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

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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

324

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. 

329

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

338

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????

339

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.

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