Tuesday, December 15, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer

REST

Monday, December 14, 2009

WORKOUT/REHAB

10:30 am - 4.5 mile Run @ 6:00 min/mile pace. End HR 180 bpm.
1:00 pm - Heat, Stim, Massage on Quad at trainer.

Sunday, December 13, 2009

WORKOUT/REHAB

7:30 pm - 6 x 800m run @ 5:30 min/mile pace with 1:30 rest periods. HR/Interval = 167, 172, 174, 174, 177, 177 bpm
10:00 pm - 60 minutes of Ballwork with 5 x 200 yard (10, 20, 30, 40) shuttles.

Saturday, December 12, 2009

REST

Friday, December 11, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer.
7:00 pm - 110 minutes of Ballwork.

Thursday, December 10, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer.
3:00 pm - Upper and Lower Body Lift

• Bench Press (10, 10, 8 @ 155 lbs.)
• Back Squats (3 x 10 @ 115 lbs.)
• Biceps - Machine (3 x 10 @ 75 lbs.)
• Triceps - Machine (3 x 10 @ 75 lbs.)
• Leg Press (3 x 10 @ 230 lbs.)
• DB Shoulder Press (3 x 10 @ 70 lbs.)
• Leg Extension (3 x 10 @ 70 lbs.)
• Lat Pull-Down - Machine (3 x 10 @ 150 lbs.)
• Leg Curls (3 x 10 @ 70 lbs.)

9:00 pm - 90 minutes of ballwork

Wednesday, December 9, 2009

WORKOUT/REHAB

11:00 am - 3.7 mile Run @ 6:00 min/mile pace. End HR 177 bpm.
1:00 pm - Heat, Stim, Massage on Quad at trainer.
10:00 pm - 6 mile Run @ 7:30 min/mile pace. End HR 155 bpm.

Tuesday, December 8, 2009

WORKOUT/REHAB

1:00 pm - Heat, Stim, Massage on Quad at trainer.

REST

Monday, December 7, 2009

PEARL HARBOR DAY

REHAB/WORKOUT

1:00 pm - Heat, stim, massage on quad at trainer.
5:00 pm - 3 mile Run @ 6:00 min/mile pace, End HR 180 bpm.

DIET

Snack:
1 package Zebra Cakes
3 glasses of water

Lunch:
1 club sandwich from Fatz Cafe
2 glasses of water

Sunday, December 6, 2009

REHAB/WORKOUT

4:30 pm - 5 mile Trail Run with Tim

Saturday, December 5, 2009

REST

Friday, December 4, 2009

WORKOUT/REHAB

12:45 - Upper and Lower Body Lift

• Bench Press (3 x 8 @ 155 lbs.)
• Biceps - Machine (3 x 10 @ 70 lbs.)
• Triceps - Machine (3 x 10 @ 70 lbs.)
• DB Shoulder Press (3 x 10 @ 70 lbs.)
• Back Squats (3 x 10 @ 95 lbs.)
• Leg Press (3 x 10 @ 205 lbs.)
• Leg Extensions (3 x 10 @ 60 lbs.)
• Leg Curls (3 x 10 @ 60 lbs.)
  

1:30 pm - Heat, Stim, Massage on Quad
4:00 pm - Played 60 minutes of small sided games with the team. Leg feels stronger, on the right track.

DIET

Lunch:
1 plate of bbq beef, baked beans, and a piece of cornbread
2 glasses of water

Dinner:
Went to Fatz Cafe...
5 mini bread rolls with butter
3 Dr. Peppers
Side of Cole Slaw
Cup of soup

SPIRITUAL WORKOUT

Romans 4,5
Proverbs 4
Ephesians 3

Thursday, December 3, 2009

WORKOUT/REHAB

1:20 pm - Heat, Stim, Massage
3:00 pm - 5 mile run @ 7:00 min/mile pace, End HR 177 bpm

DIET

Morning:
1 glass of water

Lunch:
2 bowls of Honey Nut Cheerios with 2% milk

Dinner:
2 chicken sandwiches with ketchup and mayo
1 glass of Coca Cola
1 glass of water
1 bowl of chocolate soft serve

Evening:
3 glasses of water

SPIRITUAL WORKOUT

Romans 2,3
Proverbs 3
Phillipians 2:1-8

Wednesday, December 2, 2009

WORKOUT/REHAB

1:15 pm - Heat, Stim, Massage
2:45 pm - 3 mile Run @ 7:00 min/mile pace, End HR 157 bpm
3:15 pm - Lower Body Lift (to rebuild leg strength)

• Back Squats (3 x 10 @ 45 lbs.)
• Leg Press (3 x 10 @ 180 lbs.)
• Leg Extensions (3 x 10 @ 50 lbs.)
• Leg Curls (3 x 10 @ 50 lbs.)

9:15 pm - Upper Body Lift

• Bench Press (10, 8, 8 @ 155 lbs.)
• Biceps - Machine (3 x 10 @ 65 lbs.)
• Triceps - Machine (3 x 10 @ 65 lbs.)
• DB Shoulder Press (3 x 10 @ 60 lbs.)
• Lat Pulldown - Machine (3 x 10 @ 150 lbs.)

DIET

Morning:
1 Glass of Water

Lunch:
3 Glasses of Water

Snack:
3 Glasses of Water

Dinner:
1 plate of scrambled eggs and 3 sausage links
1 salad with french dressing

Evening Treat:
10 oz Dr. Enuf

SPIRITUAL WORKOUT

Romans 1
Proverbs 2

Tuesday, December 1, 2009

WORKOUT/REHAB

11:30 am: Upper Body Lift for Recovery/Regeneration

• Bench Press (3 x 20 @ 45 lbs.)
• Biceps - Machine (3 x 20 @ 30 lbs.)
• Triceps - Machine (3 x 20 @ 30 lbs.)
• DB Shoulder Press (3 x 20 @ 20 lbs.)
• Lat Pulldown - Machine (3 x 20 @ 60 lbs.)
• Rows - Cable Machine (3 x 20 @ 40 lbs.)

1:15 pm: Heat, Stim, Massage
3:15 pm: Run - 3 miles @ 8:00 min/mile pace, End HR - 148 bpm

DIET

Morning:
2 bowls of Honey Nut Cheerios with 2% Milk

Lunch:
Salad with French Dressing
Sandwich
2 glasses of water

Dinner:
2 plates of Salisbury Steak, Mashed Potatoes, Green Beans and 2 Dinner Rolls with Butter
2 glasses of Sweet Tea
2 Brownies in a bowl with Vanilla Ice Cream

SPIRITUAL WORKOUT

Isaiah 5, 6
Proverbs 1