. I still felt it last night during our leg workout. So we started with the leg press, because both squat racks were occupied. It was a nice warm-up before doing squats. Finally the squat rack opened up, but my legs were not feeling it. 225 and 275 went really well, but 315 felt super heavy last night. I still got 5 or 6 in, but my form was something to be desired. I honestly probably shouldn't have lifted last night, but I had to push it, and try. We finished up with dead lifts, and I just stayed at 135, but did 20 reps per set, and we did 3 sets.
It has been a great couple of days here, before Xmas. I am planning on not lifting at all next week, just to finally take a break after 3 months straight of giving it. I still plan on doing my skills, sprinting, an cardio work, but no weights. We will see if I can stick with that.
Tuesday, December 20, 2011
Chest and routes
Last night was chest night. We took a little step back last night in our progress. I'm not sure what was up, but both Hoss and I struggled a little bit with the weight. I finished @ 265 for one rep on the bench, and attempted 280, after being able to do 275 last week, but failed. I did start to move it, but just couldn't get it past the pinch point.
Next we moved on to dips. I finished up @ 90lbs, and it was a struggle on every set. Especially @ 70lbs. I'm not really sure what was up with last night, but the strength I normally have just wasn't there. Same with incline bench. I finished @ 225 for one rep, but 185 was a struggle.
This morning Brandon and I worked on routes again. Another great day, except for the few deep ones I dropped. I am finding myself over running some of the passes. Once I get it in my head that I need to speed up to catch up with a pass, I end up over running the ball. So I really need to keep that in mind when fielding those deep passes. It's funny, I probably caught about 50 or 60 passes today, but the 2 balls I dropped are consuming me. I just don't want it to be a big play in a game that hits the ground. I guess that's the beauty of the game, no matter how good you think you are, or are getting, you still always have room for improvement. There is plenty of room for improvement with my route running. I round off a lot of my routes. I'm finding that my momentum is carrying me past where I want to go, no matter what my mind keeps telling my body to do. I need more core strength, so that is something that we will be working on harder here on out. Next will be to get some coverage in front of me, and I think playing flag this winter will help with that. I just wish there were more hours in the day so that I can get more practice time in. I know I can get better, and I want to do everything I possibly can to get to that point.
Next we moved on to dips. I finished up @ 90lbs, and it was a struggle on every set. Especially @ 70lbs. I'm not really sure what was up with last night, but the strength I normally have just wasn't there. Same with incline bench. I finished @ 225 for one rep, but 185 was a struggle.
This morning Brandon and I worked on routes again. Another great day, except for the few deep ones I dropped. I am finding myself over running some of the passes. Once I get it in my head that I need to speed up to catch up with a pass, I end up over running the ball. So I really need to keep that in mind when fielding those deep passes. It's funny, I probably caught about 50 or 60 passes today, but the 2 balls I dropped are consuming me. I just don't want it to be a big play in a game that hits the ground. I guess that's the beauty of the game, no matter how good you think you are, or are getting, you still always have room for improvement. There is plenty of room for improvement with my route running. I round off a lot of my routes. I'm finding that my momentum is carrying me past where I want to go, no matter what my mind keeps telling my body to do. I need more core strength, so that is something that we will be working on harder here on out. Next will be to get some coverage in front of me, and I think playing flag this winter will help with that. I just wish there were more hours in the day so that I can get more practice time in. I know I can get better, and I want to do everything I possibly can to get to that point.
Sunday, December 18, 2011
Friday night legs
Friday ended up being a great workout, and I know that to be true, because I am still feeling the effects from it. My hamstrings are just pissed at me right now. I started with the standard Squat, but Steve had not arrived yet, so I ended up starting on my own. Another guy came over, and asked if he could work in with me, so we worked through our first few sets relatively quickly, all the way to 335. What I wasn't prepared for was working back to 225 and reppin out. It was amazing how deep I could get on my squats at 225. I think that ultimately burnt my legs.
Next I jumped to Bulgarian split squats on the ground squat machine. It was such a great burn, and my quads, glutes, and hammies were on fire. Finally we moved to straight leg dead lifts, which did my legs in good for the night (and the weekend). I have to say it was a great leg workout, and I am ready to try 365 on squats.
Saturday Hos and I met at the Y around noon to do our shoulder workout. We started with clean and press, and both of us ended @ 155. I think that from 135, we are going to start doing 5lb increments, instead of 20. Progress has been a little slower on clean and press, and I believe it is because of the lack of reps at the higher end our of sets.
We then moved to upright rows. I finished my sets @ 125. Next i moved to Military press. This went really well for me. I started @ 45, and finished @ 60's.
Finally we finished with shrugs on the ground squat machine, and finished @ 5 plates on each side. Shoulder workout really well, and I am happy with last weeks workout. This next week will be a lot more intense.
Next I jumped to Bulgarian split squats on the ground squat machine. It was such a great burn, and my quads, glutes, and hammies were on fire. Finally we moved to straight leg dead lifts, which did my legs in good for the night (and the weekend). I have to say it was a great leg workout, and I am ready to try 365 on squats.
Saturday Hos and I met at the Y around noon to do our shoulder workout. We started with clean and press, and both of us ended @ 155. I think that from 135, we are going to start doing 5lb increments, instead of 20. Progress has been a little slower on clean and press, and I believe it is because of the lack of reps at the higher end our of sets.
We then moved to upright rows. I finished my sets @ 125. Next i moved to Military press. This went really well for me. I started @ 45, and finished @ 60's.
Finally we finished with shrugs on the ground squat machine, and finished @ 5 plates on each side. Shoulder workout really well, and I am happy with last weeks workout. This next week will be a lot more intense.
Friday, December 16, 2011
Routes
This morning Brandon I went in to run routes, once again. It was another great start to the day. I have started working on YAC in the last couple of sessions. Also Brandon and I talked about better ways to run routes, and what to do after the catch has been made. I'm looking forward to purchasing my helmet so that I can start doing these drills with a helmet on. I'm also thinking of getting a weighted vest so simulate the pad weight.
I'm also looking at getting my shoulder pads as well so that I can work on these routes with both helmet and shoulder pads on. Catch the ball with both your helmet and shoulder pads on is a completely different story, and I want to get as much work with them on as I possibly can.
I'm also looking at getting my shoulder pads as well so that I can work on these routes with both helmet and shoulder pads on. Catch the ball with both your helmet and shoulder pads on is a completely different story, and I want to get as much work with them on as I possibly can.
Wednesday, December 14, 2011
Evening training session
After waking up this morning, and still feeling last night's workout, I decided to not go bike for an hour. I took the opportunity to get another hour so of sleep, and then come back stronger on Thursday morning.
This evening I hit the gym right after work, but tonight I was flying solo. My workout partner was a little under the weather, and didn't really want to push it. So I attack my back tonight. I started with my usual pull-ups. I was able to do 13 with body weight, and then 10 with 25lbs, 3 with 35lbs, and 2 with 45lbs.
I then jump over to bent over rows. I again ended @ 225 4x. Using the straps for these has also made a difference. I had a issue with holding 225 (or more) for any extended period of time, so I believe the straps give me a few extra reps.
I immediately went to shrugs @ 315, 3 sets, as many as I could do each set. Next was some straight bar bicep curls. 10 @ 65, 6 @ 85, 3 @ 105.
Deadlifts were next on the agenda. I ended my deadlift sets at 245 5 times. Next leg day I will go up to 265 on dead-lifts.
Finally I went to the preacher bench to do reverse curls. This is always a great way for me to burn out my biceps, plus it works my forearms a bit.
That was pretty much my night, i'm now ready to make my dinner, and then crash on the couch.
This evening I hit the gym right after work, but tonight I was flying solo. My workout partner was a little under the weather, and didn't really want to push it. So I attack my back tonight. I started with my usual pull-ups. I was able to do 13 with body weight, and then 10 with 25lbs, 3 with 35lbs, and 2 with 45lbs.
I then jump over to bent over rows. I again ended @ 225 4x. Using the straps for these has also made a difference. I had a issue with holding 225 (or more) for any extended period of time, so I believe the straps give me a few extra reps.
I immediately went to shrugs @ 315, 3 sets, as many as I could do each set. Next was some straight bar bicep curls. 10 @ 65, 6 @ 85, 3 @ 105.
Deadlifts were next on the agenda. I ended my deadlift sets at 245 5 times. Next leg day I will go up to 265 on dead-lifts.
Finally I went to the preacher bench to do reverse curls. This is always a great way for me to burn out my biceps, plus it works my forearms a bit.
That was pretty much my night, i'm now ready to make my dinner, and then crash on the couch.
Xlr8 training
Last night Brandon and I went to sprint training with Mike Draheim at XLR8 Sports Training. Because we hadn't been able to go for a couple weeks, I figured he would work us back in gradually, that wasn't the case at all. Sprinting went really well, I wasn't all that fatigued, but I do sweat like a mad man. I really got taxed when we switched to the agility portion of the training. Using bands anchored to the floor really made it difficult, but when we removed them, and went back to doing agility without them, I couldn't believe how light on my feet I actually was. The agility stuff is something I am going to be able to do in my garage after Xmas. I am building a whole 300 workout station in my garage so that I can do that test every few weeks. It will also be setup for doing all kinds of agility training.
Finally, last night we finished with abs. I have to admit, by the second set of our abs, I was absolutely gassed. That is another thing I will be focusing on every other workout. Needless to say, I we had an awesome workout last night, and I am really feeling it in my calves and hamstrings today. I look forward to our next session.
Finally, last night we finished with abs. I have to admit, by the second set of our abs, I was absolutely gassed. That is another thing I will be focusing on every other workout. Needless to say, I we had an awesome workout last night, and I am really feeling it in my calves and hamstrings today. I look forward to our next session.
Tuesday, December 13, 2011
Progress on the bench
Last night was another great workout. Steve and I met at the gym @ 4, and got started right away. We started on the flat bench, where I started my sets @ 205 for 10, 225 for 7, 245 for 3, 265 for 1, and 275 for 1. Which again, is another 5lb increase from last week.
Next we moved on to dips. I started @ 25lbs 10x, 45lbs 10x, 70lbs 8x, 90lbs 4x, 100lbs 3x.
We finished up with incline bench. 135 10x, 155 8x, 175 6x, 185 5x, 205 3x, and 225 1x.
Every exercise went up in weight this week. After 2 weeks of not increasing on the incline bench in weight, was finally able to do 225. I am pretty happy at my current progress, and my goals are in sight. 315 1x, and 225 10x on the flat bench.
This morning, Brandon and I ran routes again. We have really got that workout down. We have started lining up, and running routes, instead of just running around the field throwing to each other. In's, out's, posts, corner, flies, hitches, and anything else you can come up with. We have really progressed in this area, and our confidence in our hands is increasing every time we do it.
Next we moved on to dips. I started @ 25lbs 10x, 45lbs 10x, 70lbs 8x, 90lbs 4x, 100lbs 3x.
We finished up with incline bench. 135 10x, 155 8x, 175 6x, 185 5x, 205 3x, and 225 1x.
Every exercise went up in weight this week. After 2 weeks of not increasing on the incline bench in weight, was finally able to do 225. I am pretty happy at my current progress, and my goals are in sight. 315 1x, and 225 10x on the flat bench.
This morning, Brandon and I ran routes again. We have really got that workout down. We have started lining up, and running routes, instead of just running around the field throwing to each other. In's, out's, posts, corner, flies, hitches, and anything else you can come up with. We have really progressed in this area, and our confidence in our hands is increasing every time we do it.
Monday, December 12, 2011
Officially registered....
So last night I officially registered to play semi-pro football with the Outagamie Outlaws next fall. I really have to keep working hard and start getting ready for the season. I wish there was a way to simulate the contact before the season starts, I haven't wore pads for a very long time.
I cannot really explain how i'm feeling right now. Very excited, really nervous. I know all of this hard work will pay off once I hit the field though.
This morning Brandon and I went to run some routes. Again, he looked really good catching the ball. His hands get better and better every single time we go out there. I won't lie, I made some really good catches as well, so I think my skills are coming along pretty good. I'd like to get a heck of a lot better, and more confidence in myself. So, we will keep at it all the way through the winter, spring, summer, and then into the season. B & I will both be ready for our seasons.
I cannot really explain how i'm feeling right now. Very excited, really nervous. I know all of this hard work will pay off once I hit the field though.
This morning Brandon and I went to run some routes. Again, he looked really good catching the ball. His hands get better and better every single time we go out there. I won't lie, I made some really good catches as well, so I think my skills are coming along pretty good. I'd like to get a heck of a lot better, and more confidence in myself. So, we will keep at it all the way through the winter, spring, summer, and then into the season. B & I will both be ready for our seasons.
Friday, December 9, 2011
Another great Leg workout
I had Liam's holiday concert at 6:30 last night, so I had to hurry out of work at 3:30, to get home, change into my gym clothes, and rush off to the gym to get a leg workout in before heading to the show. I beat Steve there, and so I jumped on doing jump squats right away. I did 1 set @ 135, 2 @ 155, and finished @ 175. I know i'm barely getting off the ground @ 175, but it is still benefiting me greatly.
Next I moved on to straight leg dead lifts. I can do a lot more weight than I thought with my hamstrings, so I can really push it the next leg workout. I finished @ 185, but could have probably done 3 or 4 reps @ 225. I will definitely try next time. Steve got there in time to start doing squats. By now, I am a little fatigued going into this exercise, but I'm ok. I started @ 225, and finished @ 315 for 5 reps. I know last week I went to 335, and I should have done one more set, but I started running short on time, and I wanted to get deadlifts in.
Deadlifts went well. We used straps once we got to 225, and it made a huge difference. I was able to do 8 reps @ 225, and 6 reps @ 245, so really, it is time to start pushing the weight higher on deadlifts.
Next I moved on to straight leg dead lifts. I can do a lot more weight than I thought with my hamstrings, so I can really push it the next leg workout. I finished @ 185, but could have probably done 3 or 4 reps @ 225. I will definitely try next time. Steve got there in time to start doing squats. By now, I am a little fatigued going into this exercise, but I'm ok. I started @ 225, and finished @ 315 for 5 reps. I know last week I went to 335, and I should have done one more set, but I started running short on time, and I wanted to get deadlifts in.
Deadlifts went well. We used straps once we got to 225, and it made a huge difference. I was able to do 8 reps @ 225, and 6 reps @ 245, so really, it is time to start pushing the weight higher on deadlifts.
Great Quote
"Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else." - Les Brown
Thursday, December 8, 2011
Chest day
I was very happy with how our chest workout went yesterday! We started with flat bench. I did 10 @ 185, 8 @ 205, 7 @ 225, 2 @ 245, but I did manage to go up in weight again, I did 1 @ 270!
Next we went to dips, which also went really well. I started with 12 @ 25, 10 @ 45, 6 @ 70, and then 4 @ 90. I am happy to see my strength consistently going up. It fires me up for the next time. A couple goals, in terms of my chest, when I started were, 1 to do 225 10x, and be able to do 315 at least once. I think that I am well on my way to achieving both of those goals before tryouts in April.
Finally, we finished with incline bench. I pretty much stayed right where I was last week. I tried 225 at the end, but was unable to push it again. Next week i'll build up to it more, and not go from 185 to 225, I'll throw a set of 205 in, and then give it a shot.
Next we went to dips, which also went really well. I started with 12 @ 25, 10 @ 45, 6 @ 70, and then 4 @ 90. I am happy to see my strength consistently going up. It fires me up for the next time. A couple goals, in terms of my chest, when I started were, 1 to do 225 10x, and be able to do 315 at least once. I think that I am well on my way to achieving both of those goals before tryouts in April.
Finally, we finished with incline bench. I pretty much stayed right where I was last week. I tried 225 at the end, but was unable to push it again. Next week i'll build up to it more, and not go from 185 to 225, I'll throw a set of 205 in, and then give it a shot.
Tuesday, December 6, 2011
Quick Shoulder workout
Last night, Steve and I couldn't find a time for both of us to meet at the gym, so I am saving our chest workout for tonight. I did end up going to the Y to do a shoulder workout, especially since i figured I had 3 or 4 days before i'd hit them directly again. I started with clean and presses. I just did 4 sets @ 135, 6 reps each. I know it was because of lack of sleep from the night before, and poor diet throughout the day, but I was pretty gassed after them. Next I moved to upright rows. This exercise went relatively well. I ended up finishing @ 105 for 4 reps. Which is a high for me. I'm looking forward to the day where i'm doing 135, and beyond. I then moved to shrugs on the ground squat machine. I finished my final set with 4 plates (each side), which equates to 360, but I don't know how much weight it compares to with a dumbbell.
Finally I hit the military press, and since I was already at 9:15, and the Y closes at 9:30, I just did 3 sets, ended up @ 55lbs for 6 reps.
I'm really looking forward to chest night, and hopefully I didn't hit my shoulders too hard, especially since I did not get to sleep again, because of work. Was up till 1, then again at 3am to validate some changes, and then out of bed by 3:30 to roll in to work to validate the rest of them. It should be a good day :-/.
Finally I hit the military press, and since I was already at 9:15, and the Y closes at 9:30, I just did 3 sets, ended up @ 55lbs for 6 reps.
I'm really looking forward to chest night, and hopefully I didn't hit my shoulders too hard, especially since I did not get to sleep again, because of work. Was up till 1, then again at 3am to validate some changes, and then out of bed by 3:30 to roll in to work to validate the rest of them. It should be a good day :-/.
Sunday, December 4, 2011
Pull-ups are coming along
I headed to the Y around 2pm today to work on my back. I started with my normal pull-ups. I should have started with power cleans, but I went right to the pull-ups. I started with a dozen with my body weight. The next 5 came with 10lbs, 6 @ 25lbs, and then finally 3 @ 35lbs.
Next I went to bent over rows. I started @ 135lbs, and finished @ 215lbs for 3 reps. My final back exercise was dead-lifts. Started with 135lbs and finished @ 245lbs.
My final couple exercises were with my biceps. I started with straight bar curls @ 65lbs, and finished with 115lbs x 2 reps. Finally, I finished with reverse preacher curls, I did 4 sets, starting @ 25lbs, and finishing @ 65lbs.
Next I went to bent over rows. I started @ 135lbs, and finished @ 215lbs for 3 reps. My final back exercise was dead-lifts. Started with 135lbs and finished @ 245lbs.
My final couple exercises were with my biceps. I started with straight bar curls @ 65lbs, and finished with 115lbs x 2 reps. Finally, I finished with reverse preacher curls, I did 4 sets, starting @ 25lbs, and finishing @ 65lbs.
Friday, December 2, 2011
Soreness
I'm really not sure what is going on, but I was beyond sore last night, trying to do my shoulder workout. My wrists, forearms, elbow joints, all the way to my front delts. It all just ached something fierce, like I had just worked them out the day before, or something like that. We did manage to get a full workout in, but this was the first time, since I started working out again, that I felt so sore. Maybe I need a couple days off? I'm not sure I have that luxury at this point, but I am going to have to keep close tabs on it.
This morning I went to the Y to bike again. Today went a little better than yesterday, so i'll let the stats speak for themselves. I'm feeling kind of tired right now, but that just comes with the territory. I do have to get a back workout in this weekend, but not sure if i'm going to do it Saturday or Sunday.
This morning I went to the Y to bike again. Today went a little better than yesterday, so i'll let the stats speak for themselves. I'm feeling kind of tired right now, but that just comes with the territory. I do have to get a back workout in this weekend, but not sure if i'm going to do it Saturday or Sunday.
Thursday, December 1, 2011
Biking
This morning I got up to go and do some biking at the Y. I got a good hour long bike ride in. I felt good afterwards, so that was good, especially after the disaster of a workout from yesterday. Oh well, I realize there are going to be setbacks from time to time. I'm not going to get too down about it.
Wednesday, November 30, 2011
Legs, legs, and more legs.
Last night, Hos and I met around 8pm to work our legs. I started my workout with jump squats, as I normally do for leg day. I just did 3 sets of 6 to get warmed up. 2 sets @ 135, and another @ 155. Next we moved to back squats. I did 135, 225, 275, 315, 335. That's the most weight I have done, with squats.
Next we jumped to dead lifts. They went relatively well. Again, my grip fails me before my back or legs give out, so..straps it is. I finished @ 245.
Finally we jumped on the ground squat machine to do Bulgarian split squats. It was nice doing them on the ground squat machine, but honestly, i'd rather do it with the barbell. I feel like I was cheating myself out of something by using a machine.
This morning I went in with the intention of biking for an hour. Problem was, the bikes were taken, so I decided to do biceps and triceps. That workout was a train wreck right from the beginning. Everything I did hurt, and not just ached, but actually hurt. My joints in my elbows, and wrists especially, as well as my forearms. I'm not sure what my body was telling me, but I took it easy, and bailed out of there after about 35 or 40 minutes.
Next we jumped to dead lifts. They went relatively well. Again, my grip fails me before my back or legs give out, so..straps it is. I finished @ 245.
Finally we jumped on the ground squat machine to do Bulgarian split squats. It was nice doing them on the ground squat machine, but honestly, i'd rather do it with the barbell. I feel like I was cheating myself out of something by using a machine.
This morning I went in with the intention of biking for an hour. Problem was, the bikes were taken, so I decided to do biceps and triceps. That workout was a train wreck right from the beginning. Everything I did hurt, and not just ached, but actually hurt. My joints in my elbows, and wrists especially, as well as my forearms. I'm not sure what my body was telling me, but I took it easy, and bailed out of there after about 35 or 40 minutes.
Tuesday, November 29, 2011
More Progress
Last night was a night of milestones for both Steve and I. Steve pushed 300 for the first time on the flat bench last night, and I pushed 255 for the first time in I don't know how many years. My flat bench sets went really well. I started at 185 for 10 fairly easy reps, I probably could have pushed out 12. Next I did 205 8x, 225 5.5x , and then 245 2x. I then tried 255 again, with success. I should have tried to push to 260, but I wanted to save something for later. Next we did dips. I finished at 70lbs 4x. Incline bench was another milestone for me. I had set a goal of 215 at least once last night. I was able to do it twice, so what the heck, I wanted to try 225. I was able to get 225 half way, and it just stuck. I'm thinking by next week, I should be able to get 225 at least once.
Prior to my chest workout, before Steve got to the Y, I had to do a quick back workout. So I did 17 pull-ups with my body weight, then for the next 8 I did it with 25lbs. I then went to bent over rows, and finished at 205 for 4 reps. Again, my grip gave out before my back really did, so straps are definitely in my future.
This morning Brandon and I gave running routes another shot. He was in much better shape today than yesterday and was doing great. I also ran routes, and had him play full time QB for a bit. I dropped one really easy pass over the middle, but caught everything else. I do need to stretch out my calves as well, before cutting as hard as I was. My calves and shins are aching quite a bit.
Prior to my chest workout, before Steve got to the Y, I had to do a quick back workout. So I did 17 pull-ups with my body weight, then for the next 8 I did it with 25lbs. I then went to bent over rows, and finished at 205 for 4 reps. Again, my grip gave out before my back really did, so straps are definitely in my future.
This morning Brandon and I gave running routes another shot. He was in much better shape today than yesterday and was doing great. I also ran routes, and had him play full time QB for a bit. I dropped one really easy pass over the middle, but caught everything else. I do need to stretch out my calves as well, before cutting as hard as I was. My calves and shins are aching quite a bit.
Monday, November 28, 2011
Holidays, and screwed up schedules
The past 5 days have been pretty quiet in terms of working out. Thursday was Thanksgiving, which went by like a flash. I cannot believe we are on our way to Xmas already. I love Xmas, but it comes up way too quick.
Friday I met Hos at the gym around 8pm. Liam had been with me all day, and sick for 90% of it. Liam ran a 101.5 fever most of the day, and was very lethargic, and I just felt terrible. There was nothing I could do but lay down with him, put a cool rag on his head, and try and make him feel good. We sat and watched a Spongebob marathon, and that seemed to do the trick. By 6pm he was down a 99 temp, and was a different kid completely. He wanted to eat, and wrestle around, and just wanted to get up and do things. By 8 he was ready for bed, and I was on my way to the gym. Hos and I did shoulders. We started with our clean and press, and both ended at 145 4x. We then went to military press, and again, I ended at 55, but next week (this week actually) I will do 60's. We then moved on to upright rows, which again, stayed the same, and finished with shrugs. I usually alternate between the two, between sets, but this time I just finished all my upright row sets, and then went over to shrugs.
I took the rest of the weekend off to spend with family on Saturday, and fishing on Sunday. It was a nice couple days off, but I was ready to be back at it this morning with Brandon. Problem is, Brandon had a rough go this morning. He hadn't eaten anything, and so got sick to his stomach almost right away after running a bit. So we took it easy and just ran smaller routes half speed. Concentrated more on our hands, than route running.
Tonight the cycle starts over, and we are back on chest. I'm hoping to get 255 tonight on the bench, and 215 on the incline.
Friday I met Hos at the gym around 8pm. Liam had been with me all day, and sick for 90% of it. Liam ran a 101.5 fever most of the day, and was very lethargic, and I just felt terrible. There was nothing I could do but lay down with him, put a cool rag on his head, and try and make him feel good. We sat and watched a Spongebob marathon, and that seemed to do the trick. By 6pm he was down a 99 temp, and was a different kid completely. He wanted to eat, and wrestle around, and just wanted to get up and do things. By 8 he was ready for bed, and I was on my way to the gym. Hos and I did shoulders. We started with our clean and press, and both ended at 145 4x. We then went to military press, and again, I ended at 55, but next week (this week actually) I will do 60's. We then moved on to upright rows, which again, stayed the same, and finished with shrugs. I usually alternate between the two, between sets, but this time I just finished all my upright row sets, and then went over to shrugs.
I took the rest of the weekend off to spend with family on Saturday, and fishing on Sunday. It was a nice couple days off, but I was ready to be back at it this morning with Brandon. Problem is, Brandon had a rough go this morning. He hadn't eaten anything, and so got sick to his stomach almost right away after running a bit. So we took it easy and just ran smaller routes half speed. Concentrated more on our hands, than route running.
Tonight the cycle starts over, and we are back on chest. I'm hoping to get 255 tonight on the bench, and 215 on the incline.
Wednesday, November 23, 2011
New Intra Workout Supplement
I have been looking at using AEN's IntrAbolic as my Intra Workout Supplement, but the problem is, I cannot find it anywhere around here. I've also contemplated using MuscleFeast's Anabolic Competition, but I haven't received the samples yet, so I am going to hold off. I also searched around for Universal's IntraAid, but again, I cannot find it locally. I have been using Bodybuilding.com's top 10 list for IntraWorkout Products, and I see Purple Wraath was on there, and read a lot on the forums, and Purple Wraath seems to be getting great reviews, so I decided to give it a shot. I will write a full review after I finish my first tub. As I had mentioned in an earlier post, once I get get some samples from the other manufacturers, and use them side by side, i'll also try and do a comparison on the products.
Sprint to the finish
Last night was my second sprinting session. It went a heck of a lot better than the first one. Last night was also my first time using Purple Wraath as an intra workout supplement. Honestly, I cannot tell if it did anything at all, but again, it was the first time. I was sweating a ton, but I was sweating a lot during my first session.
I really believe that these sessions are going to make a huge difference. The funny thing is, it is like learning how to run again, after 35 years. I really appreciate Mike giving me this opportunity, and allowing me to train at XLR8.
I really believe that these sessions are going to make a huge difference. The funny thing is, it is like learning how to run again, after 35 years. I really appreciate Mike giving me this opportunity, and allowing me to train at XLR8.
Tuesday, November 22, 2011
Who put that wall there?
Last night was the first time since I started lifting again that my bench did not go up. I am not sure what the main factor was, but I am thinking that it was due to the fact that I was coming over shoulders, back, and then chest without any rest in between. I did manage to get to 245, and did that once, but when I tried 255, I was unable to get it off my chest. Last week I did 250, and it felt good, I thought for sure 255 would have been doable. I'm not going to get too down about it though. I was able to manage 205 on the incline again, and did 6 dips with 55lbs. All in all, I cannot complain about my workout last night. I was just concerned with hitting a sticking point. I'm sure i'll get over 255 next week, and move one step closer to 225 x 10, and 315 x 1.
This morning Brandon and I went and did our normal skills training. I was extremely impressed with how good his hands are. He made some catches today that just floored me. I know I was no where near as good as he is, when I was his age. He has a lot going for him, and I believe it is all because of the work he has put in. I remember when I first started dating Kathy, and I met the boys, Brandon didn't have all the skills he has now. He has really caught on, and worked hard to be where he is. My point being, it wasn't natural talent, but hard work that made him what he is. The kid is dedicated, and willing to do whatever it takes to get to where he wants to be. I cannot say enough about him, and his work ethic.
This morning Brandon and I went and did our normal skills training. I was extremely impressed with how good his hands are. He made some catches today that just floored me. I know I was no where near as good as he is, when I was his age. He has a lot going for him, and I believe it is all because of the work he has put in. I remember when I first started dating Kathy, and I met the boys, Brandon didn't have all the skills he has now. He has really caught on, and worked hard to be where he is. My point being, it wasn't natural talent, but hard work that made him what he is. The kid is dedicated, and willing to do whatever it takes to get to where he wants to be. I cannot say enough about him, and his work ethic.
Monday, November 21, 2011
Three posts in one.
I got a little lazy with my blog updates this past weekend, even though I did workout on both Saturday and Sunday.
Saturday, Steve and I did shoulders. We started with clean and press, which we both ended at 145. We then moved on to Military press, with dumbbells. Steve ended at 50's, and me 55's. We finished our shoulder day with upright rows, and shrugs. I usually just go back and forth between the two without resting. Needless to say, shoulder day was pretty light, compared to our leg day.
Sunday, I only had a small window to workout. I got to the gym around 3:00, and had to be gone by 4. So we started with pull-ups. I was able to do 13 on my first set, with no weight. So my next set was with a 10lb weight, and I was able to do 6. I once again finished with about 30, and my last few reps were with a 25lb weight. Next was bent over rows. I really need to evaluate this exercise, and maybe add more to my back day. My weight just isn't going up as quickly with these. So either my form isn't where it needs to be, or i'm not pushing it hard enough. I was stuck at 205 again this week. After bent over rows, most of my time was consumed, so we did 2 quick exercises for our biceps. Straight bar curls first. I was able to finish at 105. We finished with reverse preacher curls. I think had to bail, and get Liam home to see his mom.
This morning I got in the gym around 6:30, and planned on biking for 75 minutes, but I had to do 60 because of time constraints. It was another good 60 minutes straight. I felt great afterwards, which also tells me I need to push it out to 75 the next time I do it. Here are my stats from this morning.
Saturday, Steve and I did shoulders. We started with clean and press, which we both ended at 145. We then moved on to Military press, with dumbbells. Steve ended at 50's, and me 55's. We finished our shoulder day with upright rows, and shrugs. I usually just go back and forth between the two without resting. Needless to say, shoulder day was pretty light, compared to our leg day.
Sunday, I only had a small window to workout. I got to the gym around 3:00, and had to be gone by 4. So we started with pull-ups. I was able to do 13 on my first set, with no weight. So my next set was with a 10lb weight, and I was able to do 6. I once again finished with about 30, and my last few reps were with a 25lb weight. Next was bent over rows. I really need to evaluate this exercise, and maybe add more to my back day. My weight just isn't going up as quickly with these. So either my form isn't where it needs to be, or i'm not pushing it hard enough. I was stuck at 205 again this week. After bent over rows, most of my time was consumed, so we did 2 quick exercises for our biceps. Straight bar curls first. I was able to finish at 105. We finished with reverse preacher curls. I think had to bail, and get Liam home to see his mom.
This morning I got in the gym around 6:30, and planned on biking for 75 minutes, but I had to do 60 because of time constraints. It was another good 60 minutes straight. I felt great afterwards, which also tells me I need to push it out to 75 the next time I do it. Here are my stats from this morning.
Friday, November 18, 2011
Coming back strong.
After 2 days (Tuesday and Wednesday) of being sick, I hit the gym hard yesterday, and last night. I started at xlr8, with Mike Draheim. I have started training with him for speed and agility. I am going to go out on a limb and say that I had no idea what an elite athlete has to do in order to squeeze every last bit of ability out of their bodies. I was totally brutalized last night. I had to take 2 trips outside to walk around so that I didn't puke. Sprinting on a treadmill is a lot harder than it looks. Especially at a 25 degree incline, and 10mph. I was already a little fatigued from being sick, but I can not use that as an excuse. The workout was difficult, and I have a long road ahead of me for this type of workout.
Right after I finished my sprint/agility training, I headed to the Y to work my legs with Steve. I got there in time to do bulgarian split squats, and finished my last set at 185. We then did dead lifts, and we warmed up at 135, then we jumped to 225, and came down from there. It was a good way to finish up my evening.
This morning I got up to go run routes with Brandon. So I feel like over the last 2 days, I have been in the gym for hours. I am not complaining though, I have a ton of work to do before tryouts. I think i'm putting all the work in, and hopefully it is enough to make the team.
Right after I finished my sprint/agility training, I headed to the Y to work my legs with Steve. I got there in time to do bulgarian split squats, and finished my last set at 185. We then did dead lifts, and we warmed up at 135, then we jumped to 225, and came down from there. It was a good way to finish up my evening.
This morning I got up to go run routes with Brandon. So I feel like over the last 2 days, I have been in the gym for hours. I am not complaining though, I have a ton of work to do before tryouts. I think i'm putting all the work in, and hopefully it is enough to make the team.
Tuesday, November 15, 2011
Minor leg workout
Today, Liam was having some work done on his teeth at 8:30, so I decided to hit the gym before heading over to the dentist office. I decided that I was going to do a smaller leg workout, with the intention to go back tonight to do my main leg workout. I will say this, I have been fighting off a cold for the last 2 days, and probably shouldn't be lifting, but....anyway.
I started this morning with my explosive exercise. I started with jump squats. I have to say, this is a great explosive exercise. I finished my sets at 135. I have bruises on my shoulders, but the workout itself was awesome. Next I hit the hip flexor machine, both quads/hip flexors, and hamstrings. I was able to do the whole stack(295) with my hamstrings, and finished at 205 with my hip flexors. In between sets I went over and did calve raises. I finished my sets @ 360. So really, what was meant to be a minor workout, really kicked my butt. Especially with this cold beating on me.
I started this morning with my explosive exercise. I started with jump squats. I have to say, this is a great explosive exercise. I finished my sets at 135. I have bruises on my shoulders, but the workout itself was awesome. Next I hit the hip flexor machine, both quads/hip flexors, and hamstrings. I was able to do the whole stack(295) with my hamstrings, and finished at 205 with my hip flexors. In between sets I went over and did calve raises. I finished my sets @ 360. So really, what was meant to be a minor workout, really kicked my butt. Especially with this cold beating on me.
Monday, November 14, 2011
Chest Day
Today Hos and I had our chest day. I got to the gym about 15 minutes before Steve, so I did some light benching, where I would lower the weight really slow, and then explode as fast I could to the top. I did 4 sets of 5, @ 135. I'm probably up that to 155 next week. My flat bench sets went like this. 185 x 10, 205 x 6, 225 x 3, 245, 2, 250 x 1. So, I went up another 5 pounds this week. We then moved over to dips. I did 15 with no weight, 12 @ 25lbs, 10 @ 45lbs, and 6 @ 55lbs.
Incline press was next. I think this exercise really went well today. I started at 135 x 10, 155 x 8, 175 x 6, 185 x 3, 205 x 2. Which is the most I have ever done.
We couldn't get a bench to do pullovers, so we went over and did seated rows. Really, tonight was a great workout. Especially since I felt like I had a cold all day. Stuffed up, sinus headache, sore throat. Once I got to the gym, it all went away. I'm looking forward to leg day tomorrow :-D.
Incline press was next. I think this exercise really went well today. I started at 135 x 10, 155 x 8, 175 x 6, 185 x 3, 205 x 2. Which is the most I have ever done.
We couldn't get a bench to do pullovers, so we went over and did seated rows. Really, tonight was a great workout. Especially since I felt like I had a cold all day. Stuffed up, sinus headache, sore throat. Once I got to the gym, it all went away. I'm looking forward to leg day tomorrow :-D.
My back, and some skills training
So, i'm a little late on blogging about my Saturday workout. Mostly because, when I got home from the gym Saturday, we ended up outside raking leaves, and then I had to eat, then it was off to pick up Liam for the day. Sunday ended up being a dawn till dusk fishing adventure with Chris Brand.
My workout on Saturday consisted of attacking the ATP, and so I started with Power cleans, which absolutely beat me up. I then moved on to pull-ups, which went really well. This week, for pull-ups, only my first set without weight. The rest will include weight, all the weight up to 30 reps.
I then moved to bent over rows. Again, I ended around 205, but for more reps than last time, so I am increasing some strength there, but I still need to do more. I finished off my back workout with deadlifts. Again, I had issues holding the bar when I got to my heaviest sets. I am going to start looking into some straps for holding the bar. I just don't want my grip strength to suffer, so we will have to try and out and see what happens.
This morning, Brandon and I hit the field for some catch. Again, our hands are getting better and better. Repetition is definitely the key. I need to start focusing on more deep passes, and running full speed. Also, my hamstring is still very tight in my right leg. I need to stretch even when i'm not planning on running. I should be stretching every day.
My workout on Saturday consisted of attacking the ATP, and so I started with Power cleans, which absolutely beat me up. I then moved on to pull-ups, which went really well. This week, for pull-ups, only my first set without weight. The rest will include weight, all the weight up to 30 reps.
I then moved to bent over rows. Again, I ended around 205, but for more reps than last time, so I am increasing some strength there, but I still need to do more. I finished off my back workout with deadlifts. Again, I had issues holding the bar when I got to my heaviest sets. I am going to start looking into some straps for holding the bar. I just don't want my grip strength to suffer, so we will have to try and out and see what happens.
This morning, Brandon and I hit the field for some catch. Again, our hands are getting better and better. Repetition is definitely the key. I need to start focusing on more deep passes, and running full speed. Also, my hamstring is still very tight in my right leg. I need to stretch even when i'm not planning on running. I should be stretching every day.
Friday, November 11, 2011
Another great quote.....
"Stay Hungry, Stay Foolish"
--Steve Jobs.
It's this quote that keeps me believing I can do anything, no matter how old I am. I'm going to keep believing it until I'm proven wrong.
--Steve Jobs.
It's this quote that keeps me believing I can do anything, no matter how old I am. I'm going to keep believing it until I'm proven wrong.
Supplement Order
I placed a new supplement order this morning. More Micellar Casein, Anabolic Recover (carb free), and 100% Whey Protein. All from Musclefeast.com . I also requested some samples of anabolic ignite pre-workout supplement, and anabolic competition intra-workout supplement. I hope they send some along. I want to test the Anabolic Ignite against Jack3d, and the Anabolic competition against AEN's IntraBolic. It should be an interesting test.
Again, I will review them as soon as I get a good month of use in.
Again, I will review them as soon as I get a good month of use in.
Biking
This morning I put in another 65 minutes on the bike. I have to be honest, the first 40 minutes were a little rough, but I fought through, and once my quads stopped burning, it went pretty smooth. Here are my stats for the workout.
Thursday, November 10, 2011
Some new Supplement additions
So, I'm adding another supplement to the mix. After reading all the reviews on BodyBulding.com, I have decided I am going to give AEN's IntraBolic Intra-Workout supplement a shot. I've been looking for a intra-workout supplement for some time, and I just cannot ignore the raving reviews of this product. I was leaning towards purchasing MuscleFeasts Anabolic Competition, but I just cannot find any reviews. So, i'm going to give AEN a shot, and then try and get some samples of Anabolic Competition from MuscleFeast, and see how they compare. I'll write a full review once i'm able to try them both.
Also, I had added some Omega-3 Fish oil pills to the mix a week or so ago. Not a major addition, but a necessary one.
Also, I had added some Omega-3 Fish oil pills to the mix a week or so ago. Not a major addition, but a necessary one.
Disappointment
I wish I could come on here and talk about how I just killed my workout this morning, about how I put up more weight than I ever thought possible, or about how I took it to another level today, but I can't. Today was a disaster, from a workout standpoint. It all started yesterday, I took a half day of work, because of a migraine. I laid in bed, and slept all afternoon. You'd think I would have gotten up at some point, ate something good, maybe have a shake, and do something productive, but I didn't. I ate caramel bars, and nutty bars, drank sugar filled juice.
So, I got up this morning, consumed my Jack3d, preparing for a shoulder workout. I instantly felt very hungry the moment I got up, so that should have been a sign that maybe my body wasn't ready for a workout. What I should have done was sat down, ate a bowl of oatmeal, waited a half an hour, and then went and lifted. Hindsight being 20/20, it is easy to say that now.
Anyway, I headed into the Y, planned to do shoulders. As usual, I started with clean and press. I could tell right away at 95 that it was going to be a rough one. I got to #6, and my shoulders were on fire. Yet I pushed out 10, and moved forward. Went to 115, and same thing, the strength wasn't there, and I was instantly fatigued. I was so angry at myself that I almost walked out of the gym, and went to work. I gathered myself up, went up to 135, and had to do 2 sets just to get 6 good reps in. The rest of my workout followed suit.
I'm disappointed in myself for so many reasons. Mainly i'm disappointed in the fact that I feel I am in this race, where at the start, i'm already 10 miles behind everyone else. I am very realistic when it comes to what I am trying to accomplish here. I know I am 35 years old, haven't played a down of real football in over 15 years. I have eaten shit food for 15 years, worked out sporadically, and let myself get to 190lbs and 20% body fat. I know that is a huge hill to climb, but it isn't impossible. I can catch up, and I can play at a high level, but I cannot have let downs like I did this morning. I don't have the luxury of saying tomorrow will be a better day. I need to keep building on it. I feel like I took a step back this morning, and that disappoints me. I know what I need to do moving forward, and I know better. The time is flying by, and before you know it, tryouts will be here, and then the season. It really is now, or never.
So, I got up this morning, consumed my Jack3d, preparing for a shoulder workout. I instantly felt very hungry the moment I got up, so that should have been a sign that maybe my body wasn't ready for a workout. What I should have done was sat down, ate a bowl of oatmeal, waited a half an hour, and then went and lifted. Hindsight being 20/20, it is easy to say that now.
Anyway, I headed into the Y, planned to do shoulders. As usual, I started with clean and press. I could tell right away at 95 that it was going to be a rough one. I got to #6, and my shoulders were on fire. Yet I pushed out 10, and moved forward. Went to 115, and same thing, the strength wasn't there, and I was instantly fatigued. I was so angry at myself that I almost walked out of the gym, and went to work. I gathered myself up, went up to 135, and had to do 2 sets just to get 6 good reps in. The rest of my workout followed suit.
I'm disappointed in myself for so many reasons. Mainly i'm disappointed in the fact that I feel I am in this race, where at the start, i'm already 10 miles behind everyone else. I am very realistic when it comes to what I am trying to accomplish here. I know I am 35 years old, haven't played a down of real football in over 15 years. I have eaten shit food for 15 years, worked out sporadically, and let myself get to 190lbs and 20% body fat. I know that is a huge hill to climb, but it isn't impossible. I can catch up, and I can play at a high level, but I cannot have let downs like I did this morning. I don't have the luxury of saying tomorrow will be a better day. I need to keep building on it. I feel like I took a step back this morning, and that disappoints me. I know what I need to do moving forward, and I know better. The time is flying by, and before you know it, tryouts will be here, and then the season. It really is now, or never.
Wednesday, November 9, 2011
Another inspirational quote.....
"What you lack in talent can be made up with desire, hustle and giving 110 percent all the time."
- Don Zimmer
- Don Zimmer
What about my legs
I can't help but picture the Dave Chappelle skit, when he is Rick James, and he is kicking his dirty feet all over Eddie Murphy's couch, and then Charlie and Eddie come over and beat on his legs till he can't walk. That is what my workout from last night made me feel like. So with talking to Kirk about my workout, he had suggested I start my workouts with an explosive exercise, so I took that to heart and decided to do Power Cleans to start out. Then went well, up until 155. I was coming up on my 3rd rep, when my left knee kind of gave way, and I almost dropped the weight. I recovered, and got the weight back on the rack, and moved on to dead lifts.
Steve arrived in time to jump in on the deadlifts with me. Both Steve and I were both having issues with our lower back yesterday, for different reasons, but it made doing both dead-lifts and squats relatively difficult. After dead-lifts we moved onto squats. I finished at 275, and by then, I was completely gassed. I did do 7 to 8 reps though, so I could have went up to 315, and squeezed out some really good ones, but for some reason, I decided to save what I had left for Bulgarian split squats. The split squats went pretty good. I couldn't believe, at 135, how much my "resting" leg would burn during each rep. It is a tough exercise, mostly because I have only done it one other time. I was pretty beat after last nights workout, but I was also pretty happy with where we ended up. I don't think I fully taxed my legs, but I hit them pretty hard. I do know that I need to take it to another level in order to be successful. It is the person that can push past the pain and fatigue that wins, and I need to be that person.
Steve arrived in time to jump in on the deadlifts with me. Both Steve and I were both having issues with our lower back yesterday, for different reasons, but it made doing both dead-lifts and squats relatively difficult. After dead-lifts we moved onto squats. I finished at 275, and by then, I was completely gassed. I did do 7 to 8 reps though, so I could have went up to 315, and squeezed out some really good ones, but for some reason, I decided to save what I had left for Bulgarian split squats. The split squats went pretty good. I couldn't believe, at 135, how much my "resting" leg would burn during each rep. It is a tough exercise, mostly because I have only done it one other time. I was pretty beat after last nights workout, but I was also pretty happy with where we ended up. I don't think I fully taxed my legs, but I hit them pretty hard. I do know that I need to take it to another level in order to be successful. It is the person that can push past the pain and fatigue that wins, and I need to be that person.
Tuesday, November 8, 2011
Progress
Well, last night was like our normal Monday schedule. I have Liam till 8, then he is off to bed, and I am off the gym. I met Steve there around 8, and chest day was on. I warmed up with 135, and honestly, I wasn't very optimistic about my bench after that set. When all was said and done though, I increased my weight by 10 pounds from last week, and put up 245 once, on my last set. So I was very happy. We did dips next, and both of us went up in weight, Steve did a plate, and I did 55lbs. We finished up with inclines (because of time constraints), and my weight suffered a bit from pushing my bench, and doing dips before inclines this week. I was pretty happy with my progress right now, and I am looking forward to seeing where I stand with everyone else that is playing.
This morning, Brandon and I did our usual skill work. I loosened up my hamstring pretty good, and was able to run about 80%. I really need to get a long stretching session in before I end up really hurting myself. That is on the agenda :-). I'd really like to discuss equipment with someone, so if anyone has any tips on shoes, gloves, or any other training equipment, please feel free to shoot me a message.
This morning, Brandon and I did our usual skill work. I loosened up my hamstring pretty good, and was able to run about 80%. I really need to get a long stretching session in before I end up really hurting myself. That is on the agenda :-). I'd really like to discuss equipment with someone, so if anyone has any tips on shoes, gloves, or any other training equipment, please feel free to shoot me a message.
Monday, November 7, 2011
Back and biking
From a training standpoint, this weekend was pretty quiet. Kathy's Aunt Cindy was in town from Texas, so we had some family time all weekend. It was nice to see everybody, and get to just relax for a couple days. We also had my niece's 3rd birthday party yesterday. It was a Halloween themed party, and they had a clown, and games. It was a really good time. Liam got to dress up one more time in his Skeleton costume.
So, after the party, Liam, Kathy and I hung out for a bit before I dropped him off by his mom, and headed to the gym to get my back workout in. This was around 5pm. I figured, I would get an hour and a half in a the gym, before meeting Cindy and Kathy's parents out for dinner at 6:45. So I got to it. 25 pull-ups to start the workout. Pull-ups 16-20 were with a 10 lb weight, and 21-26 (did one extra) with a 25lb weight. Next week we will be moving to a 35lb weight to finish things off. I then went to bent over rows. I ended that exercise at 205. I then planned on finishing my back on dead-lifts and then moving to biceps, but as I neared the end of my dead-lifts, the guy from the Y came over and asked if I would rack up the weights when I was done. I figured because he was leaving for the night, but he said that they were closing in 5 minutes, which was 6pm. Well, that kind of threw a monkey wrench into things for my biceps, but I would get to watch the end of the Packer game, and make it to dinner on time. All in all, I had a good back workout, but I do need to make sure i have enough time to do my biceps from now on. I should try and memorize the YMCA schedule, it can't be that difficult. :-)
This morning I woke up at my usual time and headed in to get my cardio workout in. I am in my 3rd session of biking for 60 minutes. This will be my last week at 60 minutes before I move to 75 minutes twice a week. Here are my stats for this morning.
So, after the party, Liam, Kathy and I hung out for a bit before I dropped him off by his mom, and headed to the gym to get my back workout in. This was around 5pm. I figured, I would get an hour and a half in a the gym, before meeting Cindy and Kathy's parents out for dinner at 6:45. So I got to it. 25 pull-ups to start the workout. Pull-ups 16-20 were with a 10 lb weight, and 21-26 (did one extra) with a 25lb weight. Next week we will be moving to a 35lb weight to finish things off. I then went to bent over rows. I ended that exercise at 205. I then planned on finishing my back on dead-lifts and then moving to biceps, but as I neared the end of my dead-lifts, the guy from the Y came over and asked if I would rack up the weights when I was done. I figured because he was leaving for the night, but he said that they were closing in 5 minutes, which was 6pm. Well, that kind of threw a monkey wrench into things for my biceps, but I would get to watch the end of the Packer game, and make it to dinner on time. All in all, I had a good back workout, but I do need to make sure i have enough time to do my biceps from now on. I should try and memorize the YMCA schedule, it can't be that difficult. :-)
This morning I woke up at my usual time and headed in to get my cardio workout in. I am in my 3rd session of biking for 60 minutes. This will be my last week at 60 minutes before I move to 75 minutes twice a week. Here are my stats for this morning.
Friday, November 4, 2011
I love this quote.....
This quote runs through my head every time it gets a little tough.
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” Lance Armstrong
The need for stretching.
So Brandon and I went to do some skills training, mainly just each of us throwing to each other. I am not going to lie, this morning was very rough. I was very tight, and had a lots of aches and pains. I fought through it, but it let doubt creep in to my mind a bit. Can I really play football at this age? Will I be in good enough shape by August to play at a very high level? I'd like to believe that I can still do anything, but it is days like this where you start to question whether it is even realistic.
Then again, I know that tomorrow is another day, and I have made a lot of progress to this point. I then go back to this from Vince Lombardi http://www.vincelombardi.com/number-one.html , then I feel a lot better. I'm looking forward to my next work out.
Then again, I know that tomorrow is another day, and I have made a lot of progress to this point. I then go back to this from Vince Lombardi http://www.vincelombardi.com/number-one.html , then I feel a lot better. I'm looking forward to my next work out.
Thursday, November 3, 2011
Cardio, the necessary evil.
Wednesday, November 2, 2011
Shoulders
I was originally going to head up to players choice tonight to hit some softballs, but I decided I didn't feel like driving up to Appleton. Instead I decided to give Hos a call and see if he wanted to go lift. So we went in a hammered our shoulders, and did a little tricep work. We started out with my favorite (not sarcastic), clean and press. I did more than I ever have tonight, 135, 3x. Again, inspiring me to keep pushing up the weights. In all honestly, my workouts have been going great, and my progress has been very steady.
I am a little worried about over training, especially after killing my legs last night, biking 14 miles this morning, and then killing my shoulders this evening. Plus, I am going to be biking again tomorrow morning. I'm not sure how long i'll be able to go tomorrow, but i'm hoping for at least an hour and a half, but we will see. I just finished eating, and I think I am ready to crash.
I am a little worried about over training, especially after killing my legs last night, biking 14 miles this morning, and then killing my shoulders this evening. Plus, I am going to be biking again tomorrow morning. I'm not sure how long i'll be able to go tomorrow, but i'm hoping for at least an hour and a half, but we will see. I just finished eating, and I think I am ready to crash.
My legs are Gel-Oh (spelled just different enough to avoid litigation)
So, last night Hos and I hit the gym around 8 to destroy our legs. It ended up being a great night for pain. We started with back squats. I finished my last set a 300lbs, 4x. I should have did another set at 315, but I had another couple exercises I wanted to tackle before the night was over.
Next I was going to do front squats, and Hos was going to do Bulgarian split squats. So we both did a set of our respective exercises, until Hos asked me to try doing the split squat. I have to tell you, I was hook immediately. I am going to switch between the 2 exercises each week now. I think they both have a lot to offer, and it breaks up the monotony a bit. I finished the Bulgarian split squats at 105. I think I can do a bit more weight, but getting the form and balance down took a little bit.
Finally we finished with dead lifts. The issue is that we were both pretty gassed after the split squats. So, I believe my dead lifts suffered a bit. I finished dead lifts at 205, which isn't as high as I could go, but was as much as my legs would give me on this night.
This morning I decided that I'm going to put in some time on the bike, and keep my heart between 140 and 150. I originally wanted to shoot for 2 hours, but because of meetings getting switched around (probably a lame excuse), I went for 65 minutes. This was the first time I stayed on any machine longer than 30 minutes. A good friend of mine, who trains hockey players suggested I put in between 2.5 & 3 hours in a sitting, while keeping my heart rate between 140-150. So, that is what I was shooting for, and I will keep pushing it. I am going to try and do this 3 times a week to start, and fit in a 4th day somewhere. Problem is, with me having to be to work by 8 at the latest, and the Y opening at 5, and Brandon and I doing skills at least 2 days a week, it makes it a little difficult to really hammer the cardio. All excuses aside, I really have to figure out what is most important to me, and playing football at a very high level is right near the top of the list. Here is a picture of my stats from this morning.
Next I was going to do front squats, and Hos was going to do Bulgarian split squats. So we both did a set of our respective exercises, until Hos asked me to try doing the split squat. I have to tell you, I was hook immediately. I am going to switch between the 2 exercises each week now. I think they both have a lot to offer, and it breaks up the monotony a bit. I finished the Bulgarian split squats at 105. I think I can do a bit more weight, but getting the form and balance down took a little bit.
Finally we finished with dead lifts. The issue is that we were both pretty gassed after the split squats. So, I believe my dead lifts suffered a bit. I finished dead lifts at 205, which isn't as high as I could go, but was as much as my legs would give me on this night.
This morning I decided that I'm going to put in some time on the bike, and keep my heart between 140 and 150. I originally wanted to shoot for 2 hours, but because of meetings getting switched around (probably a lame excuse), I went for 65 minutes. This was the first time I stayed on any machine longer than 30 minutes. A good friend of mine, who trains hockey players suggested I put in between 2.5 & 3 hours in a sitting, while keeping my heart rate between 140-150. So, that is what I was shooting for, and I will keep pushing it. I am going to try and do this 3 times a week to start, and fit in a 4th day somewhere. Problem is, with me having to be to work by 8 at the latest, and the Y opening at 5, and Brandon and I doing skills at least 2 days a week, it makes it a little difficult to really hammer the cardio. All excuses aside, I really have to figure out what is most important to me, and playing football at a very high level is right near the top of the list. Here is a picture of my stats from this morning.
Tuesday, November 1, 2011
Training Equipment
Here are the supplements I am taking for my training.
Here is some of the equipment I have purchased for my training.
Training Update
So last night was chest night. Steve and I headed over to the Y right from work. I am already almost back to where I was at my peak of working out. I started at 155, and finished at 235, 1 time. We tried 240, but I barely got it off my chest before it came back down. My goal before the tryout is to be back to doing 225 10 times. I think it is realistic, considering how far I've come in the last 4 weeks. After flat bench, we moved to incline. My first week back to the gym, I was only able to do 135 once. Last night I was able to do it 11 times, and I finished at 185 for 2 reps. I was actually very happy with where I am with incline presses. Next we moved to dips. Pretty straight forward there, just did my last set with a 45lb plate, 4 times. We then did flies, and dumbbell pull overs.
It was really a good workout last night. I cannot complain where I am at, at this point, but I do need to step it up. I weighed about 184lbs this morning, and again, I do not want to play under 205. I have increased my caloric intake this week, so we will check again in a couple weeks.
This morning Brandon and I went and did more skill training. My arm finally felt good throwing. A couple of throws tweaked it, but it subsided relatively quickly. Also, a guy that usually runs sprints on the field decided to cover Brandon on a couple plays. I was impressed, Brandon was able to outrun him, and was cutting really clean. I completed 2 of them, and the other 2 were just horrible throws. So needless to say, I am still very impressed with Brandon's work ethic, and passion for the game.
It was really a good workout last night. I cannot complain where I am at, at this point, but I do need to step it up. I weighed about 184lbs this morning, and again, I do not want to play under 205. I have increased my caloric intake this week, so we will check again in a couple weeks.
This morning Brandon and I went and did more skill training. My arm finally felt good throwing. A couple of throws tweaked it, but it subsided relatively quickly. Also, a guy that usually runs sprints on the field decided to cover Brandon on a couple plays. I was impressed, Brandon was able to outrun him, and was cutting really clean. I completed 2 of them, and the other 2 were just horrible throws. So needless to say, I am still very impressed with Brandon's work ethic, and passion for the game.
Monday, October 31, 2011
Weekends are not for resting.
Because of wood bat league softball on Thursday night (2 games), and parenting duties on Friday (took Liam trick or treating downtown Appleton), I was unable to workout either day. So that left me Saturday and Sunday to get my shoulder and back days in.
Saturday morning, I dropped Jake off at the bus to go to final game of the season. Unfortunately he did not get to play because of the concussion he suffered the week before, but I was proud of him for going to support his team. So, I hit the gym at 8am, and went through my shoulder routine. I started with the clean and press, which honestly is becoming my favorite exercise. It is a great total body workout. My last set ended at 115, so next week I will try a plate. I can clean a plate no problem, but pressing it may prove to be difficult. Next was the military press. I used dumbbells for doing the military press. I started with 35's, and did my last set with 50's. I then proceeded over to upright row, which again, I only got to 95 on my last set, but on a good note, I was mixing in shrugs between upright row sets. I finished up my workout with triceps exercises, which I have stopped hitting directly, but I had time, and I wanted to get some extra work in on them. I just did some pulldowns, and then burned it out with the rope. All in all, it was a good workout. I do need to step up my cardio and ab routine though.
Sunday wasn't much different. The Y opens at 11, so I headed in to rip my back up. I started with pull-ups, another one of my favorites. The first 15 I do with body weight alone.The next 5 with a 10lb weight, and the last 5 with a 25lb weight. My next exercise is the bent over row. This exercise still provides some difficulty for me, from a form standpoint. I did do my last set at 205, but I really could feel it in my lower back. I then finished my back off with dead lifts. I finished at 225, and my lower back was cashed. I finished up my workout with doing some bicep work. I started with straight bar curls, and finished my last set at 105. I then went to preacher curls, and ended my last set at 75. This workout went relatively well, but I need to add more to my back routine.
This morning, Brandon and I did some skill training. Mostly just running routes and catching. I am more and more impressed with Brandon every time we go to do skill training. His hands get better and better, and my body just gets worse and worse. I have an issue with my throwing arm. Every time I throw a ball with everything I got, I have a sharp pain from the delt through the top of my bicep. I can never seem to stretch it enough. I can short arm all my throws, and it's fine, but when I try and really throw one, it is painful.
So, I normally try and post these daily, but I had other things going on this weekend, so I had some making up to do this morning. Chest day today, i'm looking forward to it.
Saturday morning, I dropped Jake off at the bus to go to final game of the season. Unfortunately he did not get to play because of the concussion he suffered the week before, but I was proud of him for going to support his team. So, I hit the gym at 8am, and went through my shoulder routine. I started with the clean and press, which honestly is becoming my favorite exercise. It is a great total body workout. My last set ended at 115, so next week I will try a plate. I can clean a plate no problem, but pressing it may prove to be difficult. Next was the military press. I used dumbbells for doing the military press. I started with 35's, and did my last set with 50's. I then proceeded over to upright row, which again, I only got to 95 on my last set, but on a good note, I was mixing in shrugs between upright row sets. I finished up my workout with triceps exercises, which I have stopped hitting directly, but I had time, and I wanted to get some extra work in on them. I just did some pulldowns, and then burned it out with the rope. All in all, it was a good workout. I do need to step up my cardio and ab routine though.
Sunday wasn't much different. The Y opens at 11, so I headed in to rip my back up. I started with pull-ups, another one of my favorites. The first 15 I do with body weight alone.The next 5 with a 10lb weight, and the last 5 with a 25lb weight. My next exercise is the bent over row. This exercise still provides some difficulty for me, from a form standpoint. I did do my last set at 205, but I really could feel it in my lower back. I then finished my back off with dead lifts. I finished at 225, and my lower back was cashed. I finished up my workout with doing some bicep work. I started with straight bar curls, and finished my last set at 105. I then went to preacher curls, and ended my last set at 75. This workout went relatively well, but I need to add more to my back routine.
This morning, Brandon and I did some skill training. Mostly just running routes and catching. I am more and more impressed with Brandon every time we go to do skill training. His hands get better and better, and my body just gets worse and worse. I have an issue with my throwing arm. Every time I throw a ball with everything I got, I have a sharp pain from the delt through the top of my bicep. I can never seem to stretch it enough. I can short arm all my throws, and it's fine, but when I try and really throw one, it is painful.
So, I normally try and post these daily, but I had other things going on this weekend, so I had some making up to do this morning. Chest day today, i'm looking forward to it.
Friday, October 28, 2011
TGIF
So, took this morning off of cardio and abs, after playing 2 games last night. Last night we finished up our wood bat softball league undefeated, winning both the 7:30 & 8:30 games. So, with as much running as I did last night, and how sore my legs still are from Wednesday, I decided not to lift.
I do plan on lifting tonight. Shoulder day! It is a pretty sad excuse for not going this morning, but I really felt i needed the rest, and laying in bed for another hour was nice.
I do plan on lifting tonight. Shoulder day! It is a pretty sad excuse for not going this morning, but I really felt i needed the rest, and laying in bed for another hour was nice.
Thursday, October 27, 2011
A day of rest.....
So my workout partner (Steve Hosfelt) and I did legs last night. It was a little off the normal schedule, but hey, you go when you can. We started with squats, and I went 185(10), 225(10), 275(6), 245(8). My goal is to be able to be able to do 405 at least once by January. My form started to suffer at 275, so I dropped back to 245 to finish off. Next I did front squats. I know I ended at 195 4 times. It is crazy about how much weaker you are doing front squats. After that, my energy was gone. It was completely my fault. I did not eat nearly enough yesterday to accommodate that kind of workout. It will definitely not happen again.
Wednesday, October 26, 2011
The beginning of my semi-pro football journey.
So, what makes a 35 year old man, who is 5'7", 190lbs want to attempt to play semi-pro football after almost 20 years of not wearing pads. Well, I guess there are a few reasons that I want to give this a shot, some selfish, some not so selfish. I guess i'll start with the selfish reasons.
First, I never got the chip off my shoulder from being cut from my Pop Warner team when I was 11. I knew I could play then, but I was just too small. At 11 years old, I weighed 49 pounds, the league minimum was 63lbs. I went to every practice, all the way up to the week before the season was supposed to start. The coach called me over at the end of practice and told me that it was just too dangerous to have me on the field. So I was cut, and that was that. I would like to believe that it wasn't my lack of talent that got me cut, but honestly, I was fast, but a mediocre football player at best. That didn't stop it from hurting though, and I have carried that with me for years.
I finally got an opportunity to play again when I was in high school. Sophomore year football, and it was a great time. I got to play receiver, and return kicks, and a little defense sprinkled in here and there. I was still the smallest guy on the team, but I got lots of playing time, and felt I could contribute, though didn't get a lot of opportunities in the games, and again, my fault, there were better options on the team, that worked harder. Little did I know, the last game of that season would be the last time I would ever wear football pads again. Girls, cars, and money trumped my desire to play sports.
So, that brings us up to the present. I am like any typical 30+ year old guy. I love to sit on the couch watching football, and criticize players for making dumb mistakes, or decisions that "I" would have made differently. I talk about how if I had just a few breaks in life, I could have "played that game". Well, I ran across an article one day, when I was looking for a new workout plan. The article was about a 40 year old guy who started training one day, and decided to play semi-pro ball, and had been playing for 3 years now. So here is this 40 year old guy, now 43, who put his money where his mouth was, and went for it. So I thought, what is stopping me from doing the same thing. Then I did a reality check, lots of things were stopping me. Lets start with being about 18% body fat. Not wearing pads for almost 20 years. Not seriously training "EVER" to be a professional athlete. Then throw on top my family responsibilities, full time job, and hobbies, there just wouldn't be any time. Sometimes, you have to make sacrifices, and for the right reasons, I was willing to make those sacrifices, which segues nicely into the non-selfish reasons for playing.
Lets start with who I am. I am a 35 year old software developer from Oshkosh, Wisconsin. I like to consider myself a father of 3, which seems like an odd statement, but stay with me. I have one biological son, he is 3 years old. My girlfriend has 2 sons, ages 14 and 13. I know they are not my biological sons, but I do my best to treat them that way, and make them feel that they are my own. They have their own father, and the last thing I want to do is replace him, but I do want the boys to feel like they can count on me, trust me, and come to me with anything.
So, with all of that said, here are the unselfish reasons I want to play football. As a parent it is easy to tell your children to work hard to achieve your dreams. It's easy to constantly tell them try this, and try that, and work through the pain. I guess I want to take it a step further. Playing football is a dream of mine, and I feel, how can I tell the boys to chase their dreams, when I'm not doing the same? So, that is exactly what I am doing. The way I am training, I am training as if I am going to be trying out for the Packers in January. I don't want to just play football to say that I was a 35 year old man that was "on" a semi-pro football team. Look, they gave me a jersey and everything!! I want to play at a high level. I want to be counted on to make plays, and make a difference on the field. I do not want to just show up and be on the team. I want the boys to see that I put my money where my mouth is. I will be putting in months, if not years of hard work to make this dream come true. I want them to see what it takes to go from the couch, to the field, and to play at a high level. Do I have any idea if I have what it takes? Heck no I don't, but I am driven (or dumb) enough to believe that I can get myself there. I am a firm believer that if I do not have natural talent in an area, I can still get to that point with lots of hard work.
Now, how hard do I plan on working? Well, my training began on October 3, 2011. My training is based on a lot of things. I have read a lot about how football players prepare in the off season, for the next season. So I took some from that. I have a friend who trains people for playing hockey, and was a division 1 hockey player, and Olympic skater himself. I take a lot of advice from him. I have another friend that trains our oldest boy for speed and agility, and I take a little bit from him. I have a relatively strict diet now. I am religious on my supplements. I do skill training with the oldest boy twice a week.
I have an AM and PM workout schedule. My AM schedule, before work consists of cardio, which consists of running a mile or two, then going on the field to do sprinting drills (40 yard dash, shuttle run, suicides), ab workout, and skills training. Also every other day in the AM I workout my calves, hamstrings, and quads (hip flexor machine).
My PM schedule is 4 days a week, after work. Monday is chest day, Tuesday is leg day, Thursday Shoulders, and Friday (Saturday or Sunday) is back day. Here is the breakdown.
Chest
First, I never got the chip off my shoulder from being cut from my Pop Warner team when I was 11. I knew I could play then, but I was just too small. At 11 years old, I weighed 49 pounds, the league minimum was 63lbs. I went to every practice, all the way up to the week before the season was supposed to start. The coach called me over at the end of practice and told me that it was just too dangerous to have me on the field. So I was cut, and that was that. I would like to believe that it wasn't my lack of talent that got me cut, but honestly, I was fast, but a mediocre football player at best. That didn't stop it from hurting though, and I have carried that with me for years.
I finally got an opportunity to play again when I was in high school. Sophomore year football, and it was a great time. I got to play receiver, and return kicks, and a little defense sprinkled in here and there. I was still the smallest guy on the team, but I got lots of playing time, and felt I could contribute, though didn't get a lot of opportunities in the games, and again, my fault, there were better options on the team, that worked harder. Little did I know, the last game of that season would be the last time I would ever wear football pads again. Girls, cars, and money trumped my desire to play sports.
So, that brings us up to the present. I am like any typical 30+ year old guy. I love to sit on the couch watching football, and criticize players for making dumb mistakes, or decisions that "I" would have made differently. I talk about how if I had just a few breaks in life, I could have "played that game". Well, I ran across an article one day, when I was looking for a new workout plan. The article was about a 40 year old guy who started training one day, and decided to play semi-pro ball, and had been playing for 3 years now. So here is this 40 year old guy, now 43, who put his money where his mouth was, and went for it. So I thought, what is stopping me from doing the same thing. Then I did a reality check, lots of things were stopping me. Lets start with being about 18% body fat. Not wearing pads for almost 20 years. Not seriously training "EVER" to be a professional athlete. Then throw on top my family responsibilities, full time job, and hobbies, there just wouldn't be any time. Sometimes, you have to make sacrifices, and for the right reasons, I was willing to make those sacrifices, which segues nicely into the non-selfish reasons for playing.
Lets start with who I am. I am a 35 year old software developer from Oshkosh, Wisconsin. I like to consider myself a father of 3, which seems like an odd statement, but stay with me. I have one biological son, he is 3 years old. My girlfriend has 2 sons, ages 14 and 13. I know they are not my biological sons, but I do my best to treat them that way, and make them feel that they are my own. They have their own father, and the last thing I want to do is replace him, but I do want the boys to feel like they can count on me, trust me, and come to me with anything.
So, with all of that said, here are the unselfish reasons I want to play football. As a parent it is easy to tell your children to work hard to achieve your dreams. It's easy to constantly tell them try this, and try that, and work through the pain. I guess I want to take it a step further. Playing football is a dream of mine, and I feel, how can I tell the boys to chase their dreams, when I'm not doing the same? So, that is exactly what I am doing. The way I am training, I am training as if I am going to be trying out for the Packers in January. I don't want to just play football to say that I was a 35 year old man that was "on" a semi-pro football team. Look, they gave me a jersey and everything!! I want to play at a high level. I want to be counted on to make plays, and make a difference on the field. I do not want to just show up and be on the team. I want the boys to see that I put my money where my mouth is. I will be putting in months, if not years of hard work to make this dream come true. I want them to see what it takes to go from the couch, to the field, and to play at a high level. Do I have any idea if I have what it takes? Heck no I don't, but I am driven (or dumb) enough to believe that I can get myself there. I am a firm believer that if I do not have natural talent in an area, I can still get to that point with lots of hard work.
Now, how hard do I plan on working? Well, my training began on October 3, 2011. My training is based on a lot of things. I have read a lot about how football players prepare in the off season, for the next season. So I took some from that. I have a friend who trains people for playing hockey, and was a division 1 hockey player, and Olympic skater himself. I take a lot of advice from him. I have another friend that trains our oldest boy for speed and agility, and I take a little bit from him. I have a relatively strict diet now. I am religious on my supplements. I do skill training with the oldest boy twice a week.
I have an AM and PM workout schedule. My AM schedule, before work consists of cardio, which consists of running a mile or two, then going on the field to do sprinting drills (40 yard dash, shuttle run, suicides), ab workout, and skills training. Also every other day in the AM I workout my calves, hamstrings, and quads (hip flexor machine).
My PM schedule is 4 days a week, after work. Monday is chest day, Tuesday is leg day, Thursday Shoulders, and Friday (Saturday or Sunday) is back day. Here is the breakdown.
Chest
- Flat Bench
- Incline Bench
- Dips
- Barbell pullover
- Squats
- Front squats
- dead lifts
- straight leg dead lifts
- upright rows
- clean and press
- shrugs
- military press
- Pull-ups
- bent over rows
- dead lifts
So, that is my routine as it stands now. I'm also trying to improve my routine, and tweak things as I find them necessary. Currently, I am finding that I am losing way too much weight, but i'm monitoring it before I change anything. I'm hoping it levels off. I do not plan on playing under 200lbs, and my goal is to play at 205.
If anyone reads this and have any input, or suggestions, or anything at all, please feel free to share your insight. I'm looking for every little bit of help I can to make this thing a reality.
My next post will include what supplements I am currently taking, my diet, and what equipment I have purchased in order to help me achieve my goal.
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