Your future is created by what you do today, not tomorrow

[Goal12]

<<Friday: March 7, 2014>> Practice & Abs
Lax practice: running, passing, etc.
Floor wings: 95x2x20/10
Arnold press: 30x5

>>Feeling really good. Can’t wait to grind again!

“For a man to conquer himself is the first and noblest of all victories.” Plato

[Goal12]

<<Saturday: March 8, 2014>> Practice and Upper body
Practice: sprints, ball handling, shuttles, etc.
Bench: 115x2x5/10
>> Not cleared yet so can't play in the game on Sunday, but hopefully tuesday! Going to Philadelphia in the morning

“Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream.” Paulo Coelh

[Goal12]

<<Monday: March 10, 2014>>
Swimming:20 min
Upper body workout: 20 min

>> Fully Cleared!!! I get to play tomorrow, sooo excited!

"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible." T. E. Lawrence

[Goal12]

<<March 11, 2014>>
>> Won our Lacrosse game!!! Was the only exercise i got for the day tho. Can't wait to get back to texas and grind again

"Don't talk about it. Be about it."

[Goal12]

<<Friday: March 14, 2014>> Legs/Delts/Abs
Depth Drop: 4x3 2 min rest
Superset>>
Jump Squat: 40x5x4
Arnold press: 20x5x10
Lunge Jump: 40x4x4
Single Leg Max Jump: 5x3 each
Hang clean: 95x3x3
Military press: 95x2x5/12
Stiff leg dead: 95x20, 115x10, 185x5, 165x3x5
Row: 95x3x10/10/25
Floor wings: 65x2x20/60

>> Feels sooooo good training again

"Strength is the product of struggle"

[Goal12]

<<Saturday: March 15, 2014>> Yoga/Shoulders/legs
Yoga: 40 min
Hang clean: 65x4x10
Shoulder press: 65x3x10/20/10

>> Finally got the form down for cleans Needed a girl to show me how it's done. Need practice!

"You must be the change you wish to see in the world." Gandhi

[Goal12]

<<Sunday: March 16, 2014>> Triceps/Abs
Triceps extension: 25x5x20
Kick back: 20x3x5/10/15
Body up: 2x15
CGBP: 65x4x20/20/20/40
Floor wings: 65x3x20
Plank: 3 minutes
Push ups: 1x60

“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.” — Douglas Everett

[Goal12]

<<Monday: March 17, 2014>> Legs
Ankle bounce: 3x30 seconds
Depth jump: 5x4
Squat: 185x10x2
Max vertical jump: 10x1
Hang clean: 95x4x3
Superset>>
Lunge jump: 4x2
Box Jump 4x20
>>>Lax Practice (2 hours)
Decline sit up: 45x2x50/40
Arnold press: 20x2x7

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.” MLK

[Goal12]

<<Tuesday: March 18, 2014>> Yoga
Yoga: 60 min.

“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” Winston Churchill

“Lord, give us the grace to accept the things that cannot be changed, courage to change the things which should be changed, and the wisdom to distinguish one from the other.”

[Goal12]

<<Wednesday: March 20, 2014>> Upper Body
SUPERSET
Plyo Push-Ups: 3x 10
Pull-Ups: 3x4
Close Grip Bench Press (CGBP): barx20, 95x10, 115x5x10/15/12/10/14
SUPERSET
Single Arm DB Press: 20x3x15
Incline DB Press: 20x3x20
SUPERSET
Barbell Row: 95x3x20
Lateral Raise: 10x3x15
SUPERSET
Barbell Curls: 45x3x15
Floor wings: 95x3x15
+Practice

“If you're going through hell, keep going.” Winston Churchill

[Goal12]

<<Thursday: March 20, 2014>> Triceps & Yoga
Practice+
Arnold: 20x2x10
Triceps extension: 30x2x15
Superset>>
Kick back: 15x3x15
Bench row: 15x3x20
Hammer curl: 25x2x15
Dips: BWx3x10
Triceps Press down: 60x2x15, 90x10
Yoga: 30 minutes

“If we possessed every virtue, but lacked humility, those virtues would be without root and would not last.” St. Vincent de Paul

[Goal12]

<<March 21, 2014>> Legs
Game day+
Leg extensions: 90x3x20
Hamstring curl: 90x2x10
Floor wings: 95x3x20/10/10
Leg press: 190x20, 230x10. 250x5, 270x5
Lunges: 1x100

“Don't limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” Mary Kay Ash

[Goal12]

<<March 24, 2014>> Upper body
SUPERSET>>
Plyo Push-Ups: 3x 10 EXPLOSIVE
Pull-Ups: 3x4
Close Grip Bench Press (CGBP): barx20, 95x10, 115x5x15/12/10/12/19
SUPERSET>>
Single Arm DB Press: 25x3x15
Incline DB Press: 25x3x15
SUPERSET>>
Barbell Row: 95x3x20
Lateral Raise: 10x3x15
SUPERSET>>
Barbell Curls: 45x3x15
Floor wings: 95x3x15
+Practice

“Never lose an opportunity of seeing anything beautiful, for beauty is God's handwriting.” RWE

[Goal12]

<<Tuesday: March 25, 2014>> Legs
Elliptical: .3 mile
Squat: 155x2x10
Leg extensions: 90x2x20
Hamstring curl: 90x2x10
Elliptical: .3 mile
Roman chair: 45x15
+Game

"If it is important to you, you will find a way. If not, you'll find an excuse."

[hammer92]

Keep it up!!

[Goal12]

<<Thursday: March 27, 2014>> Upper Body
Game day +
Arnold press: 20x3x10
Bench: barx20, 95x15, 135x3x5, 155x2x2
Arnold Press: 25x4x6
Chin-up: 4x4
Barbell Row: 155x3x5

“The greater the obstacle, the more glory in overcoming it.” Moliere

[Goal12]

<<Friday: March 28, 2014>> Lower body
Depth Drop: 4x3
Jump Squat: 60x5x4
4 Supersets>>
➢ Row: 85x4x6
➢ Clean to jerk: 85x4x6
➢ Stiff leg dead: 85x4x6
➢ Jump squat: 85x4x6
Lunge Jump: 4x4
Max Jump: 5x3
Stiff leg dead: 135x3x10
Squat: 185x10x2

"It's about mind over matter. If you don't mind, it don't matter"

[Goal12]

<<Saturday: March 29, 2014>> Triceps & Yoga
Dips: BWx3x10
Triceps press down: 90x3x20
Superset>>
➢ Kick back: 20x2x10
➢ Bench row: 20x2x20
Triceps extension: 35x3x15/8/15
Yoga: 60 minutes

“The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer."

[Goal12]

<<Monday: March 31, 2014>> Legs & Conditioning
Elliptical: 3 min.
Ankle Bounce: 3x30 Seconds
Squat: 185x10x2
SUPERSET>>
>Max Vertical Jump: 10x1
>Hang Clean: 95x4x3
SUPERSET>>
>Lunge Jump: BWx4x2
>Box Jump: BWx4x20
Floor wings: 95x2x15/10
+Practice
10-10 yard sprints
5-50 yard sprints

“Its not the load that breaks you down, it’s the way you carry it.”

[Goal12]

<<Tuesday: April 1, 2014>> Upper Body
Plyo Push-Ups: 1x 10
Push-ups: 1x25
Bench: 95x15
Close Grip Bench Press (CGBP): 115x5x15/12/8/10/8
>>didn’t arch my back today
SUPERSET>>
>Single Arm DB Press: 25x3x15
>Incline DB Press: 25x3x20
Arnold press: 20x3x10
Decline sit-up: 45x4x25
Hammer curl: 25x3x10
Side bend: 45x2x15

“You are never too old to set another goal or to dream a new dream." C. S. Lewis

[Goal12]

<<Wednesday: April 2, 2014>> Abs & Yoga
Elliptical: .6 mile
Floor wings: 95x3x15
Side bend: 45x2x15
Sprint: 12- 50 yard
+ Practice
Yoga: 30 min.

“The principles of living greatly include the capacity to face trouble with courage, disappointment with cheerfulness, and trial with humility.” Thomas S. Monson

[Goal12]

<<Thursday: April 3, 2014>> Full Body
Bench: 95x15, 115x4x10 (no arch)
Arnold DB curl: 25x4x6
Stiff leg dead: 135x2x15
Single stiff leg dead: 95x2x3
Pilates: 1 hour
Arnold DB curl: 20x2x10
Hammer curl: 20x2x10
Triceps extension: 30x1x10
Dips: 1x10
Leg press: 230x10, 250x10
Burpees: 1x10
Explosive push up: 1x10
>> Had a workout buddy today. I helped her lifting, she helped me with flexibility ☺ We were in the gym for 3 hours!!

“Let him who would enjoy a good future waste none of his present.” Roger Babson

[Goal12]

<<Friday: April 4, 2014>> Lax
Superset>>
>Arnold press: 25x2x10
>Push up: BWx2x20
Hammer curl: 20x2x10
Decline sit ups: 45x1x30
Sprint: 20- 50 yard
+Lax game (We won!!!)

“We gain the strength of the temptation we resist.” Ralph Waldo Emerson

[Goal12]

<<Sunday: April 6, 2014>>Lax
Lax game

>>Crazy weekend, over 24 hours of traveling in 3 days...2 games, and alot of catching up with good friends in the midwest. Life's good

"Blessed are the hearts that can bend; they shall never be broken.” Albert Camus

[Goal12]

<<Monday: April 7, 2014>> Yoga & Upper body
Yoga: 60 min
Hammer curl: 20x2x10
Curl: 20x2x10
Arnold press: 20x2x10
Plank: 90 seconds

“Sometimes our light goes out but is blown into flame by another human being. Each of us owes deepest thanks to those who have rekindled this light.” Albert Schweitzer

[Goal12]

<<Tuesday: April 8, 2014>> Lower Body
Ankle Bounce: 3x30 Seconds
Squat: 185x2, 205x9x2, 205x10
SUPERSET
Max Vertical Jump: 10x1
Hang Clean: 95x3x4
SUPERSET
Lunge Jump: 4x2
Box Jump: 4x20

1Corinthians 19-20: “Or do you not know that your bodies are the Temple of the Holy Spirit, who is in you, whom you have from God, and that you are not your own? For you have been bought at a great price. Glorify and carry God in your body.”

[Goal12]

<<Wednesday: April 9, 2014>> Upper Body
Bench: 95x3x15 (no arch)
Superset>>
>Single Arm DB Press: 25x3x15
>Incline DB Press: 25x3x20
Arnold press: 20x2x10
Hammer curl: 20x2x10
Wrist flicks: 10x4x20
+Lax practice

> not feelen it today...

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” Vince Lombardi

[Goal12]

<<Thursday: April 10, 2014>> Triceps & Delts
Kick back: 20x3x10
DB Row: 30x3x10
Arnold press: 25x3x10
Triceps extension: 35x3x15
Dips: bwx2x10
Triceps Pulldown: 90x2x15
Arnold press: 20x2x10
Hammer curl: 20x2x15
Lat raise: 10x2x10
DB press: 25x3x15

"Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle." Christian D. Larson

[Goal12]

<<Monday: 04/14/14>> Rehab
Left for St. Louis on friday. Played lax games on saturday and sunday...my legs are really feeling it. Pushed myself in both, regardless of my ingress (pulled groin and calf). Because of that both my legs are super sore today. Sooo i took an ice bath instead of training. No pain, no gain.

"The greater your capacity to love, the greater your capacity to feel the pain." Jennifer Aniston

"Pain is no evil, unless it conquers us."Charles Kingsley

[Goal12]

<<Tuesday: April 15, 2014>> Upper Body
SUPERSET>>
➢ Plyo Push-Ups: 3x 10
➢ Pull-ups: BWx3x4
Bench Press: barx20, 115x3x7/10/10, 95x2x20
SUPERSET>>
➢ Single Arm DB Press: 25x3x15
➢ Incline DB Press: 25x3x15
SUPERSET>>
➢ Barbell Row: 953x20
➢ Lateral Raise: 10x3x10
SUPERSET>>
➢ Barbell Curls: 45x2x15
➢ Floor wings: 95x3x15
SUPERSET>>
➢ Lateral Raise: 10x3x10
➢ Front raise: 10x3x10
Arnold Press: 20x2x10
+ Foam Roll & Ice Bath

“The greater the struggle, the more glorious the triumph.”