Yeah, haven't been posting here much, been writing a lot on my tumblr though.
Anyways, I've been seeing a lot of progress from my workouts.
This was my workout for the past two weeks, except a change in reps or sets.
DAY 1: UPPER BODY WORKOUT
1. Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
2. Off-set, Alternate Med Ball Push-ups: 2 x max reps
3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10
4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10
5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise. 4th set
perform 10 reps of each exercise.
DAY 2: LOWER BODY WORKOUT
1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5
2. Squat or Deadlift: 75% x 7, 80% x 5, 85% x 3 or more
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week
5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.
DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 60%
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modified Arnold Press”: 3x8
4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
5. Cable Curls: 3x12
6. Core Circuit: x 2
A) V-ups x 20
B) Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5
Progress:
Instead of not being able to do a single natural glute-ham raise, I've progressed to being able to push out 4. My vert has increased a little bit, although I haven't measured it yet. Mass-wise I've gained a little bit of weight but still have a long way to go. My chin-up max has increased by 2-3, and my max bench press has increased by 5 lbs.
I haven't really been playing much recently, but I can just say that this season I will do whatever I can to get better. No limit to the amount of work I can do. For every dead lift and every squat, is another man that's just waiting to get layout d'ed or skied.
Pumped for the next tournament.
Thursday, February 18, 2010
Thursday, January 21, 2010
Team Workout
Pretty hard night. But it's not enough yet.
20 Low Box Heel Touches
20 Box Jumps
20 Stair Lunge Jumps
20 Step Ups
20 Pogo Jumps
Circuit
30 seconds at each station, no breaks, 3 sets
Burpees
Mountain Climbers
Planks
Side Plank
Vertical Jumps
Split Jumps
Wall Sits
One Legged Hip Thrusts
Faking/Throwing Pivots
Geoff's Circuit
50 Pushups
50 Lunges
50 V-ups
50 Squats
Did some stretching at the end, but overall it was a good workout.
Max-Effort Lower Body tomorrow
20 Low Box Heel Touches
20 Box Jumps
20 Stair Lunge Jumps
20 Step Ups
20 Pogo Jumps
Circuit
30 seconds at each station, no breaks, 3 sets
Burpees
Mountain Climbers
Planks
Side Plank
Vertical Jumps
Split Jumps
Wall Sits
One Legged Hip Thrusts
Faking/Throwing Pivots
Geoff's Circuit
50 Pushups
50 Lunges
50 V-ups
50 Squats
Did some stretching at the end, but overall it was a good workout.
Max-Effort Lower Body tomorrow
Wednesday, January 20, 2010
Werblin
Getting back on track with my schedule
Lifted with Mike Sender and Eric Huang.
1. Bench Press: 100 lbs x 6, 110 lbs x 4, 12o lbs x 3
2. Incline DB Press: 25 lbs 2 x Max Reps
3a. Bent-over 1-Arm DB Rows: 40lbs 4x10 ea arm
3b. Triceps Rope Pushdowns: 27.5 lbs 4x10
4. BB Shrugs (2 Sec Holds): 135 lbs 3x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
ASDFZVCBXCFASDFAVCBXCVBDSFASDF!!!!
Lifted with Mike Sender and Eric Huang.
1. Bench Press: 100 lbs x 6, 110 lbs x 4, 12o lbs x 3
2. Incline DB Press: 25 lbs 2 x Max Reps
3a. Bent-over 1-Arm DB Rows: 40lbs 4x10 ea arm
3b. Triceps Rope Pushdowns: 27.5 lbs 4x10
4. BB Shrugs (2 Sec Holds): 135 lbs 3x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
ASDFZVCBXCFASDFAVCBXCVBDSFASDF!!!!
Tuesday, December 22, 2009
Rehab
straight chillin right now... whatttss goooooodddd
Wouldn't it be ridiculous if I actually spoke like that?
Haven't wrote anything in here for a while since I've had bronchitis for a while. Been pretty rough on me, didn't go to the last few weeks of practice and have been on an inhaler for a good month. School is good, got my last final tomorrow, if all goes well I should be able to come up with a 3.3ish GPA by the end of this semester.
Other than that, I'm looking forward to hanging out with the WH kids this break, and just relaxing and getting some workouts in that will help be bounce back from this sickness.
1. Bench Press: 100 x 8, 110 x 6, 120 x 6
2. Flat DB Press: 30, 2 x Max Reps
3a. DB Shrugs 40: 3x15
3b. DB Lateral Raises: forgot the weight I did 3x15
4. Barbell Complex 60 lbs x 10 (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets.
Almost killed myself with the push press because I started coughing once my arms went up.
Didn't have access to any cables so wasn't able to do those, but the barbell complex was pretty tough, noting the fact that it was my first time doing hang cleans, so had to get used to those as well.
I don't expect to do any running anytime soon, due to my breathing problems, but I'll try to get some sprints in as soon as possible, as well as a long run or two.
Wouldn't it be ridiculous if I actually spoke like that?
Haven't wrote anything in here for a while since I've had bronchitis for a while. Been pretty rough on me, didn't go to the last few weeks of practice and have been on an inhaler for a good month. School is good, got my last final tomorrow, if all goes well I should be able to come up with a 3.3ish GPA by the end of this semester.
Other than that, I'm looking forward to hanging out with the WH kids this break, and just relaxing and getting some workouts in that will help be bounce back from this sickness.
1. Bench Press: 100 x 8, 110 x 6, 120 x 6
2. Flat DB Press: 30, 2 x Max Reps
3a. DB Shrugs 40: 3x15
3b. DB Lateral Raises: forgot the weight I did 3x15
4. Barbell Complex 60 lbs x 10 (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets.
Almost killed myself with the push press because I started coughing once my arms went up.
Didn't have access to any cables so wasn't able to do those, but the barbell complex was pretty tough, noting the fact that it was my first time doing hang cleans, so had to get used to those as well.
I don't expect to do any running anytime soon, due to my breathing problems, but I'll try to get some sprints in as soon as possible, as well as a long run or two.
Wednesday, October 28, 2009
Way Overdue
So it's been a long time since I've posted on this. Strange thing is that a lot happened, too.
So I'm at Rutgers University now, playing with Machine. It's nice playing with some familiar faces on the team like Glenn, Andrew and Sach. Some of the things that I improved on during the first couple of weeks were field awareness as a cutter, and laying out on D for deep throws. I used to have a lot of fear laying out for deep throws because they would normally be very high and I didn't exactly want to land on the receiver either.
I wasn't able to go to Regionals with Roots of Rhythm because I got really sick, and then afterward I wasn't able to play Ultimate for a good two to three weeks. When I did come back, I was not happy to find that I had lost my endurance as well as my vertical and speed. I was still having trouble breathing and could not keep up well in some of the scrimmages. My defense switched from being aggressive to being more able containing my cutter, which in some cases, isn't that bad but I need to find when to be aggressive and when to contain.
However, I have been attempting to get back into shape recently, and have been showing up to practice a bit more. I was pretty disappointed to find that my throws were not nearly where they were before. My hands felt weak holding the disc after such a long time of not touching plastic. Today I threw a couple of turnovers, including one to a very open Greg Yen. One could argue it was rainy, but the moment I had the disc in that backhand position my grip was already sloppy. However, I ended up getting a layout D and bruising my side. Other than that I haven't really accomplished much recently.
My goal for now is to work on my throws and get back into shape.
So I'm at Rutgers University now, playing with Machine. It's nice playing with some familiar faces on the team like Glenn, Andrew and Sach. Some of the things that I improved on during the first couple of weeks were field awareness as a cutter, and laying out on D for deep throws. I used to have a lot of fear laying out for deep throws because they would normally be very high and I didn't exactly want to land on the receiver either.
I wasn't able to go to Regionals with Roots of Rhythm because I got really sick, and then afterward I wasn't able to play Ultimate for a good two to three weeks. When I did come back, I was not happy to find that I had lost my endurance as well as my vertical and speed. I was still having trouble breathing and could not keep up well in some of the scrimmages. My defense switched from being aggressive to being more able containing my cutter, which in some cases, isn't that bad but I need to find when to be aggressive and when to contain.
However, I have been attempting to get back into shape recently, and have been showing up to practice a bit more. I was pretty disappointed to find that my throws were not nearly where they were before. My hands felt weak holding the disc after such a long time of not touching plastic. Today I threw a couple of turnovers, including one to a very open Greg Yen. One could argue it was rainy, but the moment I had the disc in that backhand position my grip was already sloppy. However, I ended up getting a layout D and bruising my side. Other than that I haven't really accomplished much recently.
My goal for now is to work on my throws and get back into shape.
Monday, July 27, 2009
Wildwood
Went down to Wildwood last weekend for the first time to participate in the Wildwood Ultimate Tournament. I went down with Nikhil, Jayson, Amanda, Annie, Fran, Alan, Charlie and Sean. On Friday I drove down with Nik, Alan, Sean and Sachin in my car, which was pretty fun since they kept me from being bored while I was driving. When we got there, we had a little bit of trouble with the people at the cabin registration, who wouldn't let Annie's parents just come in and drop off her stuff. After sorting some stuff out we unpacked and tried to get a fire going outside.
Later on me and Jayson drove over to the Bolero Hotel to register our team. After seeing a bunch of other people I knew, I then noticed that there was a huge party at the hotel. I was greeted by Bill Sanborn and a slightly tipsy Thales at the entrance and then I proceded into the hotel by myself since Jayson didn't have ID with him. When I went inside there was loud music, dancing, and flashing lights everywhere. Not knowing where to go, I followed the Rutgers guys around only to realize that they had already registered and were just here to party. After figuring out where I was supposed to be, I situated myself into the line which was moving at a rate of 0. I waited on this line for about an hour and a half, and somewhere within that time the two girls in front of me started making out, which occupied me for a good 30 seconds. Jayson decided to get into the hotel somehow and joined me in the line. When we got to the registration desk, the woman told us that she had emailed us and told us that juniors could register tomorrow. There was never any goddamn email, however, so I spent the entire ride back to the cabin cursing and screaming in anger.
I slept pretty badly that night, trying not to move and disturb the girls since my bunk bed was noisy as hell, and at one point during the night, Alan started cursing off Fran in his sleep, and couldn't recall it the next. The guys kept everyone up for a good one to two hours by screaming.
The next day we woke up early to get to the registration tent, at the time we were SUPPOSED to register. We then found out that there were only 5 teams in the juniors division therefore we would not play on Sunday.
We first played Westfield, a game that was somewhat close but we had full control of the game the entire time. A lot of the points were skies or layout scores by me from Jayson's long flicks. A couple of the scores were nice floaty flicks out to space by me, Jayson, and Charlie that we just had to run down. We ended the game winning by two points. Our next game was against a Lower Merion juniors team, but at that point we were all lazy as hell and had no motivation to play. We decided to mess around and throw hammers, resulting in a huge loss. Next we played Get Your Disc Wet, who was a pretty bad team that even though we didn't take them seriously, we dominated them by at least 10 or 12 points. After that we played another juniors team that obviously hadn't played real ultimate before, so we won 18 - 0 or something like that.
We hit up the beach after that and then later on that night we went to the boardwalk. I saw Noah, Principi, Bode and a couple of the other Roots kids as well as some of the Rutgers guys there. We walked around for a bit, getting smoothies, ice cream, and fried oreos. It started raining incredibly heavy after that so we headed back to our cabin to make smores by the campfire. That night we slept a lot better since I was on the floor, therefore allowing me to sleep without worrying about the creaky bunk bed and waking anyone up.
Woke up in the morning around 8 AM, and headed over to the beach. We walked around for a bit to see if anyone wanted to play us, but NYU, Rutgers, and Stuy all had games going on. We went up to the boardwalk again and got more smoothies while Annie, Fran, Amanda, Sean, and eventually even Charlie got on some rides. We all went to the beach afterwards and Nik's jersey eventually got swallowed by the ocean. We lay on the sand for a bit while Sean tried to catch a bird with a towel. After, we went back up to the boardwalk to go to the waterpark, but it started raining really hard and therefore the rides were closed. We decided to just walk around on the boardwalk a bit more then we watched the finals and headed back to the cabin.
The drive home was a pretty peaceful one. We conversed and stopped at a certain point so I could take a rest and grab some food. Afterwards, we headed back and it started pouring like crazy again. Thankfully, we got back to Warren in one piece.
Later on me and Jayson drove over to the Bolero Hotel to register our team. After seeing a bunch of other people I knew, I then noticed that there was a huge party at the hotel. I was greeted by Bill Sanborn and a slightly tipsy Thales at the entrance and then I proceded into the hotel by myself since Jayson didn't have ID with him. When I went inside there was loud music, dancing, and flashing lights everywhere. Not knowing where to go, I followed the Rutgers guys around only to realize that they had already registered and were just here to party. After figuring out where I was supposed to be, I situated myself into the line which was moving at a rate of 0. I waited on this line for about an hour and a half, and somewhere within that time the two girls in front of me started making out, which occupied me for a good 30 seconds. Jayson decided to get into the hotel somehow and joined me in the line. When we got to the registration desk, the woman told us that she had emailed us and told us that juniors could register tomorrow. There was never any goddamn email, however, so I spent the entire ride back to the cabin cursing and screaming in anger.
I slept pretty badly that night, trying not to move and disturb the girls since my bunk bed was noisy as hell, and at one point during the night, Alan started cursing off Fran in his sleep, and couldn't recall it the next. The guys kept everyone up for a good one to two hours by screaming.
The next day we woke up early to get to the registration tent, at the time we were SUPPOSED to register. We then found out that there were only 5 teams in the juniors division therefore we would not play on Sunday.
We first played Westfield, a game that was somewhat close but we had full control of the game the entire time. A lot of the points were skies or layout scores by me from Jayson's long flicks. A couple of the scores were nice floaty flicks out to space by me, Jayson, and Charlie that we just had to run down. We ended the game winning by two points. Our next game was against a Lower Merion juniors team, but at that point we were all lazy as hell and had no motivation to play. We decided to mess around and throw hammers, resulting in a huge loss. Next we played Get Your Disc Wet, who was a pretty bad team that even though we didn't take them seriously, we dominated them by at least 10 or 12 points. After that we played another juniors team that obviously hadn't played real ultimate before, so we won 18 - 0 or something like that.
We hit up the beach after that and then later on that night we went to the boardwalk. I saw Noah, Principi, Bode and a couple of the other Roots kids as well as some of the Rutgers guys there. We walked around for a bit, getting smoothies, ice cream, and fried oreos. It started raining incredibly heavy after that so we headed back to our cabin to make smores by the campfire. That night we slept a lot better since I was on the floor, therefore allowing me to sleep without worrying about the creaky bunk bed and waking anyone up.
Woke up in the morning around 8 AM, and headed over to the beach. We walked around for a bit to see if anyone wanted to play us, but NYU, Rutgers, and Stuy all had games going on. We went up to the boardwalk again and got more smoothies while Annie, Fran, Amanda, Sean, and eventually even Charlie got on some rides. We all went to the beach afterwards and Nik's jersey eventually got swallowed by the ocean. We lay on the sand for a bit while Sean tried to catch a bird with a towel. After, we went back up to the boardwalk to go to the waterpark, but it started raining really hard and therefore the rides were closed. We decided to just walk around on the boardwalk a bit more then we watched the finals and headed back to the cabin.
The drive home was a pretty peaceful one. We conversed and stopped at a certain point so I could take a rest and grab some food. Afterwards, we headed back and it started pouring like crazy again. Thankfully, we got back to Warren in one piece.
Monday, July 20, 2009
Rhythm
So its been a really long time since I've wrote in here, even though there's been a LOT going on in my Ultimate life. So, I wasn't able to do YCC's this year due to VBS, so I joined a club team called Roots of Rhythm, which is comprised of mostly Pennsbury players, and a couple of other players from different teams. I must say, playing with them is definitely one of the best experiences I've had in Ultimate. Playing competitive high level Ultimate is a lot different from playing with Watchung, where I was sort of the go-to guy. With Roots I'm most certainly not the best player so it feels really comfortable when I'm playing with players who are a lot better than me.
I've been playing MCUDL with Roots for a while and took down Illuminati twice and the CHS alum team although not many of them actually showed up. I've been learning a lot during the whole process too.
This weekend, I went to Philly Invite in Allentwon with Roots. I didn't really have a ride so I went with Kahyee, Lu, Cori, and Glenn. Kahyee, Lu, and Cori were on Zoji, and Glenn was on Philly Mob. The ride to Allentown was a lot shorter than I expected, and since Zoji had a first round bye, I arrived near the end of the Roots vs. Big Floppy Clocks game. Yeah, I don't know what was up with that team name either. Anyways, upon my arrival, Roots rolled them 13-5, and then had about an hour until our next game against Philly Love, so I went and watched the Zoji game.
Our game against Philly Love was full of bullshit calls from Love and us screaming back at them. I played mostly D, having not entirely grasped the full concept of ho-stack yet. I got a layout D on a handler going upline, and then got up and realized that there was a huge rip in my shorts. Luckily, I had an extra pair of shorts so I ripped the other pair apart and used it to tie up a wound on my knee. My highlight of the weekend was Noah telling me to take one of the handlers and to get down there as fast as possible. Noah rips a huge pull and I get the layout d on the first throw, pumping my team up. Felt really good to finally contribute something to the team. We ended up finishing Philly Love off 13-7.
Our next game was against RIO, a team from Rhode Island. I don't remember much from this game or the next against Bear Proof, but we beat them 13-5 and 13-7.
That night I stayed with the Zoji team at a really nice hotel. We chilled at the pool and the enormous hot tub, which was incredibly relaxing and did a wonder for my muscles. We had Dominoes for dinner and went to Friendly's afterwards. I got to meet a couple of the players on Zoji which was really cool. Zoji seems like a really fun team to play with. After watching Lu, Glenn, and Kahyee duke it out in the weight room, we headed back up to our room and called it a night after watching some poker on ESPN. Glenn was beat out of the bed, Cori took the couch, and Kahyee and Lu shared a bed, which was pretty funny.
Woke up at 7 even though me and Glenn had a first round bye. The breakfast at the hotel was amazing, and after a wrong turn and a missed exit, we got to the fields at around 9 in time for Kahyee, Cori, and Lu to cleat up and play against Muffin Men, and me and Glenn to watch them until our game against each other.
Our first game against Philly Mob was pretty bad. We lacked energy and ended up turning it over due to their poach defense. Our defense had trouble shutting down their cuts and I myself got roasted a couple of times upline or deep, which frustrated me pretty badly. We ended up losing that game 13-7.
Since that game was still pool play, we ended up having to play Philly Mob again right after for the finals. We came out pumped up and playing tighter defense and cleaner offense. There were some nasty plays such as Jordan layout skying the shit out of his defender, and Fred Tsai and Alex making HUGE layout D's in the endzone. I got a better grasp on handling in the endzone and had an assist to Bode who spiked the disc, pumping us up again. Bechis ended up roasting any defender on him for numerous goals, and a final flick to Mike Principi won us the tournament 15-9.
Philly Invite was one of the best experiences in Ultimate I've ever had, and it was great being a part of one of the first tournaments Roots has won. Looking forward to more MCUDL games and Wildwood with team STD.
I've been playing MCUDL with Roots for a while and took down Illuminati twice and the CHS alum team although not many of them actually showed up. I've been learning a lot during the whole process too.
This weekend, I went to Philly Invite in Allentwon with Roots. I didn't really have a ride so I went with Kahyee, Lu, Cori, and Glenn. Kahyee, Lu, and Cori were on Zoji, and Glenn was on Philly Mob. The ride to Allentown was a lot shorter than I expected, and since Zoji had a first round bye, I arrived near the end of the Roots vs. Big Floppy Clocks game. Yeah, I don't know what was up with that team name either. Anyways, upon my arrival, Roots rolled them 13-5, and then had about an hour until our next game against Philly Love, so I went and watched the Zoji game.
Our game against Philly Love was full of bullshit calls from Love and us screaming back at them. I played mostly D, having not entirely grasped the full concept of ho-stack yet. I got a layout D on a handler going upline, and then got up and realized that there was a huge rip in my shorts. Luckily, I had an extra pair of shorts so I ripped the other pair apart and used it to tie up a wound on my knee. My highlight of the weekend was Noah telling me to take one of the handlers and to get down there as fast as possible. Noah rips a huge pull and I get the layout d on the first throw, pumping my team up. Felt really good to finally contribute something to the team. We ended up finishing Philly Love off 13-7.
Our next game was against RIO, a team from Rhode Island. I don't remember much from this game or the next against Bear Proof, but we beat them 13-5 and 13-7.
That night I stayed with the Zoji team at a really nice hotel. We chilled at the pool and the enormous hot tub, which was incredibly relaxing and did a wonder for my muscles. We had Dominoes for dinner and went to Friendly's afterwards. I got to meet a couple of the players on Zoji which was really cool. Zoji seems like a really fun team to play with. After watching Lu, Glenn, and Kahyee duke it out in the weight room, we headed back up to our room and called it a night after watching some poker on ESPN. Glenn was beat out of the bed, Cori took the couch, and Kahyee and Lu shared a bed, which was pretty funny.
Woke up at 7 even though me and Glenn had a first round bye. The breakfast at the hotel was amazing, and after a wrong turn and a missed exit, we got to the fields at around 9 in time for Kahyee, Cori, and Lu to cleat up and play against Muffin Men, and me and Glenn to watch them until our game against each other.
Our first game against Philly Mob was pretty bad. We lacked energy and ended up turning it over due to their poach defense. Our defense had trouble shutting down their cuts and I myself got roasted a couple of times upline or deep, which frustrated me pretty badly. We ended up losing that game 13-7.
Since that game was still pool play, we ended up having to play Philly Mob again right after for the finals. We came out pumped up and playing tighter defense and cleaner offense. There were some nasty plays such as Jordan layout skying the shit out of his defender, and Fred Tsai and Alex making HUGE layout D's in the endzone. I got a better grasp on handling in the endzone and had an assist to Bode who spiked the disc, pumping us up again. Bechis ended up roasting any defender on him for numerous goals, and a final flick to Mike Principi won us the tournament 15-9.
Philly Invite was one of the best experiences in Ultimate I've ever had, and it was great being a part of one of the first tournaments Roots has won. Looking forward to more MCUDL games and Wildwood with team STD.
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