Progress seems good in terms of strength! just need to cut some more.

Monday

-         Shoulders

o       Arm Circles      Forward x 30, backward x 30

o       Arnold Press 1 x 10, 2 x 8

o       Rear Delt Row 1 x 10, 2 x 8

o       Shoulder Press 3 x 8

o       Seated Lateral Raise 3 x 7

o       Standing Anterior Raise 3 x 8

o       Upright Rows 3 x 8

o       Shrugs 3 x 8

o       Reverse Cable Flies

o       One Armed Bent over Barbell Rows – 3 x 8

o       Rocky Presses 3 x 8

-         Legs (every 2 weeks)

o       Leg Press machine 3 x 8

o       Squats 3 x 8

o       Seated Leg Curls 3 x 8

o       Barbell Lunges 3 x 8

o       Barbell Side Lateral Lunges 3 x 8

o       Romanian Dead Lift 3 x 8

o       Dumb bell Step Ups  3 x 8

o       Calves 3 x F

Tuesday

-         Back

o       Close Grip Lat Pull Downs 3 x 8

o       Seated Cable Rows 3 x 8

o       Full ROM Lat Pull Down 3 x 8

o       Underhand Cable Pull Downs 3 x 8

o       V-bar Pull up 3 x F

o       Long Bar Row 3 x 8

o       Hyper Extensions 3 x 8

o       Barbell Good Mornings 3 x 8

Wednesday

-         Chest

o       Bench Press 3 x 8

o       Incline Dumbbell Bench  Press 3 x 8

o       Flat Bench Dumbbell Flies 3 x 8

o       Downward Cable Flies 3 x 8

o       Upward Cable Flies 3 x 8

o       Cable Cross-Overs 3 x 8

o       Palms Forward dumbbell Pushups 3 x 8

o       Close Grip Bench Press  3 x 8

o       Reverse Grip Bench Press 3 x 8

o       Dips 3 x F

o       Medicine Ball Pushups 3 x 10

Thursday

-         Arms

Biceps

o       Standing Alternating Bicep Curls 3 x 8

o       Preacher Curls 3 x 8

o       Alternating incline hammer curls

o       21’s  3 x 21

o       45lb plate curls 3 x 10-15

o       Bicep Curl Machine 3 x 10 (each arm)

o       Reverse barbell Curl 3 x 8

Triceps

o       Overhead Dumbbell Tricep Extensions 3 x 8

o       Cable Pushdowns(Rope) 3 x 10

o       Cable Pushdowns (V-bar) 3 x 12

o       Cable Tricep Extensions 3 x 8

o       EZbar Skull crushers 3 x 8

o       Tricep Extension machine 3 x 10 (each arm)

o       Dips 3 x F

Friday

-         Forearms, Abs, Misc Full Body

o       Barbell Forearm Curls 3 x 10

o       Barbell Forearm Extensions 3 x 10

o       Wrist Roller 3 x ?

o       Abdominal  crunch Machine 3 x 15

o       Abdominal crunch Machine Obliques 3 x 15  (each side)

o       Cable  Crunch 3 x 15

o       Hanging Leg Raises 3 x 15

o       Cork screws 3 x 20

o       Seated Cable Rows 3 x 10

o       Dips 3 x F

Saturday

-         Misc. Full Body

o       Similar to Friday

OR

-         Basketball

-         Racquet Ball

-         Speed Rope + Shadow Boxing

Sunday

-         Basketball

-         Racquet Ball

-         Speed Rope + Shadow Boxing

Cardio 

o       Speed Rope

o       Shadow Boxing

o       Basketball

o       Racquet ball

Misc. Training

Plyometric Training

Plyometric Jumps

12-18” box

24” box

Plyometric Medicine Ball  Chest Pass

I do speed rope in sets.

First Set = light, about 10-20 skips just to get the motion down basically a warm up set to work on proper technique
Second Set =  about 50 skips, alternating between using both feet to skip and left and right feet individually

"Third Set" =  attempting to get to 100 skips or  so just like the second set. (i placed third set in " " because i haven’t quite gone all the way to 100 without messing up a little, but I’m working on it)

fourth set = try to go as hard and as fast as i can within a 2.5-5 minute time period.

NOW Cardio part 2 = Shadow boxing

This is great for after speed rope or after shoulder workouts kind of like a finishing exercise for the shoulders.

Get into a "Fighting Stance" i’m right handed so left leg out front, right leg in back, square the upper body to target (I don’t have a speed bag or a punching bag so i have placed TAPE athletic tape on the wall in the shape of a square is something of a target, something to focus on as I do this)

I do this in 3 "sets"

Each set consists of ten(10)  sub-sets.

Each Subset is as Follows;   (L & R are used to determine left and right hands)  L-Jab, L-Jab + R-cross, L-Jab +  R-Cross + L-Hook, L-Jab + R-Cross + L-Hook + R-uppercut

This is one (1) subset and will be done Ten(10) times in the first set as a warm up to get the technique down.
The second set is  is basically the same only with 5lb wrist/ankle weights strapped to…the wrist.lol
Third set  is the same, only fifteen times(15) not 10 with the wrist weights off and going full bore non stop, because the weights are off you can move faster or…thats what it will feel like.

When performing this, tighten abs for the whole time, and maintain proper breathing techniques to help with the motions.

This is what i do for cardio, any critques that can be made are more then welcome as i am always looking to improve.

Baby Spinach and Romano Cheese omelette  w/ italian bread/french toast style (sorta)
4 Egg Whites

2 Whole Eggs

Fresh Grated Pecorino Roman Cheese

1/2 Cup Fresh baby spinach diced into thin strips

Mixed in a bowl with a little bit of salt and pepper

Italian Bread Thinly sliced and Dipped into the mixture above before it was poured into the pan. Pieces  of the baby spinach placed onto the bread, then once omelette was finished, the bread slices were tossed into the pan and then seared to allow the spinach to stick

Once placed on the plate for serving, a little more freshly grated romano cheese was added for garnish and thin tomato slices to add  color and other nutritional value…

like i said i don’t know how healthy this was but…IT WAS DELICIOUS!

For example, one of my friends has decided to run a marathon in december and plans to run every day until then…which is great and it will earn her lots of points however hear eating habits aren’t that great…soda’s, pizza’s, ice creams, etc. etc….so i think this may help her learn how to eat healthier …I’m hoping that by the end of this program, both friends will see some the results from both exercising and eating healthy.  And like I said, the only concern is whether or not they will be honest when keeping a record of their activities…

Edit - 08-21-2007

So yesterday I went back to salvage the actual home run ball that I hit in Sunday’s playoff game from the wooded area behind the outfield…Not knowing that the "wooded area" had about 15 ft. of grass in between itself and the metal fence outlining the outfield…Now When I hit the ball, it hit a tree in the wooded area about 30 ft in the air and then fell to the ground….. For anyone thats played softball…I think thats one hell of a shot… Maybe Tomorrow if the weather is nice I will go back to the field and take pics……

Edit: 08-29-2007

Gotta love it when people still talk about the home run a week after it happened..lol

nothing wrong with an ego boost ever so often… LOL