Sunday, March 9, 2014

how many days until Vegas???

Chest and Back

14 minute warmup on the recumbent bike
25 standard pushups
10 pullups
25 military pushups (elbows tucked to sides)
10 chinups
25 diamond pushups
10 close-grip pullups
25 decline pushups
10 wide grip pullups
3x10 35lbs dumbbell benchpress
3x10 85 lbs rows (cable machine w/close grip)
3x10 30lbs dumbbell incline benchpress
3x10 incline row machine w/45lbs
3x10 back extension with 45lbs plate
stretch and foam roller

My goal is to workout three times this week and then up it to 4-5 the following weeks.

Father Time is a Bastard

I have no idea how long is has been since I last posted.  Suffice it to say, I have not lived up to the original purpose of this blog.  I've maybe gone to the gym twice since Thanksgiving.  Pathetic. I know. However, I have been snowboarding 6 times.  That counts for something, right?

Anyway... The plantar fasciitis seems to be under control, patella tendonitis in both knees is pretty bad but I think its exacerbated by muscle loss in my legs from not working out at all.  We shall see....

I've made my hotel booking for the Vegas NACIVT.   Time to get back on track.

Thursday, October 17, 2013

318 (Thursday Night)

Chest and Back

1) 20 minute elliptical warm-up: alternate forward/backward every 2.5 minutes, 5 minutes at incline 10, resistance 8. 5 minutes at incline 10, resistance 9. 5 minutes at incline 10 resistance 10. 5 minutes at incline 6 resistance 8.

2) 25 regular pushups
3) 10 regular pullups

4) 25 military pushups (elbows tucked to side)
5) 10 chinups

6) 25 diamond pushups
7) 10 close-grip pullups

8) 25 decline pushups
9) 10 wide pullups

10/11) superset of chest fly/back fly machine: 85 lbs 15 reps, 100 lbs 10 reps. 100 lbs 10 reps

12/13) 3 supersets 10 reps each, 35 lbs dumbbell bench & 40 lbs bent over rows 

14) Incline barbell bench 55 lbs: 3 sets of 10 reps
15) Inverted rows with feet on 18 inch platform: 3 sets of 10 reps

16) stretch and foam roller

Sunday, October 13, 2013


Interesting afternoon.  After taking care of some chores around the house, I was all set to workout.  I went to the back of the jeep to put my vball shoes in my gym bag.  When I popped the rear window open, much to my surprise, I saw someone sitting in the back seat.  HOLY SHIT.  WTF. OMG. I could tell it was a kid so I just said firmly, "You gotta go."  Then I went around to the side of the jeep and opened the rear passenger door.  Then I realized who it was.  It was a girl from the neighborhood that has developmental issues.  I started asking her if she needed help or if she needed me to call someone.  She just put her fingers in her ears and started making weird noises and got out of the car.  She proceeded to start walking home but then stopped on the way to try to get into another neighbor's car.  Thankfully that car was locked and she then proceeded home. 

UNSETTLING to say the least. 

Here is what I managed to get done at Lifetime today:
12 minute recumbent bike warmup, 5 min level 8, 5 min level 10, 2 min level 9.

1) Squats: 135 x10, 185x10, 185x10, 185x10
2) Deadlifts: 135x10, 155x10, 155x10, 155x10
3) Smith Machine Calf Raises: feet straight 155x15 for 2 sets, feet pointed out 155x15 for two sets, feet pointed in 105x15 for two sets
4) Decline Leg press machine: 180x10, 210x10, 210x10
5) Back extensions with 25lb dumbbell in each hand: 3 sets of 10
6) Lunges with 60 lb barbell on shoulders: 3 sets of 16 (8 up and 8 back )
7) Lateral box Push Offs - 3 sets of 20 with 18 inch box
8) seated platform jumps - 2 sets of 10 - start in seated position on 18 inch platform, swing arms and jump on top of 30 inch platform
9) jump over the 18 in platform and then immediately jump onto 30 inch platform - 2 sets of 5
10) stretch

Friday, October 11, 2013


Still didn't make it to the gym this week.  However, I did make a concerted effort to participate in more drills with the team that I coach and to eat healthier.  

Tonight a few of us MVP'ers got together at a local elementary school gym and worked on some volleyball skills.  I felt it was VERY beneficial.  Bry took charge and really coached us up pretty well.  It has been years since someone really broke down my form and helped me understand what I was doing and how I could improve a few things.  Tonight we focused on some arm swing drills, float serves, forearm passing for free balls and serve receive.  Hopefully we can get a few more guys to join us on a weekly basis. 

Sunday, October 6, 2013


Pathetic week exercise-wise.  My foot was bothering me a lot and I had to put in some extra hours each day for work.  Poor excuses, but that's reality.  

Thursday I had a follow-up with the podiatrist.  I got a new night splint and a got fitted for custom orthotics.  They should be ready in about two weeks.  Looking forward to getting those.  After using the night splint and ratcheting up the stretch angle, I definitely think there has been some improvement.  Also, the tape-job on my foot is working pretty well too.

Just finished another "Tabata" session with Jeff and Tim.  8 rounds per stations, 10 stations, 20 seconds on, 10 seconds off.  The whole thing took about 47 minutes to complete.  Jello-legs are the result !

Here is the list of stations.  I started at Station 2.

1) Curls - First four sets I used a 10 lb plate, second 4 I used a 25. 
2) Helicopter push-ups
3) start lying down on back with knees bent. 25 lb plate held with two hands behind head. sit up bringing plate in front of feet and then stand up and press plate above your head
4) bicycle
5) air squats with 10 lb plate, explode at the top
6) Sprints
7) "Thirds" - ladder type lateral movement
8) regular pushups
9) side lunge and then come up one one foot
10) burpees

Friday, September 27, 2013


Shoulders, bi's, tri's

1) Row and Curl with Ez-Curl bar - 35 lbs 16 reps, 45 lbs 12 reps for 2 sets
2) close-grip skull crushers - barbell only (no additional weight) - 10 reps for 3 sets
3) lateral raises (machine) - 70 lbs 10 reps, 50 lbs 12 reps, 50 lbs 12 reps
4) seated hammer curls (alternating) - 25 lbs 15 reps, 30 lbs 10 reps, 30 lbs 10 reps
5) tricep push-downs - 7 plates 20 reps, 8 plates 15 reps, 8 plates 15 reps
6) shoulder press (machine) - 55 lbs each side 12 reps, 65 lbs 10 reps, 65 lbs 10 reps
7) standing curls palms up - 20 lbs 15 reps, 25 lbs 10 reps. 25 lbs 10 reps
8) alternating palm up, palm down tricep kickbacks (dumbbells) -  12.5 lbs 16 reps for 3 sets
9) seated rear deltoid flys (machine) - 85 lbs 10 reps for 3 sets
10) dumbbell curls to shoulder press (standing) - 20 lbs 12 reps for 3 sets
11) stretch

Rotator issue didn't flare up that much tonight except during the seated curls with 30 lb dumbbells.  

The tape job the podiatrist did on my right foot has been working really well for the past 24 hours.  At first it was a bit too tight so I loosened it a bit.  No heel pain at all !  Why didn't I do this earlier????