110928

PM - TM x 20 minutes 3 circuits of squat with med ball x 15, push up x 10, plank x 20 seconds,

110927

PM - Active warm up Volleyball 6 games. We finished 4 and 2 with 3 wins over a good team but due to poor officiating lost 2 games to an inferior team. I had close to 20 kills for the night.

110926

Noon - Elliptical x 20 minutes 3 sets of BW squats x 10, push ups x 10, plank x 20s, box jumps x 6 Dumb bell snatch 40# 3 sets of 4

110924

Noon -
Bike x 20 minutes
Cleans 100# 8 sets of 1, Squats 135# 2 seat of 5, 155# 1 set of 5, incline bench 115# 3 sets of 5, and single arm row 45# 3 sets of 8.

110923

Noon -

Elliptical x 20 minutes

3 circuits of TRX push up and rows, Nautilus crunch, hip flexion and abduction, and back extension

110922

I slept good last and my legs are ankle are feeling much better. Constant struggle between training hard and recovery. My schedule calls for a leg strength day today, but I need to consider it's effect on my volleyball tournament tonight. I will probably need to adjust.

Noon -

Bike x 20 minutes

Knee extension and Leg curl 3 sets of 10 each

Stretch

PM -

Warm up and volleyball 2 games, I played well and felt great tonight 1 block, 7 or 8 kills

110921

My left leg, including my ankle have been achey all day. I've worked out 6 days in a row, I'm taking today off.

110920

Noon -

Elliptical x 20 minutes

Core = 3 circuits each of TRX push up and row 8 reps, crunch 15 reps, back extension 8 reps, and BOSU single arm chop with 5# med ball 8 reps. 3 circuits each of hip abduction, flexion, and adduction.

Stretch

Volleyball, I may have got 6 or 7 kills in 2 games. We won the first but not the second.

110919

Noon -

Bike x 20 minutes

Dumbbell snatch 30#, 2 sets of 5, 35# 1 set of 5, single arm low pulley row 45#, single arm chest press 45# 3 sets of 8-10 each

Stretch

110918

PM -

TM x 20 minutes

3 circuits of pull ups x 4, push ups x 10, front and side plank, med ball chops, med ball throw, crunches, and hanging knee lifts.

110917

Noon -

Elliptical x 20 minutes

Squats 135# 2 sets 5, 155# 1 set of 5 this was my first attempt at squats in a while. My legs got sore before I finished. The rest of my workout was upper body lifts on the BOSU. Dumb bell shoulder press, curl, and triceps.

Stretch

110916

PM -
Bike x 20 minutes
Hang Cleans 115# x 1 rep and 8 sets Hammer ground based push 80# and pull 105# 3 sets of 5 each
Stretch

110915

PM -
Active warm up then volleyball. I had an off night at the net, it was cold and wendy. I only had 2 kills, but in game 1 I had 9 service winners in a row.

110913

AM -
Squats x 15, push ups x 10, plank 20s each

Noon -
Elliptical x 20" minutes
Core - 3 sets of plank front and side, bird dog, bridge, bicycle, lateral shuffle, lateral lunge, farmers carry, and med ball chop
TRX push up and row 3 x 8 each
Stretch = hip flexors and hamstrings

110912

It's almost the middle of September and as planned, I haven't ran all month. I am working out kinda of hard, playing volleyball, and some basketball. I continue to have some of the same nagging issues that were bothering me end of season. I look forward to beginning the next phase of my training but would like to experience some pain free. I'm scheduled to see Dr. Pesut in October.

Noon -
Bike x 20 minutes
Squats x 15, push ups x 10, plank 20s each
Strength = knee extension 30# and leg curl 30#, 3 sets of 8 - 10 each
Stretch = hamstring, quad, hip flexor, calf, and adductor
Active ROM

110909

Noon -
Elliptical x 15 minutes
Core = 3 sets of 10 each for Back extension 70#, hip flexion and abduction 85#, rear delt 40#, and swiss ball crunch with sport cord.
Stretch = hip flexor, hamstring, quad, and calf

Right shoulder is sore (external rotator)

110908

I worked through lunch today and tonight at the volleyball game I had a hard time warming up. We lost all three but I played ok, 12 kills. I'm kinda sore now though. It's time to take a couple Advil and go to bed

110907

Noon -
Bike x 15 minutes
Hang clean 95# 5 sets of 4, single arm pulley row 3 sets of 6, hammer GB press 70# 3 sets of 10
Stretch hamstring, hip flexor, quad, and calf

110906

Noon -
Elliptical x 15 minutes
Core = 3 circuits of TRX push ups and rows, crunches, reverse crunches, med ball crunch, superman, side plank 25s, and v-sit
Stretch = hamstrings, hip flexors, adductors

110905

Noon -
Elliptical x 20 minutes
3 circuits of lunges 15# dumb bells, step jumps, and med ball squats
3 circuits of leg curls 40# and glutes 75#
Stretch hamstrings and hip flexors

110904

Yesterday was a huge day. Up early for Kristen's first 5k in which got a 3 minute PR. Then it was home for some breakfast and a nap. Then Justin and I were off the the UT game. Walked miles in the heat. Great day!

110902

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

110901

AM -
Stretch = glutes and hip flexors

Noon -
Active ROM and drills
2 mile easy run with a couple hills - details
Strength = kettle bell swings 30#, 4 sets of 5, standing cable press and pull 3 sets of 10
Stretch = hip flexor and hamstring

PM -
Warm up and volleyball