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.....