[onk]

onk on September 6, 2004 at 9:06 pm #9766

Well, so I have everything set. I got my bench so now i can do weights at home + i have a watch to clock myself now, so i’m ready to start some training.

Track season doesn’t start until February, and the conditioning doesn’t start until december( one that i’m not planning to attend ).

I have been in track for 2 years, ran 100,200,and 400m.

100m: 12.0
200m: 24.3
400m: 55.0

WEight Room PBS

Bench Press : 160
Squat : 210
Deadlift : 180?
Power Clean : 120?

Goals for 05 Track Season:

100m: 11.5<
200m: 23.5 <
400m: 51 <

Bench Press: 200+
Squat: 280+

TODAY [1st Day ] 9/06/04

*Protein drink in the morning

[Running workouts]

-3(3×60)

3 min rest – 90 sec rest – 3 min rest

-2x200m @ 95%

[Weight Lifting]

Lower Body& Plyos: Monday / Thursday
Upper Body: Tuesday / Friday

Squats: 4 X 10, 8, 6, 3
Power Cleans: 5 X 3
Single Leg Curls: 3 X 10
Single Leg Extentions: 3 X 10

*Protein Drink

* Back to HOMEWORK AHH HAVE TO GO TOSCHOOL AGAIN TOMORROW

Critics are welcome.

[onk]

onk on September 8, 2004 at 8:43 am #32837

Tuesday 9/7

800m jog for warm up

speed drills

4x100m with 100m walk for rest

800m jog for cool down

4×10 Bench Press
3×15 Dumbell Press
3×10 Dumbell Shrug
3×10 Deadlift
3×10 Dumbell Curl

*Protein Drink

[onk]

onk on October 1, 2004 at 4:13 am #32838

Ok woo got busy with all the schoolwork that i had neglected my training. Gonna start today,

3x3x4 squats
3×10 Leg extensions(one legged)
3×10 single leg split
3×10 hamstring curl(one legged)
3×8 deadlift
3×10 Good Mornin’
3×10 hack Squat

No running =] Just some general weight lifting and gpp

[onk]

onk on November 2, 2004 at 9:13 am #32839

UGGH with all those delays due to rain and all, everything was so unorganized and chaotic, But now everything is sorted out and coach gave us our weekly workout that he recommends we do. here we go:

Monday

2x50m Strides (Work on form)
3x30m Relaxed Starts
6x30m Fast Starts
3x60m Fast 3pt Starts

Plyos/Weights

Tuesday

(65%)

#1 100m * 100m * 100m
#2 100m * 200m * 100m
#3 100m * 100m * 200m * 200m
#4 100m * 200m* 100m * 100m
#5 100m * 100m * 100m

Walk 200m between sets
* = 50m walk

Wednesday

2x50m Strides
3(3x60m) Fast Starts
2x200m Relaxed and Controlled (not all out)

Plyos/Weights

Thursday

8×200 Relaxed, work on form instead 200m walk between sets

Friday

Same as Monday

Saturday

3x150m Relaxed Runs
1x200m
½ mile jog

what do u guys think about it

[onk]

onk on November 3, 2004 at 7:16 am #32840

11.2

today i did

2x50m Strides
3x30m Relaxed Starts
4x30m Fast Starts
2x60m Fast 3pt Starts

i did less that what i was suppose to because it was getting dark.

today i realized that my sprinting form is horrible. when i run, i couldnt extend my leg fully and i cant bring my knee up high. do i need to do mroe boundin?

[onk]

onk on November 4, 2004 at 8:17 am #32841

11.3

uggggggggggggh rainy days suck, i couldnt go out and run…… allergies suuuuuuuuuuucks. i stayed home and:

4×3 Bench Press
3×4 1/2 Squat
3×3 Power Clean

Weighted ab works
leg lift

[onk]

onk on November 5, 2004 at 4:59 am #32842

11.4

UGGGGGGGGGH another rainy day…..what can i do?!?!?!?!

4×5 Deadlift
4×5 Military Press

*ran on treadmill until i got bored

Weighted ab works
leg lift

study for chem and math test tomorrow gaaaaaah

[onk]

onk on November 6, 2004 at 7:10 am #32843

11.5

today wasn’t raining but by the time i got home from school cuz i had to do a project, it was dark, so i decided to follow my regular rainy day routine.

3×5 Bench Press
1×3 Incline Press
4×4 1/2 Squat

*ran on treadmill for 4 min in between each set
*4×15 Leg Lift Curl
*4×40 Wrist Curl with 20lb Dumbell

[onk]

onk on November 9, 2004 at 7:31 am #32844

woot woot new week:

11.8

*2 laps warm up
*drills

2×50 strides
3×30 Easy Starts
6×30 Fast Starts
3×60 3pt Fast Starts

*bounding
*rim touch

4×5 Squat
3×3 Bench

Peaceeeeeeeeeee

[onk]

onk on November 10, 2004 at 7:44 am #32845

11.9

i made a mistake today..i ran my 200m too fast, therefore i didnt have the energy to finish the workout.

100m walk in between

3x100m

~ walk for 200m

100,200,100

~ walk for 200m

100,100,200,200

~ walk for 200m

100, 200, 100, 100

2 laps jog to end it

went home:

legs were too sore so i decide to skip deadlift and my abs are HURTING…does anyone know whats wrong when u get abs cramp ALL THE TIME when u do jogs??? cuz it happens to me.
so instead i did:

4×4 Military Press

and end my day..

[onk]

onk on November 11, 2004 at 11:38 am #32846

11.10

rain rain go away….cuz im stuck at home doing nothing gaah

1×3 Incline Bench
3×3 Bench Press
3×4 Squat

*Leg Lifts
*4×40 wrist Curls

~Attempt to do A-B Skips on my treadmill

[ws100]

ws100 on November 11, 2004 at 7:04 pm #32847

Run in the rain.

[onk]

onk on November 12, 2004 at 2:46 am #32848

i dont want to be sick =p

11.11

its raining again, but im hoping that it might stop later so i can go down to the track.

~the minute i got myself up from the bed~

warm up immediately then..

4×4 Military Press
3×4 Deadlift

*leg lift

then my apple protein smoothie drink for breakfast ^^

[onk]

onk on November 12, 2004 at 7:06 am #32849

11.11 continued

:Tempo:

ok so it was SORTA sunny when i went down to the track..

jog 2 laps and as i was stretching..it started pouring! so i was like SCREW THIS! im not gonna let the rain stop me anymore so i proceed. i ran:

8×200.

My target time for each 200 was around 40sec. With a 200m walk for recovery.

I recorded each 200m time.

45.2, 43.3, 41.6, 40.1, 40.3, 39.8, 39.2, 41.9

after the 7th one, i felt TERRIBBLE, i was aching all over..my back, my abs, my leg..but i mustered enough strength to finish my last one. Then i went over to the nearest basketball court and tried to touch the rim, normally i can get 2-3 inches over it, but today….im 2-3 inches FROM IT.

So now i know i had a good workout. Now im home drying myself up and gonna start doing some core workout soon.

2×20 Declined Situps
2×15 Declined Leg lift
2×40 Wrist Curls Followed by 10 hammer curls
2×7 Pull Ups

lateeeeeeeeeer

[onk]

onk on November 13, 2004 at 6:44 am #32850

11.12

)(*!@)*!U&#)*Y@)*!&@U@

sore, tired, feel like sleeping all day and eating junk food. thats what i did…

bye

[onk]

onk on November 13, 2004 at 12:37 pm #32851

ok week #2 layout will be like this:

Monday- Acc Dev, Plyos, Weights
Tuesday- Tempo , Weights
Wednesday- SE, plyos
Thursday- Tempo, Weights
Friday- Acc Dev,Plyos, Weights

[onk]

onk on November 16, 2004 at 9:18 am #32852

11.15

ok new week again

~warm up~

Acc Dev.

5x50m Relaxed
4x50m Fast

-PLYOS-

3×3 Bench Press
4×4 Military Press

On my run today, i feel like my arm is pumping naturally..as if i dont have to pay attention to it anymore, and when i lookedat my strides today, i realized that its not big enough. so ya.. MORE DRILLS! MORE DEADLIFT!!

[onk]

onk on November 17, 2004 at 7:33 am #32853

11.16

Started off with weights..

4×6 Power Clean
4×6 Deadlift

then Accel.

5x15m

when i ran my 15m today, i felt like my form is hooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooorrible..it feels like im falling apart everywhere..

[alex]

alex on November 17, 2004 at 8:43 am #32854

Why are you doing speed work two days in a row? Also I wouldn’t lift heavy five days a week. Try to put all your lifting on the end of your speed days, then use your tempo days strictly for recovery

[onk]

onk on November 17, 2004 at 8:46 am #32855

i did speed day..again today because all this time ive been running by myself and today the coach decided that we should run as a team and he started it off with accel. so ya..i only lift 4 days a week, but now im beginning to look into DB hammers method.

[alex]

alex on November 17, 2004 at 9:18 am #32856

Oh okay… I didn’t realize you had a coach. How often do you work out with your coach?

[onk]

onk on November 17, 2004 at 11:19 am #32857

not often, never actually unless its track season. but conditioning started so i went with my coach instead.. or hmm should i just stay and work by myself

[onk]

onk on November 18, 2004 at 8:48 am #32858

11.17

I’ve decided to stop running and stick with lifting and plyos for now.

3×6 LIght Weight Squat for warm up

Then i did Squat at 94%.

For each set, i hold them for 6 secs. Then i keep repeating the set until i cant hold for6 sec anymore. Then i drop the weight down to 88% and do the same thing.i was able to do.

3×94%
4×88%

then ab works and ended my day.

[onk]

onk on November 19, 2004 at 6:05 am #32859

11.18

Spent 2 hours in the weight room today.

3×5 Bench Press
3×5 Military Press
4×6 Hammer Curl
3×6 DB Flys

Abs work in between each set of exercise, either 50 reps of crunches or 20 reps or leg lift.

Plyo Work in between each exercise, like if i finish bench press, i do 1 set of plyo, then i’d do the next 1 after i finish military press.

I just realizeed i have a lot of stretchmark =[

[onk]

onk on November 21, 2004 at 12:49 am #32860

11.19

recovery day.

eat, sleep, play, eat lol

im gaining weight! and its not muscle ..its fat..daaaaaaaaaaaaaaaamn

[onk]

onk on November 23, 2004 at 8:24 am #32861

11.22

anyone ever heard of nutri slim? my doctor told me to take it instead of multi vitamins. he said its good for building muscles too,and like mr olympia used it.

anyways, todays workout:

~4×5 Bench Press @ 130

todays benching was somewhat painful and difficult…

~4×6 Military Press @ 70

~3×40 Wrist Curls followed by 3×10 Hammer Curl

With Ab workout between each set.

[onk]

onk on November 24, 2004 at 8:25 am #32862

11.23

Interesting day, i felt lazy so i did:

7×6 Squat @ 85% (180)

7 sets because it took that long for me to drop off. i know..15% drop off im crazy.

Followed by

3×3 Power Clean (100)

No abs today im sore

[onk]

onk on November 25, 2004 at 6:56 am #32863

11.24

I read an article about DB critisizing the OL today, interesting. i’ll post it up in the strenght forum. anyways today :

5×3 Bench Press until i had a 6% drop off
3×10 tricep Extension w/ 20lb dumbell
3×10 Hammer Curl
3×10 Arnold Press

4×30 crunches ( GOOD ONES ) no more cheating

[onk]

onk on November 26, 2004 at 10:52 am #32864

11.25

HAAAAAAAAAAAPPY THANKSGIVING!!!!!!!!!

i’ve decided to give myself a break , my workout today is :

2xturkey
5xmashed potato
4xcranberry juice
3xpumpkin pie
3x choc mint ice cream cake
4x Coke

BLOATED

[onk]

onk on November 27, 2004 at 9:49 am #32865

11.26

still bloated form yesterday uuuuuuuuughh hows evvery1s tahnksgiving?

resting *8

[onk]

onk on November 29, 2004 at 3:32 am #32866

11.28

Why haven’t i been doing anything? Well, im researching on db hammers AREG training method. Ive decided to compose my own plan using his method. This is what i got so far.

Session 1a: Upper Body Neuro Rate Workout
Session 2a: Lower Body Neuro Rate Workout
rest
rest
Session 1b: Upper Body Neuro Magnitude Workout
Session 2b: Lower Body Neuro Magnitude Workout
rest
rest
<repeat>

I will be under a 4:1 Frequency/Fatigue Cycle
I haven’t determine the exercises that im going to yet, im figuring them out right now. I will update later.

[onk]

onk on November 29, 2004 at 8:54 am #32867

11.28

ok, heres what i got:

Session 1a:

PIM Bench Press @ 94% AW 1RM
N x 6 sec

OI Triceps
N x 30 sec

OI Bicep
Nx 30 sec

PIM Military Press @ 94% AW 1RM
N x 6 sec

Session 2a:
REA Squat @ 50% AW 1RM
N x 6 sec

OI Glute Ham Raise
N x 25 sec

MIO RDL
N x 1 rep

Session 1b:

OI Bench Press
Nx 10 sec

ISO Bicep
N x 25-40 sec

ISO Tricep
Nx 25-40 sec

ISO Military Press
N x 25-40 sec

Session 2b:

OI HF Squat
N x 25-40 sec

OI HF Abs
N x 25-40 sec

ISO Good Mornigs
N x 15 sec

[alex]

alex on November 29, 2004 at 9:18 am #32868

Are you still training to be a sprinter?

[onk]

onk on November 29, 2004 at 9:46 am #32869

ya, i will be lifting for general strength for now. first meet is at march, so i will start doing speed work at around january.

[onk]

onk on November 30, 2004 at 8:05 am #32870

11.29

today…
Session 1a:

PIM Bench Press @ 94% 1RM

i did 4 sets of 125lb. each set consist of 6 reps done between 10-15 sec. On my 4th set i couldnt get my 6th rep, so thats a sign of drop off therefore i stopped.

OI Triceps
4×20 reps between 30-45 sec 20lb Dumbell

o boy, first time doing this, took me a while to learn how to do it perfectly..and once i do, man o man does it burn or what. my 3rd set i did 18 reps and 4th set 15 reps b4 i died out. so i stopped there

OI Bicep

4×15 25-30 sec 25lb Dumbell

my favorite so far, feels like my bicep is on fire!

PIM Arnold Press

3×10 rep 25-30 sec 30lb Dumbell

wowow, i almost dropped the dumbell on my head on the 3rd set. then i feel like this is it so i didnt try a 4th set.

well, todays the first day. looking forward to the leg day.

[onk]

onk on December 2, 2004 at 8:10 am #32871

11.30

PIM Squat 4×195 lb , 2×2 210lb

Amazing, my squat has increased again. Im gonna start running again monday, i feel like i have the adequate amount of general strength training.

REA Squat 4×8 @ 115lb

First time doing them, they sure work the glutes welll.

[onk]

onk on December 3, 2004 at 7:42 am #32872

12.1

~rest~

[onk]

onk on December 4, 2004 at 1:48 pm #32873

12.3

OI Bench Press
6x100lb @ 10 sec

ISO Barbell Row
6x60lb @ 25-40sec

ISO Bicep
5x25lb each hand @ 25-35 sec

ISO Tricep
6x20lb each hand @ 25-40 sec

woot , runnung workout starts monday

[onk]

onk on December 7, 2004 at 8:12 am #32874

12.6

Upper Body

3×10 Power Cleans @ 90lb

Whenever i do these, i feel like it’s an aerobic exercise rather than an explosive one instead because after i finish it, i feel like im outta breathe.

3×10 Dumbell Curl @ 25lb

3×10 Incline Bench Press @ 100lb

Inclines are a lot harder, i never knew that till today..

3×10 Military Dumbell Press @ 30lb

What’s better? dumbells? or barbells?

3×10 Tricep Dumbell Extension @ 20lb

The next time i do this, maybe i should do OI elbow extensions instead.

OI Abs

We were suppose to do 2 different abs exercise with 3 sets till failure for each, but instead i did OI abs, 3×10 of them. 10 is usually when i can’t “catch” myself anymore.

Then we went down to the track and ran…

2×100
2×200
2×300

The 100s and 200s were alright, but when i got to the 300s, it was terrible. I was getting lactic build all over and it was freeezing cold. The first half of the 300s i was accelerating at a pretty decent speed, but when i got to the second half, i entered deceleration rather than maintaining speed.

One thing that i dont understand was this running wrokout does not fall into any of the common categories, speed,tempo, SE, etc.

[alex]

alex on December 7, 2004 at 9:54 am #32875

[i]Originally posted by onk[/i]
12.6

Upper Body

3×10 Power Cleans @ 90lb

Whenever i do these, i feel like it’s an aerobic exercise rather than an explosive one instead because after i finish it, i feel like im outta breathe.

3×10 Dumbell Curl @ 25lb

3×10 Incline Bench Press @ 100lb

Inclines are a lot harder, i never knew that till today..

3×10 Military Dumbell Press @ 30lb

What’s better? dumbells? or barbells?

3×10 Tricep Dumbell Extension @ 20lb

The next time i do this, maybe i should do OI elbow extensions instead.

OI Abs

We were suppose to do 2 different abs exercise with 3 sets till failure for each, but instead i did OI abs, 3×10 of them. 10 is usually when i can’t “catch” myself anymore.

Then we went down to the track and ran…

2×100
2×200
2×300

The 100s and 200s were alright, but when i got to the 300s, it was terrible. I was getting lactic build all over and it was freeezing cold. The first half of the 300s i was accelerating at a pretty decent speed, but when i got to the second half, i entered deceleration rather than maintaining speed.

One thing that i dont understand was this running wrokout does not fall into any of the common categories, speed,tempo, SE, etc.

The running workout you did was likely intensive tempo.

[onk]

onk on December 7, 2004 at 10:05 am #32876

O i see..hmm now i understand why i got the crazy lactic build up.

[onk]

onk on December 8, 2004 at 9:38 am #32877

12.7

CORE WORK

ok, it consisted of a variety of iso core workouts, i dont even know what they are called but it mostly target your core. After that, they did some explosive squat jump, just a couple of reps.

Down at the track:

5×200
1×150

There is a 5 min recovery in between each run.

[onk]

onk on December 10, 2004 at 9:06 am #32878

12.9

WEight Room:

3×10 Bench Press
3×10 Upright Rows
3×10 Preacher Curls
3×10 Skull Crushers

Down at the track:

10x100m at 95%+ pace

each run comes with a 1-2 min recovery. then after the 6th run we get a 5 min recovery.

After that,

3×4 Reaction Drills

[onk]

onk on December 11, 2004 at 7:49 am #32879

12.10

Today we only did lifting:

3×10 Squat
3×10 Power Clean
3×10 Deadlift

too tired, not gonna type anything