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Max G
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« Reply #315 on: July 04, 2008, 03:02:57 PM » |
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K so these past two days were quite nice; i got in a lot of fun activities, parkour and otherwise, outdoors for extended periods of time. Thursday i played missions and practiced alot of barefoot movement on one of the biggest, most accessible playgrounds when it comes to fun and movement. Today I got to meet a couple guys from the MnPK community, as well as Zac Cohn who was visiting our fair state.
Thursday:
-Missions (2-3 hours)
Friday:
-Parkour (2ish hours)
my chest, arms, and lats are sore, but i feel good; hopefully more fun to come.
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« Last Edit: July 04, 2008, 09:14:05 PM by Max G »
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Max G
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« Reply #316 on: July 06, 2008, 09:14:59 PM » |
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just took it easy saturday; mostly tree climbing and scootering around.
Saturday:
Rest
Today i got in some fun with missions today; i'm really enjoying the discovery and learning process we're all going through on this new suped-up playground. I accomplished a few basic confidence boosting jumps (were difficult because i was barefoot) as well as spent alot of time swinging around.
Sunday:
-Meeshens (1 hour or so)
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Max G
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« Reply #317 on: July 09, 2008, 06:38:56 PM » |
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just going to be resting and stretching up until friday; then i'll head off to new mexico for a wedding, and i'll probably get in some forms of exercise.
Monday-Thursday:
rest
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Max G
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« Reply #318 on: July 10, 2008, 09:13:38 PM » |
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well, my baseball game today was rained out by possibly the most intense hour of storming i've seen in a while..that meant i could do some upper body exercise; got in some pull ups, overhead pressing/walking, and some front lever stuff. I also had a soccer game (scored a goal!) so i'll do more upper body and legs stuff tomorrow morning before my flight. Thursday:-2x5 pull ups (these were pretty explosive, so i'm feeling pretty good at bw) -1x5 press (50lbs) -overhead walking (time unkown  50lbs) -1x8sec tuck lever -1x8 rdl's (50lbs) -1 forearm levering circuit nothing intense at all; just feeling around a bit. I tore open the skin on my knee for maybe the 10th time in 2 months, so it's painful to go into a deep squat what with the skin open and bloody..i was hoping to get some squat depth pictures on my blog soon, but we'll see. |
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Max G
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« Reply #319 on: July 18, 2008, 10:55:23 AM » |
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well my keyboard was broken while i was away in new mexico, so i haven't been able to update until now. I will do a write up with some photos on my blog (terrific landscape there) but i'll just get my training written in here.
Friday:
-2x8 fs (50lbs)
-2x15 bent over row (2 25lb db)
-2x10 pushups
going light
Saturday: the hotel workout
-2x8 split squats (8 each leg, holding a chair for weight)
-2x20 bent over rows (chair as weight)
-2x10 pushups
-2x8 sec oa flies
-2x20 one leg calf raises
-2x25 shin raises
-2x60 sec plank circuit
later..
4 rounds of
10 oa bw rows
10 jumping lunges
15 tuck ups
4:02
Sunday:
-Mountain Hike (1 hour, 2.6 miles or so)
lots and lots of precisions and balance work all the way up and down
Monday:
-Mountain Hike (2 hours, i don't know the distance)
Tuesday:
3 rounds of
10 hpc
10 walking lunge + row (25lb dbs)
20 sec canoe hold
good grip stuff
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Max G
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« Reply #320 on: July 19, 2008, 09:25:56 AM » |
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Thursday:
-Soccer Game (1 hour)
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Max G
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« Reply #321 on: July 20, 2008, 06:18:12 AM » |
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Saturday:
-baseball game (2.5 hours)
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Max G
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« Reply #322 on: July 21, 2008, 01:20:10 PM » |
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biked to a beach with a friend; swam around and made a sand pyramid-nice day.
Sunday:
-Biking (45min)
-Swimming
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Max G
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« Reply #323 on: July 23, 2008, 06:59:29 AM » |
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well my baseball season is done, and that means i can resume lifting! (i should have been lifting all year, but because of my shite elbows and wrists, i would have had to resume in the middle of the season..) So last night i hit the Y and got in a little work. I'm going to establish some starting points at the end of this week and begin to formulate some goals. Legs felt alright, upper body is pretty weak; baseball isn't intensive on large upper body musculature, so it's pretty obvious i haven't been working up there. I couldn't help but laugh; today i probably could have kipped my way to 10 dips, while in the middle of last winter i banged out 24 on a test, only kipping on the last few. ah well also: i finally got that new mexico post with pictures up on my blog Tuesday:-6x5 Front Squats (depth and positioning felt good here) loads: 45-95-115-135-115-95 -20 dynamic pull ups spread out during rests -2x8 seated rows (100#) -2x5 dips (not to failure but waaaaah i'm weak) -2x5 k2e -1x10 rear delt flies (15# dbs) -2x20 sec bar hold (135#) -1x8 curls (15# dbs; just to get in a higher flexion:extension ratio) -2x20 calf raises (180#) -2x20 shin raises |
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« Last Edit: July 25, 2008, 06:31:15 AM by Max G »
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Max G
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« Reply #324 on: July 24, 2008, 04:52:15 PM » |
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similar to Tuesday..though i biked to and from the Y today.
Thursday:
40 min biking to and from Ymca
-6x5 Front Squat
loads: 45-95-115-135-115-95
-2x5 k2e
-2x5 dynamic pull ups
-2x5 push press (40# dbs..felt pretty weak considering i could do 50's without the dip in winter)
-2x8 seated rows (100#)
-2x5 k2e (wanted some more volume)
-2x10 rear delt flies (15# dbs)
-2x20 calf raises (270#)
-2x20 shin raises
-1x10 cuban rotation (20#)
-1x25 internal rotation (20#)
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« Last Edit: July 25, 2008, 06:30:04 AM by Max G »
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Max G
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« Reply #325 on: July 27, 2008, 08:55:15 AM » |
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well the Y was closed at 8 last night (too bad i didn't know) so i had to improvise a little and just do some circuits.
Saturday:
2 rounds of..
5 rdls
5 front squats
5 push press
40 ft waiter's walk
5 front squats
5 k2e
5 pull ups
25# dbs used
nothing crazy, but it made me work.
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Max G
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« Reply #326 on: July 28, 2008, 05:08:11 PM » |
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experimented a bit with the complex, tossed in some isolation work and prehab stuff after. I realized that i was doing too many reps with some things, not enough with others, so i had to tweak a bit. I'll have things straightened out by the end of the week. Should add that i will probably go lighter in future sessions..
Monday:
2 rounds of..
deadlift
rdl
3 bent over rows
hpc
5 front squats
3 push presses
rdl
changed into
3 more rounds of..
deadlift
rdl
3 bent over rows
hpc
3 front squats
3 push presses
rdl
used 40# dumbbells
-4x5 knees to elbows
-3x20 calf raises (275#)
-3x20 shin raises
-2x8 bicep curls (20#)
-2x8 cable flies (40#)
-2x15 cuban rotation (25#)
-2x20 internal rotation (25#)
-2x12 rear delt flies (15#)
i realize as i'm writing this that i just did what appears to be a shiteload of isolation work, but i figure that most of it was done to fill in gaps that my complexes were lacking; shoulder health (need to establish balance after baseball season), chest work, 2:1 flexion to extension, ab work, and ankle junk.
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Max G
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« Reply #327 on: July 30, 2008, 12:53:41 PM » |
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not much yesterday, just went swimming for awhile; shoulders were pretty damn sore after monday.
Tuesday:
Swimming
did my sprint/interval work today. felt good
Wednesday:
5x50 yd. sprint/walk
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Max G
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« Reply #328 on: July 31, 2008, 03:58:24 PM » |
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rest today, i spent about an hour working on balancing at heights, precisions, footwork, and overcoming some fears today. I felt my session was pretty productive.
Thursday:
Technical stuff
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Max G
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« Reply #329 on: August 01, 2008, 05:14:36 PM » |
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again worked on some balance today; it was more difficult because i did it after my conditioning, but w/e. I'm going to use this basic circuit set up that i did today for next week as well, increasing rounds, decreasing time, that sort of thing. Then for the two weeks after, i will change up the circuit a bit, while i will have continued to increase the number of sprints/frequency of sprint days.
Friday:
5 rounds of..
5 kipping pull ups
5 tuck jumps
5 pushups
3:42
-4x5 k2e
-3x20 calf raises (320#)
-3x20 shin raises
-2x8 curls (20#)
-2x12 rear delt flies (15#)
-2x15 cuban rotation (25#)
-1x20 internal rotation (25#)
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