10/3/2011
02/23/2012
Showing posts with label weight lifting. Show all posts
Showing posts with label weight lifting. Show all posts
Thursday, February 23, 2012
My Progress
After a discussion with my girlfriend (Kathy) this morning, about how I felt about not making the gains I had hoped for over last 5 months, and her telling me that she really notices the difference in me . I had remembered that I had taken pictures when I started, just for my own reference. I decided to take a picture this morning, and compare the 2. I will say that I am nowhere near where I want to be, but I have to admit, even to myself, that I have made some progress. Here is what that progress looked like. Again, I know that I have a long way to go, but I think that the hard work, countless hours at the gym, and support of so many friends, and all my family. I have started to get somewhere. Once again, this is only the beginning. We will do this again in a couple months and see where we are at. I am learning new things about my body every single day, and I believe every little bit helps.
Driven.....
Driven, when I first thought about that word, it seemed obvious to me, as to what it meant. As I progress through my current journey, the word continues to somewhat evolve. I honestly never considered myself a drive n person. I always reserved that word for people who I perceived as successful, and built, and wealthy. I figured i'd always be on the outside looking in, and that I'd never the "drive" that the successful people do. Then I sat back, and I looked at what I have accomplished since October of 2011, the month that I decided that I was going to do whatever it took to not just "play" semi-pro football, but do everything I possibly could to train so I could be a stand out player.
I am trying to be the overly humble person that is almost annoyingly modest about their accomplishments. Granted, I haven't cured cancer, and I haven't helped the homeless, but at the same time I haven't sat on my ass hoping things would happen for me. The workouts, supplements, and skills training all add up to a sense of accomplishment. I have really done something in the last 5 months, but at the same time, I have just begun. Which leads me to my next point. One thing I've found demoralizing, yet inspiring at the same time is the fact that you are never done. Meaning, sometimes you think, hey if I get to 200lbs, i'll be done, or if I get down to 5% body fat i'll be done, or maybe, if I catch every pass thrown to me, I'll be done. The truth of the matter is, you are never done. The harder I work, and the more goals I meet, the more I find new things to accomplish. I find more things I can be better at. You close one door behind you, and turn around, and there are 50 more doors in front of you. I am not complaining though, I actually find it motivating. What would this all be worth if it was easy? Everyone would be a professional athlete if you didn't have to work hard at it. I've really started down a life long path of health and wellness. What I have gained in these 5 months are a new foundation to my life. I am in great shape, and I am eating better than I ever have. I am also very realistic. I know that this is just the beginning, and I am not looking for an end. I'll just keep setting milestones, and I'll just keep moving forward, and getting better. Hopefully one day I can use what I have learned to inspire someone else to take a similar journey, and help them through it. That is all yet to be determined. I really wouldn't trade this for anything, I am honestly excited about the future, and where I am going.
I am trying to be the overly humble person that is almost annoyingly modest about their accomplishments. Granted, I haven't cured cancer, and I haven't helped the homeless, but at the same time I haven't sat on my ass hoping things would happen for me. The workouts, supplements, and skills training all add up to a sense of accomplishment. I have really done something in the last 5 months, but at the same time, I have just begun. Which leads me to my next point. One thing I've found demoralizing, yet inspiring at the same time is the fact that you are never done. Meaning, sometimes you think, hey if I get to 200lbs, i'll be done, or if I get down to 5% body fat i'll be done, or maybe, if I catch every pass thrown to me, I'll be done. The truth of the matter is, you are never done. The harder I work, and the more goals I meet, the more I find new things to accomplish. I find more things I can be better at. You close one door behind you, and turn around, and there are 50 more doors in front of you. I am not complaining though, I actually find it motivating. What would this all be worth if it was easy? Everyone would be a professional athlete if you didn't have to work hard at it. I've really started down a life long path of health and wellness. What I have gained in these 5 months are a new foundation to my life. I am in great shape, and I am eating better than I ever have. I am also very realistic. I know that this is just the beginning, and I am not looking for an end. I'll just keep setting milestones, and I'll just keep moving forward, and getting better. Hopefully one day I can use what I have learned to inspire someone else to take a similar journey, and help them through it. That is all yet to be determined. I really wouldn't trade this for anything, I am honestly excited about the future, and where I am going.
Tuesday, February 7, 2012
Diet, Training, and progress
Lots has happened in the last couple of weeks. I have started tracking my diet with MyFitnessPal on my IPhone. My calories have been very strict, and I have not gone over my allotted calories for that particular day. I try and keep my fat very low, and my protein at about 1gm per pound of body weight, and my carbs around 40% of my diet. So far, so good. The only discouraging part of the whole thing is, my body fat hasn't dropped at all in the past 2 weeks. I'm not sure what to make of that, but i'll continue to monitor it, and see where it goes.
As for my training, I am still training regularly, but the times are sporadic, and therefore a little chaotic for my liking. I'm still getting all my workouts in for the week, but it is just all over the board. My gains have leveled off, and that wasn't unexpected. I will say that I am consistently sore though, and that worries me a little bit. I do not want to believe that I am over training, but I do have to make sure that I am closely monitoring it. I do not want my workouts to be counter productive.
My supplement intake has been very consistent. Protein Shake with creatine, first thing in the morning, along with my Armor-V vitamin. I then eat an orange, and have a cup of coffee. 10 am a bowl of Oatmeal, and then lunch time, I have usually have a good carb, protein, and some fruit. Again, I feel my diet is pretty good, not great, but a heck of a lot better than it was.
As for football, there are a lot of things I need to work harder on. I really need more receiving practice. I let too many balls bounce off my hands in warm-ups last night, and my confidence was a little shaken, which mentally is not acceptable. So, more work, and more concentration.
My goals are becoming more and more clear. I need to increase my speed, strength, endurance, and weight, and reduce my body fat. Once I see those things happening, I'll worry more about numbers, and actual milestones.
As for my training, I am still training regularly, but the times are sporadic, and therefore a little chaotic for my liking. I'm still getting all my workouts in for the week, but it is just all over the board. My gains have leveled off, and that wasn't unexpected. I will say that I am consistently sore though, and that worries me a little bit. I do not want to believe that I am over training, but I do have to make sure that I am closely monitoring it. I do not want my workouts to be counter productive.
My supplement intake has been very consistent. Protein Shake with creatine, first thing in the morning, along with my Armor-V vitamin. I then eat an orange, and have a cup of coffee. 10 am a bowl of Oatmeal, and then lunch time, I have usually have a good carb, protein, and some fruit. Again, I feel my diet is pretty good, not great, but a heck of a lot better than it was.
As for football, there are a lot of things I need to work harder on. I really need more receiving practice. I let too many balls bounce off my hands in warm-ups last night, and my confidence was a little shaken, which mentally is not acceptable. So, more work, and more concentration.
My goals are becoming more and more clear. I need to increase my speed, strength, endurance, and weight, and reduce my body fat. Once I see those things happening, I'll worry more about numbers, and actual milestones.
Wednesday, January 25, 2012
Flag Football Game #3
Our 3rd game of the season put us against some of the Fond Du Lac Crusaders from the IFL. They were really good. Their quaterback had a great arm, and made good decisions, and their receivers pretty much caught everything. We started off really slow on offense, but Alex figured them out after our second possession, and then the track meet was on. We eventually brought it to within 4 points, with a couple minutes left, but they had the ball, and were able to run the clock out on us. Our second half defense was really good, and we didn't get shredded as bad as we did in the first half.
On another note, I only got to play defense again this week, which is okay. Wherever I can help has been my motto so far. These guys do not know me, or what I can do, but hopefully I will get some opportunities to show them what I can do very soon.
I did manage to get spiked by one of the receivers on the other team during a "pick" play, which ended up requiring four stitches. I really didn't think that I would end up having to get stitches because of a cleat in indoor football, but it's just part of the game. I did end up playing the rest of the game after getting spiked, mainly because it wasn't bleeding, and there was absolutely no pain. Which of course led me to believe that I didn't require stitches, so after the game, I went to the gym and lifted weights. Once I arrived home, Kathy saw the wound, and convinced me to get the doctors opinion on the wound, and at 10pm at night, there is no walk-in clinic open, so emergency rooms rates apply!!! The RN, PA, and Doctor I requested to look at the wound before I would go into the ER all suggested that I get a tetanus shot, as well as have it stitched up, and so pretty much my decision was made for me. The only pain I felt in the whole thing was in my wallet. A $200 Emergency room co-pay hit me pretty hard :-(.
On another note, I only got to play defense again this week, which is okay. Wherever I can help has been my motto so far. These guys do not know me, or what I can do, but hopefully I will get some opportunities to show them what I can do very soon.
I did manage to get spiked by one of the receivers on the other team during a "pick" play, which ended up requiring four stitches. I really didn't think that I would end up having to get stitches because of a cleat in indoor football, but it's just part of the game. I did end up playing the rest of the game after getting spiked, mainly because it wasn't bleeding, and there was absolutely no pain. Which of course led me to believe that I didn't require stitches, so after the game, I went to the gym and lifted weights. Once I arrived home, Kathy saw the wound, and convinced me to get the doctors opinion on the wound, and at 10pm at night, there is no walk-in clinic open, so emergency rooms rates apply!!! The RN, PA, and Doctor I requested to look at the wound before I would go into the ER all suggested that I get a tetanus shot, as well as have it stitched up, and so pretty much my decision was made for me. The only pain I felt in the whole thing was in my wallet. A $200 Emergency room co-pay hit me pretty hard :-(.
Stats and training
I wouldn't say that I completely overhauled my workout, but I will say that I fully re-evaluated my progress, and realized I have very little information to gauge my progress by. Honestly, the only things I could go off of is how much weight i could lift compared to the previous week, my weight, and what I see in the mirror. This is completely inadequate for what I am trying to accomplish.
If I go back and read my original post from October, I had some goals. One of my goals was to weigh 205 pounds before the season started. Of course, this was without sacrificing speed and agility. Well, I discovered that my weight hasn't moved, my agility and speed have improved, and my body fat is yet to be tested (my goal is 8%, but 10% would make me very happy).
So, with all of that said, I have decided to take the bull by the horns, and track my progress a lot closer, and be more detail oriented. I purchased 2 soft tape measures, a body fat tester, and have joined BodySpace on www.bodybuilding.com, which allows me to enter stats and goals. So, in my posts here, when I update my stats on My BodySpace, I will leave a link to that page in my blog post.
I have also started evaluating my workout, and progress there. I'm looking at shortening my rest time, but the jury is still out. My main object is to gain strength, yet I do need to build up some muscle endurance. I fatigue way too quickly when doing super sets. Perhaps my goals are unrealistic, and that is another area I need to revisit. I'll discuss this more with Kirk Olson, and see what he recommends, and by putting all of that together, I will be better able to gauge my progress and what changes I need to make in order to achieve my goals.
Goals
40 yard dash: 4.5
Body Fat %: 8%
Weight: 205lbs
Bench Press: 225 10x, 315 1x
Squat: 405lbs
More goals to come as I keep re-evaluating my progress.
If I go back and read my original post from October, I had some goals. One of my goals was to weigh 205 pounds before the season started. Of course, this was without sacrificing speed and agility. Well, I discovered that my weight hasn't moved, my agility and speed have improved, and my body fat is yet to be tested (my goal is 8%, but 10% would make me very happy).
So, with all of that said, I have decided to take the bull by the horns, and track my progress a lot closer, and be more detail oriented. I purchased 2 soft tape measures, a body fat tester, and have joined BodySpace on www.bodybuilding.com, which allows me to enter stats and goals. So, in my posts here, when I update my stats on My BodySpace, I will leave a link to that page in my blog post.
I have also started evaluating my workout, and progress there. I'm looking at shortening my rest time, but the jury is still out. My main object is to gain strength, yet I do need to build up some muscle endurance. I fatigue way too quickly when doing super sets. Perhaps my goals are unrealistic, and that is another area I need to revisit. I'll discuss this more with Kirk Olson, and see what he recommends, and by putting all of that together, I will be better able to gauge my progress and what changes I need to make in order to achieve my goals.
Goals
40 yard dash: 4.5
Body Fat %: 8%
Weight: 205lbs
Bench Press: 225 10x, 315 1x
Squat: 405lbs
More goals to come as I keep re-evaluating my progress.
Tuesday, January 17, 2012
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.
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
George Stoichev
Thursday, January 5, 2012
Wednesday, January 4, 2012
Tuesday, January 3, 2012
Quote
"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.
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.
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.
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