Last Post of Break

It's been a while since I last posted so I lost track of the days.  I wasn't able to get in quite as much as I'd hoped when I was in Florida, but here's what I've done since the New Year:

• 2 30 minute runs
• The Mullins fun run (12 sprints, 12 minutes), ladder style
• Did a two mile jog around the loop in the place I stayed in Florida and sprinted down every cul-de-sac I came to (about 9 or 10 sprints)
• Peter's "Don't have a gym membership" workout

Going to the gym tomorrow to get in a solid workout since travel plans and RA bs got in the way of me being back for tune-up day tomorrow and practice Sunday.  See you guys next week.

-Andy

Henry's workouts

Saturday: vocal cord/ screaming workout during chiefs game.

Sunday: legs and abs

Monday: shoulders, traps, and forearms.

Was planning on throwing or doing a track workout today (1/7) but the sub 10 degree temperature would kill me.  Going to get back on the grind tomorrow.

"There is nothing to fear except fear itself, and a night train team that has been working their asses off all winter break."

1/2 - 30 min run + core
1/4 - push-up and resistance band workout + core
1/6 - 2 mile run + 1.5 mile interval run + Peter's workout (15 squat version)

Hoping the track is usable tomorrow.

Make sure you're doing what you can to get throwing in.

No Gym Membership?

...No problem. Do this 20 minute workout daily until you get back to Cville. If you don't have a pull-up bar, skip that part and add 5 squats.

5 pull-ups
10 push-ups
20 sit-ups
10 squats (no weight)

Repeat x10, no rest between sets

When you're done, you'll have done 50 pull-ups, 100 push-ups, 200 sit-ups, and 100 squats in ~20 min.

Henry's workouts

12/22 chiefs game and an hour of snow football

12/23 back bicep abs and 40 minutes of indoor soccer 

12/24 chest and triceps 

12/26 track workout 2a, throwing, some pickup soccer 

12/28 intense leg workout and abs 

12/29 shoulders traps and forearms and 40 minutes of indoor soccer 

12/31 chest and triceps 

1/2 back and biceps 

1/3 track workout 2a 

Here is the link to the workouts I have been doing. I think it works all too well. I'm sore for about 2 days after every workout. 

http://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

"If we put in the work today, we will be getting trophies and getting laid tomorrow" -Henry LeGard 

Squats

Interesting article I read recently, by strength guru Mark Rippetoe. Dude's pretty funny, and also knows a lot of good stuff http://www.huffingtonpost.com/mark-rippetoe/squats-lifting-knees_b_4490749.html

Do your squats!

Starting the new year off right

January 2- 5 miles on the bike, speed + agility work on the Turf, Upper body lift

January 3- 4 miles of interval running on Treadmill since everything is snow covered.  Used speeds of like 9-10mph for a quarter mile as the work interval.

Deck of Cards Workout

Hey fellas I just completed what I know as the Adam Pelleg card workout.  For all you rookies, this workout is simple and you can be inside!  You take a full deck of cards and match each suit with an exercise.  I did:

Spades = pushups
Clubs = abs
Diamonds = lunge jumps
Hearts = squat jumps

It's simple...if I pick a 10 of spades I will do 10 pushups (jack = 11, queen = 12, king = 13, ace = 14).  For pushups and squat jumps I just did the number on the card.  For abs I did 2x the number on the card.  For lunge jumps I did the number on the card for each leg.  This may seem easy at first, but it gets a lot harder the further you go through that deck (especially if you happen to get a lot of the same suit in a row).  Anyways, that's what I did today because it is snowing outside.  Roll traaaaaaain.

Dec 25- Run + upper body lift

Dec 27 + 28-  Danced to my hearts desire aka until 630 in the morning the second night :) 

Dec 30 - 5 miles on spin bike, total body lift + plyos

Dec 31- won't get to this blog tomorrow so putting it down in advance to hold me to it--- throw and track workout with Richard

Dec 26-30

Thursday 12/26--It was dark by the time I got home, and I didn't have time to get to the track or gym so I improvised with this: 5 sets of 2x100m (only 5-10 sec rest in between) and then some sort of strength exercise.  Strength exercises were the following: 30 squats, 50 m of lunges, 100 burnouts, 20 squat jumps, 20 lunge jumps.  Finished with core.

Friday 12/27--Managed to sneak into the local Y with my friend's membership.  He then proceeded to come in 3 minutes after me, using the same name.  Spent about 2 hours doing the following:

5 sets back squats, increasing weight
3 sets leg curls
3 sets leg extensions
2 sets weighted lunges
3 sets seated leg press
3 sets calf press
3x10 box jumps
core

Saturday 12/28--Feeling the leg workout pretty hard, did a slow 30 minute run in the park.  Beautiful day out, threw for ~1 hour with a couple guys, varying distances.

Sunday 12/29--Rest

Monday 12/30--Track workout 2B

Gonna try to get in at least one more track workout and gym workout before I leave for Florida on the 4th.  Getting excited for a Jack Crawford Brown specialty "Cougar's Delight" at the old people gym when I'm there.

26- 28 December

26 December 2013

Went back to the high school track and did week 1 workout B. Also threw for a little bit afterwards.

27 December 2013

Went to the gym today. Warmed up with core exercises and then did a leg workout. Squats, lunges, hamstring curls, some kind of quad exercise, leg press and toe raises.

28 December 2013

Back at the  track today. Did some throwing on the field before week 2 workout A. Luckily not as much wind today which was a nice change from previous workouts.

Last three days

12/26 -- Rest
12/27 -- Track workout 2A + 2x25 straight leg jumps, 2x20 squat jumps, 2x15 step ups, 200 burnouts, 250 burnouts. Stretched for 20 mins. 
12/28 -- Track workout 2B

Gonna be in New York tomorrow through NYE without access to a track or gym, so I will resume with workout 3A on the 1st.

"Set your goals high, and don't stop till you get there." -- Bo Jackson 

Workouts So Far

I've done the first 3 running workouts over the past couple of weeks in addition to a few runs with my family and some frisbee golf.

Yesterday ran the 3rd workout with Jordan and threw while tired. Then we played 2 hours of pickup while tired. Same pickup today. Hopefully I can get in some gym work tomorrow if I get access to a gym... so let me and Jordan if you have lifting equipment or keys to a High school gym!

Played golf this morning too, not sure if that counts for anything.

Hardwell + Dannic

I think Merlin, Iv and I did the equivalent of 7000 squats tonight dancing and jumping at the Hardwell/Dannic concert....

My workouts

Wednesday:

·      Cleaned throw-up off my sheets courtesy of some drunk female Frisbee player and then passed out on the car ride home

Thursday:

·      2 mile run

·      Gym workout

o   3 sets of 6 reps on the bench

o   3 sets of 6 reps on the incline bench

o   2 sets of max pushups

o   3 sets of 8 reps lat pull-downs

o   3 sets of 8 reps rows

o   2 sets of max pullups

Friday:

·      Went Christmas Shopping

·      3 min abs

Satuday:

·      Leg workout

o   3 sets of 6 reps squat

o   3 sets of 6 reps deadlift

o   3 sets of 6 reps lunges

o   3 sets of 6 reps reverse lunges

o   3 sets of 10 reps calf raise

·      Core

Sunday:

·      Watched football

Monday:

·      Sprint workout

Tuesday:

·      200 pushups and 3 min abs

Wednesday:

·      Opened presents

Thursday:

·      Running work out 1

Friday:

The same thing as last Thursday