As of this morning, I am giving up on Lucky Charms Cereal for breakfast with exception on my birthday, independance day, groundhog day, and st. patricks day…
-Rens roomate.
Hahahahaaaaaaaaaaaa.
Since I began this Journal: July 15, 2004 and June 11, 2006
1 Year,
10 Months,
and 27 Days
32.5
…
Body Weight: 215lbs
Body Weight: 210lbs
My New Fav Drink:
Ok, so I haven’t been so dilligent on updating this journal. So, here are some workouts going all the way back to the 13th of June. I will just type what I have in my hard-copy journal.
June 13:
Shoulder still giving me grief.
10 x Slam Dunk attempts.
5 x Tempo (20m) into Crash-mat.
2 x excells.
4 x Full SPeed Starts to 20m into Crash-mat.
Front Shoulder Raises at 45 degree horizontal angle
Core 9 x @ 30 seconds.
June 20:
PowerCleans - a bunch.
Jerks - a few
Snatches - a few
Front Squats 40kilos x 10 reps
Overhead Squats 40kg x 10reps
10 core (8 with the 7kg MedBall @ 30 seconds each)
My shoulder feels great.
June 21:
Short Jog/walk.
June 22:
Snatch 60kg (maybe more, I wasnt really paying attention).
Clean: 90kg for a few, 100kg x 1, 110kg x 1 ( This is my personal best, but this time I did it without mass amounts of L-Tyrosine and caffeine).
Clean & Jerk: 90kg x 1 (New PB).
Core: 10 exercises with 2kg MedBall. 30 seconds each.
June 23:
Tempo 90m x 10 @ 50%
June 24:
Clean - shrugs with 40 kg.
Press - a few wth 40kilos.
Today I spent most of the day hooked up to my TENS machine (shoulder, lowerback, left glutes/hams), icing my shoulder, and contrast showering my knees and big left toe. I have so many little nagging injuries that I have neglected for so long that I figured it was about time to deal with them. It feels great. I am most looking forward to my big left toe being better. It is what caused me to retire from sprinting. I think it was also a cause of slight depression all these years. Heal toe heal!
I’m glad to see you back in action Herb! Keep it up!
You’re doing awesome with the olyimpic lifts, can’t wait to see you compete against Guy in August! 
GOOD WORK!!!
Yup, its motivating to see your trainer in action. Keep it up.
Wait…our coach has been training?
I thought he was in Germany playing footy with the German Squad?
Rock on Coach
Tempo:
From one end of a chunk of grass to the other, then walk back. (About 90m). This was around 60-67% effort or top speed if my 100m time is around 12 seconds.
-tempo : walk
1. 19.54 : 1.06.64
2. 18.87 : 1.10.37
3. 17.00 : 1.08.44
4. 16.82 : 1.08.86
5. 16.89 : 1.08.68
6. 15.94 : 1.22.99
7. 16.76 : 1.17.44
8. 16.12 : 1.12.45
9. 16.38 : 1.13.24
10. 15.94 : 1.12.88
11. 16.18 : Fini.
I can’t seem to wipe the grin off my face. Today was the first time in about 6 or more years that I actually felt like an athlete. My whole body felt strong, fast, bouncy, and powerful. It was awesome. Of course I went and tried to touch the bball rim with my head (nowhere near), and I am tired now, but for a few minutes there I felt AWESOME!
Ok, so I attempted to Clean 115 kilos about 5 times today. I managed to get super close on two attempts, but alas…next time. Next time! I can do this!
I did a bunch of cleans with the kids who are nipping at my heels with their crazy strength! As a whole my group is improving and I am feeling super good as a coach. I am training a bunch of superstars and it’s great.
Tempo : Walk
1. 19.91 : 1.06.02
2. 18.04 : 1.09.06
3. 16.68 : 1.11.56
4. 16.07 : 1.10.50
5. 16.31 : 1.11.38
6. 17.69 : 1.36.33
7. 16.92 : 1.12.94
8. 17.61 : 1.13.69
9. 16.94 : 1.12.44
10. 18.87 : 1.31.14
11. 19.01 : 1.11.73
12. 17.50 : 1.14.43
13. 17.40 : 1.12.68
14. 17.38 : 1.13.36
15. 18.12 : 2.12.07
16. 18.39 : 1.14.06
17. 16.68 : 1.11.45
18. 19.74 : 1.05.56
Felt decent today. I almost didn’t work out…actually, ya right…I was ALL OVER this!
Warm-up.
Some tempo, leg swings, and 2 accels.
20m uphill x 3
-3.90
-3.68
-3.63
Weights:
Clean
-90kg x 3
-100kg x 6
-100kg x 1 with Jerk attempt.
Clean & Jerk
-100kg x 1 (PB)
-100kg x 1 (lost it upstairs though and had to dump it in behind me.
-100kg x 1
Snatch
-60kg x 5
Bench Press
-95lbs x 10
-95lbs x 12
115lbs x 4
Clean Grip Deadlifts
-160kg x 1
-177kg x 1
-160kg x 1
Core
10 exercises with the 4kg medball.
5x40seconds on:40 seconds rest. 5 minutes rest. 5x40seconds on:40 seconds rest.
[b]Tempo:
tempo : walk[/b]
1. 23.16 : 1.15.92
2. 21.14 : 1.15.24
3. 19.07 : 1.15.68
4. 17.74 : 1.21.63
5. 19.95 : 1.17.87
6. 18.37 : 1.19.19
7. 18.01 : 1.15.00
8. 18.25 : 1.27.12
9. 19.31 : 1.17.43
10. 19.63 : 1.16.62
11. 16.96 : 1.27.42
12. 16.76 : 1.20.74
13. 15.57 : 1.16.30
14. 16.13 : 1.21.33
15. 16.31 : 2.26.55
16. 16.43 : 1.23.45
17. 16.74 : 1.19.82
19. 15.05 : 1.31.28
20. 15.60 : 1.34.31
21. 17.27 : 1.23.37
22. 18.43 : Finished
1 July
Cleans
5 x 40kg
5 x 60kg
Clean and Jerk
5 x 70kg (got in trouble for not warming up with the Jerk first).
3 x 90kg
1 x 100kg. I wasn’t planning on doing this, but I figured I should show Guy that I wasn’t telling a lie from Thursday’s workout. He actually had his doubts.
Bench Press
8 x 95lbs
8 x 95lbs
15 x 95lbs
Cardio
20 minutes Elliptical machine doing intervals of 3, then level 7. heart rate around 140bpm.
3 July
3x(5 minute jog : 1 minute walk).
5th July 2006
1. 24.01 : 1.06.45
2. 21.10 : 1.08.57
3. 23.44 : 1.09.05
4. 20.57 : 1.13.44
5. 19.57 : 1.46.62
6. 42.63 : 27.62 (Here I went double tempo, half the walk)
7. 20.25 : 31.37
8. 18.87 : 30.14
9. 50.02 : 23.86
10. 19.31 : 34.86
11. 19.45 : 38.43
12. 18.50 : 34.25
13. 18.43 : 31.88
14. 40.63 : 32.63
15. 22.11 : 4.15.50 (walked a full lap)
16. 21.00 : 30.76
17. 20.70 : 33.80
18. 43.12 : 31.31
19. 22.94 : 32.13
20. 20.25 : 37.26
21. 18.93 : 34.43
22. 43.93 : 33.51
23. 22.14 : 36.92
24. 21.25 : 1.35.37
25. 3.08.88 : 2.24.88 (slow jog and then walk to home).
Body Weight: 210.5lbs