Day 40

Today's Notes:

I really enjoy Saturday workout sessions.

I've never been one to go to classes at the gym and bound around with all the little fitness girls and boys clad in legwarmers and/or underarmor crap... But this "Power" class taught by the gym owner (James) and his wife (Susan) is actually really fantastic. I've noticed a huge increase in overall muscle endurance... PLUS MY RUMP IS LUSCIOUS

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights + aerobic stuff)

Insane Power class:
Squats - 30 @ 175lbs slow burn (2 / 3 secs down, 2/3 secs up)
Lunges - 25 each leg @ 150 lbs slow
Lateral Shoulder Raise - 30 @ 140 lbs
Military Press - 40 @ 140 lbs
Bent-over Rows - 30 @ 140 lbs
Chest Press (somewhat like bench, but on one of those Reebok Step thingers) - 30 @ 220 lbs
Tricep curl - 30 @ 70 lbs
Bicep curl - 30 @ 70 lbs (slow)
Abwork - Planks, crunches, situps, more planks, hip lifts... I STILL hate this part of the class.

************

Evening Session:

Cycling - 25 miles, interval mixed (supporting Andrea's marathon training run of 11 miles).


HOW I FEEL:

Fantastic. The weather was great, and I spent the majority of the day working out and hanging out with my wife... Except that she very intelligently chose to do about a mile of her run over a gravel road, and I was on a road bike with 1/2" tires.

I slid out twice.

Hate.

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Day 39

Today's Notes:

I. Hate. Leg. Day.

It is a hellish day. There's very little enjoyable about it, honestly... If it weren't for the fact that it's quite possibly the most vital day of all lifting days, I wouldn't do it. Because of the sports I choose to pursue (football, then wrestling, then judo, then cycling, then football again), leg strength is insanely important. Add to that the fact that the quads are the largest muscle group in the body, thus meaning that increasing their size and endurance increases your metabolism, and you have the ONLY TWO REASONS I even bother doing it.

Blah.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights)

Thursday: Leg Day + Shoulder Day

Squats - 3 sets x 10 reps @ 550lbs

Calf Press - 3 sets x 20 reps @455 lbs
SUPERSET with: Military Press - 3 sets x 15 reps @ 175 lbs

Leg Extension - 3 sets x 12 reps @ 175 lbs
SUPERSET with: Leg Curl - 3 sets x 12 reps @ 185 lbs

Cable Lateral Shoulder Raise - 3 sets x 15 reps @ 65 lbs
SUPERSET with: Cable Iso direct pull lift - 3 sets x 15 reps @ 35 lbs

Shoulder Shrugs - 3 sets x 15 reps @ 415 lbs
SUPERSET with: Neck work (3 sets front, back, left and right x 10 reps @ 55lbs)

HOW I FEEL:

Totally craptastic. I always end up with a headache on leg day, and I imagine it's due to the fact that my head hates me for dong all this. But it's over with for another 4 days, hallelujah.

************

Evening Session (drills and whatnot):

Didn't do anything this afternoon... Too much going on in life.


HOW I FEEL:

Blah.

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Day 38

Today's Notes:

Well, I had this whole thing planned out to talk about how it felt to work out today, and my talk with the owner of my gym, and how I am now focused solely on training the tryout exercises...

But then, the Tampa Bay Storm went and posted the results of the tryout this weekend, along with the spreadsheet of everyone's scores (pdf link).

I'm #179. And for those who watched the video of the tryout this weekend, I have a bit of an update...

My first 40 yard dash? 5.38".

I trimmed MORE than 1 second off my time from the practice. And you know how? The stance. A few of the super lean, ultra fast receiver guys gave me some tips - get low, stay low for the first 15 yards, THEN raise up and extend - super short strides at first, then elongate.

5.38.... Just... Wow.

Yeah, uh... I read the columns wrong. Sorry about that. Still, I broke 6 seconds, and that's all I care about. (thanks Nat)

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

10 x 40 yard dash
5 x L drill
10 x shuttle drill
20 x broad jump + deep squat
50 x hand-hit drill (on hit sled)

************

Evening Session (weights):

Thursday: Back + Bicep Day

Upward Iso Row - 3 sets x 12 reps @ 270 lbs

Iso Row - 3 sets x 12 reps @ 280lbs
Superset with Bicep Curl (bar) - 3 sets x 12 reps @ 75 lbs

Lower Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Dumbbell Curl - 3 sets x 12 reps @ 45lbs each hand

SUPERSET with Iso Lat Pulldown (super slow contstriction isolation)- 3 sets x 12 reps @ 150 lbs


HOW I FEEL:

I cannot believe I did a 5.38" on my first 40 yard dash.

I'm seriously sitting here with my mouth open, stunned over that fact.




Now I really, really want to re-edit the video.

Special: Day 32 + 33: The Tampa Bay Storm Tryout

You probably saw the pictures I posted on Saturday. And you probably wondered "Okay, what the heck?"

Well, on a whim last Thursday, Andrea and I decided that it would be a good idea for me to drive down to Tampa, FL to attend the Tampa Bay Storm's open tryout.

It had to be on a whim... Because if I'd had any time to think about it, I'd probably have backed out at the last minute.

So, we headed out Friday, I tried out Saturday, and we drove back Saturday night, bang boom pow. I took some video of the whole experience.

Here you go:

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Day 36

Today's Notes:

Wow... I was worn out after the tryout.

I took a few days and recovered... Ate some hearty food, played some Halo 3... You know. All that.

Today, I jumped back into working out.

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (lifting + cardio)


Run: 3 miles (elliptical machine, 35 mins - the machine said 5 miles, but i don't trust that)
8 x super stair run + 20 yard sprint

HOW I FEEL:


************

Evening Session (weights):

Tuesday: Chest + Tricep day - much heavier day

Bench Press - 4 sets: 1 set x 20 reps @ 135lbs, 3 sets x 10 reps @ 275lbs

Incline Bench Press - 3 sets x 12 reps @225 lbs
SUPERSET with: Reverse Overhead Tricep Curl (cable) - 3 sets x 12 reps @ 87.5 lbs

Decline Bench Press - 3 sets x 10 reps @ 275 lbs
SUPERSET with: Tricep Extension (cable) - 3 sets x 12 reps @ 95 lbs

Dumbbell Flys - 3 sets x 15 reps @ 50 lbs (per hand)
SUPERSET with: Skullcrushers - 3 sets x 15 reps @ 75 lbs (bar)



HOW I FEEL:

Fantastic. The great feeling from the tryouts still permeates my being. I felt strong the whole session.

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Day 33

Today's Notes:










:-)

Video and full story coming soon.


HOW I FEEL:

Unbelievable. Just... Unbelievable.

Day 32

Today's Notes:

The Georgia Force announced their first open tryout for the 2008 season today. To save you a click, It's October 13.

This gives me a little over 3 weeks to get ready for the big show.

In order to do that, I'm undergoing a super-secret training session this weekend. I will be able to explain better once it's done... I'm going to get a lot of it on video, so at least there'll be that :)

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

Super secret. Can't tell you yet.

HOW I FEEL:

Hmm... I can't really answer this right now. I am encouraged in some respects, disappointed in others. More will come out Sunday. :)


************

Evening Session (weights):

Not done yet. May not get to it tonight.


HOW I FEEL:

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Day 31

Today's Notes:

Kinda flipped the script once again, did drills in the morning and weights in the evening. This is because I... Uh... Just wanted to. I really have no good reason for doing this. Just... Impulsive. Like most things I do... Like what I'm doing this weekend.

UT! I can't tell you what it is right now. It's a secret. But it's happening. And there'll possibly be video of it. So, I'll let you know when it's done.

Yes, it's football related. No, it does not involve my wife dressing as a cheerleader. Sicko.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

Cycling: 25 miles
High step Low hurdles (which really, really sucked after cycling): 10 sets of 5 hurdles each


HOW I FEEL:

Just plain sassy. It was a gorgeous day - 68 and Sunny... "Just like the dayyyy, oh, like the day I hearrrrrrrrrrrd..."

(if you don't get that reference, you didn't own a radio or watch MTV from 1991 until, oh, NOW, or you're under 18 years old. Or you're stupid.)


************

Evening Session (weights):

Thursday: Back + Bicep Day

Iso Row - 3 sets x 12 reps @ 280lbs
SUPERSET with Iso Lat Pulldown - 3 sets x 12 reps @ 150 lbs

Upward Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Dumbbell Curl - 3 sets x 12 reps @ 45lbs each hand

Lower Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Bicep Curl (bar) - 3 sets x 12 reps @ 85 lbs

Lateral overhead dumbbell raise - 3 sets x 12 reps @ 75lbs

Run: 4 miles
NINE!! stair sprint + 20 yard dash


HOW I FEEL:

Today was fun. As I mentioned before, The Great Kali works out at my gym when he's home, and he came in tonight. I went up and introduced myself, and he was very very nice. His wife translated a bit for us, and I didn't want to take much of his time, but I did let him know my nephews were HUGE fans and that I was inspired by working out while the WWE champ was there.

A short while later, he was doing Military Press and needed a spot, as he wanted to go heavy. So his wife asked me of all people if I'd mind.

So yeah, I got to spot a pro wrestling world champion on an exercise. This will TOTALLY make me win the football tryout, cause it's 100% relevant to this football tryout journal, right?

I dunno. I just felt like I should mention it. It's kinda cool.

Day 30 (off day)

Today's Notes:

I spent today getting a bit of rest and mainly being under-the-gun with work that's backlogged. But that didn't stop me from checking in, yet again, on the announcement of tryouts by the Georgia Force.

Nada. Not yet, anyway. But I did find this page which lists all of the tryouts for all of the teams this year, as they are announced. So that's cool.

I also did a bit of research on the tryouts from years previous. And judging from what I've seen, I think that I can at least walk into the tryout and not look like a total scab... I just don't know how I'm going to look compared to the actual athletes that are going to show up.

I also did a little research on the tryout process of various teams. For Tampa Bay's open tryout last year:

"In 2007 three players, John Capel, Hank Edwards and Khalid Naziruddin earned an invitation to training camp from the open tryouts. Naziruddin went on to earn Storm Rookie of the Year honors for the 2007 season."

That's kind of encouraging. As far as the Force goes, they have signed players from open tryout 3 of the past 5 years. That's pretty cool, too.

Day 29

Today's Notes:

I got permission from the owner of the gym I workout at to bring a camera in and film my workout. So, I did that this morning.



I realize I look like a retard, and that's okay. At least it's different scenery.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights)

Thursday: Leg Day + Shoulder Day

Squats - 3 sets x 10 reps @ 505lbs

Calf Press - 3 sets x 20 reps @455 lbs
SUPERSET with: Military Press - 3 sets x 15 reps @ 175 lbs

Leg Extension - 3 sets x 12 reps @ 175 lbs
SUPERSET with: Leg Curl - 3 sets x 12 reps @ 185 lbs


Shoulder Shrugs - 3 sets x 15 reps @ 415 lbs
SUPERSET with: Cable Lateral Shoulder Raise - 3 sets x 15 reps @ 65 lbs



HOW I FEEL:

Stupid. I got a speeding ticket this morning on the way home. Genius.

************

Evening Session (drills and whatnot):

Not sure yet, updating later

HOW I FEEL:

XXXXXXXX

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Day 28

Today's Notes:

First honest day of two-a-days from now until tryouts. I am shifting my lifts to the morning, and in order to make sure I get them all in, I'm up at 5:30AM every day from now on.

Time to get serious.

I discovered yesterday that the hallway at the top of the stairs at the gym is only 20 yards of full running - I have to pull up for the final 5 or i'll slam into the wall. So I'm shifting the distance to 20 yards.

The weather today... Unbelievable. 58 degrees when i woke up, 65 when I left the gym... Very very motivating. It's always pleasant to run and work out in cool fallish weather.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (lifting + cardio)

Monday: Chest + Tricep day - light + more reps

Bench Press - 4 sets: 1 set x 20 reps @ 135lbs, 3 sets x 12 reps @ 245lbs

Incline Bench Press - 3 sets x 15 reps @215 lbs
SUPERSET with: Reverse Overhead Tricep Curl (cable) - 3 sets x 12 reps @ 87.5 lbs

Decline Bench Press - 3 sets x 15 reps @ 215 lbs
SUPERSET with: Tricep Extension (cable) - 3 sets x 12 reps @ 95 lbs

Dumbbell Flys - 3 sets x 15 reps @ 50 lbs (per hand)
SUPERSET with: Skullcrushers - 3 sets x 15 reps @ 75 lbs (bar)

Run: 3 miles (elliptical machine, 35 mins - the machine said 5 miles, but i don't trust that)
8 x super stair run + 20 yard sprint

HOW I FEEL:

Kinda weird, right now. I just stood on the digital scale in my bathroom (I rarely, if ever, use that one) - it said I weigh 313 lbs. The gym scale 3 weeks ago said I was about 290.

My pants are fitting looser now than they have in a while.

There is NO way I gained 23 lbs in 3 weeks. And there's definitely no way I gained 23 lbs of muscle in that time. So yeah... I think that scale is busted.

Other than that, it's great to get up and going early again. I did that for a bit... It didn't stick. But with my wife's new work schedule combined with the fact that, if I don't stick with this regimen until tryouts I have NO chance, I think I'll probably do okay with it now.

************

Evening Session (drills):

(coming after the session)


HOW I FEEL:

Dunno yet.

Day 27

Today's Notes:

Fooooooooootball day. Usually, a day of sleeping in and then going and watching football all day. Today, however, I got up and went to the gym. I ended up staying a bit longer than usual... After all, it's Sunday - there's no one calling, no work due, no people around to ignore. Just me and time. My dad's supporting this whole training and tryout thing, which is a huge motivation - so I figured he wouldn't mind my being a bit late.

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

Nada

************

Evening Session (weights):

Sunday: Back + Bicep Day

Iso Row - 3 sets x 12 reps @ 280lbs
SUPERSET with Lateral overhead dumbbell raise - 3 sets x 12 reps @ 75lbs

Upward Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Bicep Curl (bar) - 3 sets x 12 reps @ 75 lbs

Lower Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Dumbbell Curl - 3 sets x 12 reps @ 45lbs each hand

Dumbbell Individual Shoulder Raise - 3 sets x 12 reps @ 20 lbs
SUPERSET with Iso Lat Pulldown - 3 sets x 12 reps @ 150 lbs

Run: 3 miles
8 stair sprint + 20 yard dash

Ab work - 20 situps, 20 crunches (i was tired)


HOW I FEEL:

Really great. I normally would just get up late, go over to my Dad's, and watch football all day while eating whatever unhealthy stuff my mom set up for us. Today, I let the workout take priority. I was an hour late for kickoff (they didn't mind) and I managed to avoid all the unhealthy chips and whatever.

Pushing the 3 miles and the 8 stair run + 20 yard dashes... That hurt. But it felt great.

Okay, back to watching the games.

Day 26

Today's Notes:

This is the first Saturday in a long while where I didn't have some sort of ridiculous not-chosen-by-me housekeeping thing to do. And it ruled.

I went to that power class thing at the gym - it's pretty intense. I have always been adverse to group training in gyms due to the high level of cheerleader-instructor-annoyance mixed with the meat-market mentality of most people in gym classes. But this one is taught by the owner (James) and his wife (Susan) and is NO JOKE. They beat your ass. So the people who show up tend to be pretty intense as well.

I also got to break out the superbadass Orbea Onyx and take it around for a while (for those who don't keep up with cycling or care about it, it's a bicycle, and it's my baby). THAT felt good. Without getting into too much detail, last year my cycling training - something I find a lot of joy in - was cut short due to an endeavor I chose to undertake. That endeavor lead to probably the most unhealthy period I've had in my life in, oh, 7 years. So it felt good to revisit something I love dearly... Especially with this new endeavor of trying out for the Georgia Force, which is something I'm growing to love equally.

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights + aerobic stuff)

Insane Power class at the gym... It's pretty intense:
Squats - 30 @ 150lbs slow burn
Lunges - 25 each leg @ 150 lbs slow
Lateral Shoulder Raise - 30 @ 70 lbs
Military Press - 40 @ 150 lbs
Bent-over Rows - 30 @ 70 lbs
Chest Press (somewhat like bench, but on one of those Reebok Step thingers) - 30 @ 150 lbs
Tricep curl - 30 @ 70 lbs
Bicep curl - 50 @ 60 lbs (slow)
Abwork - Planks, crunches, situps, more planks, hip lifts... I hate this class.

************

Evening Session:

Cycling - 20 miles, interval mixed (supporting Andrea's marathon training run of 9 miles)
(the way I do this, I ride with her for a bit, then head down a side road and pound the pedals as hard as I can down and back. I get about double her distance when I do that).


HOW I FEEL:

Had a GREAT day today. It's always special when I get to spend an entire day with my wife doing stuff we like doing, instead of, say, cutting up trees and installing stoves and whatever.

It's been since October of 2006 since I was on my bike for any distance whatsoever... The weather plus the cycling was just plain inspiring. It felt GREAT to go 35 miles an hour with the wind and the cool breeze and the smell of the trees and grasses as I passed them. Plus it ruled to ride behind my wife and stare at her ass... I mean, uh... Support her. In her run. Yeah.

Day 24

Today's Notes:

I'm ashamed.

I've skipped out of workouts two days in a row.

I might have gotten away with calling it a "rest day" if it was only one... But after the 2nd day, I had to call it what it really is - laziness. Slacktitude. Lame.

And the reasons why? Well, I could blame it on being busy, which I was... Or I could blame it on family, which required some of my attention... I could even blame some of it on a need to rest. But the truth is, I just got into a bit of a slump.

I allowed myself to slack on Tuesday, mostly because I figured I could go out Wednesday and get things done, work really hard, make up for it all... And then Wednesday came, and I slumped again.

I've been thinking a lot about a lot of things, and some of those things are getting in my head and affecting my outlook on this project. But I realized this afternoon that I needed a realignment of perception. I can't let the thoughts of others, or momentary lapses in reason, or small weak thoughts to get in my way.

The goal of this project was originally to take a shot, right? To answer the burning question, to make an effort... Originally, my mindset was that age-old bullcrap parents and teachers try to heap on you that "It doesn't matter if I make this team or not, so long as I try my best."

Well, it does matter. In fact, it matters a LOT. I'm invested in this, and I'm not just wasting my time with a project here - I really do want to make it, and I'm going to do whatever I have to do to make this thing happen. What is the point of picking up the rifle and taking aim at something if you don't intend to actually hit a bullseye? Shouldn't you aim for excellence and perfection regardless of your - or anyone's - opinion of the potential outcome?

If you don't line the damn sights up over the center, you DEFINITELY won't hit it, now will you?

Also, I fully intended to shoot more video this week, but because of the busy and because of the slumpage, I didn't. I'll try to get one together this weekend, and possibly another next week. I've been given permission to bring my camera into the gym to film a workout, so maybe I'll do that?

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

I am lame as hell for not doing anything this morning.

************

Evening Session (weights):

Thursday: Leg Day + Shoulder Day

Squats - 3 sets x 10 reps @ 520lbs

Calf Press - 3 sets x 20 reps @455 lbs
SUPERSET with: Military Press - 3 sets x 12 reps @ 205 lbs

Leg Extension - 3 sets x 12 reps @ 160 lbs
SUPERSET with: Leg Curl - 3 sets x 12 reps @ 175 lbs


Shoulder Shrugs - 3 sets x 15 reps @ 415 lbs
SUPERSET with: Cable Lateral Shoulder Raise - 3 sets x 15 reps @ 70 lbs
(OUCH AGAIN)


HOW I FEEL:

Kinda lame... I didn't do any running. The ankle is still bugging me, and I really should have done some stair sprints or something. But I want to make damn sure I don't go screwing it up worse than it is, so I got my heart pumping by stacking as much lifting as I could on top of other lifts.

Day 21

Today's Notes:

Ugh... NFL kickoff day yesterday. Wings and more wings, followed by more unhealthy junk for dinner. This is the first fried food I've had in quite a long time, and it definitely didn't sit well with me today. It felt like I had a cement block in my stomach all morning.

And you don't want to know what it felt like as it moved along out of the stomach and down the coiled road. I'm just saying.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

10 x hill run
2 mile run
10 x icky shuffle (ladder)
10 x carriochee (ladder)
10 x shuffle step (ladder)

************

Evening Session (weights):

Monday: Chest + Tricep day - heavy + stacked intervals... Wow.

Bench Press - 4 sets: 1 set x 20 reps @ 135lbs, 3 sets x 10 reps @ 265lbs

Incline Bench Press - 3 sets x 12 reps @225 lbs
SUPERSET with: Reverse Overhead Tricep Curl (cable) - 3 sets x 12 reps @ 95 lbs

Decline Bench Press - 3 sets x 12 reps @ 225 lbs
SUPERSET with: Tricep Extension (cable) - 3 sets x 12 reps @ 95 lbs

Dumbbell Flys - 3 sets x 15 reps @ 50 lbs (per hand)
SUPERSET with: Skullcrushers - 3 sets x 15 reps @ 75 lbs (bar)

8 x super stair run + 25 yard sprint - HOLY CRAP THAT HURT.


HOW I FEEL:

I'm really proud that I didn't puke my guts out after those stairs. What's really interesting - you're pushing hard as you trot up 21 stairs, taking one stair at a time, but you're limited by how fast you can really go because you gotta make sure you don't go slamming your foot down in the wrong spot... Plus, there's only a certain speed the legs can take you up stairs, you know?

But when you get to the flat at the top and start sprinting, it's like going from 30mph to 60mph in your car on the same bottle of nitrous or whatever those rice burner guys use to go faster (stickers? spoiler? whatever). You're already kinda breathing hard and your legs are already burning a little, and you gotta pick it up even harder.

The first, oh, two were managable. After that, there was pain. And lots of it.

Good pain though.

And I'm really happy with pushing the weight totals up a bit more.

Day 19

Today's Notes:

Our stove went out a while back, and since it did, Andrea and I have been eating a lot of takeout and restaurant food. Now, while we've been "good" and ordered salads and the lower fat options most of the time, sometimes we still indulge and have the delicious brontoburger or whatever the hell they're serving at TGI McChiliapple's or wherever.

So, today we finally bought a new oven. And it rules. It's everything I've wanted in an oven for a long time. I'm quite the foodie, and when I cook, I REALLY get into cooking - and with this new oven, I'll be doing a LOT of that, as it is part of our new commitment to eating right.

So maybe I'll start posting my diet here too. I mean, why not? It's not like anyone's reading all the other crap, might as well add more crap no one will read, right? :)

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights + aerobic stuff)

Insane Power class at the gym... It's pretty intense:
Squats - 30 @ 150lbs slow burn
Lunges - 25 each leg @ 150 lbs slow
Chest Press (somewhat like bench, but on one of those Reebok Step thingers) - 30 @ 150 lbs
Tricep curl - 30 @ 70 lbs
Bicep curl - 50 @ 60 lbs (slow)
Military Press - 40 @ 150 lbs
Lateral Shoulder Raise - 30 @ 70 lbs
Bent-over Rows - 30 @ 70 lbs
Abwork - It's too painful to call up the memories. I've blocked it out.

************

Evening Session:

Clean and organize the kitchen. Yeah... Big job.


HOW I FEEL:

Extremely encouraged. Some people who've seen me at the gym for a while commented that I am looking good, and that the improvements are noticeable. That's a nice thing to hear, no matter how far you have or have not come.

I've noticed my recovery has improved quite a lot, as has my long-haul endurance in most muscle groups.

The big test will be this week - I plan to start regular daily drills of every kind, every morning. NO alternating, no moving around... Every single day will have at least 3 agility drills, 3 speed drills, 3 hitting drills and a long run, over and above any weights.

Suck.

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Day 18

Today's Notes:

I gotta say, this project has been one of the most fun things I've done in a while. Now that I'm over that initial "OHMYGOD I'm going to DIE" hump, I'm really enjoying the lifting and the learning. Going out and doing drills has been a blast (except that I kinda skipped yesterday and today, trying to keep myself healthy).

I just hope that these posts aren't boring the crap out of everyone... Of course, this is a totally voluntary experience for you guys. So if it is, uh... You're doing it to yourself. Punks.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

10 x shuffle-step (agility ladder)
10 x cariocce step (agility ladder)
10 x high-step hurdle studderstep (hurdles)
10 x Icky Shuffle (agility ladder)
10 x 3-5-7's (resistance band on ankles)
5 x DEATH CRAWLLLLLLLL (bear crawl)
5 x 100 yard dash

************

Evening Session (weights):

Friday: Back Day

Iso Row - 3 sets x 12 reps @ 280lbs
SUPERSET with Lateral overhead dumbbell raise - 3 sets x 12 reps @ 75lbs

Upward Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Bicep Curl (dumbbell) - 3 sets x 12 reps @ 45 lbs each hand

Lower Iso Row - 3 sets x 12 reps @ 270 lbs
Superset with Bar Curl - 3 sets x 12 reps @ 75lbs

11 stair sprints
Run: 2 miles

HOW I FEEL:

Great. Got out this morning about 6:00 AM and ran my drills in a dewy football field. Reminded me of when I used to play... Only I actually liked doing it today.

The weight sessions are now at the point where I am saving a tremendous amount of time by supersetting every set with something else. It's really bringing the heartrate up as well - it's a fantastic feeling.

I'm actually starting to feel like an athlete... It's been a while.

Day 17

Today's Notes:

I gotta say, this project has been one of the most fun things I've done in a while. Now that I'm over that initial "OHMYGOD I'm going to DIE" hump, I'm really enjoying the lifting and the learning. Going out and doing drills has been a blast (except that I kinda skipped yesterday and today, trying to keep myself healthy).

I just hope that these posts aren't boring the crap out of everyone... Of course, this is a totally voluntary experience for you guys. So if it is, uh... You're doing it to yourself. Punks.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

One more day of skippage. Gonna try to keep this ankle well.

************

Evening Session (weights):

Thursday: Leg Day + Shoulder Day

Leg Press - 3 sets: 1 set x 12 reps @ 540lbs, 2 sets x 12 reps @ 640lbs

Calf Press - 3 sets x 20 reps @455 lbs
SUPERSET with: Military Press - 3 sets x 12 reps @ 205 lbs

Leg Extension - 3 sets x 12 reps @ 160 lbs
SUPERSET with: Leg Curl - 3 sets x 12 reps @ 175 lbs

Dumbbell Lateral Shoulder Raise - 3 sets x 15 reps @ 20lbs (per hand)
SUPERSET with: Dumbbell Crucifix Shoulder Raise - 3 sets x 15 reps @ 20 lbs
SUPERSET with: Cable Lateral Shoulder Raise - 3 sets x 15 reps @ 70 lbs
(OUCH)


HOW I FEEL:

Kinda lame... I didn't do any running. The ankle is still bugging me, and I really should have done some stair sprints or something. But I want to make damn sure I don't go screwing it up worse than it is, so I got my heart pumping by stacking as much lifting as I could on top of other lifts.

Day 16

Today's Notes:

I want to build on the success I experienced last week after I got all drama-queeny with the whole "you'll never make it" crowd, so I decided to attempt the same workout. It felt really, really great... And my arms hurt. So something somewhere happened. Let's hope it's for the better.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

Nuh uh... Not today.

************

Evening Session (weights):

Wednesday: Chest + Tricep day, crazy blitzo nutjob workout Take 2

Bench Press - 4 sets: 1 set x 20 reps @ 135lbs, 3 sets x 12 reps @ 245lbs

Incline Bench Press - 3 sets x 12 reps @205 lbs
SUPERSET with: Reverse Overhead Tricep Curl (cable) - 3 sets x 12 reps @ 87.5 lbs

Decline Bench Press - 3 sets x 12 reps @ 205 lbs
SUPERSET with: Tricep Extension (cable) - 3 sets x 12 reps @ 95 lbs

Dumbbell Flys - 3 sets x 15 reps @ 45 lbs (per hand)
SUPERSET with: Skullcrushers - 3 sets x 15 reps @ 65 lbs (bar)


HOW I FEEL:

I feel good (na na na na na na na), Like I knew that I would (na na na na... Okay, yeah, I'm sick of this joke, too).

It's great to test your limits and find out that they weren't actually limits, but things you just didn't realize you could do.

Day 15

Today's Notes:

I really had no choice but to take the past few days off. Sunday, I cut and destroyed a bunch of trees, taking my revenge for the damage they did to my house (damn forests... Who needs them?)

Anyway, today comes with a video. I hope you enjoy.




(If you look closely, you can see the nifty ankle brace I have to wear on my right ankle. If you don't look closely, however, you run the risk of missing it. And boy, wouldn't that suck?)

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****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

10 x left shoulder blocking drill
10 x right shoulder blocking drill
10 x left side pass block drill
10 x right side pass block drill
10 x left side defensive loop drill
10 x right side defensive loop drill
10 x left side defensive swim / rip attack
10 x right side defensive swim / rip attack
1 x hit a trashcan
1 x hit a handicapped sign
1 x break a picnic table
1 x molest a goalpost
1 x swing - wheeeeeeeeeeeeee!
10 x 40 yard dash

How I feel:

Pretty good. Stressed the ankle a bit here and there, but thanks to Ibuprofen and Ace Bandages, I'm just dandy.

Can't say the same for that poor picnic table though.


************

Evening Session (weights):

No weights today.

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Day 13

Today's Notes:

I cut up more trees. I hauled more garbage around. I iced my ankle.

****************************************

The Workouts:

No workouts today... Aside from hauling some more garbage around.

Oh... I'm sorry, is this post boring? Well SO WAS MY DAY. If I suffer, so do you. It's how the internet works.

No, really, the doctor said to stay off the ankle for a few days and keep it iced, so aside from hauling the garbage around and standing there cutting up a few more trees, I'm trying to do that.

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Day 12

Today's Notes:

Yeah, uh...

Another Saturday spent working my ass off to emergency-fix my house.

Blah.

****************************************

The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (drills)

5 x patch holes in my roof
6 x scoop crap out of my gutters
1 x sprain my ankle

How I feel:

Well... I have a sprained ankle now. That rules.

I hope this won't keep me from training. I'm going to try like hell to make sure it doesn't.


************

Evening Session (weights):

No weights today.

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