2009

[jiritt0]

haha -- i would describe it as an ideal range of motion in the joints combined with an ideal internal temperature of the muscles and other tissues


today: warmed up, same thing like 30mins or so

than my workout was 15 100yd dashes. I completed them in 3 sets of 5 -- with an extended rest between each set, prolly 2-3minutes

other than that I aimed for 20seconds each dash,w hich was accomplished, and 45 second rest between reps

[jiritt0]

think I have my top 2 bday/xmas gifts planned for this fall...

#1 = the prowler sled with Drive Pad and Reverse Push Handles: http://www.flexcart.com/members/elit...d=114&pid=1006 + http://www.flexcart.com/members/elit...d=114&pid=2816


#2 = the 23 dvd set from Bill Jacobs : http://www.coachbilljacobs.com/DVD.html

too bad I'll prolly have to cover 1/2ish of this. lol

wonder if it'd be cheaper for me to drive to OH and pick it up rather than pay 175+ for shipping, lol

[jiritt0]

workout:

warm up

+

jump rope intervals

Did 3 sets of 30 on the rope with about 10 seconds rest between each set (would walk 10yd and back or so)

and workout went something like this

regular rope set

3x10 pushups - first 10 on a med ball, 2nd 10 wide grip, 3rd 10 back on med ball -- walked 20 yds n back for rest

run in place rope set

3x15 bodyweight squats - held med ball in hands and did a chest press @ bottom of squat - same walking rest periods

single feet rope set - 15 a leg each set

3x5 tire flips - same 20 yd walking rest

skier/side-to-side rope sets (30 each side)

3x20yd lunges -- first set 10yd each leg, 2nd & 3rd set 20 yd alternating sprinter lunges

hip shuffle jump rope sets

3x5 bodyweight pullups on a fat bar (soccer goal post)

than instead of another rope set I ran 3 , 100yd dashes (around 20 sec prolyl though I didnt time) with 45 second rest per set (walked to the fence of track and back)

than we hit 3x5 oblique/twisting med ball slams (5 each side per set)

than I ended on 40 yd dashes with the jump rope and 5 tire flips after each 40 yd run (would walk back out to the 40 for rest period after the last tire flip) -- on the final set of tire flips I hit 10 reps as a finisher

[jiritt0]

went to an incubus show last night -- was like 15-20 feet from the stage.. there's alot of pushing and shoving that goes down, i was actually pretty sore and exhausted from it all, haha .. I did throw every sky diver that came near me about 10 feet in whatever direction when I had the chance

but anyway, so when we got home at midnight, we went into the empty aprtment below us and got in the hot tub for 30minutes or so, was real nice!

[jiritt0]

did a good 3 hour hike earlier -- was very hot & humid, but fun and relaxing in the lovely wilderness of surburban philadelphia, ha!

[jiritt0]

brutal heat + sprints today == crazy

was super hot, and I went out at 11ish because it was calling for storms by 3pm ,sadly, it is still amazing and hot out.. a handful of times in between reps I walked over to a water fountain at the field and showered my head off with water -- it was usually dry within a minute or two (sweat and everything dried out of my hair!)

either way, working out in blistering heat isn't that big of a deal, its just very draining

did a warmup

than I did 5 stance pop outs (got into sprinter stance and exploded up and out, focusing on my first few steps)

than I advanced it up to eight 10 yard bursts, basically starting in a sprint stance and exploding + driving 10 yards ahead

than I ran 5 tempo 40's, basically looking for roughly 5 seconds, focusing on the explosive leg starts and good mechanics during max velocity


than I ran 4 full 100% 40's -- felt real slow, could of been because I was drained by this point, or itm ight be cos I was focusing more on trying to coach myself (which is very hard when you don't have an external view) and work on mechanics too much -- paralaysis by analysis -- either way, i wanted more than 4 of these but i was too gased/it was too hot


took a long breather, walked the field a few times, than I ended on 5 sets of 5 tire flips with 30 seconds rest between each -- I was using the heavy tire and put in a warm up set on the lighter tire

[Midnight_Lifter]

Glad to see I'm not the only one following your log even if comments are sporadic.... Nice progress in here and I love to see workouts that incorporate speed ladders and tire flips!

[bull.dogz]

Nope, not the only one following.

[jiritt0]

Thanks for your feedbacks, I enjoy posting my workouts, but I've been thinking of better ways to track/,monitor my progress lately.. I dont think I'll stop posting them like I do in here though

my idea is to start an excel spread sheet and than I can record valuable measurement data to keep up on so I know where I am in relation to the past... I've struggled with that, and for example, when I get back into weight training in sept I'll have no real idea of where my strength/power was at last time I lifted! no good



anywhoo, was going to do conditioning work later with my gf at the track -- was gonna run repeated 100yds (similiar to the one I did last week) -- but it sounds like it is thundering and starting to rain ... maybe we'll hit up a 1 week pass at a local gym or something instead?!



signed up for a new webinar in sept: Mobility, Stability and Movement -- think it is going to be identical to parts of the seminar series I was watching recently, but thats cool since this one is for CEU's


I'm also looking into a 2 day seminar on nutrition, and if I pay extra I could get the nutrition specialist mark through the American Academy of Sports Dietitians and Nutritionists (whoopie) -- and i just found out they do a scholarship program, maybe I can get it all for freee!

[jiritt0]

got to track today and put in some work before storm arrived

warmed up for like 15-20, was a little briefer than usual (maybe? its hard to tell) cos a storm was rolling in slowly


than I put in 10 reps of 100yd dashes -- I got each one in under 20 seconds (some alot faster! around 16 maybe, most right at 19 or 20 though) and 45 seconds rest between each rep -- after five I took a longer rest period , walked 100yds and got a drink - prolly near 2minutes before banging out 5 more -- last one actually was 50yds and back (some change of direction skillls) cos it started raining hard right as I took off.


next week when I get at this workout again I am going to do it bare foot!! pretty excitied for that... was gonna try it today, but figured i would be running off the field when the storm finally hit and would want to have less things to grab and run with

[jiritt0]

wow..just made a sandbag.. and uh, thing is rediculous.

I used 2 plustic tubs of the sand I got off of my one buddy, first time I ever opened the tubs...which might of been a bad idea.. the sand is super wet and has some gravel laced up in it , which makes it super heavy.

I threw 2 of the tubs into a 3mm bag each, strapped it shut and put both into the smallest duffle bag I got -- they barely filled up 1/2 the duffle bag, but the thing is like abrick and weighs alot... i could barely lift it to carry it inside from the porch!

I don't think I'm going to use the rest of the sand I got from my friend, which sucks cos I have like 3 or 4 more tubs downstairs!

apparantly a much easier/cleaner way is to use wood pellets, mini-marble chips, or pea gravel -- stuff is cheap and comes in bulk bags while it isn't as dense as sand (esp. wet sand)

on a side note, I think I'm gonna keep 2 of the tubs at least, and use for farmer walks someday.. They're heavy enough that just carrying them at your side could prove to be difficult, especially when you factor in the swing that develops from the flimsy handles (like huge paint cans basically)




edit: found my scale and weighed the thing --- 136.5 pds with 0% bodyfat according to Tanita..haha

[HotRod]

wow..just made a sandbag.. and uh, thing is rediculous.

I used 2 plustic tubs of the sand I got off of my one buddy, first time I ever opened the tubs...which might of been a bad idea.. the sand is super wet and has some gravel laced up in it , which makes it super heavy.

I threw 2 of the tubs into a 3mm bag each, strapped it shut and put both into the smallest duffle bag I got -- they barely filled up 1/2 the duffle bag, but the thing is like abrick and weighs alot... i could barely lift it to carry it inside from the porch!

I don't think I'm going to use the rest of the sand I got from my friend, which sucks cos I have like 3 or 4 more tubs downstairs!

apparantly a much easier/cleaner way is to use wood pellets, mini-marble chips, or pea gravel -- stuff is cheap and comes in bulk bags while it isn't as dense as sand (esp. wet sand)

on a side note, I think I'm gonna keep 2 of the tubs at least, and use for farmer walks someday.. They're heavy enough that just carrying them at your side could prove to be difficult, especially when you factor in the swing that develops from the flimsy handles (like huge paint cans basically)




edit: found my scale and weighed the thing --- 136.5 pds with 0% bodyfat according to Tanita..haha

[Midnight_Lifter]

lol @ "0% bodyfat"

[jiritt0]

put in a quick workout today -- going home in a few hours so i was going to do one, but than i took some syntrax fyre stuff (love free samples) and it made me change my mind, basically cos i had all this energy ramped up in me, lol...

was an intense 60min workout so, most of it was the warm up, than I ran 3 100yd dashes with 45 seconds rest between, and 3 flights of stairs after those... than i decided i did enough for today and left

monday/tuesday/wends im gonna get after it cos i think im going to the beach wed night for 5 days! love it

got lipo 6 samples lined up for the weekend + workouts next week too

[icetrauma]

In for Lipo-6. Last time I tried it it was good stuff.