With my new PE job some of my training will be done at work! i love it.
8/30
hit the track at 6:30 am for a nice warm up. 6x100 abcs and stretching. I do a more stretching with my classes. I hit the weight room during my planning
deads-8,5,3,1,1,1,5 205,215,255,315…255 havent done any deads for about 6 months. felt nice and easy
shoulder press-10,8,6,6
single leg squat-4x5 for each leg
gonnahit some med ball after work at 2:20.
8/31
morning run 3x200 then 5x100 with the kids during PE
weight
Bench-8,5,3,1,1,1,5 180,205,215,245,205
lat pulls, curl, tricep press, bent over row, push ups
9/1
6x100 morning run
weight- pclean 8,5,3,1,1,1,5-150,170,180,210,175
shoulder press-3x10, single leg squat-10,8,6
abs
5x100 after work.
9/2
6x100 warmup
weight-Bench-8,5,3,1,1,1,5 180,205,215,245,205
lat pulls, curl, tricep press, bent over row, push ups
9/3
6x100,4x100 with class
squats-8,5,3,1,1,1,5 215,255,275,315,255
leg curls and ext
abs.
9/6
10x100
dead lift 8,5,3,1,1,1,5 215,255,275,315,255
Single leg squat 3x5 each leg
sauna
9/7
6x100 before work
bp-8,5,3,1,1,1,5 180,210,220,255,210
curls,tricep, pull ups, pull down and push ups 3sets
abs.
5x150 after work.
what kind of training are you doing…
9/8
plyos
pclean-8,5,3,1,1,1,5-165,180,190,215,185
shoulder press-10,8,6,4
massage
9/9
am warm up 6x100
weights-bp 8,5,3,1,1,1,5 185,215,225,260,215
pulldowns, tris, bis, bent row, and abs.
pm 5x150
9/10
am warm up 5x100
squat-8,5,3,1,1,1,5 220,270,300,345,275
leg curls and ext 3sets. abs
9/12
tempo 300,150 x3
9/13
am warm up 5x100
deads- 8,5,3,1,1,1,5 228,275,315,360,275
single leg sq-6,5,4
abs
pm workout
10x20m on grass
med ball 10xoverhead for distance, 10 x overhead for height, 5x trip hop, 5x med ball accell
9/14
am warmup 6x100
weights
bp-8,5,3,1,1,1,5 190,220,230,270,220
pull ups-3x10, tris3x10 bi curls 3x10,8,6.
pull downs 10,8,6 hip ext push ups 3x20
tempo tonight
9/15
5x100 warmup
vaious box plyos x 50
Pclean 8,5,3,1,1,1,5- 165,190,200,225,205
massage
9/16
8x100 am run
bench 8,5,3,1,1,1,5 185,215,225,160,215
curls, tris, rows, pull down
abs.
pm tempo 4x300 on grass
9/17
am run 5x100
plyos
Squat 8,5,3,1,1,1,5 215,260,280,320,260
leg cursl and ext
pm med ball throws x40
20m grass sprints x10
9/20
6x100 am
took some bad supplements. couldnt hit the workout
9/21
8x100 am run
bench 8,5,3,1,1,1,5 185,215,225,260,215
curls, tris, rows, pull down
abs.
pm 8x100 grass
9/22
6x100
plyos
pclean-8,5,3,1,1,1,5 160,180,190,215,215,185
massage
9/23
5x100
bench 8,5,3,1,1,1,5 185,215,225,265,215
curls, tris, rows, pull ups
abs.
5x200 pm grass
9/24
5x100 am
plyos
sq 8,5,3,1,1,1,5 225,275,315,360,275
abs
rain in pm
9/26- flag football
9/27
8x100 am
plyos
deads 8,5,3,1,1,1,5 225,275,315,360,275
single leg sq- 3x6 each leg
abs.
9/28
8x100
bench 8,5,3,1,1,1,5 185,225,235,265,185
8x100 am run
curls, tris, rows, pull ups
abs.
pm tmepo 7x100
9/29
plyos
pclean 8,5,3,1,1,1,5 165,190,200,225,195 the 225 felt very easy time to bump the weight up.
9/30
8x100 am
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
Im getting my bench strenth back. i should be at about 315 by the november.
10/1
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 225,280,320,365,280 felt real easy today.
leg ext and leg curls
abs
pm
10x20 grass sprints
med ball accell x5
overhead x10 overhead for height x10
10/3
flag football
10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280
massage
10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept
10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.
10/3
flag football
10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280
massage
10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept
10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.
10/3
flag football
10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280
massage
10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept
10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.
10/3
flag football
10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280
massage
10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept
10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.
10/3
flag football
10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280
massage
10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept
10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.
10/3
flag football
10/4
6x100am
plyos
deads 8,5,3,1,1,1,5 230,285,325,370,280
massage
10/5
5x100
bench 8,5,3,1,1,1,5 190,225,235,270,225
curls, tris, rows, pull ups
abs.
10/6
5x100
plyos
pclean 8,5,3,1,1,1,5 170,195,210,230 couldnt finish was sleepy as shit
went home and slept
10/7
bench 8,5,3,1,1,1,5 200,230,240,280,225
curls, tris, rows, pull ups
abs.
tempo tonight
strength is jumping each week.
10/7
10x100 tempo
10/8
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 230,285,330,375,285
leg ext and leg curls
abs
3x200m turf 32sec with 2 mon recovery
10 overead throws
5x stright up
5x med acc
epsolm salt
10/10
flag football I think I may get kicked off the league. Im really starting to embarrass people.
10/11
5x100 am
box jump plyos
deads 8,5,3,1,1,1,5 235,290,330,380,285
10x100 pm grass
10/12
bench 8,5,3,1,1,1,5 205,240,250,290,235
curls, tris, rows, pull ups
abs
10/13 no workout
10/14-
5x100
bench 8,5,3,1,1,1,5 205,240,250,290,235
curls, tris, rows, pull ups
abs 10x100 trmpo
10/15
6x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 235,295,340,385,310
leg ext and leg curls
abs
track-10x20m fast form work
med ball 10 oh, 5 sq, 5 med accels
10/17 flag football
10/18 couldnt workout.
10/19-bench 8,5,3,1,1,1,5 210,245,265,295x2,300,250
curls, tris, rows, pull ups
abs
10/20
8x100 morning
plyos
pclean-8,5,3,1,1,1,5 170,195,210, 225, 200. lil rough today
10x20 grass sprints standing and 4 point felt good after the last 5.
10/21
4x100 x 4
I did 4x100 with each of my 3 classes for a total of 16
bench 8,5,3,1,1,1,5 210,250,270,300, 285 285,250 got stuck on the first set of 300 had to drop the weight
curls, tris, rows, pull ups
abs
10/22
5x100 am
plyosx30 box jumps
sq 8,5,3,1,1,1,5 255,315,350,400, 320 felt lil tight. not as strong
leg ext and leg curls
abs
been a while
11/7 flag football
11/8
been hitting weights before running. Takin a few hours break
WEights
Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6,5,4x135
3x200 on grass 32,30,31 found out it was about 210 meters give or take