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Old 01-18-2009, 11:37 AM   #101
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/14

Rest day.

Ripped open two calluses on my left hand from the virtual shoveling workout and began feeling very sore at around 4pm. Mainly in the forearms, a little bit in the biceps and some back soreness as well.
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Old 01-18-2009, 11:39 AM   #102
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/15/09

1h45m pick-up basketball
5 on 5, with 4's for a few minutes at one point

Love basketball. Fun to play hard and actually use the body in a sport; hopefully I'll get back onto doing more whole-body multi-joint exercises to resemble sport in the workout.
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Old 01-18-2009, 11:44 AM   #103
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/16/09

Warmup: dynamic stretching, 10 situps, 10 dips, 10 30# thrusters

10 decline situp
10 hip/back extensions
20 thrusters 50# (15-5)
20 pullups (12-5-3)
20 decline situp
20 hip/back extension
15 thrusters
30 decline situp
30 hip/back extension
10 thrusters

Even though I bandaged/taped the open calluses, pull ups were still too painful to keep going. Didn't have a timer (where's my stopwatch?) and still didn't have my full intensity with me, but it felt good overall.

My back definitely hurt a lot from this. I think my thruster form is a little off and that I have a tendency to take some of the load on my back instead of all on my legs when coming back down from press to squat.
After the last round of decline situps and back extensions, my legs were on fire. The situps really shocked the hip flexors and a little bit of the quads, while the extensions really hit my hamstrings, so it was nice having those effects in addition to the effects on the core.

Thrusters do seem like a great exercise, one that I need to start doing more of.


Seated dip: 10x 110# (55 each side)
Tri pulldown: 10x 80# (on a cable)
Seated dip: 15x 130# (largest weight tried yet; might have been compensating alot with my traps)
half Tri pulldown: 15x 90#
Tri extension: 9.5x 60#


Not too sure why I did isolation work after the WOD, but so it goes...
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Old 01-18-2009, 11:46 AM   #104
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/17/08

By the time I got unlazy enough to go to the gym, it was closing (closes 2 hours earlier now than during semester) and I got turned away at the door.

Friend and I went on a slightly-more-than-2-mile run around the outside of campus. It was definitely under 20 degrees outside, so we bundled up pretty well. Didn't time it, but it felt like a decent clip overall.
Sprinted the last 2-300m as well.
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Old 01-19-2009, 05:04 PM   #105
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/18/09

dynamic stretching
CFWU x2

Shoulder press: 8x50#, 8x60# (2 25 and 30 lb db's)
High pull 7.5x60#
DB: lat raise, bring to front, back down, up, out to side, down against side; 4x24# (2 12's)
pullover: 10x 20# (5 unsupported core)
shoulder press: 5x35# db each arm
pulllover 10x35# db w/ unsupported core
one arm db row 8x40# each arm
high pull 10x 50#
one arm db row 10x50# each arm
DB front raises, 10x30#
DB: lat raise, bring to front, back down, up, out to side, down against side; 5x25# (2 12.5's)
Iso lat low row: 8x110, 8x130 (+2x each arm), 8x150, 8x160 (+8x each arm alternating)
10 dips
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Old 01-19-2009, 05:11 PM   #106
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/19/09

Met up with some Ultimate guys and did the hardest speed workout in awhile. I'm not the only one w/ ankle problems, so we did very little lateral agility but focused on straight line speed and explosiveness.


Warmup: half mile run, sprinting last 160m
dynamic stretching

Lunges w/ 6kg medicine ball, twisting to each side at the bottom; 35m
20x 8lb med ball chest pass to sprint; 15m (just accelerations basically)
5x 25-30m sprints (in 3-man relays; so run down to other end, other runs back to get just little enough rest)
6kg med-ball lunge + twists; 35m
20x 6kg med-ball Squat toss, bounce, chest-pass
5x 25-30m sprints
6kg med-ball lunge + twist; 17.5m, chest pass, sprint last 17.5m
5x 25-30m sprints

Legs were on fire by the end of the lunges; also felt good working on core stability.

45mins 3-on-3 ultimate; not too intense but only time any lateral agility was worked on.

Felt good cause this was the most intense I've been in a workout in awhile. I'm much better at blasting through sprints and tosses at maximum intensity than some of the other CF workouts, especially the lifting ones. That's something I need to work on; transferring my sprint intensity to the weight room.
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Old 01-22-2009, 09:15 PM   #107
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/20/09

Went to DC for inauguration; didn't get much sleep, walked a ton, and stood on my feet for hooours.

GREAT experience though
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Old 01-22-2009, 09:18 PM   #108
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/21/09

Indoor ultimate practice. Went early and did CFWUx2.

1h45m of 4-on-4 indoor.ultimate. Played pretty well overall; d'ed a few dumps, undercut a few discs and most of the throws were still there. This is very tiring though because the running is constant.

After practice, we broke into two groups and ran 3 hard suicides with 4 turnarounds. My group had our captain, another athletic player and a general good lineup but I managed to win all 3 suicides, the first 2 quite handily. Made me feel good.

I'm sure as much of that had as much to do with mentality than fitness in that I was giving 100% and I'm sure some people were tired, pitying and dogging it. Again, if I could transfer that suicide mentality to the weight room, I'd be getting closer to the old CF mentality I had over the summer.
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Old 01-22-2009, 09:24 PM   #109
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/22/09

Was planning on doing the lunge/burpee or run/situp/DL WOD, but after sprint workout, DC and practice, my legs needed a little break.

Warmup: dynamic stretching, CFWUx2

Weighted dips (WD) 5x10#
Lateral cable raise: 5x20# each side; NOTE: these REALLY hurt my shoulder blade, much more so than any thing i've done in a long time
5xWD @ 20#
7.5x Shoulder press @ 60# (2 30 db's)
5x front raise w/ 2 15# db; left side was weak on these
3xWD 30#
2.5xWD 25#

Iso lat low row: 8x160#, 8x180#, 8x190#, 5.5x200#

2 rounds:
5x front, right, left hanging leg tucks
5x straight hanging leg tucks


First time ever doing weighted dips and it went alright.
I'm still pretty hung up on the iso lat low row machine even though I'm generally getting away from machines. For some reason, I can justify doing this one to myself more than most and it's kind of become one of the few objective measurements I have for progress.
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Old 01-26-2009, 04:01 PM   #110
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

01/24/09

dynamic stretch
3 rounds: 10 sit ups, 10 back extension, 10 pull up, 10 dip

basketball shootaround

3 rounds: 16 step 40# lunge, 15 burpees
TIME: 7m55s
NOTE: took db's out to bball court, but got kicked off and told no weights on the laminate floor; so had to just step forward and back instead of walking.

10x each leg step up 60#
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