My ride was thought provoking.

Yesterday was kind of a major accomplishment for me.  That morning, I had decided that I am going to ride the Wiouwash Trail in Oshkosh.  I didn't plan on riding all the way to Hortonville, but that is what I ended up doing.  I then turned around and rode back home.  It was a great accomplishment for me because I hadn't rode that long in probably 25 years!  I think I've done one trip longer, and that was all the way across the city of San Diego with my mom and sisters.  Since then, my furthest ride has been 25 miles, and that was on a stationary bike.  This trip was 44 miles long, when all was said and done.  http://www.endomondo.com/workouts/55310740
I had a lot of time to think  yesterday while riding that trial, by myself.  I thought about playing football, and what I still needed to work on before the season started.  I thought about my career, and how I've really put my "job" on the back seat while I train for the upcoming season.  Not saying I neglect my duties, not at all, but I do not put in the study time that I have put in, in the past.  I normally would go home, and study on a subject, until I had it down.  Now my extra time is spent working with the boys, lifting weights, riding bikes, or studying my play book.  I am not apologetic for it, because I truly believe this is what I have to do in order to be successful.  If I am not successful this season, then it is a waste of my time, the teams time, and my family's time, as I have mentioned in previous posts.
I also had time to think about my family.  I thought about my mom (Rose), and how we used to always go on bike rides all around San Diego, because she didn't drive, and outside of public transportation, it was our only means of transportation.  I thought about my sisters, and how I regret not seeing them more, and spending more time with them..  I thought about my brother Josh, and how I wish he could play football with me before my window closes for this type of competition.  I think it would be something we could both share with our sons, to show them it is never too late to pursue something you love to do.  I thought about my brother Sean, and how I wish I could convince him to get off his ass and face the world.  I also thought about all my nieces and nephews, and how I need to be a better Uncle to all of them.  My mom (Kathy), and how she always made living at home tolerable, and protecting us from...............
I thought about my dad, and how I wish he could see how much I have really accomplished in my life.  As much as I outwardly deny that I care one way or another, what he thinks about me, deep down, we all want to make our parents proud, no matter how things all went growing up.
I thought about all the friends that have come and gone out of my life since the beginning, and how I wonder what each and every one of them are doing.
I thought about my girlfriend, Kathy, and how supportive she has been of everything I want to do, and work for.  I thought about our future together, and what that is actually going to be.  I thought about the boys, Brandon and Jake, and how they really view me.  Maybe i'm just another one of their mother's boyfriends.  I really hope they think more of me than that, but honestly, I don't really know how they feel about me.  I try hard to set an example, and to work hard, and to give them all the things they need to be successful.  I knew growing up, that I wanted for so many things, but I know for a fact that these boys want for nothing.  That's the way I want it to be, and I just hope that the message is getting across to them.
Finally, I thought about my son, Liam.  I thought about how I am going to help him become the man I never was. I thought about how I want to instill in him, hard work, and the success that goes along with it.  I wished he was riding there with me, and how we could just sit and chat about so many things.  I don't want him to ever doubt how much I love him, and I want him to realize how much he has changed my life. I am not the same person I was 4 years ago.  My priorities have completely changed, and I know that my actions do not only effect me anymore.  I feel that if I do not work hard to succeed, I cannot ask anyone else to do it either.  So, I will lead by example.

Flag Football Game #2

I'm going to change up how I BLOG about my training in the very near future.  Reading about individual weight increases is getting redundant and dry.  I think I'll keep weekly stats and measurements, and any milestones I reach, but keep the individual lifts out of the whole thing.  I'm going to focus more on what I am doing, my thoughts on what I am doing, and discoveries I make along the way.  Be it supplementation, dieting, new training routines, equipment reviews, etc etc....

So, on to my game from last night.  We ended up losing the game, but we only played with 6 guys, and the other team definitely took advantage of the height difference.  Short passes were killing me last night, I just couldn't get underneath the route.  I was giving them the short stuff, and hoping for a mistake, which never came. I did get to play some offense last night, and have a couple catches, but not scores.  I'm sure as Alex gets more comfortable with what I can do, I'll get more opportunities.  Right now i'm using it as an opportunity to get some cardio work in, and some work with the guys on the Outlaws.  A couple of things from last night.  I'm not overly impressed with the NFL Equipment Mayhem gloves.  They really loose their grip quickly, until refreshed with water (or sweat, or spit).  My Under Armor gloves stayed sticky longer.  Also, the medium is just a hair too big, but the small was too small. I'm going to try the Reebok Fade, and maybe see what Nike has for gloves as well. Also, I bought a new pair of running shoes.  They are New Balance, and very light, and comfortable.  I got to really work them over last night, and I really do like them.  I will see once I get to try them at XLR8, and see how they are for running wide open.
Next week, I am wearing long socks, that come up to my knees.  My legs got really tore up on the turf this week.  Maybe I should try and stay on my feet more, but at the same time, my style is wide open, so full commitment on every play, so whatever happens, happens.

Quote

" Giving up is for those who never intended to be great, but only posed so that we could admire what they would never become."
George Stoichev

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"Do not be afraid of death. Be afraid of the half-lived life!" - Laird Hamilton

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"As human beings, our greatness lies not so much in being able to remake the world, as in being able to remake ourselves." - Mahatma Gandhi

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"Great works are performed, not by strength, but perseverance." - Samuel Johnson

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"High achievement always takes place in the framework of high expectation." - Charles Kettering

Back at it!!!!

After a full week away from touching weights, I finally got back at it on Monday (1/2/2012).  I will start off by saying that the week off was very good for my body.  I ended up doing nothing, except for one session with Mike Draheim at XLR8, for sprinting and agility.  Other than that, I sat on my ass, and played XBox 360, and just ate like crap.  I figured, after 3 months of hard work, a week of brainless activity was in order.
Last night, Steve and I hit the chest pretty hard.  I finished my sets @ 265 on the bench, and they came back down to 225, and then 185.  Then we jumped over to dips.  I finsihed dips @ 90lbs.  Incline bench was just as eventful, except I finished it @ 205, instead of the normal 225.  Finally, we added pullovers back into the routine.  They went really well last night, and I think that I was a little light on the weight.  I finished @ 60lbs, but could probably have finished @ 70, if I hadn't started so low.
We are now going to work chest and legs in twice a week.  Along with sprint training once a week, swimming one day a week, skills training twice a week, and biking twice a week I should be ready for the season....hopefully.  I know i'm working harder, but I just hope i'm working smarter.  I want to be maximizing my time in the gym. I do realize I need a very intense stretching routine added in very soon, as well as a hard core, "core" routine.  More to come on all of that.

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It is better to be hated for what you are than loved for what you are not.-André Gide

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‎"We make a living by what we get, but we make a life by what we give." - Winston Churchill

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.

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.

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.

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‎"Playing it safe is the riskiest choice we can ever make." - Sarah Ban Breathnach

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.

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.

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.

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.

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.

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.