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