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