Elitetrack: Sport Training & Conditioning

i look normal when i walk now, though it doesnt feel normal.  i even worked last night and was able to perform all my normal functions.

im not sure when ill be running again though

ill try squatting tomorrow, and as soon as i can get may lazass up ill do some pushing.

December 6, 2004

bench: 12@45, 10@45, 6@65, 4@70, 1@86, 15@95, 7@95, 7@95, 7@95
military: 15@45, 7@45, 7@45, 7@45
front raise, tricep extension, and flyes with 2.5 pounds for 2 sets of 8

ok today i was PUMPED.  man gatlin and them are lucky i cant move my ankle cuz i woulda ran a 9.5.  hahaha.  im not doing military press anymore as my shoulders dont like it, ill do inclines instead.  so for now im going to do push squat pull, doing one each day ona 3 day cycle til i work up to some heavy weights again.  and once my ankle heals ill change things up again, unless i start feeling i need to space my weight workouts apart.  so i didnt ened up squatting today ill do it tomorrow.

december 7, 2004
overhand deadlift: 3s10r@133
squat: 12@45, 10@45, 6@65, 4@70, 1@86, 15@95
gms and rdls

i didnt finish all my squat sets cuz my hams started cramping.  i hate squats, really.  but when im strong RRRRAAAAA!!!! ill live up to my sig.

december 8, 2004
bent over row: 12@45, 10@45, 6@65, 4@86, 15@95, 7@95, 7@95, 7@95
pullups: 7, 4, 4, 4
curls and reverse flyes

december 9, 2004
bench: 12@45, 10@45, 6@60, 4@60, 1@85, 15@100
incline: 15@45, 15@50, 15@55, 15@60
tricep extension, front raise, flyes 2s8r@5
rotator cuffs @2.5

there was a mixup and im not sure if i did more bench than what i wrote.  either way, as soon as i can, im gonna start doing some extensive tempo to get my fatass in better shape.  im in horrible running shape right now and i cant let that keep goin.

december 10, 2004
cleans: worked up to 115
squat: 15@100, 7@100, 7@100, 7@100
rdls and gms: 2s8r@45

i also did a random westside exercise for arching the back.  anyways, when my squat is bigger… mwahahaha.  ill probably start doing some high volume tempo on monday, maybe tuesday, when i start having more time.  my hams are hella sore (day after).  im working on eating more, and getting back to the level i used to be at (size wise and eating wise).

december 11. 2004
bent over row: 12@45, 10@45, 6@60, 4@70, 1@85, 15@100, 7@100, 7@100, 7@100
pullups: 10, 5, 5, 5
curls and reverse flyes

december 12, 2004
bench: 12@45, 10@45, 6@60, 4@70, 1@85, 15@105, 7@105, 7@105, 7@105
incline bench: 15@65, 15@70, 15@75
flyes, tricep extensions, and front raises w/ 5 lbs

Man you can do 15*100kg bench you are a beast my friend:wow:

hahaha thats 100 pounds.  im starting out light to get my body ready to handle heavy weights again.

december 13, 2004
im not doing anything today, but i will tomorrow, i think ill try to sprint tomorrow too.

december 14, 2004
cleans:  worked up to 133x6
squats:  12@45, 10@45, 6@60, 4@70, 1@85, 15@105, 7@105, 7@105, 7@105
gms and rdls 2s8r @ 45

got my sprinting in by chasing my dog.  just kidding i got busy.

december 15, 2004
bent over row: 12@45, 10@45, 6@60, 4@70, 1@85, 15@105, 7@105, 7@105, 7@105
pullups: 11, 5, 5, 5