hey guys after i thought i was done iwth the season i found that the national trials for the arab games are in the 21st of september so i said k,1 week active recovery then resume training,but the senior chapionships are on the 23rd of august,first i wasnt sure to play or not then my coach convinced me to play so i think i will be running at the nationals
Hey, I haven’t read much of your journal so excuse me if I’m wrong but, do you live in alexandria in egypt?
Ah, just read now that you got back from holiday on sharm el sheikh a while ago so you do live in egypt 
. How old are you? I’m just a bit curious because I used to go to CAC. What is the sprint scene like over there nowadays 
?
i’ll be turning 18 next month,2nd at national high schools chapionships in 100 and 3rd in 4*100
and alot of other medal in relay in nationals,came 5th in last championships in both 100 and 200, and by the way what is cac,
Ah thats pretty impressive.
CAC = Cairo American College
Your training seems to be going well, keep up the good work!
senior nationals went great came 2nd in my heat 11.07 = pb
but then a fucked up thing happened in the 2nd heat as the clock didnt work so they framed the timmings and i wasnt in the finals anyway i am happy with my run and ready for the trials
ive been doing this week hard wieght lifting
sat,mon,wed lower body
sun,tus,thurs upper body
lower
110@ 50 kg
18@70kg
16@90kg
14@110 kg
12@120 kg
then down the ledder this is for half squad
before 410 single leg curls and extension @15 kg
upper body sat bench press all types of bench exercises
tues back ack press,dead lif etc
thurs shoulders all type of shoulder exercise
will be doing this for another week then unload for the trials and will be running next week
The time worked there in the second heat as I might recall. is the 11.07 a hand time? I remember the second heat had salem for a trial and Maghraby won with I think Ahmed Mostafa in second place. I think! I cheched the photo finish scores. and I saw the printed page. I think the 3rd heat was Ahmed Naser and Magdy. I won the 4th heat if you want to know me. I guess you can know that from the avatar. I’m the guy to the left just in case you don’t notice. It was a nice champs though. poor times in the final but I was so ill that day I was edged for 3rd place. I have to thank god anyway. Just 3 months of training after that 2 year back injury and I’m back in the top 3. Not bad. Good luck anyway. And take care
as i can remember maghraby was pissed cuz they placed him 4th in his heat and he protested and went in the final and my 11.07 was i dont know the ref said it.adham who came behind maghraby and salmem his time was 10.88 and every one hand timed it 11.22 also he told me he didnt run 10.88 so i think this champs were messed up
Salim ran 10.97electrtic. Maghraby came behind him with 11.00 electric. The problem was in the first and second heat. That problem was that they could not identify people on the computer screen because they first two heats went out without lane numbers on the side of their legs. So The couldn’t know who’s that who’s second and so on. Thats why they put maghraby in 4th and they put the 4th guy in his place. Just because they were confused because they don’t know which lane he was in. But then it was identified and fixed. Adham was the second in my heat. We were talking about our heat being so late in the day. I mean heat 2 were probably watching us from the stands. That was too much delay.
1/9/2006
tempo missed the mprning wieght training session
100+100+100+200
100+100+200+100
100+200+100+100
200+100+100+100
recovery 1 min bet rep 4 min bet set
the runs 100 at 16s 200 at 32s
2/9/2006
wieght training
bench press inclind 410 @42 kg
bench press 410 @60 kg
butter fly with dumbells 35 Lbs each 410
arm curls 410
4/9/2006
tempo
100+200+100
100+200+100
100+200+100
100+200+100
recovery 1 min bet rep 3 min bet set
the runs were about 70%
6/9/2006
2*(4*200)@28 sec
recovery 3 min rep
8 min set
9/9/2006
100+100+100+200
100+100+200+100
100+200+100+100
200+100+100+100
recovery 1 min bet rep 4 min bet set
the runs 100 at 16s 200 at 32s
tmrw morning
wieght training upper body
sprints and noon the trials are open again
Practiced some starts 2day
missed training 2day which i should have done tempo
12/9/2006
any way 2day i praticed some starts too