Age:20
Height:5″10
Weight: 169
Goals:
10.79
21.89
Posted In: Training Journals
Age:20
Height:5″10
Weight: 169
Goals:
10.79
21.89
Cleans:
1X7 @ 225
2X5 @ 315
1X2 @ 315
Seated Row:
3X6 @ 170
2X4 @ 220
Incline bench press:
1X205
3X135
tricep Exte:
3X170
2X200
freeweight benchpress:
5X3-4 @170 lbs
2X2-4 @160 lbs
shoulder press:
3X9 @ 80lbs
straight arm raises (forward)
4X5 @ 30lbs each
(sideways)
4X5 @ 30lbs each
Shoulder press with twist on top
4X6-7 @ 80 lbs
Day off
feeling sick
beep test:
level 10 – had to do it for gym didnt want to get tired for sprints later in the day and stopped early.
Short break:
Bicept curls: (each hand)
5X8 @ 40 lbs freeweights
2X4 @ 50 lbs freeweights
3X4-6 @ 82 lbs cable
tricept extensions:
4X4-7 @ 158 lbs
Calf Raises on leg press:
3X10-15 @ 400lbs
Friday-Saturday
Felt to sick to do anything.
Days off
15 minute dynamic warm up
Max V
Not full out accelerations, maintop speed 25-30 meters. Overal runs about 75 meters.
Completed 5X.
Bounds-
single leg: 2X30m (for both legs)
both legs(forward): 2X30m
both legs (backward): 1X25m
15 minute cool down.
Did not feel well today. But felt fast.
Incline bench press:
3X4 @170 lbs (dumbbells)
Decline bench press:
4X4 @170 lbs (dumbbells)
1X2 @200 lbs (dumbbells)
Squats:
1X5 @135 lbs
3X8 @225 lbs
1X7 @275 lbs
Power cleans(practicing technique more then anything):
8X2 @135 lbs
shoulder press:
1X10 @ 80lbs (dbs)
4X8 @120lbs (dbs)
seated row:
4X7 @ 190lbs
shoulder shrugs:
3X10 @200lbs (dbs)
abs:
10 minutes combined of many variations of crunches. also plank/straight leg raises
day off
light jog in the morning
later in the day:
20 minute dynamic warm up
strides
30 meter starts with full recovery 5 times
40 meter flys with full rest. 8 times
cooldown and lots of stretching
squats:
3X4 @ 315 lbs
Did not have much time at the gym and had to end it short.. might do somemore later tonight
long warm up – left hamstring felt tight the entire work out
strides
single leg bounds for each leg 5X for 50 meters
35m accelerations @ 90%. 6X
not much of a work out today, didnt want to risk reinjuring my leg
hamstring still tight.
long warm up
4X50meters accelerations at 80%
bird dogs:
4X10
lying abductions:
4X10
fire hydrants:
4X10
mountain climbers(forget if this is the one with the feet inside or outside of hands:
4X10
I also did the other variation of it, so both inside and outside of the hands with the feet was done.
I also played soccer for about 30 minutes, tried to keep an emphasis on staying low on defense to make it feel like lunges as I wasnt playing a real game.
bench press with barbell:
1X8 @150 lbs
3X5 @190 lbs
squat box jumps:
1X10 @20 blocks high
5X7 @20 blocks high
sprinter crunches:
4X30 seconds
calf raises:
5X12 @ 400 lbs on leg press
calf raises followed by shoulder shrugs:
4X7 @ 200 lbs (100lb dumbbells each hand)
shoulder press:
1X10 @ 80 lbs (dumbbells)
3X7 @ 120 lbs (dumbells)
shoulder press w/ twist ontop:
2X5 @ 120 lbs
crunches:
2X45 seconds with 7kg med. ball
straight armed raises to the side:
2X8 @ 60 lbs
Very sore back after yesterday, although it takes alot for me to be sore normally. Only thing I can think of was it was the jumping? As I have never incorperated jumps into my training before
warm up, followed by
stationary bike:
1X45 seconds @level 25 of 25 and 100% effort
1X45 seconds @level 25 and 85%
2X45 seconds @level 20 and 85%
All done with 4 minute breaks.
bicept curls:
1X8 @40 lbs dumbells
3X5 @50 lbs
rest day
light stretching
Thursday
Bench press:
1rm: 245lbs
Hadn’t been able to repeat this old pb for a few years
flat bench with arms raising up and forward slightly (not sure of real name)
1X6 @270lbs
Same machine as last excersise used for
shrugs:
1X5 @540lbs
1X4 @450lbs
2X7 @270lbs
Very light use of rowing machine
Friday
went for a run
left hamstring was very tight so I ended up just warming up before I went back home
Saturday
rest day
Sunday
very light day
some ab work
chin ups.. can’t remember the reps and sets
Monday
seated row:
1X7 @ 170lbs
3X5 @ 210lbs
1X5 @ 200lbs
1X6 @ 190lbs
sprinter crunches:
3X45 seconds
shoulder press:
1X5 @ 120 lbs (total of db’s)
2X7 @ 100 lbs
straight arm extensions (forward):
3X10 @ 30lbs
1X10 @ 25 lbs
straight arm extensions (side):
3X10 @ 30lbs
1X10 @ 25 lbs
bench Press (on machine, flat surface, arms come slightly forwards and up):
1X5 @ 180lbs
3X4 @ 270lbs
military press (on machine):
3X5 @ 180lbs
Tuesday
Still worried about my leg, so didn’t run again today. Instead:
Stationary bike:
3 minute warm up on stationary bike at the lowest resistance setting
stretching
45 seconds at 90% effort. On the hardest setting on the bike (25)
recovery for 4 minutes
45 seconds at 90% effort
recovery
30 seconds at 90%
recovery
45 seconds at 100%
recovery
Followed by stretching and then the gym
bicept curls:
1X5 @ 100lbs dbs
4X7 @ 120lbs dbs
sprinter crunches:
3X40 seconds
stretching
day off:
not much time today
Can’t remember what I did on the eigth.. Ive been busy lately and assume it could not have been much.
On the 9th i did some ab work and did bicepts.
Today I went to the track to time my self and ran 10.99. Finally cracked sub 11 and felt pretty good considering I do not have blocks and my speed endurance is terrible at this point in the year compared to what it has been in the past.
I have been busy with school and kind of forgot to keep writing in my log.. so im starting it back up again.
Today i didnt have much time.
Benchpress
4X6 @200 (dumbells)
2X4 @200 (dumbekks)
Incline benchpress machine
3X4 @270
tricept ext
3X10 @140
shoulder press
2X8 @ 120 (dumbells)
straight arm forwards
2X8 @35 lbs
straight arm sideways
2X8 @35 lbs
Today I went to the track to time my self and ran 10.99. Finally cracked sub 11 and felt pretty good considering I do not have blocks and my speed endurance is terrible at this point in the year compared to what it has been in the past.[/quote]
No point fooling yourself with self timing, get yourself into some electronic races in the next few weeks and see where you stand.
yea i realise its not very accurate but when i had done hand times a long time ago i never got under 11 so it couldnt hurt. i wont be able to find any races untill spring though unfortunantly
thanks griffin.
today i did
6X75 meters at 90%
skips 4X35 meters
Tuesday
squats:
1X5@225
1X5@315
1X5@405
squat jumps:
3X8@225
ab work:
3X5 minutes of work
stationary bike:
1X7 minute warm up
1X6 minutes@ 65%
seated row:
1X7@190
3X20@110
squats:
1X5 @135
1X5 @225
1X5 @315
3X5 @405
1X10@225
squat jumps:
2X5 @225
1X5 @315
flat bench press (db’s)
4X7 @200
incline bench press (db’s)
3X5 @200
bicept curls:
3X15 @40
2X10 @50
hammer curls:
2X10 @40
5 minutes ab work
played soccer for 30 minutes
Friday
4X quarter mile on treadmill at max speed (12mph) with 4 minute slow jog between
lat pull downs
2X15 @110
4X10 @120
bicept curls:
4 sets
calf raises:
2X15 @400 lbs
1X30 @400 lbs
shoulder press:
1X4 @80 lbs (dbs)
shoulder was hurting so stopped
ab work
5 minutes
not been posting close to all my workouts..
finally giving in to the hamstring injury and taking it easy.. also sore achiles knee and wrist with exams also going on so ill be doing much much less for the next week.
yesterdays workout was:
4X7 @200lbs dbs
2X3 @200lbs dbs
incline benchpress bb
1X12 @135
incline benchpress machine
1X1 @315
3X5 @270
tricept extensions:
3X7 @ 70kgs
squats:
5X225
1X405
1X455
bench press (dbs):
3X7 @200lbs flat bench
1X4 @200lbs flat
1X7 @200lbs decline
2X7 @200lbs incline
bicept curls (dbs):
1X10 @45lbs
5X8 @50lbs
hammer curls:
3X6 @50lbs
calf raises:
4X25 @400lbs
sprinter crunches/legs extended while supporting body weight machine lol/normal crunches
tricept ext:
2X10 @60kgs
2X8 @65
1X8 @70kgs
seated row:
1X50 @60lbs (for gym test)
lower body stretches
1X400 @ 65%
1X300 @ 80%
1X200 @ 90%
1X100 stride
1X300 @ 60%
1X400 @45%
1X200 @70%
1X200 @90%
1X100 @60%
1X400 @60%
i have terrible speed endurance at this time of the year.. would it be better to do high volume everytime im out at this point or take proper rests?
1X400 @75%
2X200 @75%
-15 celcius out
2X200m at 85%
had to leave the track after this
no track or gym right now
shoulder press:
1X10 @40 lbs
pushups (2 minute rest between sets):
(normal)
1X75
(military)
1X30
(wide)
1X30
cleans:
1X6 @100lbs
ab work on excercise ball for 5 minutes
stretching 15 minutes
short intervals on the treadmill long warm up
long cool down and icing my knee
2X200 meters on an uneven sidewalk with some spots of ice
1X25 weighted lunges of 85 lbs on one each leg
stationary bike:
warm up
1:30 level 5 –
15 seconds level 20 @85%
1:30 level 5 rest-
20 seconds level 15 @85%
2X: 1:30 level 5 rest-
25 seconds level 25 @90%
cooldown
short ab work
deadlifts:
1X7 @135
2X7 @225
(shoulder pain)
Saturday:
pushup/pull up circuit
20 seconds pushups with 15 seconds rest and then 20 seconds of pullups
8 minutes of work, did 1 more set untill fail for both followed by short series of ab work
warm up
7Xthe length of a soccer field, very slippery had to accelerate very slow
bench press:
flat-
4X7 @200 (dbs)
2X5 @200
decline-
4X7 @200
2X5 @200
incline-
2X6 @200
seated row:
1X15 @120
4X8 @170
1X210
lat pull downs:
2X10 @110
1X8 @130
1X8 @150
3X5 @160
deadlifts:
3X10 @225
2X7 @225
1X5 @225
shoulder shrugs:
3X6 @225
single arm bicept curls:
2X10 @45 lbs
2X10 @40lbs
weight stripping
stationary bike intervals:
1X15 minutes – 40 second rest at highest level and 20 seconds hard
1X8 minutes – 40 second rest at level 5 and 20 seconds at hardest level
1X12 minutes – 30 second rest at lowest level and 30 seconds hard at the hardest level
5X10 @45 lbs curls
3X10 @45 lbs hammer curls
squats:
3X5 @225lb
2X7 @315
3X7 @405
front squats:
1X6 @225 (wrists hurt)
ab work 3 minutes
Wednesday:
felt light headed
benchpress:
5X6 @200lbs
incline:
1X1 @200lbs (couldnt get my left arm up)
bicept curls:
3X5 @50 lbs
4X8 @45 lbs
1X6 @40 lbs
2X6 @35 lbs
3X8 @30 lbs
leg press:
1X8 @270
1X5 @360
1X5 @450
1X7 @540
5X8 @630
more sore after this then squats
stationary bike:
intervals less intensity then normal but over a longer period of time
ab work: 5 minutes
lat pull down:
1X6 @110
1X5 @120
3X5 @150
weight stripping from 140 down to 50
seated row:
1X5 @80
1X5 @130
1X3 @220
1X5 @180
1X5 @170
weight stripping from 170-40
deadlifts:
2X8 @135
2X6 @225
2X2 @225
very weak deadlift compared to before.. also sore
169 lbs
64 resting pulse… had caffiene prior
BP: 117/75
Squat
5X1 @135
5X1 @225
5X1 @315
5X2 @405
(got kicked off the squat rack early)
incline bench press machine:
1X5 @180
2X4 @270
deadlifts:
1X8 @135
2X5 @225
1X4 @315
1X2 @315
short bit of ab work
shoulder shrugs:
1X10 @170
cardio on the bike.. intervals with very small changes in resistance and intensity
shoulder press:
used 40 and 45 lb dumbbells
straight arm raises forwards/side ways
25 and 30 lbs
reverse flys
25 and 22.5 lbs
ab word
bench press:
100 lb dumbells much less reps then usual