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????

Thursday, September 26, 2013


The podiatrist confirmed that I  have Plantar Fasciitis.  X-Rays ruled out any stress fractures or bone spurs.  I have to avoid impact exercises and heavy lifting for 2-3 weeks.  I also need to increase the number of times I stretch everyday to 3-5 sessions per day and get on a 3 times per day 400mg Ibuprofen regimen.  He also taped up my foot which I must say is pretty uncomfortable but not painful.   

The doctor seems to think I will be pain free in a month.  That would be amazing considering this has been steadily getting worse for the past 9 months or so.  Hopefully my insurance will cover orthotics.  In any case, I have a follow up appointment next week.

Wednesday, September 25, 2013

340 (Updated)

I finally made an appointment to see a podiatrist about my plantar fasciitis.  The appointment is for tomorrow morning.  To ensure I present the worst possible symptoms, I plan to do legs tonight with some plyo. 

Update:  Just got back from Lifetime... Here is what I accomplished:

1) Warmup: 3 miles on the recumbent bike...took about 11 minutes.
2) Squats with 18 inch platform: 135lbs x 15 reps, 185 x 10 reps. 195 x 10 reps, 195 x 10 reps, 185 x 10 reps
3) Deadlifts: 135 x 10 reps, 155 x 8 reps, 185 x 5 reps, 185 x 5 reps, 155 x 8 reps
4) Smith Machine Calf Raises feet straight: 105 x 15 reps, 125 x 12 reps
5) Smith Machine Calf Raises toes pointed out: 125 x 10 reps, 125 x 10 reps
6) Smith Machine Calf Raises toes pointed in: 125 x 10 reps, 125 x 10 reps
7) plate loaded leg press: 4 plates x 10 reps for 3 sets
8) back extensions with 45 lbs plate: 3 sets of 10 reps
9) 45lb plate pushes: 3 sets of 2 laps.  A half-lap was from pillar to pillar in the lower open area at Lifetime Rockville.
10) lie face down on exercise ball, Alternately raise opposite arm and leg with 10 lbs in each hand. 3 sets of 16 reps
11) jump rope: 3 sets of 100
12) alternating knees to chest/straight leg raises on bosu ball stand: 3 sets of 16 reps
13) stretch and foam roller

Monday, September 23, 2013


After the last leg workout, it feels like I've strained my left hamstring and the plantar fasciitis has flared up like crazy in my right foot.  So I didn't do much last week except for running/participating in drills with the Churchill JV team.  

Last Friday was my 39th birthday.  Priya and I took the kids to the nature center on Democracy Blvd to learn about bats.  The kids wore their Batman t-shirts and I wore my super-awesome Batman jacket.  We saw a grand total of ONE bat.  But still, it was cool spending time with kids.  Afterwards we had a nice dinner with my sister and my cousin Luke and his girlfriend at Founding Farmers.  I ordered a drink called "Bone."  It had Tabasco, Knob Creek bourbon and it was garnished with BACON.  It was fantastic.  I will definitely get that again. 

Saturday night I attended an MVP fundraiser at Hollywood East Cafe in Wheaton.  I came in second in the limbo contest.  Not bad for 39 years old!

Jeff Wang led Timmy, T, Kristina, Pic, Rosanna, and me through the following workout on Sunday 9/22:

  • 5 minute light warm up
  • 10 minutes dynamic stretching
  • Body Weight Strength Focus (1 minute per station, 3 times around each station)
    • Russian curls (Partner) 
    • Staggered push-up 
    • Plank w/ leg drop (Partner) 
    • ATW lunge 
    • Renegade rows 
    • Lateral mountain climber 
  • Ladder Conditioning Focus 
    • Bunny hop
    • 1 legged bunny rt, 1 legged bunny lt
    • Lateral bunny
    • Skier (45 degrees for hips) then sprint 
    • Cross-over shuffle (outside leg starts) then sprint 
    • Backward cross-over shuffle then trunk rotation
    • Train then trunk rotation
    • Snake FF/over/BB then push/pull
    • Triple jump (3, 4, max) then push/pull
    • Quarter squats on side of ladder then sprint
It took us about an hour and a half to complete.  We hope to do this or something like this every weekend.  

Tuesday, September 17, 2013


Between coaching at Churchill, plantar fasciitis, and general laziness, I'm definitely not making my goal of hitting the gym every other day.  So far I've been getting to the gym twice a week.  Not horrible, but not good either. 

I decided to do the Jay Chang 100 squat challenge again.  I took the weight down, kept the 18 inch platform and focused on exploding up as soon as my butt touched the platform.  I got up on my toes at the top of the movement.  The first 5 squat sets (10 reps) were with 115lbs.  The second 5 squat sets were 125lbs and I was still able to get up on my toes at the top of the movement.  In between squat sets I did 10 pullups on odd numbered sets and 10 chin-ups on even numbered sets.  So 100 squats, 50 pullups, 50 chin-ups.  I managed to finish this in 30 minutes and 59 seconds exactly.  I did some more leg and core work afterwards. Here are the complete details:

1) 10 minute warm-up on recumbent bike (level 8)

2) 100 squats, 50 pullups, 50 chinups (30 minutes and 59 seconds)
3) prone leg curl machine - 3 sets of 10 reps with 70lbs
4) 100 calf raises (25 toes forward, 25 toes out, 25 toes in, 25 single leg left, 25 leg right)
5) Hip Abduction machine - 12 reps 130 lbs, 10 reps 140 lbs, 10 reps 140 lbs
6) Hip Adduction machine - 12 reps 130 lbs, 10 reps 140 lbs, 10 reps 140 lbs
7) Alternating knees to chest/leg raises on Bosu ball stand - 3 sets of 16 reps
8) exercise ball crunches - 3 sets of 15 reps
9) stretch and foam roller

Saturday, September 14, 2013


354 - sore
353 - sore as hell.  It hurts to sit down, but mostly I'm just being lazy.

352 - Chest and Back

1) 25 standard pushups, 10 pull-ups
2) 25 military pushups, 10 chin-ups
3) 25 diamond pushups, 10 close-grip pull-ups
4) 25 decline pushups
5) incline lever row machine - 70lbs, 10 reps. 80 lbs 5 reps for 3 sets, 70 lbs 10 reps
6) dumbell bench press - 75 lbs 15 reps. 95 lbs 10 reps for 3 sets, 75 lbs 15 reps
7) MTS row machine - 40 lbs each side 15 reps, 50 lbs 10 reps for 3 sets, 40 lbs 15 reps
8) incline bench with dumbells - 20 lbs 15 reps, 30 lbs 10 reps for 3 sets, 20 lbs 15 reps
9) "heavy pants" 40 lbs dumbells 10 reps for 3 sets


Tuesday, September 10, 2013


Just got back from Lifetime around 1145pm (Tuesday night).

Leg Day

Warmup: 20 minutes on the recumbent bike, light stretching

1) Lunges - 30 lb dumbbell in each hand - 4 sets of 10

2) Squats - 135x15, 185x10, 225 x2 Fail ! Used to be able to do 5 reps for two sets, 185x10, 185x10
3) Deadlifts - 135x10, 185x5, 185x5, 185x5, 135x10 ( I used to be able to do 225 for the middle 3 sets)
4) Calf raises (body weight) - 25 normal, 25 toes facing out, 25 toes facing in, 25 single leg (left), 25 single leg (right)
5) Lateral box Push Offs - 3 sets of 20 with 18 inch box

6) seated platform jumps - 3 sets of 10 - start in seated position on 18 inch platform, swing arms and jump on top of 30 inch platform
7) lunge jumps - 3 sets of 10
8) stretch and foam roller

I am going to be very sore for the next couple of days.  I haven't done this program since before my trip to Orlando.  Hence the drop in weight for my squats and deadlifts.  


Arms were super sore on Sunday from my Friday night antics.  

Sunday was busy with NFL watching and hanging out with the family at home.  First Sunday without 9man practice !

Monday work was lame as usual.  I've been trying to get one cable made in the lab for 2 months but no one knows where I'm supposed to connect !  Damn baby-boomers. 

Churchill JV Girls volleyball had our first match on Monday night vs Blake.  The starters did well enough in the first game that I decided to put all the freshmen in for the second game.  It quickly got out of hand so I subbed in some strong servers and we almost came back from a 12 point deficit. I started the 1st team in the 3rd game and we got out to an 11 point lead.  Started subbing in more freshmen and we BARELY won 15-13.  In fact, if the ref had been paying attention he would have called us out of rotation on the final two points.  Good learning experience for the freshmen but this is what gives coaches grey hair !

No gym on Monday night.  I stayed home to watch the Redskins get smashed by the Eagles.  Anyone that thinks RG3 is 100% is blind.  The second half "improvement" was mostly due to the fact that the Eagles were in a prevent defense.  They knew a dink and dunk offense wouldn't be able to come back from a 33-7 deficit. 

Saturday, September 7, 2013

359...358 ...

Made it to Lifetime last night.  Saw Johnny Hsiung doing work... MVP Dad life = working out on Friday nights.

Shoulders Bi's Tri's

3 sets of 21s with EZ curl bar - 35lbs, 45lbs, 45lbs

Tricep push downs on cable stack - 6 plates 30 reps, 8 plates 15 reps, 7 plates 15 reps, 7 plates 15 reps

Seated Dumbell shoulder press - 20 reps 20 lbs, 15 reps 25 lbs, 15 reps 25 lbs

standing alternating hammerhead curls - 16 reps 25 lbs, 10 reps 30 lbs, 10 reps 30 lbs

Dumbbell skullcrushers - 15 reps 20 lbs, 10 reps 25 lbs, 10 reps 25 lbs

Alternating lateral and front raises - 20 reps 10 lbs, 16 reps 15 lbs, 16 reps 15 lbs

standing cable curls (one hand) - arghh... didn't write down the weight but I did 15 reps, 10 reps, 10 reps

"military" pushups (elbows tucked to your sides to focus on triceps more) - 50 reps (couldn't do it all at once but stopped when I got to 50)

Upright rows with ex curl bar - 25 lbs 15 reps, 35 lbs 10 reps, 35 lbs 10 reps

Torso twist machine 110lbs 10 reps each side for 3 sets

alternating knees to chest, straight leg raises on the thing with the bosu ball - 16 reps for 3 sets

stretch and foam roller

I probably could have done more weight on some of these but my right rotator cuff was starting to hurt a little so I went for higher reps.

I'll probably take Saturday off as I just finished reffing at Sidwell Friends for a scrimmage tournament - 5x45 minute matches... My feet and back are killing me. 

Friday, September 6, 2013

360 Days...

Didn't make it to the gym last night (9/5). After the Jay Chang leg workout, my plantar fasciitis flared up pretty bad again.  I had planned on doing shoulders, bi's, tri's. Instead Priya and I took the kids to their first karate class and I had an unexpected third fantasy football draft just before the Broncos vs Ravens game. 

It occurred to me yesterday that after each of the last 2 tournaments in Toronto and Montreal, I've put on 10-15 pounds over the winter and then fought really hard, to the point of burnout, to lose it just before the next tournament. Hopefully that won't happen this time. 

I will post after I hit the gym tonight. 

Wednesday, September 4, 2013

361 Days ...

Just finished my first workout post-DC-NACIVT.

100 squats (135lb 10 sets of 10 reps).
Superset with set of 8 chinups and 8 pullups on alternate sets for a total of 40 chinups and 40 pullups.

It took me 31 minutes to complete.  I wasn't very happy with the explosiveness of each rep so I may drop the weight next time to work on that aspect.  Also I think I need to get lower so I may abandon the platform next time too.

I also did about 15/20 minutes of core work and then stretched and used my foam roller on my legs and back.

Everyone from MVP seems really motivated.  Let's hope we can keep this feeling going.

Tuesday, September 3, 2013

362 Days and Counting...

The 2013 DC NACIVT ( just ended yesterday.  As is always the case after a big tournament, I'm DEPRESSED. 

To all the DC NACIVT organizers - AWESOME JOB and THANK YOU !  So glad we got to play on Pennsylvania Avenue.  What a great showcase for our sport !

Special Thanks to my good friends Johnny Hsiung and Bryant Lee from MVP A.  The amount of work you guys put in attending meetings, joining conference calls, waking up early to check out potential tournament sites, marking and measuring courts, meeting with sponsors, leading practices, working-out, etc, etc,....Inspirational !

This was a very special tournament for me personally.  It was really the first time my kids got to see me play.  As I will be turning 39 in a couple of weeks, I'm not sure how much longer I can keep this up !

I am starting this blog as a way to keep track of workouts, injuries, doctor's appointments, rehab treatments, and any other volleyball related activities that I put myself through in order to get better for next year.  It was announced this past weekend that the 70th Annual NACIVT will be in LAS VEGAS !  Great place to celebrate my 40th birthday.

362 Days to go.....