Shoulders felt sore 
first time ever.
Anyways…did a light 10 minute jog on grass to start off, then…
A’s
static stretch
20x100m on grass at 70% speed
-50 crunches every rep + 15 oblique crunches
-Hip mobility drills every 4 sets
-20 leg drops + 30 med ball russian twists every 5 sets
2 minutes rest inbetween reps not including time spent doing drills/ab work
-5 minutes rest (stretching)
2x300m at 80% speed -crunches to failure inbetween runs-3 minutes rest inbetween runs
Skipping A’s down the field x2 sets with 60 seconds rest
Straight legs down the field -one set-
Light 3-4 minute jog on grass + long stretch.
Also had a long bike ride earlier today.
Took 30g whey pre workout + 30g more post workout + 30g earlier in the day. Also had dextrose (20-25g) both pre workout and post workout.
As for food, lots of healthy food of course but…had KFC 
Woke up and did some skipping A’s in bare feet (god i love this drill )and then did:
30 crunches
15 oblique crunches on each side
20 leg drops to the front
20 sit ups
50 reverse crunches
10 V ups
30 seconds bicycle
50 crunches
Then stretched out my abs and had breakfast:
3 fried eggs
swiss cheese
toast + butter
milk + 20g whey
Couple 30 minute bike rides today and did a few sets of 100 crunches.
Stretched out a lot and just rested I guess.
Felt very good in the warm up and was eager to get to the real speed/power work.
4x80m uphill at 70% speed-focus on form-walk back recovery
3x10m uphill bounds-1 minute rest inbetween
3 mins rest
2x5x10m uphill sprints-90 seconds rest between reps-3 minutes rest between sets
5 mins rest
3x60m uphill sprints at full speed - 4 minutes rest between reps
10 minutes rest-light 100m jog on grass
10x10m sprints on flat grass from blocks-90 seconds rest between reps
Cool Down did just a light jog on grass for a couple minutes and stretched out holding each stretch for 15 seconds and had a small whey shake + 20 dextrose and headed to the gym.
Bench Press 4x15,12,10,8 -2 supersets of 10 clapping push ups
Pull Ups 3x15
Chin Ups 3x25
Lateral Raises 3x12
Deadlifts 5x8,6,6,4,3
Box Squats 3x8
Seated Calf Raises 3x15,10,8
Abs
3x30 russian twists with med ball
3x15 incline sit ups with med ball
4x20 V ups
2x100 crunches
2x30 oblique crunches
2x30 side crunches
1x150 reverse crunches
1 set fast crunches for 90 seconds
Went on the stationary bike and did a light 5
minutes on it and did a long stretch after.
Had another short bike ride today ya big time bike rider, I go everywhere with it 
I added a new routine to every morning I wake up which is : 10 push ups + 50 crunches.
For breakfast I had some fried eggs + bacon + waffles. For lunch I ate sphagetti and meatballs, and dinner had chicken and rice. Ate ALOTTT Had lots of snacks through the day, lots of fruit too (I do eat some healthy like I said before…lol ) Also had a home made burger too.
Had 3 whey protein shakes today, one inbetween workouts and another big one post workout. The other one was a bit after breakfast. Two of the shakes had dextrose in them. Had my multi vitamin at 7:30 and also had amino 12000 (6 pills) pre workout and had 3 more post workout.
Darn, I shouldnt have given up biking 2 years ago. Now all my friends are beginning to bike. Im gonna start doing it again too. It’s fun stuff. All those routes and whatnot.
Warmed up pretty quickly today, more static stretching.
10x100m at 75% speed-30 second rest-on grass
10 minutes rest and stretching
100 crunches
1x1000m at “decently” fast pace
6x50m on grass with ab circuits inbetween
Cooled down
Also had a bike ride a bit later in the day to friends house and back.
Going to attempt a one rep max on the bench press today, but first…a trip to mcdonalds
Chest Flys 2x6
Bench Press light warm up sets 2x15 (115 pounds)
Bench Press 4x4,3,2,1 (one rep at 245)
Then took my attempt at 250 succesfully and then attempted 255 and succeeded but getting the bar up the last few inches was causing my eyes to go literally: :eek:
Lat Pulldown 3x8
Firsy day of school…not gonna do much today, just resting I guess.
Had gym class today in school, I will everyday until end of january. Ran 3 laps around the track for warm up and played soccer on the field for about 50 minutes.
Later in the day did:
General ab circuit :1000+ total reps
20x50m on grass at 70% speed with walk back recovery
Lots of stretching
Morning:
Ran 1200m again on the track for warm up in gym class and played football.
Evening:
20x15m sprints on grass
10x 20m bounding
Squats 6x8
Reverse Hypers 3x8
Leg Press burnout set
Did a 5:27 mile today in gym and played soccer afterwards. Didnt do anything else throughout the day, feeling a bit slugish lately.
5x10m uphill runs at 70% speed
6x100m at 70% speed
5x10m uphill runs backwards
2x20m power skips for height
1x60m bounding
6x10 box jumps
1x550m on grass
6x10m sprints on grass
5x10m uphill sprints
Bench Press 4x8,6,6,6
Squats (parallel) 4x10,8,6,6
Lat Pull Down 3x8
GHR 4x10
6x12 forarm curls
It was raining today so I decided to just stay indoors and go to the gym.
10 minute stationary bike at medium pace
DB Shrugs 3x20
Smith machine shrugs 5x10 + 1 burnout set
4x12 calf raises
4x10 knee raises (hip machine)
30 minutes of general ab work with med ball and without
Skipping (variety of movements) for total of 10 minutes
5 minute stationary bike + 10 minute static stretch
Later in the day did about 15 minutes of boxing
Phys.ed Class
1200m run on track for warm up
Played about 45 minutes of football
Stretching
Later in the day arm wrestled several people (and won easily of course ) but a bit sore in my right forarm now.
800m run at fast pace for warm up
45 minutes of football
–
4x150m on grass at 80% speed
10x10m uphill sprints
5x10m sprints on flat grass
–
Bench Press 4x8,8,8,6
Deadlift 4x8,4,3,2
Lateral Raise 3x12
One Arm Seated Rows 4x8
Glute kick backs 3x12
1x400m at PB pace
30 minutes of football
Im pretty tired now and going to just take the rest of the day off and stretch out a bit.