WTF? Training for life and other stuff!

[dmangiarelli]

After a brief layoff due to a torn semi-membranosus tendon at the origin, I have decided to get back to training like an animal. Since my off time for the months of October, November and December I have gotten back to training and have been at it for just over 6 weeks now.

My weekly schedule bounces between busy and crazy. Since September I have been coaching two soccer teams and playing on Sunday's. In January I was able to join the local Master's league (over 45) and have been playing since then. I coached my daughter's AYSO team (U-12 G) to an undefeated season, I then coached the Select team (U-12G) to a 4th place finish out 28 teams in the state. This was a remarkable achievement considering the team was put together 4 weeks after all the other teams (so we lost 4 weeks of practice time) and since it was so late we did not get to "Select" the best players but sort of got what we got which turned out to be a mediocre team that i taught to play the game well.

Also since September I have been coaching my son's club soccer team. At the club, I am also on the board and I instituted a new policy whereby the seasonal games we play are developmental, meaning that all the kids play at least half the game, and the tournaments we enter to win so some kids may not play at all. My son's team ended up winning the Hawaii State tournament and the Oahu League (U-10B) and as a result, we will be playing in the Surf Cup in San Diego in the end of July. I am the fund-raising chair for this trip so it keeps me extremely busy.

Now, on to the workout plan. Since I am playing soccer now most of my workouts are geared towards functional strength for soccer. I play a variety of positions including left Fullback (winger), outside halfback and forward (striker). At 190 lbs, I am one of the fastest guys out there and I tend to use my bulk to slow down guys that are faster than me as well as boxing them out from getting high balls (headers and such).

Workouts look like the following:

Sundays - off (sometimes I play soccer on Sundays depending on how sore I am from Saturday League games)
Mondays - Cardio/Chest
Tuesdays - Cardio/Back
Wednesdays - Cardio/Stretch/Abs
Thursdays - Cardio/Shoulders
Fridays - Cardio/Arms
Saturday - League Games

Since my hammie tendon is torn 60% from the bone (confirmed via MRI), I have to be careful about how I work out and making sure I stretch and ice my leg after each intense session. As long as I pay attention to the necessities, it doesn't get to angry and sore. If I neglect the hammie, I usually am unable to walk for a few days and my knee gets sore at the insertion point on the backside.

Enough BS, let's get to work!

[Tifflex]

Welcome back!

[dmangiarelli]

Welcome back!

Thanks Tiff! Tried to rep you but this damn thing says i have to spread it around before I can rep you again. Sheesh! It's been forever!

Today's workout went a lil' sumthin like dis heah:

Cardio: 15 minutes eliptical (10 resistance - 145 heart rate 205 cals burned)
Deads: 185 x 10, 10, 7
low Cable Row: 120x 21, 17, 15
Seated Machine Row: w/chestpad 135x 15, 15, 12

Total workout time 35 minutes. Sweated my ass off!

[rpaul11]

yo Dman....I'm in!

whats up with the hammie...can't they repair that damn thing?

[dmangiarelli]

yo Dman....I'm in!

whats up with the hammie...can't they repair that damn thing?

LOL! Rich, I went to see an orthopedic surgeon and I told him him how I play soccer on the weekends, I coach 7 days a week and I go to the gym 5 days a week. He said, "You are what we call middle age and since we are less active in middle age I am not going to recommend surgery". What an a$$hole! So I went back to my primary and told him to make some calls and find a surgeon that will do this and then I am going to petition the HMO to go outside my health center to get it done. Turns out this is a rare tear and not many surgeons are willing to fix it. I talked to a couple guys on my team (Masters division) and they recommended this guy so I am going to go see him and see what he says. What a crock of shiat!

[dmangiarelli]

Cardio abs and stretching the hammie.

CARDIO

Eliptical: 30 minutes (3530 Strides, 10 resistance, 370 Calories burned, HR ~120)
Abs: raised bench situps 20, 15,15 (needs some work)
Hammie Stretch 30-40 seconds x3 each leg

I am so sore from DL's yesterday. THe first attempts at stretching were... well... stretching it. LOL! I didn't get a good stretch until the last set where I got my nose about 6-8" from my knee...

[dmangiarelli]

This week has been increasingly stressful. It culminated today with having to file my taxes and the thought I paid in $60k last year and I ain't gettin ****e for a return on my investment. Thank god I own a house and have two little tax deductions running around cuz i would've had to write a much bigger check if I did not.

Shoulders

Cardio: 15 minutes eliptical 10 resistance 175 cals burned
Seated Shoulder Press: 115x10x3 (need to move to 45 plates next week)
Standing Side Laterals: 25x10x3 (all the way over head and slow down)
Bent Rear Raises: 25x10x3
HS Plate Loaded Shrugs: 4 platesx15x2 front x2 rear

Overall it was a good workout. I had some other work stress to work out as well and I sorted some **** out while lifting so that was good. Also found out about some potential legal issues at work that as the IT manager I need to be concerned about. Chit is gettin real around here. I warned them about this kind of chit a few years ago and I was dismissed. I am going to look like a genius now. Maybe some people will start listening to me now! Pfffft. I doubt it...

Laters...

[dmangiarelli]

Today was the culmination of a brutally stressful week. It ended with a negotiation session with a company I have been haggling with over deployment of their systems for 4 years. We are finally near the end of the tunnel! The oncoming light is not a train. Anyways, this gave me a great lead in to my arm workout at lunch today and i killed!

Arms

Cardio:
15 minutes eliptical intervals. 175 calories burned ~110 HR

Cybex D-Handle Preacher Curls: 50x15 70x12 90x5 dropset 70x6
Standing High Cable Curls: 45x12, 12, 12
Tricep Pressdowns: 75x15, 13, 12
Overhead Cable Tricep Extensions: 60x12, 12 10
Weighted Dips: BWx25 7, 7, 7

Overall I was really happy with this workout. Finishing up with weighted dips was great! I pushed myself the last few weeks as when i started out 3 weeks ago i could only do 3 dips at BW so to progress this quickly through 3 sets of 10 BW dips to weighted dips has me heading into the weekend totally stoked. Well, that and I am going to see Sammy Hagar tomorrow night. I can't effin wait!

[rpaul11]

good work Dman.

[dmangiarelli]

Today was chest day and I was psyched to get into the gym and relieve a little bit of stress. I have picked up another AYSO Select Team so I will be training them until the July 4th Rainbow Tournament. I got 11 of the girls i wanted on the team, just waiting on one more confirmation which i will check with tonight. if she does not answer i will get another girl to join us. Other stuff is just work bullshiat...

Chest Day

Cardio: 15 minutes eliptical 190 calories burned HR ~ 120

BB Bench Press: 135x10 155x10 185x3 working my way back up. Chest needs work strength wise
Cybex Plate Loaded Incline: 25'sx10 45'sx10 45+25'sx10 Had to experiment to get the right weights
Incline Flys: 35x10 40x10 45x10
Slant bench Crunches 15,10

Felt pretty good. Still kinda finding my way back. I should be into the sweet spot shortly but the newbie gains are going well. I went to a pool party for one of my sons classmates yesterday and got several compliments. There were some hawties there too! I had to take the wife to Verizon store as she wanted a new phone but after wasting our time there we found out the sale starts today and her friend isn't working til tomorrow so we may go back tomorrow night. I need to get some protein powder anyways. So the point it that because of the pool party and the phone I was unable to play soccer with my buddies yesterday. I have a game this week Saturday in teh Masters league so looking forward to that!

[Mountain_Goat]

WTF????!!!!!!!!!!! You start a new journal and didn't tell me??





Nice job on the workouts Brutha! Good to have you back!

[dmangiarelli]

WTF????!!!!!!!!!!! You start a new journal and didn't tell me??





Nice job on the workouts Brutha! Good to have you back!

Muhahahahahahaha! My back and hammie are feeling a lot better. Got Back today and I am thinking I may have to start tossing in pullups again. I'd like to get back to doing weighted pullups!

[Bad.bull]

Count me in....always up for some eye opening workouts!!!

[dmangiarelli]

Count me in....always up for some eye opening workouts!!!

Nice to have you here, now if I could just get the chicks back to mah journal, all will be right with the world!

Well, today I decided that I would kill back. I am working my way back into my routine and i am trying to be careful with my back since it tends to get angry at me and then all hell breaks loose and it spasms out and i am good for nothin when that happens. Anyways, I am trying to balance strength with conditioning for the soccer field all while being careful not to rip the rest of my hammie tendon from my lower hip.

Here goes...

Back Day

Cardio: 15 minutes eliptical hill workout 190 calories burned HR ~ 134

Bent Over BB Rows: 135x10 155x10, 10
BW Pullups (neutral grip):7, 5, 4
Deadlifts: 135x15 155x10 185x10 205x5 (back is still a little stiff but loosening up)
Low Cable Rows: 130x15, 12, 12
Rotary Lat Pulldown: 115x15 130x15 145x12

Back was toast after that. I have to coach soccer practice this afternoon for my son and I am still trying to get a field secured for my daughters team which will start practicing soon after. Feeling good. I have a game on Saturday afternoon and I just found out that the City and County of Honolulu is trying to cut $21 million from the parks and Rec budget which will nix all the soccer fields including the Soccer Complex we all play at every weekend. I wrote my councilman and told him him to FAWK OFF & GTFO!!!!!

[doindbt]

DUUUUUUDE!

I'm in.

[dmangiarelli]

duuuuuude!

I'm in. :d

i <3 ~roni~

[doindbt]

i <3 ~roni~

Aw shucks

I <3 ~Dman~.

[dmangiarelli]

I wonder....

You think my boss would go for the ol' callin in too sore to work routine? I may be too sore to work tomorrow...

[Mountain_Goat]

I wonder....

You think my boss would go for the ol' callin in too sore to work routine? I may be too sore to work tomorrow...

let me know if it works...I may need to do the same thing...ow ow ow

[rpaul11]

weighted pullups? I like!

[dmangiarelli]

Well, soccer practice was interesting. 4 coaches picked teams and we played 6v6 with two goals on either side and two touch restriction. I ran my ass off and sweated like crazy. I am exhausted today. Think I will take today as a rest day and hit it hard tomorrow. Got an appointment with the eye doc this afternoon. I am losing my 20/20 vision and ****e's gettin harder and harder to see...

[Mountain_Goat]

Well, soccer practice was interesting. 4 coaches picked teams and we played 6v6 with two goals on either side and two touch restriction. I ran my ass off and sweated like crazy. I am exhausted today. Think I will take today as a rest day and hit it hard tomorrow. Got an appointment with the eye doc this afternoon. I am losing my 20/20 vision and ****e's gettin harder and harder to see...

now that's a fawkin workout!!!!

Damn....hope the eye Dr can get ya fixed up Brutha. Vision issues suck azz.

[dmangiarelli]

now that's a fawkin workout!!!!

Damn....hope the eye Dr can get ya fixed up Brutha. Vision issues suck azz.

Don't know which sux azz more, vision problems or gettin older...

[Mountain_Goat]

Don't know which sux azz more, vision problems or gettin older...

Yeah gettin older does suck...BUT...look at it this way...we are fighting it HARD every day by what we do and how we live.

[gbg]

Aloha Dman! good to see you back.

[dmangiarelli]

Aloha Dman! good to see you back.

Yo mamacita! I have been checking on your journal. Good work young lady!

I went to the eye doctor yesterday. OMG! Bi-focals? GTFO! Those are for old people! DAYUM!

[doindbt]

Hmmm...I was gonna say getting older is worse because it actually causes the eye problems and eye problems are usually easily fixed with glasses....but bifocals...((HUGS)) dude. That's a rough blow...almost as bad as my gray hair. At least take solace in the fact that you don't look like you should need bifocals yet.

[dmangiarelli]

Hmmm...I was gonna say getting older is worse because it actually causes the eye problems and eye problems are usually easily fixed with glasses....but bifocals...((HUGS)) dude. That's a rough blow...almost as bad as my gray hair. At least take solace in the fact that you don't look like you should need bifocals yet.

Erm.... ummm... thanks? Yeah, the gray hair on my eyebrows and temples was bad enough and then on my ... well... *cough* man parts *cough* and now bi-focals! Oh well, you are only as old as you think you are!

[doindbt]

Erm.... ummm... thanks? Yeah, the gray hair on my eyebrows and temples was bad enough and then on my ... well... *cough* man parts *cough* and now bi-focals! Oh well, you are only as old as you think you are!

LOL! Do what I do and get rid of any and all unnecessary hair ...saves facing any more gray hair than you have to. *tapping temple and nodding smugly*

[dmangiarelli]

Thursday workout. Was kinda dreading it as I am still pretty sore from Tuesdays back sesshy. Thursdays are shoulders and my WO partner was on today so i said WTF! I was surprised at how well I did.

Shoulders

Cardio: 15 minutes eliptical HR ~105 170 calories burned. Did the cross country route, it was kinda puss...

Seated BB Shoulder Press: 135x8, 8, 8 I think I can get 3 sets of 10 next week!
Seated DB Shoulder Press: 40x10 45x10 50x9 YOWZA!
Plate Raises: 35x10, 10, 10

I was a little skittish on the plate raises as I was tiring after the BB presses and DB presses so I decided to just go with a 35 plate instead of a 45. Shoulders are looking good and were really pumped as I left the gym. Had some work stress to get out and I think I was able to accomplish that. I know that next season (Aug.) I will be a terror on the soccer field. The Masters division will not be the same, I will be like the enforcer! I am really digging these newbie gains...