|
Max G
|
 |
« Reply #45 on: May 29, 2007, 03:07:22 PM » |
|
well i'm posting this before i will actually exercise, mainly because i'll be getting in some brief training after my game, which doesn't even start until 8 pm, which is utter bull. When i got home from school i did some roll practice with only a thin towel on the ground and no shirt to be as close to the ground as possible (except for the towel). My roll is definitely getting better, but due to my practicing on concrete with my poor form coming out of winter, i have a bruise on my lower back, and instead of passing through the roll without pain (my form is fine now) i get a little punch in that spot, except for a few top notch rolls which it didn't hurt even then. Seeing as how the lower back is directly in the contact point of the roll, im going to have to take it a bit easier and let that bruise heal up.
Anyway, this is what my exercise looks like (or will look like)
Tuesday:
-1 round Upper Body Circuit
5 weighted pull ups (+15 lbs)
7 parallette pushups
7 close parallette pushups
5 deep dips
-1 round Core Circuit
10 sec Tuck Planche
20 leg raises
6 v-ups
30 weighted twists (+15 lbs)
30 sec back bridge (+15 lbs)
-15 full range squats
-15 weighted calf raises (+25 lbs)
-20 minutes Roll Work
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #46 on: May 30, 2007, 05:48:43 PM » |
|
well we had practice today; the rain came down in a torrent, and we had to leave after 1 hour of play..unfortunately, the rain made me cold, and as a side effect (i think..?) i squatted down quickly for a ball, and pulled my groin. That makes my wrist, ankle, and now groin. (The previous two having already healed) I hope i'll be better by the weekend, because we might be heading out to the U again..i at least want to be able to do squats, but now i can't.
Anyways, i got in some exercise, but interestingly enough, as i often find myself doing movements of all sorts while injured in some fashion at some point, i now know that my groin is apparently activated during pushups..so i did them one legged, but injuries just don't stop nagging. I hope i can play in my soccer game tomorrow, but we'll see.
Wednesday:
-2 rounds Upper Body Circuit
4 weighted pull ups (+15 lbs)
7 parallette pushups
7 close parallette pushups
5 deep dips
-2x4 10 second squeezes
-2x70 squeezes
-4x2 wrist rollers
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #47 on: May 31, 2007, 03:14:04 PM » |
|
groin's feeling a little better, i hope it's ok for general running around by the weekend.
-4 rounds Upper Body Circuit
4 weighted pullups (+15 lbs)
7 parallette pushups
7 close parallette pushups
5 deep dips
-2x70 squeezes
-2x4 10 second squeezes
-1x6 v-ups
-1x15 leg raises
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #48 on: June 01, 2007, 08:04:55 PM » |
|
because i've been babying it, my groin is feeling better; if i get a good night's sleep i think i'll resume my jumping and running, though i'll keep an eye on how it feels. I had baseball practice today, and just a little while ago i worked on strengthening the muscles around my knees since posterior chain work is a little difficult with my groin in its current state.
Friday:
-Baseball Practice (1.5 hours)
-6x15 sec duck walk holds
-4x15 calf raises
-6x15 shin raises
-4x20 ankle rolls (each foot)
-4x20 outward ankle rolls (each foot)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #49 on: June 03, 2007, 08:25:44 AM » |
|
my groin felt good saturday, so i was moving around more, though still being cautious. Myself and a few others went out 5 minutes before a rain storm, and then went racing through the woods barefoot to a find a fallen tree to hide under. When the rain started to intensify, myself and two others ran to our missions park, and stayed relatively dry under the pyramids. After i got back later i did some core and upper body work, though i was finding it tough to finish my rounds on the third one. Probably because i had done a few sets of dips before the upper body circuit, and an l-sit time progression before the core circuit.
i need to rest today, because i have a game coming up tomorrow; and it's the last week of school, so FINALS! Poopy
Saturday:
-3 rounds Upper Body Circuit
4 weighted pull ups (+15 lbs)
7 parallette pushups
7 close parallette pushups
5 deep dips
-3x5 deep dips.
-2x70 squeezes
-1x4 10 sec squeeze holds
later on..
-3 rounds Core Circuit
10 sec Tuck Planche
6 V ups
15 leg raises
-10:10:7:5:3 sec L-sit Holds
Sunday:
Rest, maybe some stretching
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #50 on: June 05, 2007, 01:47:23 PM » |
|
had a baseball game yesterday (my first in a little while now that i think of it) and i have another one tonight at 8. This means no conditioning yesterday and today.. i think i may have practice tomorrow, but i will resume my conditioning as always. Yesterday i went 2-3 with a single, a double, and 3 rbi's. I felt really good moving out in the field-it always feel good to run and go fast. Did some wallruns in gym class yesterday when we went to the ice cream shoppe as we occaisonally do, and before some lady shooed me away, i was almost grabbing what was between 12-13 feet with my wall run so goody goody.
Monday:
-Baseball Game (2 hours)
-Wallruns, precisions on rocks
Tuesday:
-Baseball Game (2 hours)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #51 on: June 07, 2007, 03:04:26 PM » |
|
i wanted to post yesterday but couldn't get my hands on the computer, so i'm catching up for wednesday and posting what little there is today..Had practice wednesday, and after my games on monday and tuesday, i found that my legs were quite sore and tired the next day; i did alot of sprinting into, out of, and around the outfield.
When i came home on wednesday i also got in some good old conditioning. I have a soccer game in an hour, and since i have tournament games (which i hate because all i get out of it is a little baseball and alot of soreness) tomorrow, saturday, and sunday, i can't do any training.
Wednesday:
-Baseball practice (2 hours)
-2 Rounds Upper Body Circuit
4 weighted pull ups (+15 lbs)
7 parallette pushups
7 close parallette pushups
5 deep dips
-5,5,6,6 weighted pushups (+15 lbs)
-2x4 weighted pull ups (+15 lbs)
and later..
-2 rounds Core Circuit
10 sec tuck planche (it's feeling better and better)
30 seated twists (+25 lbs)
6 v ups
-1x15 ab wheel roll outs
-2x30 sec back bridges (+25 lbs)
Thursday:
-Soccer Game (1 hour)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #52 on: June 12, 2007, 08:14:57 AM » |
|
well it has been a little while; i've been pinned down with baseball games and will continue to be for the next week, but here's what i did over the weekend and the little conditioning i got in yesterday.
Friday, Saturday, Sunday:
-Baseball games
-Spent rest of time outside; lots of pullups, laches, and fooling around.
Monday:
-Baseball game
-2 rounds Core Circuit
10 sec Tuck Planche
7 ab wheel roll outs
7 v ups
30 sitting twists (+25 lbs)
15 leg raises
also: after talking to Steve, i now know that if i wish to be making the strength gains i desire, i probably shouldn't be doing my metcon style workouts to cut down workout time, which should be ok time wise, since it's summer.
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #53 on: June 12, 2007, 09:05:58 PM » |
|
got in a little conditioning, as well as some swimming, bridge jumping (obviously not beneficial to conditioning, but still fun) and a soccer game; so i had more fun than work, but it's always nice to do other stuff.
Tuesday:
-Soccer Game (1 hour)
-Swimming (1.5 hours)
-2x5 pull ups (+15 lbs)
-2x6 pushups (+15 lbs)
-2x6 close pushups (+15 lbs)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #54 on: June 13, 2007, 03:12:31 PM » |
|
i couldn't go out today due to scheduling conflicts and my baseball game tonight, so i spent most of my time not conditoning (boohoo)  and instead working on my roll, which finally felt painless with my shirt off; tried it in boxers only, and it still felt good, so yay. I found that i've been better able to program my body and/or mind as to the diagonal motion of my roll by laying on my back, and then repeating the motion of the section of the roll that takes place on the back. Turns out it was a decent core exercise. I also was fiddling around with headstands and handstands since i was a bit bored. Wednesday:-Baseball Game (2 hours) -Roll work (1 hour) Goals:True Bar Muscle Up (need rotator cuff work) 8.5 foot broad jump (8.325 feet right now) 15 pull-ups (13 currently) 1 one arm push up
Bubka
Bodyweight BenchCompleted:One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump |
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #55 on: June 15, 2007, 01:16:28 PM » |
|
had a baseball game thursday, practice today, and each day i've been going out and doing alot of barefoot running and walking, as well as alot of "fiddling around" exercise (basically i'll just bust out a set of pull ups or pushups every couple of minutes or jump around)
Thursday:
-3x3 wide grip pulls(+15 lbs)
-2x4 pulls (+15 lbs)
-2x6 pushups (+15 lbs)
-2x6 close pushups (+15 lbs)
-2x25 calf raises
-Baseball Game (2 hours)
Friday:
-2x12 sec Tuck Planche
-2x10 sec L-Sit
-2x40 seated Twists (+25 lbs)
-2x15 leg raises
-2x30 sec back bridges (+25 lbs)
-1x15 rollouts
-Practice (2 hours)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
« Last Edit: June 15, 2007, 01:18:05 PM by Max G »
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #56 on: June 17, 2007, 05:43:52 AM » |
|
well, it's almost 8 in the morning and i'm about to head off to my third game of a tournament..i want to come back later and do some training (which i think i will; probably just legs and core though) before my game tomorrow. I have tuesday off i think, but after that 3 more days of baseball.
Saturday:
-2 Baseball Games (5 hours total)
Sunday:
-Baseball Game (2.5 hours)
-?
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #57 on: June 17, 2007, 02:41:32 PM » |
|
and since i can't modify my post apparently, here is the little bit of conditioning i did after my game:
Sunday:
-4x20 sec Ma-Bu holds
-4x10 sec one legged wall sits (each leg)
-Roll practice (20 minutes)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #58 on: June 18, 2007, 07:55:53 PM » |
|
had a baseball game, and since i have a day off tomorrow, i took the liberty of doing more training.
Monday:
-2x12 sec Tuck Planche
-2x10 sec L Sit
-2x40 seated twists (+25 lbs)
-1x15 roll outs
-2x15 leg raises
-2x30 sec superman holds
-baseball game (2 hours)
and later..
-3x4 pull ups (+15 lbs)
-3x3 wide pull ups (+15 lbs)
-4x10 sec one legged wall sits
-2x1 min quadrupedal movement
-4x7 one legged calf raises (+40 lbs)
-1x30 one legged stair hops
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
Max G
|
|
« Reply #59 on: June 20, 2007, 06:58:55 PM » |
|
my baseball game was canceled due to lightning and a tornado warning, so i went the the Y for the first time in a while, and did weighted pull ups and worked on my squat form. I couldn't do pushups though because my right shoulder is still tender from pitching.
Wednesday:
-3x3 pull ups (+20 lbs)
-2x2 pull ups (+30 lbs)
-1x1 pull ups (+40 lbs)
-3x6 squats (115 lbs)
-4x4 oa wall pushups
-2x2 wrist roll ups
-4x7 one legged calf raises (+40 lbs)
Goals:
True Bar Muscle Up (need rotator cuff work)
8.5 foot broad jump (8.325 feet right now)
15 pull-ups (13 currently)
1 one arm push up
Bubka
Bodyweight Bench
Completed:
One set of Pulls to the bottom of chest (straight vertical, not leaning back)
8.25 foot broad jump
|
|
|
|
|
Logged
|
|
|
|
|
