My training age is one month and I donno i find the leg press work the mucsle more than an improper squat aint it??
medicineball?I dont have them so…
corework?what do you mean I just do pushups,situps…
I dont care about those gurls by the way,I will go slowly and surly
lol man, i dont care about em either, i just wanted to illustrate the deal.
sooner or later, u will forget about this nasty feeling, and you will improve ur squat too
Today Strenth & Acc
I did two laps around 1\2 the soccer field,strech…
7*30m with 3-4min recovery my best was 4.1. 
Than the Strength training :
Leg Press:
3*10 @70kg
Bench:
210 @42.5kg
110 @45kg
Leg Curl :
3*10 @25kg
Military press:
3*10 @ (22,22,22)kg
Barbell reverse curl:
3*10 @ (27,27,27)kg
Wide grip pull down:
3*10@ (110,120,120)lbs
I did two laps,strech…
4*60m with 3-4min recovery my best was 7.5 
.
Did some 10s too most of them 1.82 and two of them were 1.70 and 1.79.
Than the Strength training :
Bench:
3*10 @45kg
Military press:
3*10 @ (22,22,22)kg
Situps:
3*30
Leg Press:
3*10 @70kg(I felt a pain on my head I think all the blood went down to my legs,I was so close to the thing so it was like deep squat,any ways I stopped after this…)
…Stupid week…
What kind of shoes do you wear during training? Speed work? Tempo work? This being your first journal, I recomend recording as much as you can. Heart rate, water consumed, what shoes you worked out in. Little things like that. I don’t have all that stuff on my CF journal, because I use Nikerunning.com for all of the details. Nike’s got good setup, the defalts mainly geared towards distance runners, but every little bit is customizeable. (And it’s in a number of different languages)
adidas caution for tempo
adidas cosmos for speed(I think it is a mid distance spike but thats all i can find here)
Ahh, a man after my own heart. Adidas are the nizzle
01-1-2005
Pain in the knee.
Yao Happy New Year(kindda late)
Any ways I am BACK!
I did 2 laps warmup,streched…
Than split runs 2550m walkback reps, 15min sets.
All of them were like 6.1,6.2,6.3
At last I timed another one, It was 6.31 FAT equivalent.
Than to the weight room:
Leg Press:
3*10 @(70,80,80)kg
Bench:
3*10 @45kg
Leg Curl :
3*10 @(25,27.5,27.5)kg
Military press:
3*10 @ (22,22,22)kg
Wide grip pull down:
210@ (120,120)lbs Behind neck
210@ (120,110)lbs Infront of the neck
I’m Fresh
One and then the two
Two and then the three
Three and then the four
Then you gotta BREATHE
Yo these people can’t breathe when I come through, Lane too
Some shoes, gotta be 7 man
It’s not even funny they can’t BREATHE
Look look, they hearts racin’
They start chasin’
But I’m so fast when I blow past
That they can’t BREATHE
Yao can’t share my air, or sprint a 100 in the spike i wear, and I’m getting better year by year… 
I will put my pic to see how much I will develope!