Workout before the bus ride

Warm up:
Bike 5 minutes
BW squats
Good mornings
Lunges
Woodchoppers
Flutter kicks
Leg swings

Overhead squat:
Bar x10
65 x10
75 x5x10

Treadmill:
Speed @ 7 x3 minutes
Speed @ 9.5-10 x1 min on 1 min off x3
Speed @ 10.5-12 x30s on 30s off x8

Mini complexes kind of
RDL and squat without putting the bar down.
Reps @ 10,9,8,7,6,5,4,3,2,1
No stopping

Ankle rehab.
A whole bunch of abs including the usual stability ball stuff.

Now I am on the bus!! Hooray!!

I get to go to Big South's tomorrow!!

In the weight room:

Warm up:

Bike 5 min

Jump rope 30s on 30s off for 10 minutes

Stability ball SL plank 4x30s each leg

DB step-ups w/ press 5x16

Jump-pulls 5x5

1a. Box jumps x10

1b. DB shoulder press x10

1c. Walking lunge w/ 25 overhead x10

5 sets

2a. Plank x1 minute

2b. Side plank x30s each

3 sets

Glute ham w/ 25 plate x3x10

Calf raises:

5x each step (There's like 15 stairs)

I get to travel with the team tomorrow!! :) Too bad I still can't run, but at least I get to go.

Ohhh Canadaaaa!

Warm up:

Bike 5 minutes

BW squat x20

Good mornings x20

Side squats x20

Lunge twist w/ 25 x10

Sprinter sit up x30

Superman x20

I think there might have been more.

1a. Banded SL bridge x12

1b. Hip raisers x12

5 sets

Treadmill work:

Speed: 7 x5 minutes

Speed 9.5-10: 1 minute off, 1 minute on x3

Speed 10.5-11.5: 30 s on, 30 s off x8

Stability ball abs:

Knee tucks x10

L-Over x10

V-sits x10

Plank push x10

4 sets

Clean/Front squat/Jerk:

(Each part separate)

bar x3

75 x2x4

95 x5x3

2a. Single leg squat 95x8

2b. Lunge jump x10

4 sets

3a. Incline bench 75 x8

3b. Hamstring curl 2x20, SL hamstring curl 3x10 each leg

5 sets

4a. Lat pull down x10

4b. BW rows x10

4 sets

Banded abductors 3 way 3x15

Watching some hockey now that I officially got my butt kicked. Haha seeya tomorrow morning!

Hopefully I am back with the team TOMORROW!!

9 DAYS UNTIL I AM WIRE-FREEEE!

Rode my bike again today. To class and back. It's probably a good 6 or 7 miles total.

Garage workout:

1a. Tree toppers w/25 plate x30

2a. Hammer twists w/ plate x10

3a. Hanging alt leg raises x30

4a. Dips x25

3 sets

1b. Explosive step ups NO WEIGHT x50

2b. Curls (Beach season is coming up) x15

3b. DB push-up row x10

4b. Skull crushers x10

5b. Shoulder press x10

6b. Forward lunge w/ 15's x25

7b. Backward lunge w/ 15's x25

8b. Toe-touches x50

9b. Side crunches x50

10b. Bicycle crunch x50

11b. Russian twist x50

12b. Leg lifts x10

13b. Olympic squat w/ bar x10 (ass to ankles)

3 sets

My view on peanut butter: I used to hate the texture so I hated it in general. Then, I used to really love it. Then I hated it. Now I really love it again..like a lot. I want to put peanut butter on everything.

Garage workout again

To start--I rode my bike from Wild Wing to Canterbury and back. (I did this yesterday too--though yesterday I also went to Carolina Forest High School and all the way back through the golf course)

In the garage:

Bench:

bar x10

75 x10

85 x4x8

1a. Dips x10

1b. Banded face pulls x10

1c. Banded push downs x10

4 sets

2a. DB rows x10

2b. 45 seconds hitting the bag

3 sets

3a. Skull crushers x10

3b. BW lunges x20

3 sets

Abs:

Sprinter sit ups x50

Side touches x100

Flutter kicks x100

V sits x25

Hugs x25

L-overs x20

Stability ball plank pushes x25

Stability ball sit ups x50

:)

Beautiful day

Went for a really fast 15 minute run through the golf course. The pins were up and we had people playing so I had to be careful Haha.

We also played a bunch of Knockout and basketball today!!!

February in South Carolina is much better than February in Pennsylvania.

Banana Creme Muscle Milk... i love you MN!

Bike 5 min
Bw warmup

Clean and jerk:
Bar x8
85 x2x4
95 x3x2

Overhead squat:
Bar x10
55 x10
65 x10
(Superset with leg swings)

1a. Single leg squat:
Bar x8
65 x2x8
1b. Explosive single leg squat:
Bar x8
65 x2x8

2a. Incline dumbbell bench w/ 30's x8
2b. Stability ball leg curls x20
4 sets

3a. Lat pull down x10
3b. Hip raisers with plate x12
4 sets

Stability ball abs:
Knee tucks x10
L-overs x10
V-sits with handoff x10
Plank push pull x10
4 sets

Treadmill:
3 mins @ 6mph
5 x1 min on/ 1 min off @ 10.5 mph
3 min @6 mph

Go hard today. Can't worry 'bout the past 'cas that was yesterday.

GPP Warmup

Body Weight:

Good mornings x20

Squat x20

Lunge w/ twist x20

Body rocks x20

Flutter kicks x100

Side lunge x20

Single leg bridge x20s

Superman x20

Zurcher squats:

bar x5

95 x5

105 x5

115 x5

135 x2x5

1a. DB step ups w/ 15's x5

1b. DB bench w/ 15's x15

1c. Bar curls x10

4 sets

2a. Single leg squat w/ bar x5

2b. Heaving snatch balance x5

3 sets

Abs!

Going out and MAKING IT A GOOD DAY! :)

Been a while!

I have just been doing some daily general strength and jogging. I didn't really feel it was super necessary to post everything I was doing until I get back into a routine. Which will hopefully begin tomorrow!! I can't wait to go back to normal!

I turned 21. I spent it in the freezing cold of Pittsburgh with family and friends. It was a good chance to go home for the last time. I got my workouts dancing with Alaska and Punzo and Jessa and running through the South Side with Rachel and Christian. ;)

I got my wires loosened. I can kind of open my mouth a little bit. March 5th they come off!

I am really excited because I will:

a.) Be able to eat again.

b.) Be able to get back to track!!!

Though, I took my red shirt. I will only get to compete at a few meets. The home meets and ones that are close enough for me to compete at. I get another year to do something special. :)

There are some things I am not looking forward to with the wires coming off.

a.) Braces- [Who is going to think I am beautiful now!? 21 years old with braces...Maaannn. :'( ]

b.) My teeth in general. HOT MESS.

Life is hard, but I think I am going to be able to make myself a new person soon. This is a positive step. I need to be happy. Find myself. Become a great athlete. I am going to be incredible.

I am going to be unstoppable.

Hello Northern lights

Bike 5 min.

Bw warm up

Clean:
bar x5
75 x5
95 x3x3

Squat:
Bar x5
145 x5x5

1a. DB floor press x8
1b. Push up with row x6
1c. Hanging leg raises x6
3 sets

2a. Single leg squat w/ 30's x5
2b. Side squat w/ 30's x10
3 sets

Abs and lots of them.

Finished with a 10 minute run.

With Athletic Trainer

5 minutes on the bike.

General Strength warm up:

Good Mornings x20

BW squat x20

Lunge twist w/ 25 x10

Body rocks x20

Flutter kicks x100

Side lunge x20

Single leg bridge x20s

Alt lifts (In push up position-leg and arm) x10

Supermans x20

DB Single leg step up and press w/ 20's:

5x8

(I want to note that one of the big tough Football players was doing this one too...with 10's....lazy ass).

1a. DB bench w/ 30's x8

1b. Stability ball leg curls x20

1c. Banded X walks x20 each leg

5 sets

Single leg squat w/ bar over head

5x10 each leg

2a. Stability Ball knee to chest curls x10

2b. V-sits with stability ball exchange x10

2c. L-overs w/ SB between ankles x10

2d. Ab roller x20

3 sets

Nap time on this rainy day.

I've got your picture, I'm coming with you.

Just did a bunch of body weight stuff today:

Squats, Donkey kicks, Fire hydrants, Push ups, Mountain Climbers etc.

Also some stability ball stuff:

Sit ups, Adductor squeezes, Knee curls, Hamstring curls, Push ups on the ball, etc.

I really did a whole bunch of stuff while watching Bridezilla and listening to All Time Low. I am the master multi-tasker, but wasn't really paying attention to everything I was doing. I just did it.

Will probably go for a 20 minute run or bike ride later.

Complexes! I stole this right from your page.

Jump pulls 4x8

Complexs everything was x5 (I literally copied and pasted. That's why complexes is spelled wrong.)

RDLs
Bent over rows
Front squats
overhead press
heaving snatch balances
olympic squats

w/ 65 x5 sets

1a. Hanging leg raises x10

2a. Stability ball sit ups x25

3a. Side crunches x25

4a. Russian twists x25

4 sets

Running to Miami to watch the Super Bowl. :) GO SAINTS!

Reggae day!

I went running today. The weather is NICE. It's a little windy. Probably around 50. Suck it to everyone back in PA (and OH) that is stuck under feet of snow. Bahahahaha!

Run on the golf course:

20 minutes. I went the same route as I did the other night. It took me 25 minutes before, so I think I was really slacking.

Stability ball stuff:

Squats w/ ball on the wall x30

Plank w/ rolling out x20

Leg curls x20

Adductor squeezes x20

Knee to chest rolls x20

Sit ups on ball x50

REGGAE FEST TONIGHT!

Hapy Birthday Bob Marley.

Working out with the trainers at last

Warm up:

5 minute bike ride

1a. Side squat x10

1b. Single leg supine bridge x30s

5 sets

2a. Plate lunge w/ twist x10

2b. Superman x10

2c. Alternate opposite superman x20

3a. DB bench w/ 30's x8

3b. Overhead plate lunge x8

3c. Stability ball leg curl x8

3d. Squat to single arm high pull w/ dumb bell x8

5 sets

4a. Stability ball knee to chest x10

4b. Stability ball V sits w/ exchange x10

4c. L-overs w/ Stability ball between feet x10

4d. Plank on stability ball while rolling it out x20

2 sets

Feels good to be doing something I'm actually allowed to do.

Wish I was with my team. :(

My team left for the meet at Penn State today. They will be competing all weekend, and I wish I could be there. :(

I went running anyway. Not like I would be at the meet--but at least running.

25 minute run on the golf course. It's nice to live here. :)

I did a stability ball workout too:

Side squats against the wall x10

Adductor squeezes x20

Glute bridge x1 minute

Abductor leg lifts x10

Hamstring curl x20

Body weight squat x10

Squat on wall x10

Push up w/ legs on ball x20

Tricep dips x20

Plank on ball x1 minute

Stability ball sit ups x50

I only did this once. I am trying to be good and not drop too much weight.

I guess I should have a shake or something now. I really would like some crab legs. :(

Staying SANE

1a. Lateral twists w/ 25 x40

2a. DB swings x20

3a. DB lunge x40

4a. Calf raisers w/ bar (65) x20

5a. DB floor press x15

6a. DB tricep things..(lay on the floor press it flat behind head and up) x10

7a. Lat pull down x20

8a. Front squat 65x10

3 sets (I know! But it was less things this time..)

Then [I couldn't help it] I went for a 10 minute jog. It was light and pretty slow, but I miss running and I wanted to do something.

Big Decision

So I have been asked by my coach if I would consider red shirting for the whole year. He thinks that if I come back during outdoor I will put too much pressure on myself and not be able to come back as strong as I could if I took the whole year of. To quote Shump, "I think if you take the whole year to train you can come back and do something really special next year."

To be honest...doing something really special is why I came down here in the first place.

Regardless..Did a little garage workout today!

1a. Tree toppers w/25 plate x30

2a. Hammer twists w/ 15 x15

3a. Hanging alt leg raises x30

4a. Dips x25

5a. Push ups x15

3 sets

1b. Explosive step ups NO WEIGHT x25

2b. Curls (Beach season is coming up) x20

3b. Lat pull downs x20

4b. Skull crushers x20

5b. Shoulder press x20

6b. Forward lunge w/ 15's x25

7b. Backward lunge w/ 15's x25

8b. Toe-touches x50

9b. Side crunches x50

10b. Bicycle crunch x50

11b. Russian twist x50

12b. Leg lifts x10

13b. Side squats (With the stability ball against the wall..MN thing) x10

3 sets

I really just can't stop working out. I think I have some disorder haha.