September 21, 2015 Legs

• Squats: 315*3 350*1 365*1
• Front Squats: 250*1 275*1 300*1
• Deadlift (double overhand): 315*2 365*1
• Deadlift (mixed grip): 405*1 posterior chain, hips, ass, bruised & exhausted
• BB Calf Press: 315*10 335*10

Needed to take it easy here, really bruised up from football, especially lower body.  Hopefully no dodgeball this week helps me recover faster. 

September 20, 2015 Football

• Flag Football: 50 minutes

Good times!  Knees are really bashed up from a couple dives I had to make, my right ass is one giant bruise and both hips are bashed up from diving as well.  Field is built over a parking garage so it's concrete underneath the turf.  It hurts, but in a good way.  We won, and 0 receptions given up. 

September 18, 2015 Upper Body

• DB Incline: 115*6 110*7
• Sternum Pullups: 20*7 20*8 20*7
• Unilateral DB Standing Press: 65*10 70*6
• Close-Grip Pullups: 10, 8
• DB Unilateral Flat Bench: 90*10
• Paloffs: 100*10

Yeah definitely need to take a few weeks off from dodgeball, my right shoulder is really sore right now.  It's too bad it's on Wednesday, it's literally the worst day of the week that it could be because it piggy-backs on my upper & lower workouts earlier in the week and just over-fatigues or interrupts recovery too much.  Hopefully a couple weeks off fixes most of that.

September 17, 2015 Sprinting

• 110m: 2
• 100m: 12.15, 11.90 with stumble @ 50m, 11.90

baaaaaaaaaaaaaaaaaaah.  GREAT weather, probably last day of the year I'm going to have that's this warm.  Stumbled a tad at 50M on that one attempt, it was more like going flat footed on one side, still hit 11.90.  If I wasn't slightly fatigued from dodgeball last night would've had a new PR here.  The dodgeball also keeps me from fully recovering from leg workouts earlier in the week...I think I need to take a few weeks off from dodging.  

September 16, 2015 Dodgeball

• Dodgeball: 90 minutes

Tried to take it easy.  Good sprinting weather isn't going to last much longer and I want to be fresh. I took it easy on my legs this week (need to find where I put that notebook page).  I tried to do the same here with dodgeball. I have a hard time laying off though.  

Quick note

Lost a page from my notepad for this week, it was loose...I may have put it in a pile of paperwork or something, I'll put it in here when I find it. It was for the 13th-16th.   I actually turned 34 on the 15th...kind of crazy.  This time next year I'll have spent half my life working out...kind of crazy

September 11, 2015 Upper Body

• DB Incline: 115*6 110*9 
• Sternum Pullups: 12, 7, 5
• Unilateral DB Standing Press: 65*10
• BB Rows: 185*3 225*3 235*3
• DB Unilateral Flat Bench Press: 85*10
• DB Reverse Laterals: 30*8

Good session, hitting 12 first sets of sternum pullups pretty regularly now.  

September 09, 2015 Dodgeball

• Dodgeball: 90 minutes

September 08, 2015 Government Dietary Advice

Thought I'd pass this along: 
Next Time Government Gives You Dietary Advice, Consider Doing the Opposite

I've been on this for years; the government is so far behind in their recommendations for nutrition that most of what they put out today is based on 40+ year old science, much of it completely dismissed by modern studies (canola oil is healthy, anyone?).  This is part of the reason the country is in horrid shape in general; you have a populace following these guidelines, and food being produced to fit them.  Only the guidelines lead directly to obesity, cancer, heart disease, and more. 

September 6, 2015 Sprinting

• 60m: 2
• 100m: 1, 12.35, 12.19, 12.34

Still no 'top-gear' as it were.  I guess it takes a while for the central nervous system to recover from the beating I put on it with 3 workouts in about 24 hours.  I'm going to take off Monday, Tuesday, go easy on dodgeball Wednesday, then Thursday do a regular sprinting session (weather permitting, if it's raining I'll do a regular lower body session).   Maybe that'll give me some time to recover. Usually I take off the first week of September, but I'm trying to get in as much sprinting as I can before the weather turns cold and my times suffer (assuming they will this fall/winter, maybe the spikes will have fixed that).