Fuck

Foam rolling

Active warmup

4x6 single leg hops

Lifting

Squat- 1x8 @ 175

     2x10 @ 185

     1x10 @ 195

DL- 1x10 @ 165

And then I fucked myself.  On my second set I tried 185, and threw my back out.  It was a sort of pulling/separating in my lower back.  I felt it and dropped the bar immediately, walked away, scared as hell.  There was no real serious sharp pain, just real bad feelings going on down there.  So I didn't do anything else after that obviously.  I don't know how bad it is, but I can feel it at all times right now, and am just hoping it was pulling of some tendons and muscles.  It's good that I'm going home now, and will feel ok about doing nothing while there.  I was just retarded, trying to do too much weight when my form was not perfect.  Embarrassing, but hopefully I have learned from this. 

Sunday- 12/21

Running

4 miles- 26:34

Incline of 1

Lifting

OH shoulder raises- 3x10 @ 35

Upright rows-2x10 @ 60

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 40

Back pulls- 3x10 @ 80

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core

3x30 cavemans @ 12

20 incline crunches each side with 25lbs

45 seconds six inches

8 times each side leg throwdowns

30 up and outs

50 ex ball crunches with 20 lbs med ball

Friday- 12/19

Foam rolling

active warmup

4x15 each side recoil wall throws

4x45yrd accelerations 

Lifting

Front Box Squat- 2x8 @ 115

1x8 @ 135

1x6 @ 135

DL- 1x6 @ 135

3x10 @ 165

Reverse lunges- 3x10 @ 40

Ex ball thrusts- 3x30

Ex ball rolls- 3x25

Core

3x30 Caveman

2x20 each side incline w/ 25 lbs

8 each side of throwdowns

2x50 ex ball crunches

50 ninety degrees 

45 sec six inches

pushups:

30 regular

30 'diamond'

30 decline

90 total pushups

Thursday- 12/18

Nothing.

Had a headache and stomach ache since tuesday night, sucks my balls.  Hopefully tomorrow I'll be good to do some legs, then upper on saturday and jog sunday.

Wednesday-12/17

Day off, but feeling sick, wouldn't have probably anywho.

Tuesday- 12/16

Foam rolling

Running

3 miles- 19:06

Lifting:

DB bench- 3x12 @ 45

SC- 3x12 @ 40

Front pulldowns-3x10 @ 60

OH MB raises- 3x25 @ 18

70 pushups (30 regular, 20 decline, 20 diamond)

Core

2x50 crunches on ex. ball

8 each side of leg throw downs

70 heel touches

30 up and outs

10 leg raises with big ex ball

Monday-12/15

1. Foam Rolling

2. Active Warmup

3.    4x10 OH med ball throws (4kg)

       4x6 1 leg hops

4.:

Lifting-  No DL today.  Some dude taking forever, and I figure its ok not to do it 2x a week.

Squat- 1x6 @ 135

     2x10 @ 175

     2x8 @ 185

Split squat- 3x10 @ 40

One legged RDL- 3x10 @ 35

Ex. Ball thrusts- 3x30

Ex. Ball rolls- 3x25

Core

Caveman- 3x30 @ 12

Incline side- 2x20 each side

Side throws- 1x30 @ 12 each side

3x45 sec of leg throw downs (same as on 12/13)

40 sec flutter

40 sec swivel

40 sec six inches

Sunday- 12/14

Day off.  Played lots of board games.

Saturday- 12/13

Foam rolling

Running

5 miles- 33:15

 no inclines- taking it easy I guess

Core

Caveman- 3x30 @ 12

Incline side abs- 2x20 each side

Side wall throws- 1x30 each side @ 12

2 minute plank

40 sec flutter

40 sec swivel

40 sec six inches

3x45 sec of leg throw downs: middle, left, middle, right, middle... (no partner though)

Friday- 12/12

Today I started up with some pre-lifting stuff that I think I will try to do before every leg lifting session.  All thanks to misha.

1. Foam Rolling

2. Active Warm up

3. 4x6 OH med ball throws (4kg ball) and 4x6 one legged hopping

4 Lifting:

Front box squats- 1x4 @ 95

1x6 @ 115

1x8 @ 115

1x6 @ 135

   1x8@ 135

DL- 1x5 @ 155

3x8 @ 185

Reverse DB lunges- 3x10 @ 40

Ex. Ball thrusts- 3x25

Ex. Ball rolls- 2x30

Core

Incline abs- 2x20 on each side

Med ball wall rot.- 2x40 @ 12

Caveman- 2x30 @ 12

3x: 10 reg. 10 decline 10 'diamond'

then just 10 more to make it

100 total pushups

Thursday- 12/11

Running

5 miles- 33:34

no incline mile 1

1 incline mile 2

1.5 for next .5

2 for next .5

1 for last two miles

Lifting

Shoulder raises- 3x10 @ 35

Upright row- 3x10 @ 60

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 35

Back pulls- 1x10 @ 85

     2x10 @ 80

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Bicep curls- 1x10 @ 20

21's- 1 @ 40

Core

30 sec flutter

30 sec swivel

30 six inches

50 ninety degrees

50 regular

50 heel touches

50 each side

75 apple picker

30 up and outs

Wednesday-12/10

Day off.  Taking more off from now on I think/guess.  We'll see.  Maybe wednesdays completely, and saturday and sunday easier/more cardio?

Tuesday- 12/9

Running

4 miles total

3 miles- 20:30

1 incline for first mile

1.5 incline for the next two

This was way harder than it should have been.  I was gonna run farther, but just could.  Oh well.  I was pretty sore today from lifting yesterday, probably from lifting more than usual.  

I then did another mile after lifting

1 mile- 6:48

4 incline

Uphill run, got me sweaty real fast.

Lifting

DB bench- 1x20 @ 35

   2x12 @ 45

Skullcrushers-1x10 @ 50

   2x12 @ 40

Pulldowns- 3x10 @ 90

Med ball overhead raises- 3x25 @ 18

Core

10 clap pushups

10 diamond pushups

30 sec flutter

30 sec six inches

10 pushups

75 ninety degrees

10 pushups

75 regular

10 pushups

75 heel touches

10 pushups

50 each side

15 pushups

75 apple pickers

75 total pushups

Monday-12/8

Running

1 mile warm up- 7ish

Lifting

Squats- 1x10 @155

       1x10 @175

       1x10 @ 185

       1x8 @ 185

DL- 1x10 @ 155

        2x10 @ 175

        1x8 @ 185

Split squat- 3x10 @ 40

1 leg RDL- 2x10 @ 20

    1x10 @ 25

DO MORE NEXT TIME

Rushed off to a movie.  Did 50 pushups before I left then the following core when I got home.

Core

40 sec flutter

40 sec swivel 

40 sec six inches

10 pushups

20 slow bike

60 fast bike

10 pushups

100 ninety degrees

100 regular

10 pushups

50 each side

10 pushups

30 up and outs

10 pushups

100 total pushups today

Sunday- 12/7

Nada. Snowing balls.  Stupid excuses, but it'll be ok.

Saturday- 12/6

Day off.  Lazy I guess.  Misha just sent me a bunch of stuff.  Kind of overwhelming, and I'm not sure how to transition to a lot of the stuff, much of which I am unclear of what it is, so we'll see.

Friday- 12/5

Running

3 miles- 20:27

Incline 1 for first mile

Incline 2 for second

Incline 3 for next .5

Incline 4 for the last .5

Lifting

Shoulder raises- 1x12 @ 35

      2x10 @ 35

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 35

Back pulls- 3x12 @ 70

Front arm raises- 2x 10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 3x10 @ 20

Core

10 exercises for about 50 each

Thursday- 12/4

Running

3 miles- 18:58- just wanted to do three miles cause thats what patrick did today.  I definitely could have done it faster, but didn't really know when to push myself exactly.  

It'd be cool to do 3 miles in 18 minutes sometime.

Med ball workout from 11/12.  (three sets of a bunch of exercises, with abs after each one).

Core

2.5 minutes after each med ball round, so a total of about 7.5 minutes.

30 each exercise, with 10 pushups between some of them

100 total pushups

181 pounds

Wednesday-12/3

Day off.  It's been a long week so far.  Both jobs monday and today, and 10 hours at the daycare yesterday.  Early mornings and snowy biking.  Gonna eat a fat burger tonight at Matt's.

Tuesday- 12/2

Running

2 miles- 12:57

Lifting

Squats- 1x15 @ 135

      3x20 @ 135

DL- 3x10 @ 175

Step ups- 3x10 @ 40

Lunge jumps- 3x20

Calf raises- 3x30

Ex ball thrusts- 2x 25

Ex ball rolls- 2x30

Core

Six inches for a minute

50 ninety degrees

50 regular

40 each side

50 heel touches

Monday-12/1

Running

5 miles- 33:05

Lifting

Bench- 2x10 @ 125- dumb

Skullcrushers- 1x10 @ 50

   2x12 @ 40

Pulldowns-3x10 @ 90

Med ball overhead raises- 3x20 @ 18

Core

5 minute abs, 30 each exercise with 10 pushups between for the first 5, then 8 for the next two.  So that's 66 pushups.  Then couldn't do anymore, so finished them up at the end.

100 total pushups

Sunday- 11/30

Running

6 miles- 40:42

Core

Variety of abs, little less than normal maybe, but about the usual.

Don't really feel like I am doing much good by running distance on a treadmill.  Probably not really, but it makes me sweat a lot.  I guess I am still ok with just doing this for now, and trying to get my body as generally strong and in base shape before getting into harder running/lifting/plyo routines.

Saturday- 11/29

Running

2 miles- 13:02

Lifting

Squats- 2x15 @ 135

      1x20 @ 135

DL- 1x10 @ 155

2x10 @ 175

Stepups- 3x10 @ 40

Calf raises- 3x30

Ex. ball thrusts- 3x 25

Ex. ball rolls- 2x30

Core

10 exercises 30 seconds each with 10 pushups between each

100 total pushups

gained 2 pounds over the holidays here.  Over the next three weeks I'd like to really work on eating healthy before the christmas break and bring it down to the 170s perhaps.

Friday- 11/28

Running

5 miles- 32:53

Lifting

Shoulder raises- 3x10 @ 35

Lat pulldowns- 3x10 @ 80

Upright rows- 3x10 @ 60

Back pulls- 3x10 @ 80

Rows- 3x10 @ 35

Front arm raises-2x10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 2x10 @ 20

Core

40 sec flutters

40 sec hip swivel

40 sec six inches

50 ninety degrees

50 regular

50 each side

50 heel touches

60 apple pickers

30 Legs up and out

Thursday- 11/27

THANKSGIVING.  Day off.  I ate a shitload.

Wednesday-11/26

Running

2 miles- 12:52

Lifting

Squats- 3x10 @ 175

DL- 3x10 @ 155

Stepups- 3x10 @ 40

Lunges- 3x10 @ 40 

Calf raises- 2x 20 @ 40

Ex ball thrusts- 2x25 

Ex ball rolls- 2x30

Core

10 exercises for 30 seconds each

Tuesday- 11/25

Running

5 miles- 33:27

Core

10 exercises.  50 of each(ish), with 10 pushups between each.  Minute rest halfway

100 total pushups

Monday-11/24

Running

5 miles- 33:53

Lifting

Bench- 1x10 @ 115

     2x10 @125

Skullcrushers- 3x12 @ 40

Tricep pulldowns- 3x10 @ 100

Overhead med ball raises- 3x20 @ 18

Core

10 exercises for 30 seconds each, with 5 pushups between each.

50 total pushups

Sunday- 11/23

Didn't do anything.  Patrick was up here for the day, so I just said f it.  Still trying to convince myself that its ok...

Saturday- 11/22

Running

2 miles- 13:40

Lifting

Squats- 2x10 @ 165

      1x10 @ 175

Deadlift- 2x10 @ 135

 1x10 @ 155

Stepups- 3x10 @ 40

Lunges- 3x10 @ 40

Calf rasies- 3x35

Ex. Ball thursts- 2x25

Ex. Ball rolls- 2x30

Core

10 exercises with 10 pushups between each

100 total pushups

Friday- 11/21

Day off.  

Feeling really tired and kinda sick from the week.

Thursday- 11/20

Running

4 miles- 26:42

Lifting

Incline bench- 3x10 @105

Shoulder raises- 1x10 @ 35

      2x10 @30

Lat pulldowns- 3x10 @ 80

Shoulder rows- 3x10 @ 35

Back pulls- 3x10 @ 75

Front arm raises- 2x10 @ 20

Side arm raises- 2x10 @15

Bicep curls- 3x10 @ 20

Core

10 exercises to count of about 50 for each

no pushups

Wednesday-11/19

Running

4 miles-26:21

Pretty damn tired at the end.  mile 1-6:58, mile 2-6:44, mile 3-6:31, mile 4-6:00

Core

Ten exercises continuous for 30 seconds each

75 pushups

Tuesday-11/18

Running

Warm up run on treadmill

2 miles- 14:22

Lifting

Squats- 3x10 @ 165

Deadlift- 3x10 @ 135

Step up- 2x10 @ 40

Lunges- 3x10 @ 40

Calf raises- 3x10 @ 40

Ex. ball thrusts- 2x25

Ex. ball curls- 2x 30

Core

10 exercises for about a count of 50, fairly continuous.  No pushups today.

Monday-11/17

Weighed in at 180.  granted, this was at around 8pm after working out and not eating dinner, so I'd say I am realistically around 182 or 183, but this is still my lowest since last winter I'd say.  I don't really know what a good weight for me would be.  It's hard to say because I may gain some with weight lifting, but if I can become more lean through cardio and healthy eating habits I might lose some weight.  It'd be interesting if I were 175.

Running

4 miles on treadmill-27:28

Lifting

Skullcrushers- 3x10 @ 40

Tricep pulldowns- 3x10 @ 100

Bench- 3x10 @ 105

Overhead med. ball raises- 3x30 @ 18

Core

10 exercises for 30 seconds or more with 8 pushups after each

80 total pushups

Sunday- 11/16

Running

4 miles total on treadmill

3 miles- 19:29

1 mile-7:30 (after the below workout)

3x the below circuit:

30 seconds of the following continuous

Burpees

Jumping Jacks

Split Jumps

Wall Jumps (jumping up to a point on the wall over and over)

Jumping Jacks

Mountain Climbers

15 second rest

2 suicides on bball court with 30 second rest between

(foul line, half court, far foul line, full court)

2 minute rest

Repeat three times

Saturday- 11/15

So for the last two weeks I have been doing a lot of basic running on the treadmill.  This has been 3-4 miles at ok paces.  While I have seen some results as far as weightloss, which may also be as a result of eating less, I feel like I am not realistically working my legs as much as I should be.

I have done some harder stuff on my legs since natties, but not enough I don't think.  The treadmill is not the same as running outside.  It might make me sweat a lot, and I will continue to run on it for that reason, but it doesn't work my legs like it should.

This week I want to try to do more for my legs.  

Monday-Lift legs.  

Tuesday-short sprints/upper.  

Wednesday-plyos.  

Thursday-Lift legs .  

Friday- off.  

Saturday- short sprints/upper.   

Sunday-plyos

This probably won't happen, and it seems like a lot for legs, but it's a start to ease my mind a little.

TODAY:

Running:

4 miles on treadmill 27:34

Lifting:

Incline bench- 1x10 @95

  2x10 @105

Shoulder raises- 3x10 @25

Lat pulldowns- 3x10 @ 80

Shoulder rows- 3x10 @ 35

Back pulls- 3x10 @ 75- could have done more but form was good

Front arm raises- 3x10 @ 20

Side arm raises- 3x 10 @ 15

Bicep curls- 3x10 @20

Core:

I didn't have a watch so I just did a certain number of 10 different exercises, that number usually being around 50.  So it was at least 5 minutes at a pretty continuous pace.

Friday- 11/14

Day off.  Worked out the last 6 days, my legs are sore from yesterday, and it's Friday.

I did Core:

2x 2.5 minutes (1.5 minute rest between)

30 of each exercise, with 10 pushups between each.

100 total pushups

Thursday- 11/13

Running

Warm up jog on treadmill

2 miles- 14:42

Lifting

Squats- 2x10 @ 155

       1x10 @165

2x the following exercises

Step ups- 10 @ 40

Bench lunges- 10 @ 25

One legged squats- 10 each leg

Calf raises- 35 each leg

Ex. ball thrust- 20

Ex. ball rolls- 30

Wednesday-11/12

After the below running I was able to touch rim (I think I did it three times).  Not that I am really looking to be able to jump high, but it felt good, so hopefully there will be some improvement on that as time passes.

Running

John and I did Brent's short agility/sprinting workout on the bball court.

Its 3x the following circuit.  Each sprint is 10 yards:

6 x Skips into sprint

10 pushups

30 seconds rest

6 x Sprint, plant on one foot and back peddle back (3x each foot)

10 squats

30 second rest

6 x Sprint, set pivot with one foot and explode back into a back peddle with the other (3x each foot)

10 pushups

30 seconds rest

3 shuffle there and back

3 minutes rest.

Med ball

I used a 14 pounder for the first set and a 10 for the second

2x the following:

30 diagonal chops

20 lunges

30 crisscross

15 forward chops

20 overhead throws

Core

Between the med ball and after we did some of this.  So we did 2 sets of 5x 30 seconds of exercises, with some pushups in between

Abs 1:

Regular

Slow bike

Fast bike

Leg raises and up

Ninety degrees

Abs 2:

Apple pickers

Heel touches

Flutter kicks

Left side

Right side.

Total of 100 pushups today

Tuesday-11/11

Went to the Y, which I might just call the rec sometimes.

Running

4 miles-28:33 on the treadmill

Lifting

Bench-3x10 @ 105

Dips- 7, 6

Skullcrushers- 3x10 @ 40

Tricep pulldowns- 3x10 @ 100

Overhead med ball raises- 3x30 @ 15

Core

2 minutes six inches

50 ninety degrees

50 regular

50 sides

30 seconds of the following:

1. slow bike

2. fast bike

3. heel touches

4. apple pickers

30 leg raises and up

Monday-11/10

Went to the Y with John

Running:

4 miles on treadmill- 29:36-

Was ok, but feels like its useless to some extent, but still good calorie burner.

Core:

6 minutes of abs

12 different exercises for 30 seconds each

10 pushups after each one for the first 10

100 pushups total

Sunday- 11/9

Woke up with a really sore butt (ha, soooo funny, I know).  It's obviously from the leg lifting.

John and I went to the Y and started off with a 10 minute bike ride (fake bikes).

We then did a long ass medicine ball workout, this time with better form than yesterday.  I'm not really counted what I did yesterday with the med. ball as anything.

Med ball work:

3 times through, with abs and pushups in between each. 

(the numbers are totals, so 50 means 25 each side, when applicable)

The first time through I used a 15 pounder, but that was too much, so I used a 10 pounder for the next two circuits

50 russian twists

30 side chops

15 squats

30 crisscross

20 lunges

20 circles

15 overhead chops

20 overhead throws

Abs 1

30 seconds each with 10 pushups after each

1. regular crunches

2. slow bike

3. fast bike

4. legs raises and up

5. ninety degrees

Abs 2

30 seconds each with 10 pushups after each

1. apple pickers with 10 pound ball

2. flutter kicks

3 and 4. side crunches

5. heel touches

100 Pushups total

Running

I then wanted to do some running so I got on the treadmill.

3 miles- 21:45- 344 calories.  whatever, just wanted to sweat a bunch.  It helps to stare at the wall

Things to work on/do?

What:

Agility

Quickness

Explosiveness

Top speed

Endurance

How?

Short sprints

Long sprints

Dynamic lifting

Heavy lifting (upper and lower)

Core workouts

Distance running

Plyos

Agility workouts- quick plyos/ladders

I don't know, just trying to figure out what needs to be done.

Saturday- 11/8

Today I went down to Carleton and watched the men and women soccer teams make it to the NCAA championships, or whatever.  The point is, they did well, and it was fun to see.  But cold as shit.  Unfortunately we ate Chapati's while down there at about 1:45, so even now, at 8:43, I am feeling full and unhealthy.  It was great to see me bro though.

When I got back I biked over to the Y and did some stuff:

5 minute warmup jog

5 minute dynamic warmups

BOSU ball:

3x a circuit of 30 sec. each exercise

1. side to side (tap top of ball with both feet, but only one foot on each side)

2. squats

3. hops on ball

4. split jumps (alternate toe tapping top of ball)

This was the first time that I have done anything with this, so it was an experiment I guess.  It was fairly tiring, but what hurt the most were my feet.  #1 made the squats burn, which is good, but #3 was just hard to coordinate and do well because I was too concentrated on not spraining an ankle or anything.  #4 was good I guess.  Next time I think that I should maybe have a couple of different circuits, or more exercises.

Dynamic lifting:

Step ups- 3x10 each leg @ 45 

Lunges- 3x10 each leg @ 40

Float lunges- 3x10 each leg @ 20

Ex. Ball ham. curls- 2x30 

Med ball:

First time doing this, so I don't know how good it was, but I'll look into it and see how it's done.

80 trunk twists

20 overhead

20 each side diagonal

40 crisscross

20 squat throws

Core

Apple pickers- 3x 50 @ 15 pound med. ball

2 minutes six inches

100 ninety degrees

100 regular

70 each side

30 leg raises and up

50 ex. ball situps

30 side dips each side

Running

2 miles on tread mill @ 14:15 (first mile 8:00; second mile 6:15)

Stretch

Friday- 11/7

So today I didn't do any running or lifting.  I didn't really have time between work and it was just snowy and cold all day, so I had a hard time getting myself to do something in the evening.  I guess I could have done some strength stuff and plyos, but just didn't feel like I wanted to do that tonight.  I think I'm going to try to get some leg lifting in this weekend, along with some plyos.  I feel bad about not running today, but I still think its an ok time to be taking it somewhat easy and yesterday I was kinda dying while working out, I think I need to eat more before I run.

I did do core though:

2 minutes six inches

24 slow bike

70 fast bike

100 ninety degrees

100 regular

70 each side

20 leg throw down

75 pushups

Thursday- 11/6

I was pretty tight when I woke up this morning, with my right hamstring still sore from last nights pickup.  I am still trying to figure out what kind of workouts to be doing, so for now I am just sticking with some midrange runs, for burning calories and strengthening my legs up.  I think its ok to take some time off from the quick stuff right after natties.

~3.66 miles from apt., around Lake of the Isles, and to YWCA.

1 mile back to apt.

Total- 4.66 miles

Lifting:

Shoulder raises- 3x12 @ 35

Back pulls- 3x10 @ 90

Shoulder rows- 3x10 @ 35

Lat pulldowns- 3x10 @ 70

Front arm raises- 2x10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 2x10 @ 20

Core:

Apple pickers- 3x50 with 15 pound med ball

70 Heel touches

30 leg raises and up

70 each side

100 ninety degrees

100 regular

30 side dips each side

Wednesday-11/5

After morning work I was feeling way too tired to get out and run.  

After evening work:

Core:

Apple pickers- 100- no weight

Slow bike- 24

Fast bike- 60

Six inches- 2 minutes

100 ninety degrees

100 regular

70 sides

20 throw downs

John, Megan and I went and played pickup at Robinsdale (?).  It was under the lights and Swany and Hans were there.  It was not high level, but the disc could be moved around to some extent.  Megan and John were on the other team, and I felt pretty good about how I played.  Got a few poach d's, and threw or caught most of our goals.  My throws (mostly hucks) were pretty good both up and down wind.  On target, and thrown appropriately to the receiver.  Obviously this was just pickup, but for me it went well, and I actually had fun.  My legs were pretty good, but I did not warm up too well, so on the first cut under, while accelerating, I could feel my right hamstring and hip flexor tweek a bit.  So afterward I iced.  John also kicked the shit out of my right hand.  Bitch.

Tuesday-11/4

~4.3 mile run with John.  From apt. and around Lake of the Isles.  Not too hard, stopped a couple of times. 

Lifting-First day at the YWCA- did some chest and triceps

Skull Crushers- 3x10 @ 40

Pulldowns- 3x10 @ 100

Dips- 2x max- 7, 6

Pushups- sporadic- 65 total

Tricep raises- 3x 10 @ 15 (could only get about 7 after first set)

Core work:

Apple pickers- 3x50 with 15 pound med. ball

'60' sec six inches

100 ninety degrees

100 regular

70 each side

60 heel touches (neck still hurts, so not many)

30 leg raises and up

OBAMA!

Monday-11/3

Second day of rest after three days of playing hard at nationals.

My abs are probably the most sore part of my body.