today:
Inclineflys:12Kilo1313 reps
uneven Rack Chins:77*4
free Handstand traininig: 15 min …getting better and better…
GluteHamRaises with Gymnastic Band:88*8 some of those reps were a bit cheated
Shrugs: 40Kilo2020*20 in about 2-3min
Rotator cuff:2*12 Gymnastic Band
Abs Gymnasticexercise:3332*2 reps…
well done… especially the handstand is improving from time to time… great
yesterday no training…
today:
free Handstandtraining
jumping Pushup
Puhup with hands on gymnasticball
Pushup with leg on gymnasticball and pushupbars
pushup…
then some stability work on legs…
Today:
Pullups:+10Kilo77
Dips:+20Kilo87 hou I think in about a few weeks I can dip that weight 10times 
free Handstand work: 15min
Frontsquats:65Kilo66
Semi-Sumo-Deadlift:80Kilo34*5
SZ-Curls:10Kilo each side… without ez-bar weight…*15reps I was shaking :eek:
Face Pulls:2*15 Gymnasticband
Rotator cuff:2*12 Gymnasticband
little update 
The last weeks…
I have a new work out plan I will post it tomorrow or so I think…
Of course I practised 
the last week I paused because I was ill and I needed the break so badly
Update:
Training today:
For this week I will try GTG for Pullups
todays total reps: 30
Dumbbell Incline bench press: 22Kilo10101010
Dips:1315 ridiculous
Backsquats:70Kilo35 reps
Semi-Sumo-Deadlift:90Kilo33 YEAHH DAMN new RECORD
Face Pulls superset with Dip shrugs:2*15 both
done upperbody weak, legs great
So training of today:
Backsquats: olympic stand, ATG depth: 70Kilo* 20 single reps, good for technique and was fun
V-Ups:2*15 reps
Hip Bridge?: 5-7 à 20 reps
Workout yesterday:
20min Boxing
Arm workout
…face pulls, rotator cuff… serrauts work …
today:
Grip strength
rice gripping
and Ivanko Super Gripper Training (6 Sets? 7 reps)
Today:
5min warm up
8-9min HIIT (6 - 15sec sprint)
~10 rest
then again 8-9min HIIT (6 - 15sec sprint)
5min cool down
Today:
just 45min of slow joggin, was great, it is wonderful to jog in the evening, so great the evening sun…
then abs,core training and griptraining(Rice gripping, Ivanko Super Gripper)
Ok back on track, and motivated…
and slow 
I am fat joking but I am slow and have to change this to achieve the old times and get even faster.
saturday track:
2 sets of 3*400 meters were planned with a break of 10 to 15 minutes between the set.
First set:
400 meters: 1 min 31 sec
3 min break
400 meters: 1 min 29 sec
3 min break
400 meters:1 min 25 sec
ok there had to be a longer break but I met a guy who was also running and we talked a bit, so we dediced to run the next 400 meters together, because after that the guy had to leave… so the break was a bit shorter…
I actually planned a faster run, but the guy said 90 sec so I thougt what ever it’s just one lap…
400 meter: 1 min 29 sec
3 min break
400 meter: 1 min 21 sec
3 min break
400 meter: 1 min 15 sec
was a pretty good first track session…
then…
sunday: weights
monday: 30 mins slow running, was busy on that day
yesterday: just some grip work
today: there are some first sprints planned, I will post it later
My routine now looks like this:
Monday: slow running 30-60 min
Tuesday: 20-30min boxing then shoulder rehab work and a bit abs
Wednesday:Sprints, up to 60 meters maybe longer oder shorter, I don’t really know yet
Thursday: weight routine
Friday: hill running, 4 times up the hill, each run takes maximal 2 mins
Saturday:2 sets of 3*400 Meters
Sunday: weights
yepp I will post the weight routine later, I am so excited about this running season.
I actually can’t decide wheter I will practise for the 400 meters or the 100/200. Maybe the 200…
For school I have to run aa 12 min run. I am trying to run 3 kilometer, but I hope it doesn’t has a great effect on my 200 meter time, I hope it doens’t make me slow but will see maybe it’s actually good because my endurance is on a low level…
I have to aplogize if there are to many orthographic mistakes :o
What do you think about the running plan? Any suggestions?
Tom
today:
~8 min warum up jogging
then stretching,warm up sprints
…
Sprints:
2*20 meters 2min break between
3*40 meters 3min break between
3*50 meters 3min break between
~8min cool down slow jogging
the speed was ok, but I have to work on the technique…
Today:
2h weight training
I will write it down, maybe tomorrow…
weight training yesterday:
very wide grip Pullups: 8888*8 reps
Bent over rows: 50Kilo1010*10 reps, bad feeling next time I will switch to one arm rows
incline Bench press:70Kilo4444*4 reps
Dips:2020 reps
one arm shoulder press standing:12Kilo1010*10 reps each arm, damn light weight, but my shoulder was already done from dips and bench pressing
olympic (ATG) Squats:70Kilo866 reps
40Kilo20 reps burnout, read it in one thread here on this site and I think it’s a good idea.
damn the squats were pretty hard, but great feeling I love squatting…
Hammercurls:12Kilo1010*10 reps
Rotator cuff work: 212 reps superset with Dip shrugs: 216 reps
total time: 2h…
Today hill sprinting:
~10 min warm up( jogging and some stretching)
2*30 hill bounds(from one foot to the other one, I don’t know how to call them :o )
2*15 bound with two legs ( don’t know how to call them…)
then:
4*30 meters hill sprinting with 2 min break between
4*50 meters hill sprinting with 4 min break between
about ~8 min cool down jogging
and some stretching… done
Today’s track training:
Warum up and stretching
afterwards:
first 200 Meter: 35 sec
2min break
200 Meter: 32 sec
2min break
200 Meter: 30 sec
5 min break
400 Meter: 1 min 16 sec
3 min break
400 Meter: 1min 13 sec
3min break
400 Meter: 1min 9 sec yepp…
few min break
3*15 reps V-Ups
Cool down jogging
done
great track training…
Today weights:
Pullups Dropsets:
+15Kilo5 reps
dropped
+10Kilo4 reps
dropped
+5Kilo*3 or 4 reps
…
+15Kilo5 reps
dropped
+10Kilo3? reps
dropped
+5Kilo3 reps
dropped
Bodyweight only2 reps
Dips:
+20Kilo555555=30 total reps
Handstandpushups on push up bars:11*1 were rather hard
French Press seated Dropsets:
+7,5 Kilo each side8 reps
dropped
+5Kilo10 or 12 ? reps
dropped
+2,5 Kilo*15 reps
…
second sets,same as above just some rep differences sometimes
Sz Curls Dropsets
+7,5Kilo each side:15 reps
dropped
+5Kilo10 or 12? reps
dropped
+2,5Kilo*15 reps
…
second sets,same as above just some rep differences sometimes
Face Pulls:1215*15
15 Pushups burnout on bars to get a nice depth
tomorrow light jogging…
today:
30 min slow jogging and abs
just grip training today,I hope I can sprint tomorrow, time will be close…
Today weight training, will write it down, tomorrow, had an accident 
I hope nothing serious
Today hill sprinting:
415 bounds up the hill
3? A-Skips up the hill
430 Meter hill sprints with 3 min break between,
450 Meter hill sprints with 5 min break between
My rips hurt a bit, because of the accident, yesterday
ayye:
Yesterdays weight training, was good a part of it were squats:
75Kilo222 PB
40Kilo25 or 26 reps
Today track session:
bad conditions, bad nutrition, I just drank 1 liter water before…
warum up
200 Meter - 31 sec
2 min break
300 Meter - 52 sec damn this one was slow:)
3min break
400 Meter - 1 min 17 sec- hm felt pretty hard :o
10 min break
200 Meter -31 sec-
2 min break
300 Meter -47 sec- wow was great but I can run that faster I think
3 min break
400 Meter -1min 10 sec- yepp good feeling
this training was not optimal, but still good,
was damn hot on track
I talk to differnt people and I think I have to change my schedule