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Burning calories and bandwidth

Happy Halloween. :D



For yesterdays workout, I ran barefoot along the beach. It had been raining all week, and so there was a nice silt deposit where the run-off met with the water's edge. It was like running a a freakin' cloud. Lake water is alkaline, which stabilize really fine particles of sand in suspension - this is why the water is so murky all of the time (that and because Lake Erie is polluted to crap). Rain water is acidic, so when the runoff meets with the lake front, the alkinity of the water is compromised, and these tiny particles deposit on the ground. They feel so nice between your toes.

Today was hockey. I had kept up with those weekly track workouts, from prior, but when October struck, I had the choice of playing hockey or continuing the track workouts. Having played hockey continuously from the ages 4 through 18, I missed it, and decided to go with hockey. It's just simple pick-up hockey, but some of the guys are pretty good. A lot of them are fresh out of highschool. Now that my legs have adjusted to playing, I'm looking to find an opening where the track isn't being occupied for football practices or games. I never realized how much use the field gets during football season.
 
Weights today.

I started out with biceps curls.

Next were front squats. Having the load in front, I feel is going to be more beneficial for skating. My upper quadriceps seem to be the weakest link at the moment.

Hammer strength lat pulldowns.

Weighted dips.

Arnold Press superset with standing calf raises.

Barbell rows superset with forearm drills.

Close-grip bench press (on 2" diameter bar) superset with bench-burpees (i.e. land with feet elevated on a bench) for sets of 10. There's really nothing special about the 2" bar, the thicker diameter keeps your hands open more than the typical bar; it's more comfortable.

Walking lunges - sets went forwards and then backwards to the starting spot.

Cable crunches superset with dumbbell side lateral raises (dropsets).

Finished with 10 minutes on the crossramp.
 
No workout yesterday. It's been hell at work. I didn't get home at a reasonable hour.

Tonights workout was weights.

Started off with incline dumbbell curls superset with weighted dips.

Next were squats. The first set, I held for a count of 3 at the parallel point. The second set, I said "hell with that" and ass-to-the-ground.

hammer strength lat pulldowns

hammer strength incline chest press

deadlifts superset with sets of 10 burpees

upright rows

standing calf raises superset with some hip adductor work on the multi-hip machine

hammer strength iso rows

cable crunches superset with dumbbell side lateral raise

russian twists, for a little torsional action in the core work.

10 minutes on the crossramp to close the workout.

Good workout this evening. I feel like it really helped me blow off some steam.
 
Good evening, all.

Cardio this evening.

I started out with some jump rope action. Actually had a pretty intense jumprope workout. I felt really in the zone today, for some reason.

Did some calf raises superset with cable crunches.

Followed up with 10 minutes on the crossramp.

Finished with a few dozen burpees, followed by a few dozen single-leg burpees.
 
Didn't get the chance to update for the weeked.

Saturday was another run at the beach. Kinda like last week, except the high was 36° F and it was snowing. For the love of my toes, I ran in shoes. It was a good workout.

Sunday was hockey. Blah. Poor turnout this weekend. 4-on-4 hockey with no substitutes quickly turns into a game of cherry-picking. I stayed on the ice afterwards to work on some skating drills. I did a few sets of cross-over circles and a couple lightnings before the zamboni driver kicked me off. I still had some energy left, so I decided to hit up the track. I did the typical lap followed by a calisthenics drill. I just did the bleachers (Up two-down one's) and a set of spiderman crawl's. I did a third lap, and realized my legs were toast.

I'll report back later after tonight's workout.
 
I had to work really late on Tuesday. No time to work out. I got home just in time to go to bed.

This evening was weights. Good workout. I had a lot of steam to let loose.

Started out with dumbbell curls superset with weighted dips

Next were squats superset with burpees (sets of 10).

Hammer strength lat pulldowns.

close-grip bench press

upright rows

deadlifts

standing calf raise superset with adductor work

t-bar rows superset with seated dumbbel side lateral raise.

cable crunches superset with forearm work

Did some additional core work on the cables

Finished with 10 minutes on the crossramp.
 
Good evening fellas.

Yesterdays workout was cardio. Just some good old jump rope. Great workout, but nothing glamorous about jumping over a a piece of rope before it snaps into your shins again and again.

Today was weights.

Incline dumbbell curls superset with weighted dips.

Box squats superset with upright rows. I don't normally do box squats, but the box was already at the squat rack and it was probably the first box I've ever seen where it actually stopped me right at parallel. It was a sign from the gods.

Hammer strength lat pulldowns.

Hammer strength incline chest press.

Standing calf raises superset with core work on the cables (not crunches, I don't really know what it's called).

Hip adductor work superset with triceps rope pushdowns.

Cable crunches superset with dumbbell side lateral raises (dropset)

Last was "The Predator". With a name like that, how could I not? It's essentially an inverted dragon flag, with a mechanical arm with weight. It works the hams, glutes, and lower back like crazy.

I finished with 5 minutes on the crossramp and called it a night. I'm hoping to go to the track tomorrow.
 
Speaking of bandwidth, talk about lag time. Took over 8 months to respawn? :lol:

What kind of supplements are you taking these days you old axhole? :)

Subbed. Time for OP to deliver. :sgrin:

Need...more...smilies :You_Rock_Emoticon:
 
Good afternoon.

Finally had the chance to have a track workout today. Did a 6 lap workout today. Here was the breakdown:

-1- Bleachers drill - Up two, down one to the top. Jump high and land soft on the way down.

-2- Spiderman crawls.

-3- Bleachers drill. Just up two to the top.

-4- Burpees.

-5- Single legged jump squats.

-6- I'm not sure what to call these. You start in a pushup position, push yourself off the ground and forward, landing again in the pushup position. It sounds simple... sounds. For some reason it is absolutely brutal on the stomach and chest muscles.
 
SilentBob187 said:
Speaking of bandwidth, talk about lag time. Took over 8 months to respawn? :lol:

What kind of supplements are you taking these days you old axhole? :)

Subbed. Time for OP to deliver. :sgrin:

Need...more...smilies :You_Rock_Emoticon:
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Yeah, I kinda got screwed over during the spring semester, did a whole lot of not sleeping, and kinda forgot about the log.

nothing super special supplements-wise.

I've been taking the new Stimulant X on weekdays. Other than that, it's just some of the basic staples.

I'm excited for the new AX pre-workout to come out. It's been a long time in the making for them to come out with a "good" pre-workout.
 
Tonight was hockey. I think I've gotten back into good skating condition. It's like the first 15 minutes of play are great, but then everyone else starts to get tired, back-checking ceases, and we get the infamous cherry-picking, slow paced hockey associated with Men's league.

I think I might go for a short jog after this post.
 
thesinner said:
Tonight was hockey. I think I've gotten back into good skating condition. It's like the first 15 minutes of play are great, but then everyone else starts to get tired, back-checking ceases, and we get the infamous cherry-picking, slow paced hockey associated with Men's league.

I think I might go for a short jog after this post.
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Oh man, I had a crazy case of deja-vu...

Sunday was hockey. Blah. Poor turnout this weekend. 4-on-4 hockey with no substitutes quickly turns into a game of cherry-picking.
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Kinda glad I wasn't...although, if I were a pre-cog...I'd invest in lottery tickets and penny stocks!

I kinda want to learn how to skate but I don't think it would end well.
 
Hey, when you get to be our age, and you don't get paid to play hockey professionally, you've gotta take what you can get. Needless to say, with all the cherry-picking that goes on, someone should have enough to bake a pie. I just complain because the last time I played hockey regularly was when I was in highschool - and I'm one of the few who's in just as good of shape as back then.

You've never been on the ice before, I take it? I was on skates at the age of 3, so it's always been tough for me to relate to learning to skate.
 
thesinner said:
You've never been on the ice before, I take it? I was on skates at the age of 3, so it's always been tough for me to relate to learning to skate.
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I've been on the ice, just not very often...and I never mustered up the courage on one of those afternoon field trips to learn how to stop.
 
Stopping is for wimps. :)

Actually, it's really fun to do the hockey-style stop, spraying snow in the air.

If you can balance on your inside and outside edges, it shouldn't be too difficult to pick up stopping. If all else fails, just drag your back foot to a stop. It's not skillful, but a bit more discrete than ramming into the boards.
 
Cardio today. Nothing out of the ordinary. Started out jumping rope, until I worked up a pretty good sweat. Then standing calf raises superset with hybrids, followed by cable crunches. Finished with 12 minutes on the crossramp and called it a workout.
 
thesinner said:
Cardio today. Nothing out of the ordinary. Started out jumping rope, until I worked up a pretty good sweat. Then standing calf raises superset with hybrids, followed by cable crunches. Finished with 12 minutes on the crossramp and called it a workout.
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For how long do you jump rope? I've been thinking about incorporating it on days where I want to do cardio but I'm really not feeling a run.
 
SilentBob187 said:
For how long do you jump rope? I've been thinking about incorporating it on days where I want to do cardio but I'm really not feeling a run.
Click to expand...

I usually try to shoot for 20-30 minutes. It's important to be free of distractions. If there's something that distracts me, I'll get annoyed and quit early. On a few occasions, some guy ties up his dog in the cardio studio :wtf:
 
Good evening all.

Weights today. I was a little late getting into the gym today because was starving after work, and needed some time for dinner to digest before hitting the gym.

Started out with squats. I went with low weight, and really high reps (20+).

Incline dumbbell curls superset with weighted dips.

hammer strength lat pulldowns

deadlifts superset with triangle pushups

upright rows superset with split squats (just bodyweight, sets of 30).

Hip adductor work superset with dumbbell pullovers. It's been a while since I've done pullovers. Felt good. My pectoralis minors felt like they needed some lovin'.

Cable crunches superset with dumbbell side lateral raise.

machine rows superset with captain's chair knee raises.

10 minutes on the crossramp and called it a workout.
 
thesinner said:
I usually try to shoot for 20-30 minutes. It's important to be free of distractions. If there's something that distracts me, I'll get annoyed and quit early. On a few occasions, some guy ties up his dog in the cardio studio :wtf:
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Did I just read that correctly?
 
thesinner said:
I usually try to shoot for 20-30 minutes. It's important to be free of distractions. If there's something that distracts me, I'll get annoyed and quit early. On a few occasions, some guy ties up his dog in the cardio studio :wtf:
Click to expand...

Rodja said:
Did I just read that correctly?
Click to expand...

It's either that or tie him to the bike rack out front with the rest of the dogs/horses/bikes.

I'm always amazed at the new lengths of perceived entitlement I witness at the gym. I bring in some of my own equipment so I don't have to deal with the beta-Alphas (betas trying WAY too hard,) thinking they need to mark their territory.

I watched a guy the other day use about 50' (that's feet, boys and girls,) of paper towels to clean up around a bench he was using. It didn't smell like he sh*t himself, and I didn't smell vomit either. All he was doing was wiping up drops of sweat off the floor. There was no reason to be that wasteful. He was using his foot to wipe the floor with the towels, fatty was too big to bend over and take care of business. And before you side with him; he was one of those barrel chested chicken legs that thinks that benching 405 is impressive when you're so fat that the bar only goes down 6 inches before it touches.

/end rant.

So yeah, I may have to start jumping rope in the yoga studio they have at my gym.
 
Good evening guys.

Tonight was a cardio night.

There was a "Chuck Norris" in the cardio studio today. I felt that Chuck Norris was a suitable name because he was an older gentleman, had a beard, and he was shadow kick-boxing. It was weird, but provided for some mild entertainment, while jumping rope.

I jumped rope for a while. Then I did cable crunches superset with seated calf raise. Did some burpees and other calisthetics. Finished with a few more minutes of going at it with the jump rope.
 
Weights today. It was kind of a long workout, but some days this is 90% stress relief.

Started with Biceps curls superset with weighted dips.

Split Squats superset with hammer strength incline chest press.

Close-grip lat pulldowns.

Arnold Press superset with standing calf raises.

Core work with the cables superset with hip adductor work.

close-grip bench press

Lying T-bar rows

Box front squats.

Decline crunches superset with sumbbell side lateral raise (dropsets). For the dropset, I just dropped to half the weight, and held the dumbbells at the top of the motion for as long as I could. Feel the burn.

7 minutes on the stationary bike. I felt like mixing it up from the usual crossramp.

Shrugs on the smith machine. I kept asking myself, "why am I doing these?", but I never could figure out an answer to the question.
 
Today I did drills up at the track.

Drills for each lap are listed as below. I've realized that I can do these bleacher drills in different patterns/styles to exploit different athletic goals or benefits, such as power or endurance. I will refer to these as "iterations".

-1- Bleachers drill. Ascent: Up two, down one. My focus was to work on speed moreso than form - jump up two, touch and hop down one, touch, and repeat. Descent:Walking lunges - this ended up being a bodyweight split-squat at each step, and stepping down to the next.

-2- spider man crawls.

-3- Bleachers drill. Ascent: Up two, down one. My focus this time was primarily on form. The iterations ended up being jump up high, kick the heels back, and land on the below step. Upon recoil, push off and go up two. I could only do these in short bursts of 3 or 4 iterations before I had to take a second to let my legs recover. Descent: Jump down one step, landing softly.

-4- Frog Pushups? I did these last week, but never had a good name for them. I think frog pushups are an appropriate name. What you do is push off slightly with your toes. While your feet are still off the ground, push up and back in one swift motion, and you'll go forward in the air for about a foot, landing in the same pushup position.

-5- Sideways walking lunges. These are great for building up stabilizing muscles you didn't even know you had. Plant your left foot and step across it with your right. Start to squat down with your right leg, until your left knee touches the ground. Push yourself back up using your right leg, and bring your left foot back to the left. Squat down, as a regular squat, and back up. Now bring your right foot behind (think of a girl curtseying, in formal attire). Start to squat down with your left leg, until your right knee touches the ground. Push yourself back up, using your left leg, bringing your left leg back to the left. Squat down, as a regular squat and back up. Rinse and repeat. Vice versa for the other direction. When you first try them, they are incredibly (mentally) tedious to execute, but once you become familiar with the motions, it's pretty easy.

-6- For this one I did a hybrid motion of burpees and mountain climbers. Basically, you pop down in the pushup position, do 10 mountain climbers, pop back up and repeat. I did about ten of these puppies, and decided it was a good time to call it a night.
 
Hockey tonight. We had a good turnout, and most importantly two goalies. I hate the stupid shooter-tutor. I finally found a means to overcome the infamously slow transition in the neutral zone. Instead of skating backwards, and waiting for the non-existant back-checkers to push the play forward, I skated up, looped around, took the guy out skating parallel to him (i.e. what the back-check should be). Seemed to work like a charm. A few guys got a little rocked in the process, and my head became a pretty big target whenever I had the puck. Hey, bring it on.

I received some samples of the new AX pre-workout supplement over the weekend. No desire for a pump while playing hockey, though. I will try my first dose tomorrow.
 
Was out sick on Monday with the flu. I'm back in action today, though.

I went out to dinner tonight, so I had to catch a later than usual workout. Took my first dose of the PWO (1/2 dose). I feel like it didn't get into my system quickly enough, before hitting the iron. Towards the end of my workout, my bronchoids opened way the heck up, last few sets were pretty awesome. I've still got some more tries at this. Next workout is Friday, so I will try to take on an empty stomach.

Started out with biceps curls superset with weighted dips.

Next were squats. First set were regular squats. Second set, I decided to do box squats with a little more weight.

Hammer Strength Lat Pulldowns

Upright Rows superset with standing calf raise

Deadlifts superset with burpees

Dumbbell bench press superset with hip adductor work. It's been a while since I've done dumbbells. A little rusty, but I suppose I can't complain: I could still throw around the weights I wanted to, just not the numbers I'd been hoping for.

T-bar rows superset with one-arm burpees.

cable crunches superset with dumbbell side lateral raise (dropset)

finished with 10 minutes on the crossramp and called it a night.
 
Wednesdays workout was cardio.

Thursday was the annual Turkey Bowl. Just a great way to meet with old highschool friends once a year, and work up an appetite for Thanksgiving Turkey. I'm not much for catching or throwing the football, but I'm pretty good at throwing my weight around. I usually just play the line; we play full tackle. I felt fine after the game, but when I woke up this morning, my hips and abs felt destroyed.

Today I hit the weights. Took my full serving of the AX PWO. It gave for some nice pumps, but what I really like is the energy boost it gives me.

Started with biceps curls superset with weighted dips.

Next was squats. The first set I did medium reps (low teens). The second set, I went low reps (~5).

Hammer strength lat pulldowns

DB shoulder press superset with standing calf raises.

Close-grip bench presses.

Dumbbell Deadlifts

Dumbbell Pullovers superset with T-bar rows

Cable crunches superset with abductor work.

dumbbell side lateral raise

shrugs

12 minutes on the crossramp and called it a night.
 
Are you back to 100% after the flu?
 
Good evening guys.

Yesterday's workout was cardio at the gym. It was just a lot of jumping rope and calisthenics. I would have preferred to do a track workout, but the track I use was hosting some sort of football tournament. I'm not sure what it was, unless maybe the state tournament for division III or IV.

Tonight was hockey. I had bought a new stick on black friday. It was a one-piece composite, and it was only $50. When I was in highschool, a stick of that quality cost about $200. The stiffness is a little low, but it seemed to put really good action on the puck. The holiday weekend caused for a low turnout. We played 5-on-5 with no subs, so everyone got pretty tired really fast. After everyone else quit, I got a good 20 minutes of time to myself to work on my skating. You can do a lot of suicides in 20 minutes. It felt good.
 
Tonight was weights.

Took a full dose of the AX PWO 30 minutes before the workout.

Started with dumbbell curls superset with weighted dips.

Next were squats.

Hammer strength lat pulldowns

Upright rows superset with "the predator" machine.

Hammer strength chest press

standing calf raise superset with triceps rope pushdowns

hammer strength iso-rows superset with burpees (sets of 10)

dumbbell side lateral raise superset with cable crunches

Pistol squats. This is one of the exercises that I haven't done in like forever, but is a great one. It's a single-legged squat technique. You need to stand on a platform and hold a pair of light dumbbells, and somehow not feel like a nancyboy. The dumbbells increase the load, but also assist in keeping your balance. Here's a really good tutorial I found, on doing pistol squats: Invalid Link Removed

Finished with 10 minutes on the crossramp.
 
Todays workout was cardio.

Jumped rope. Did some calf raises and crunches. Jumped some more rope. Did a set of hybrids. Hit up the treadmill for 15 minutes. Left.
 
Weights today.

Took my last dose of the AX PWO today. I'll post my final review later in the week.

Started with Preacher Curls superset with Weighted Dips.

Next were squats

Hammer Strength Lat Pulldowns

Snatches superset with standing calf raises. Snatches are kinda like doing hang cleans, but you catch with your arms fully extended. It's a little tougher to do, but I like them better than cleans for building up the shoulders.

Close grip bench press.

Dumbbell pullovers superset with hip adductor work.

Lying T-bar rows superset with pistol squats. I've made progress on them since Monday. I held a 25lbs plate for balance/extra resistance. For the first set, I was able to do 5 in a row without stopping

Dumbbell side lateral raise superset with cable crunches.

10 minutes on the crossramp, and got the hell outta dodge. (Am I old enough to make references to Gunsmoke?)
 
Tonight was hockey. I got called up to play in a league game. How could I turn down free ice? The play is set up kinda funny in this league. To "level the playing field", so to speak, the teams are split up into three lines: A being advanced/experienced, B being intermediate, and C being novice. A lines only play A lines, B's only go against B's, etc. So I played on the team's A line. I think I did ok. I played right wing, which isn't a postion I'm used to playing. I scored one goal, but the team lost 5-4. After the game, I still had some energy left to burn. I did burpees in the basement for 20 minutes. I'll probably regret that tomorrow morning.
 
Good evening guys.

Front squats superset with kip pullups

Dumbbell curls superset with weighted dips

Hammer strength lat pulldowns

Standing calf raise superset with bent press

leg press. It's been a while since I've done these. I'd been a little shy to do them because I've injured myself in the past on leg press. This workout seemed to go fine, though.

Hammer strength iso rows.

Cable crunches superset with side lateral dumbbell raise

Face pulls superset with cable crunches

10 minutes on the crossramp and called it a night.
 
Cardio today.

I just did some jump rope for a while. Did some standing calf raises and cable crunches. Did some more jump rope. Finished with a few sets of hybrids and called it a night.
 
Weights tonight

Started with incline dumbbell curls superset with weighted dips.

Squats.

Hammer strength lat pulldowns

Deadlifts

Arnold Press superset with seated calf raise

Pistol Squats

Pec Deck superset with hip adductor work

Triceps pushdowns superset with low pulley rows

Cable crunches superset with dumbbell side lateral raises

finished with 10 minutes on the crossramp and called it a night.
 
Good evening fellas

Yesterday was cardio. Didn't have time to get on yesterday. Deadlines... bleh. It was just a bunch of jumping rope and mixed calisthenics.


Tonight was weights.

Started with incline dumbbell curls superset with incline dumbbell bench press.

Next were squats.

Wide-grip lat pulldowns superset with hip adductor work.

Upright Rows superset with standing calf raises.

Skull crushers superset with step-up/split-squats. The step-up/split-squats were something I had been thinking about in the back of my mind. You start by stepping up on the bench. Bring your free foot over, plant it on the other side, and perform a split squat. Push off the ground, and catch your balance standing on top of the bench once again. Step back down. Rinse and repeat. They were a lot tougher than I had thought.

Hammer strength iso rows superset with burpees.

Cable crunches superset with dumbbell side lateral raises.

Did HIIT sprints on the treadmill for 10 minutes. I figured I'd mix things up from the typical crossramp.
 
Weights today.

The weather outside is frightful, and someone's car (not mine) hit a transformer, so the gym was on back-up generators.

I started with biceps curls superset with weighted dips.

Next were box squats.

hammer strength lat pulldowns

hammer strength incline chest press

Upright rows superset with standing calf raises

Sideways walking lunges with weight. I did these with 52kg, which is the most I've ever attempted. At this point, I started to get top-heavy, and the muscles in my hips and obliques really felt it.

T-bar rows

cable crunches superset with dumbbell side lateral raises

rear delt flyes

8 minutes on the crossramp and I called it a night. The gym was cold and dreary without electricity, so I wasn't really in the mood to stay around.
 
Things got a little hectic last week. I had a lot to get done between school and work, as the semester was coming to a close.

Anyhow, tonight was hockey. There was a really good turnout with everyone being home for the holidays. The level of play was a lot better because several of the guys had played a few years of juniors, so they were really good. I had a good time.
 
Weights tonight.

Started with bicep curls superset with weighted dips

3/4 squats. i'm going to refer to these as 3/4 squats to remind myself about the form. I'm doing all the way down squats, but stopping 3/4 of the way up. The rationale is that locking out takes the load off your legs, giving you a small break between reps.

hammer strength lat pulldowns

upright rows superset with standing calf raises

Leg press superset with triceps cable pushdowns. I kept my feet high on the platform, with toes pointing outwards. This puts more of the load on the hamstrings and groin muscles.

Hammer strength iso rows superset with burpees

Flat Bench Press

Cable crunches superset with dumbbell side lateral raise


10 minutes of HIIT on the treadmill. 1 minute hard, 1 minute to rest.
 
Got sick over the holiday. I did small workouts at home on Saturday and Sunday. I did drills akin to what I do at my track workouts, minus the running - which actually seemed to be more strenuous.

Weights today. Aside from clogged sinuses, I'm feeling much better.

Dumbbell curls superset with weighted dips.

Squats.

Hammer strength lat pulldowns.

Deadlifts

standing calf raises superset with hammer strength shoulder press.

triceps cable pushdowns superset with hip adductor work

t-bar rows superset with burpees (sets of about 10)

cable crunches superset with dumbbell side lateral raises.

10 minutes of HIIT on the treadmill. 1 minute on, one minute off.
 
Today was cardio.

Jumped rope for a bit. Did some calves and core work. Did a combination of jumping rope and burpees for a bit - essentially just jump rope until it gets caught, do 10 burpees, and start up again. Finished with 8 minutes on the crossramp.
 
Today was weights.

Started with biceps curls superset with weighted dips. I went with 135lbs today. It's been a while since I went that high, but I've still got it, and so I'm glad.

Box Front Squats.

Deadlifts superset with burpees (sets of ~10)

Cable Lat Pulldowns superset with standing calf raises.

Hammer strength incline chest press superset with cable crunches

Bent Presses

hammer strength iso rows superset with burpees (sets of ~10)

hip adductor work superset with dumbbell side lateral raises

Bodyweight split squats. I did 60 each leg, alternating in sets of 20.

Finished with a few minutes of jump rope and called it a night.
 
First weights workout of the new year. I lifted last on new years eve. My friends and I decided to save the alcohol for when the Big 10 got destroyed in the bowl games. At least the Capitals won the winter classic. I did mixed calisthetics on saturday and monday. Sunday was hockey. Anyhow, here was today's workout:

Started with biceps curls superset with weighted dips.

Next were squats.

Upright rows superset with standing calf raises.

Deadlifts superset with burpees.

triceps pushdowns superset with hip adductor work

T-bar rows superset with more burpees

Cable crunches superset with dumbbell side lateral raise

10 minutes of HIIT on the treadmill (1 minute hard, 1 minute walking pace).
 
Today was weights.

biceps curls superset with weighted dips

front squats

hammer strength lat pulldowns

dumbbell military press superset with standing calf raise

hammer strength incline chest press

hip adductor work superset with t-bar rows

Cable crunches superset with side lateral raises

Plyometric split squats. These are pretty awesome. You get in position like you are doing split squats. You push off so that your center of gravity goes up, but your back foot still remains planted. Cushion the landing, rinse and repeat, then switch legs.

Jumped rope for a while and finished with 10 minutes on the stationary bike.
 
Did some short evening cardio on Friday. Just jumped the good ol' rope for 20 minutes.

This morning I played hockey. It was my first time playing in a completely outdoor rink, and boy was it COLD. The air temperature was 2°F. My body stayed warm, but my lungs were not cooperating.

I'm going to recover a little bit (let me lungs clear up) and probably lift later today, to keep with my lifting schedule.
 
Today was another hockey day. Had a double hat trick. But I did the Sidney Crosby thing and just post up in front the net, while other guys helped set up the play. One of my friends set me up beautifully for at least 4 of those. I'm not a Crosby fan; although, I am a Malkin fan. I think Sid the kid gets a little too much credit for team efforts.
 
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