110831

AM -
Stretch hip flexor, hamstring, and adductor

Noon -
Bike x 15 minutes
Core - 3 sets of plank front and side, bird dog, lateral leg raise, bridge, farmers carry, and med ball
TRX push up and row 3 x 8 each

110830

AM -
Hip flexor and hamstring stretch

Noon -
Active ROM
2 mile run - 3 tempo sections
3 circuits of lunges 15# dumb bells, step jumps, and med ball squats
3 circuits of dead lifts 90# and back extension
Stretch hamstrings, hip flexors, calves, and adductors

PM -
Stretch Glutes

110829

Noon -
Bike x 15 minutes
Core - 3 sets of plank front and side, bird dog, lateral leg raise, bridge, farmers carry, and med ball
TRX push up and row 3 x 8 each
Stretch - hamstrings and hip flexors

PM -
Stretch - hamstrings and hip flexors

110828

Played some volleyball yesterday but I'm feeling like I have a bad case of draggin ass. I am having some fun planning for 2011 - 2012.

110825

Third night this week that I did not sleep well. This was the worse of he 3. Definitely no lunch workout and I need a nap.

PM - Volleyball

110824

Noon - I am feeling a little tired today, could be the extra work hours I've had this week. Or, it's sleep related. I had a couple not so good sleep nights in a row, but last night was good.

Leg swings and active rom
Easy 2 mile run
Chest press 3 sets of 10, dumb bell shoulder press 30#, 3 sets of 8, seated row 140#, 3 sets of 8
Stretch

110823

Noon -
Leg swings and active rom.
Run 1 mile to the park then 4 x 100m strides then run back - details.
Core - 3 circuits of Plank (front and side), bridge, farmer's carry, leg lifts, and bird dogs. 2 sets each of TRX row and push ups.
Stretch

110822

I did not get enough sleep last night, but what sleep I did get was good.

AM -
Stretch (hamstrings and hip flexors). I began taking multivitamin today, it will be interesting to see if I notice any change on how I feel or perform.

Noon -
Bike x 15 minutes, box jumps 4 sets, med ball squats 3 sets of 10, leg curl 30# 3 sets of 8, squats 210# 3 sets of 8, and stretch

110821

Noon -
walked 20 minutes on the TM
Core = plank, push ups, pull ups (4), hip abduction, leg lifts, and med ball axe chop {2 set of each}
Stretch

Basketball - 2 games full court
Stretch

110820

AM - Volleyball, my upper back was very sore this morning. Maybe playing helped loosen me up a bit.

PM - Warm up = leg swings, 3.5 mile run

110819

AM - Yoga. The craziest damn thing, got a spams in my upper back pouring milk on my cereal this morning. I'm running today at lunch. I feel like I need to so something different today.

Noon -
Lunch run to the park with 5 100m sprints with a jog back - details.
Rear delt 40# 3 x 10, chest press 70# 3 x 15, seated row 40# 3 x 12, shoulder press 50# 3 x 8
Stretch

110818

AM - Yoga

PM - Volleyball. No issues, but my ankle did hurt a little. I felt like I hit well making several kills and digs, but my ability to adjust to bad sets was lacking. Yoga

110817

I slept much better last night but woke up about an hour before the alarm clock was supposed to go off. Rise and grind.

AM - Yoga

Noon -
Leg swings and drills
Run 2 miles - Details
Core = 3 sets each of (TRX rows, push ups, plank, and bicycles)
Stretch

PM - Yoga

110816

Early AM -
Apparently no sleep for me tonight. I took 2 advil pm and nothing. I guess it'll take a few days to find this groove I need to get in.

I can't say how much sleep I got last night but it safe to say it was very little. I've been able to function pretty good so far and I do plan to get my lunch workout in.

I just said no to the lunch workout, and spent an hour in my car trying to sleep. I don't think I actually slept, but I rested. I still feel like I'm taking a cold. I'm taking vitamin c and zinc.

PM - Yoga

110815

Noon -
Leg swing and active warm up
Rush Lunch Run 2 miles
Step jumps 3 x 8, squats 180#, 3 x 8, med ball lunges and squats

110813

AM -
Warm up = leg swings and drills
Summer Bay 3 mile run
Stretch

110812

AM -
Warm up = leg swings, active rom, and form drills
2 mile run with a focus on speed. I don't know if my Garmin crapped out this morning or I ran a 6 minute mile.
Cool down and stretch
My back and hips are sore.

110811

Noon -
Bike x 15 minutes
Chest press, pull downs, and shoulder press 3 set of 15, 12, 10.

110810

AM -
Run 2 miles

3 circuits of squats, lunges, hamstring, and bridge.

110809

AM -
2 mile run
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits.

110807

I didn't do anything yesterday but a little yoga with Justin. My hamstring still is an issue.

110805

Noon -
Warm up = leg swings , drills
Run 2 miles
Strength = hammer bench 90, row 180, and shoulder press 70 {3 sets of 8 each}, foam roll and stretch, pull ups and isometrics for my neck, burpees x 5

PM -
Basketball at St. Marys - tweaked my right hamstring a little, iced afterwards.

110804

AM -
The stick and isometrics for my neck. Foam roll and stretch. Pull ups x 3.

Noon -
Warm up = drills and legs swing
Rush Lunch Run
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 8 TRX row and 3 sets of 3 pull ups.

PM -
The stick and isometrics for my neck. Foam roll and stretch.

110803

AM -
Foam roll and stretch. 5 burpees.

Noon -
2 mile run
Lunge with med ball x 10, burpees x 10, and step up x 10; 3 sets each

PM -
Pull ups x 3. The stick and isometrics for my neck, foam roll for my legs.

110802

AM -
Foam roll and stretch. 5 burpees and 3 pull ups.

Noon -
Bike x 15 minutes
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 8 TRX row and 3 sets of 3 pull ups.
Running drills and 10 burpees

PM -
Comando push ups x 10, the stick, foam roll, and stretch

I think tomorrow I will try to run an easy 2.

110801

AM -
Foam roll and stretch.

Noon -
Bike x 15 minutes
Free motion shoulder 35 x 50, bench 60 x 30, pull down 90 x 30
Pull ups 2 sets of 3
Stretch

PM -
Foam roll and stretch.