Musical organization

Spent some time this weekend organizing my CD collection and getting a lot of the CDs added to iTunes. Actually, I spent quite a bit of time on this task. But, I'm not sure if it was that, or the TVSC Premier '92 end-of-season party, or the TVSC Summer Skills planning meeting which did me in. One, or all of the above, drained me this weekend. At least, that is what I am thinking, because I was awful tired and sluggish this morning.

Sometimes, when I am tired and unmotivated, all it takes is one set or two and my energy is up and I am ready to go. Today, this was the case, but to a lesser degree. I had enough energy to make it through my workout, but I have had better workouts before.

I don't think I trained Back last week, so a Back strength training session is the way I decided to open the new week.

Back
Good Mornings - 3x10 @45
PullUps - 6, 4, 3, 3
Lat Pulldowns - 4x10 @125
Lat Pulldowns (to chest) - 2x10 @115.5
Seated Cable Row - 4x8 @125
Roman Chair LowBack Extension - 4x10
ChinUps - 3x6

On the second set of Chin Ups I strained something in my neck. My left Trap was aching and I decided I was done with strength training for the day. But with a little more than 20 minutes until eight o'clock, I needed to find something to do. So, I rode the recumbent bike to get some cardio in.

I think it was a good thing to stop lifting when I did. The pain in my Trapezius is not going away. In fact, it's starting to throb. Looks like I have a ice pack and heat pad in my immediate future. It's never pleasant being injured, so I hope this goes away fast.

Stability Thursday

Recently, my training has gotten a little stale. I'm riding and swimming. Strength training and lately, even a little more running. But, I haven't kept up with my agility and speed work. Now, it might just be my imagination, or my age, but I feel like I am getting slower. Like I haven't been spending enough time working on quickness. So, along with some stability and/or core work, I added some of that to today's session.

La Mariposa racquetball court:

> Right leg gallop - 8 lengths
> Left leg gallop - 8 lengths
> Shuffle - 30 widths
> Lunges w/ medicine ball figure 8's - 4 lengths
> Standing medicine ball figure 8's - 3x30

Core work
> Bosu ball balance abs - 3x15
> Bosu ball v-ups - 3x10
> One-leg front/back kicks - 3x20 (each leg)
> Crunches - 4x12
> Side bridge w/ pulse - 2x20
> Side bridge rotations - 2x20

Good workout. Just what I needed at this point in my training. The plan will be to incorporate similar session more often.

On my way out, I talked to a girl which I had seen working out the last couple of days. She said, "I notice you doing a lot of stability work. Are you training for a specific event". I told her not really. I am trying to do more stability and core work, because as a general rule, I haven't done enough. It turns out her name is Katrina, and she is from Sahuaro H.S., class of '96. She said she was part of ASU Diving in college. Her husband was Sabino, class of '92. And her husband's brother was Sabino, class of '96. Nice lady. I'm sure I will continue to see her around L.M.

Virtual Tuesday

Monday was Memorial Day. And since I took the day off on Monday, Tuesday became a virtual Monday and Wednesday became a virtual Tuesday. So, today is Virtual Tuesday... which is Leg day. Was all that clear?

In any case...
Legs
Squat - 2x10 @135, 2x8 @185, 2x8 @205, 2x4 @225
Leg Press - 5x8 @180
Barbell Lunges - 3x8 @45
Bosu Ball Squats - 4x10
Easy Jog (around grass area) ~ 1mile

Once again, this was a La Mariposa morning workout. Looks like that will be the status quo for the foreseeable future.

Just like old times

Today, I lifted Back with Matt and some of the old school Gold's guys. What does that mean... slower, longer pace, like we used to do it last year.

Pull Ups - 6, 5, 4, 4
T-bar Rows - 1x10 @90, 3x10 @135
Reverse-grip Lat Pulldown (to chest) - 4x10 @130
Machine Row - 4x10 @180

I was in no rush and the different workout was a nice change of pace. I couldn't do this all the time (takes too long), but it was just what I needed for today.

Tuesday is ...

Last year when I was lifting five or more days a week, and working out with a group of guys from Gold's, we had a saying: Tuesday is leg day. Hence, every Tuesday we would lift legs. So, I guess in a way, I am getting back to my roots.

Squat 2x8 @135lbs, 2x6 @185lbs, 2x4 @225lbs
Leg Press 4x8 @200lbs
Calf Raises (Leg Press) 3x15 @200lbs
Single-Leg Squat 3x8 (each leg)
Donkey Calf Raises 3x12 @180lbs
Lying Leg Curls 3x12 @65lbs

In and out in under an hour. Today's post workout indulgence is some watermelon, 2-scoop Nitrean protein drink with an Emergen-C chaser. Then, off to bed. See you manana.

Administrivia

Tonight's soccer training session was an abbreviated one; for me at least. Training starts at 6:30 but I had some other things going, so I didn't get to Townsend until a little after seven o'clock. In addition, Fred was sick and in bed, so the boys had to get started on their own. No worries though, they are fairly organized and self sufficient in that manner.

As usual, the boys were good and the session went well. We wrapped up around eight o'clock and before I could hit the gym, I had to go see Fred and complete some paperwork for our upcoming tournament.

Once I got all the soccer administrivia out of the way, I was off to Gold's. It was kind of late and I had already decided that tonight's workout would be a quick one.


PullUps 5, 4, 3, 3, 3
PullUps (parallel grip) 5, 5
Bench Press 8 @225lbs, 5 @245lbs, 6 @225lbs
Incline Dumbbell Press 4x10 @ 50lbs
Pull-Overs 2x10 @65lbs, 2x10 @75lbs
Bench Dips 4x15

So a bit of a Chest/Tris session complete and I was ready for post workout nutrition and bed. Tonight's post workout meal included CotS Tuna Cup, Muscle Milk (Vanilla Creme) and a nectarine. Refueling complete.

Controlled Burn

Took my eldest to swim practice this evening. Weather was great, except for all the smoke. The Forest Service is executing a controlled burn of the Reddington Pass area. The winds must have shifted, because there was a heavy smell of smoke and soot in the air. It was mild and even pleasant at first, but then it became obnoxious and nauseating. By seven o'clock I was tired of the whole deal and glad swim practice was over so that we could head home and get indoors.

Dinner was waiting for me when I got home, a little grilled chicken w/ bell peppers over some pasta with a nice red sauce. FANTASTIC! Took a little time to let that digest, then I was ready for the gym.

Squat 2x10 @ 135lbs, 2x8 @ 185lbs, 2x6 @205lbs
V-Squat 2x8 @90lbs, 2x8 @140lbs
Box Squat Jumps 10, 12, 12, 12, 12, 12
Standing Lunge (Smith) 2x8 @95lbs
Seated Hamstring Curl 2x10 @45lbs, 2x10 @70lbs
Roman Chair Low-Back Ext 12, 12, 12, 12

It had been a while since I had done a leg workout. Two things I know for sure... 1) My legs were tired when I finished. 2) My legs are going to be sore for the next few days. Fortunately, I am ok with both of these things.

Sunflower fruit

I spent a large majority of my night on the soccer field... again. This is the last week for TVSC tryouts, so my schedule should clear up a bit, at least for a little while. After leaving soccer, I had to go by Sunflower Market and take advantage of some great fruit & veggies sales (my wife gave me a list). Wednesday is double ad day!!!

With soccer done. Fruits & veggies purchased. It was finally time to make my way to the gym. Just got a text message from Dan that he will not be able to ride in the morning (Chris bailed earlier...work), so it was even more important that I get to Gold's to get my workout in.

Flat-bench Dumbbell Press 3x10 60lbs, 2x8 70lbs
Incline Dumbbell Press 4x8 50lbs
Wide-Grip-High-Chest Benchpress 4x8 135lbs
Close-Grip Benchpress 2x8 135lbs
Wide-Grip-Low-Chest Benchpress 3x10 135lbs
Cable Crossover 4x8 50lbs
Bench Dips 20, 20

Ended the night with a good pump in my Chest and Triceps.

Good Lift

I'm a little late getting to the gym tonight. Attended an educational awards ceremony for my girls, which didn't end until after 8:30p. So, by the time I got home and back to Gold's, it was about 9:30p. Result, I need to power through this strength session so I can get home and get to bed at a somewhat reasonable hour.

Tonight I hit Back and Traps.

Pull-Ups 5, 3, 3, 2, 2
Lat Pulldowns (behind head) 2x10 @120lbs, 3x8 @140lbs
Lat Pulldowns (to chest) 3x10 @140lbs
Straight-Arm Pressdowns 4x10 @60lbs
Cable Row 2x10 @130lbs, 2x10 @140lbs
Bent-Over Dumbbell Row 4x12 @30lbs
Upright Row 2x12 @40lbs, 1x10 @50lbs, 1x10 @60lbs

By 10:20p I was out the door and on my way home. A couple of scoops of Nitrean for my protein drink. A CotS Tuna Cup. And the last 20 minutes of today's PTI and my day is complete. It's bedtime.