111031

Noon -

Stretch

2 miles by ken-400 at Garmin Connect - Details

Cool down

111030

Noon -

Hills 150m at the Marina - Details

111028

Noon -

BW squats 20, push ups 20, plank 20 seconds

Free motion Chest 40#, 45#, 50#, Lat 60#, 70#, 80# 3 sets of 10, 8, 6
Dead lift 135# 1 set of 3, 145#, 3 sets of 3
Shoulder press 75# 2 sets of 6, 95# 2 sets of 4

Stretch

111027

Noon -
Lunch Run 2 miles easy - Details

Starts x 8, start drill x 8
Stretch

111026

Noon -

BW squats 20,  push ups 20, plank 20 seconds 

Core = crunches and v-sits x 30, 

Stretch 

Alternate leg press Jammer 70# 3 sets of 5 

Circuit Shoulder combo 40#, 30#, 20#, 10#, sets of 8 

Nautilus stair master 2'

Circuit

Hammer GB row 115#, 3 sets of 5

Nautilus stair master 1'

Rear delt 40# 1 set of 10, 50# 2 sets of 8 Stretch

111025

I slept terribly last night and I hope it does not effect my training or volleyball too much.

Noon -

BW squats 20, push ups 20, plank 20 seconds Leg swings and stretch

Stairs with short hills - Details

Stretch

111024

Noon -
BW squats 20, push ups 20, plank 20 seconds
Leg swings and stretch
Squats 135#, 155#, 165#, 180#, 4 sets of 5
Leg curl 40#, 3 sets of 7
Knee extension 50#, 3 sets of 7
Bench 135#, 150#, 160#, 3 sets of 5
Pulldown 120#, 3 sets of 5
Core = crunches and v-sits x 30, back extension x 15 and stretch

111023

PM -

My ankle has hurt today in ways it's not hurt for a while. I hope I'm able to train/run tomorrow.
Ride while Kristen ran - Details

111022

AM -

Warm up = leg swings and drills

Track Workout 200s - Details

Stretch

111021

Noon -
Warm up = leg swings
Easy 2 mile run
Stretch
Core = crunches and vee sits x 30, back extension x 30

111020

Noon -
Deadlift 135#, 4 sets of 3
Shoulder press 65# 2 sets of 8, 75# 2 sets of 6
Walking lunges and side lunges 2 sets of 8 each
Nautilus chest press 3 sets of 8
Triceps press-downs 3 sets
One arm row 50# 3 sets of 6

I had my MRI today and it was not much fun.

111019

AM -

Core = crunches and v-sits x 40

Noon -

Leg swings, wall sprints  3 sets of 8, starts x 8, start drill x 8

4 easy quarters on the TM

Core = crunches and v-sits x 30

Stretch

111018

Noon -
Squats 135, 155, 165, 175, 4 sets of 5
Knee extension 50#, 3 sets of 6
Bench 135#, 140#, 145#, 3 sets of 8
Leg curl 40#, 3 sets of 6
Hammer pull down 120#, 3 sets of 6
Core = crunches and v-sits x 50

111017

AM -
Leg swings and active warm up drills.
Intervals (Victor Ashe) - Details
Cool down and stretch
Volleyball, we own 2 out of 3.

111016

Noon -

Leg swings and BW squats 15, push ups 15, plank 15 seconds

HIlls x 4 - Details

BW squats 15, push ups 15, plank 15 seconds

111014

Noon -

Leg swings, BW squats 15, push ups 15, plank 15 seconds

Stairs - Details

Jammer 70, 3 sets of 5, Single leg press 90, 3 sets of 10

Stretch

111013

I had my follow up with Dr Pesut today and she ordered an MRI for possible OCD lesion of my talus. That would probably suck.
Noon -
Bike x 15 minutes
Med ball over head 12# 3 sets of 5, TRX push up and row 3 sets of 8, Squat with med ball 3 sets of 10, Crunches 3 sets of 10, Plank 3 sets of 15 seconds, Superman 3 sets of 8, Leg lifts 3 sets of 8, and Vee sit 3 sets of 8
Stretch

111012

I didn't sleep too good last night.

Noon -

Leg swings

BW squats 15, push ups 15, plank 15 seconds

Stairs - Details

BW squats 15, push ups 15, plank 15 seconds

Stretch

111011

Noon -
Elliptical x 15 minutes
Incline bench 135, 3 sets of 5
BW squats 15, push ups 15, plank 15 seconds
Seated one-arm row 40, 1 set of 8, 55, 2 sets of 5

PM -
Volleyball tonight. We won 1 of  3, but played well in 2 of the 3. I guess I had around 20 kills and 1 block.

111010

AM -
BW squats 15, push ups 15, plank 15 seconds

Noon -
Intervals - Splits
Cleans 105 x 6 sets of 1
Leg curl 30, 40, 40 sets of 6
Squat machine 180 x 10, 230 x 8, 280 x 6
Stretch

111008

AM -
Hills - Details
Push ups 3 x 10
Pull ups 3 x 4

111003

AM -
LA Run - Details
BW squats
Push ups
plank

111004

LA with Stairs - Details
BW squats
Push ups
plank

111002

AM -
BW squats
Push ups
plank