Elitetrack: Sport Training & Conditioning

Friday, 25th (After 1 week Lay-off)
Back, Legs

Pullups - 1x5
Deadlift - 135x10, 185x6, 205x6, 255x6
Barbell Rows - 135x10, 135x8, 155x8, 185x8
Front and Rear Lat Pulldowns - 90x10, 95x10, 100x10

Squat + Vertical Jump - 135x8 +5, 155x6 +5, 185x6 +5, 225x4 +5
2 Mile Run

Monday, 28th
Chest, Biceps

Flat Bench Press - 135x6, 235x3, 235x3, 255x1, 255x1, 275xNegative, 275xNegative
Incline Bench Press - 135x6, 155x6, 185x2
Decline Bench Press - 135x12

Straight Barbell Curls - 45x10, 60x8, 75x8, 95x8
Preacher Curls - 45x10, 70x10, 70x10

Here are the results from the All Comers Meet, back on the 21st of July

http://columbian.com/sports/localNews/2008/07/07292008_Community-scoreboard.cfm

scroll down to the bottom

I looked at your work and I don’t want to sound like a jerk, but I don’t see how any of this really makes you better.

Nah I completely understand what you mean.
I guess it’s not really supposed to be making me better in a track and field sense.

Supposed to be makin’ me look good for summer!

=D

but anyways,

Wednesday, 31st
Shoulders/Triceps

Seated Military Press - 45x10, 70x8, 95x8, 140x5
Upright Rows - 45x10, 70x10, 95x10
Barbell Front Raises - 45x10, 55x10, 60x10 (noticed huge lack of strength in this movement)
Bent Dumbell Raises - 25x10, 25x10, 25x10

Skull Crushers - 45x10, 70x10, 95x8
Close Grip Bench Press - 95x12, 135x10, 155x8, 185x6

Cardio - 6 mile run @ 8 minute mile pace

Weight - 161 pounds, Bodyfat - 8.8%

Thursday, 31st
Legs/Running

Since I never felt better than I had in my life after doing the hardest shoulder workout of my life, I decided to do a leg workout =]

Back Squat + Vertical Jump- 135x5, 185x5 +5, 225x5 +5, 225x5 +5, 225x5 +5
Barbell Lunges - 45x10, 135x10, 135x10
Single Leg Extensions - 35x10, 35x10, 35x10
RDL’s - 135x8, 135x8, 135x8

Followed this routine promptly by getting my eyebrows waxed and getting a pedicure. and no I’m not kidding you. lol.

at about 9:20 at night I went on another 4-5 mile run to make sure that my butt would be intensely sore by morning time. and it was. lol

BTW, IT’S MUH BIRFDAAAAYYY

thanks elitetrack.com for keeping me...on track. haha

Monday, 4th
Chest/Biceps

No spotter today so I had to make a shortcut

Bench Press - 135x5, 205x6, 215x5, 230x2 + 230x2 (in rapid succession)
Incline DB Press - 30s x8, 50s x8, 70s x8
Decline DB Press - 40s x12, 50s x12

Barbell Curls - 45x10, 65x10, 75x10
Hammer Curls - 20s x8, 30s x8, 40s x8

and a short round in the Jacuzzi

Followed promptly 6 hours later with a 64 oz. slushie, 1 box of jolly rancher gummies and ALOT of flaming hot Cheetos.

Hey, you goin’ to update your log?

I dont want him too its just basically a lifting log as he stated earlier its not gonna make him better.

Winning22 - 24 September 2008 05:36 PM

I dont want him too its just basically a lifting log as he stated earlier its not gonna make him better.

lol....