29/11/2004
hye every one i guess i will start writing my training on this site,
any way today was my first day after my exams say i stopped trainng after my 100 and 200 races 2 weeks ago,i fell off the staris and hurt my slf its nothing too serious but it hurts any was i couldnt run so i began with 2.5 km at 12.30 mins then some stretches and off to the gym
i did 412 bech press 50 kg
412 dumble arm swings 15lbs
412 push ups
412 pull ups
then butterfly 4*12 36kg
i couldnt do abdominals or squats as they hurt
Good luck ! 
i should train at least 3 times a week cuz i have to study
so i didnt train today
tommorrow i will do the same training that i did on29/11/2004
and thanks good luck for u too
1/12/2004
wednesday
it was a good session i ran 1.5 km ar 6 min,then off to the gym
i did 412 butterfly last set was 40 kg the first 3 were 36 kg
412 dumble arm swings 15lbs
412 quadriceps last set was 56 kg the first 3 were 52 kg
412 shoulder pull first 3 sets were 45 kg the last one was 50 kg
1020 abdominals
4100 meters on grass back to back
Saturday 4/12/2004
i started my training with 2.5 k jogging ,then stretching and running drills then i ran 10100 meters ,recovery is walking back 100 meters the i went to the gym i did bench press 112 45 kg
212 47 kg
112 54 kg
shoulder pull 412 40 kg
half squad 80 kg 412 single explosive
butter fly 212 36 kg
212 40 kgruuning arm action with dumbells 412 15 lbs
412 pull ups
200 abdominals
Monday 6/12/2004
tempo session
6200 returing the the distance walking was my recovery
the the gym session
arm pull 212 45 kg
212 50 kg
butterfly 212 36 kg
212 40 kg
arm action 412 15 lbs
quadriceps muscles 412 52 kg
hamstring muscles 212 43 kg
212 47 kg
abdominals 1020
lean bench press 3*10 70 lbs
thursday 12/12/2004
was really good training the weather was really good i did
6250
recovery was returing the distance walking
the to the gym where i did
dumbell arm action 412 15 lbs
bench press 112 40 kg
212 47 kg
112 61 kg this wieght was to much but did it an its my pb
butterfly 112 36 kg
212 40 kg
112 49 kg
quadriceps muscles 112 52 kg
312 56 kg
hamstrings 112 43kg
312 47 kg
i was too tired so i skipped the arm pulls
9/12/2004 not 12/12/2004
sorry
11/12/2004 saturday
tempo 6250
this session was better i felt in control and the times were even better and the rest was the same
the the gym session was as the following
arm action 412 15 lbs
bench press 412 40 kg
butter fly 412 36 kg
hamstrings 112 43 kg
212 47 kg
112 43 kg
quadriceps 112 53 kg
112 56 kg
112 63 kg
112 56 kg
arm pull 412 45 kg
the were super fast the rest between the same session of muscles was 20 abdominals
monday 13/12/2004
tempo
6250 were even better
then off to the gym
arm actoin with dumbells 412 15 lbs
quadriceps muscles 112 52 kg
312 56 kg
bench press 412 40 kg
butterfly 412 36 kg
hamstrings 412 43 kg
biceps muscles 412 15 kg
abdominals 200
16/12/2004 thursday
speed endurance session
started with 2.5 km easy jog
the stretching and running drills each 220 m
420 m rest 5 min
3.19,2.95,3.38,3.42 werent that good
the rest 5 min and
240
5.86,8.49 rst was 5 min
then 7 min rest
and
280
10.49,10.19
then 10 min rest
2100
rst 10 min ater each one
12.71,11.81
rest 10 min
620 pulling 20 kg
rst between each 4 min
18/12/2004 SATURDAY
6250 TEMPO WENT REALLY GOOd i was pushing my self to do them better
anyway after the tempo i went for the gym session
butterfly 45 54 kg
bench press 35 61 kg
15 68 kg
start leg action 45 each leg at 45 kg
biceps 45 29 kg
abdomials 200
half squat 4*5 90 lbs
thursday 23/12/2004
i missed one training session this week cuz i was ill
anyway i m better now i went today to train it was supposed to do the sprinting session but unluckly the weather was cold and rainy so instead idid a strong gym session
butterfly 45 59kg
half squad
16 70 lbs warming up
15 90 lbs
15 100 lbs
15 110 lbs
15 120 lbs
15 130 lbs
15 140 lbs
14 150 lbs
14 160 lbs
13 170 lbs
12 180 lbs
12 190 lbs
11 200 lbs
11 200 lbs
then i came down the wieght quickly
then i did 520 meters strides
bench press
45 68 kg
shoulder pull
45 68 kg
abdominals 200
biceps muscles
4*5 29 kg
25/12/2004
saturday
tempo
6250
48,47,49,45,43,44
gym
butterfly
45 59 kg
bench press
25 68 kg
25 74 kg
start leg action
45 45 kg
each leg
abdominals 200
biceps
45 29 kg
push ups 420
pull ups 410
arm actoin with dumbells
4*12 15 lbs
missed anothher training session for the shity school
any way 30/5/2004 thursday training will be as flow
sprint session
420 m
240 m
280 m
2100 m
the sprint training went very good the 20s were
2.10,2.09,2.19,2.29
the 40s
5.67,5.47
the 80s
10.04,9.98
the 100s
12.13,12.36
i m plesed with the 20s and 40s but stills i am sore from the hard work gues when the intensity of training decreases the 100s and 80s becomes better
1/1/2005
6*250
39,39,45,42,41,35
nice and hard job but managed to do it iam pleased with the performance the rest was constatnt 3 mins i didnt increase at all
HAPPY NEW YEAR TO EVERYONE
4/1/2005
tuesday
5150
20,20,20,22,19
gym session
sart leg action
45 45 kg
bench press
45 68 kg
shoulder pul
45 54 kg
butterfly
4*5 54 kg
abdominals 200