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
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
11/9 off
11/10
plyos explosive hops x 30
pcleans-5,5,3,3,1,1,1 135,135,185,185,225
grass 20,40,60,80 in cleats.
medball ohbx5 ohx5
abs
11/13
200 5 mins rest 4x100 last 30 accl 150 walk
200was in 27. all was on grass.
Abs.
11/14 flag football
11/15
am-
various plyosx30 box jumps
deads Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6x135,5x145,4x155
pm 3x200 on grass. 33,32,32
Abs. was a lil tired today. I was also doin some sliding on the grass.
11/16
bench- 8,5,3,1,1,1,5 210,245,265,285,230
pm off.
11/13
200 5 mins rest 4x100 last 30 accl 150 walk
200was in 27. all was on grass.
Abs.
11/14 flag football
11/15
am-
various plyosx30 box jumps
deads Deadlift-8x260,5x325,3x375, 3x1x425,5x335
single leg squats-6x135,5x145,4x155
pm 3x200 on grass. 33,32,32
Abs. was a lil tired today. I was also doin some sliding on the grass.
11/16
bench- 8,5,3,1,1,1,5 210,245,265,285,230
pm off.
been lazy with the journal.
I took 5 days off during thanks giving. wed-sun. Just relaxed.
11/29-weight room deads 8x265,5x330,3x385, 3x1x430,5x335
single leg squats-6,5,4 x135,155,165
staying on the grass for most of the year. I fell im getting great resistance work and my legs feel fresher.
3x200 30,31,35 2-3 mins rest
abs
11/30
12x100 at work with my students
weight room- bench- 8,5,3,1,1,1,5 210,245,265,275,230
pull ups 3x10
abs
pull downs 8,6,4
12/1 weights- plyos. exp hops x30 various hops.
hangcl 2x8,5x135
pclean 2x3x185 2x215
split push press 3x6x1335
12/1 215m on grass 30 sec. 5 min rest 4x100 fast last 30