Today sprints:
warum up…
3*10 Meter - 1 min break between
a few minutes break
4 or 5* 30 Meter - 3 min break between
a few min break
3*40 Meters - 4 min break between
cool down ( joggin home from the track to my home 
, about 8-10 minutes)
then at home:
glute activation 212 reps
adductor work 215 reps with gymnasticband
ab work
to finish a exercise I have seen on youtube with gymnasticband, it imitates the running movement, but static…
I have a question, a trainier talked to me, he said I should raise my body up from 10 meters,
But I read somewhere here I think ?, you should raise your body up from 30 meters,
what is right now?
Today weight training:
Pullups very wide grip:88888541=50reps
Dips:10101010101010105555=100reps
Frontsquats:
75Kilo11*1-reps
Semi-Sumo-Deadlift:95Kilo11-reps
French Press seated superset with Sz-Curls and I used some intensity techniques…
great training, great pump
my ankle hurts a bit, don’t know why 
Today’s training:
warum up …
400 Meter - 1 min 25 sec -
3 min break
400 Meter -1 min 23 sec -
3 min break
400 Meter - 1 min 20 sec -
10 min break
400 Meter - 1 min 20 sec (but faster than the last one)
3 min break
400 Meter - 1 min 19 sec -
3 min break
400 Meter - 1 min 09 sec -
good, but times are too slow,
I have new running shoes they are awsome I have such a great feeling with them.
yesterday, weight training:
very wide grip pullups:1512*8 reps
Dips:10202010 - weak today :rolleyes:
one armed shoulder press:17 Kilo101010
7Kilo555 explosive ones
Squats, olympic stance, ATG, 75Kilo2
77,5Kilo1
77,5Kilo*1
1/4 squats: 30Kilo*3*3*3*3*3 explosive ones
Sz-Curls: 5 Kilo each side: *25 reps, a few sec break, *15 reps, a few sec break *15 reps / kind of burnout
some shoulder, face pulls, dip shrugs, rotator cuff,
adductor 4 sets
some static strength work…
done
my ankle still hurts a bit
Today, training with the team again, I hope I can do that now regulary, I think I can get faster in less time when I train in the team
we did
warum up…
-3*70 meter full sprints, long break between
-a bit shot put training…
-endurance:
8*200 Meter with short breaks between
times:33 / 33 / 33 / 31 / 30 / 31 / 30 / 27 - sec -( this one was crazy, suddenly I felt that I have more power as I thought, so I ran 27…)
cool down
great training
my coach thinks I can run the 200 Meters in around 24 sec in about 6 weeks, I would be great if, but if not I don’t mind, but I try my best
first training after hamstring strain
training with the team
warum up
block starts
5 or 6 * 30 meter sprints
cool down
Let see what my hamstrings says tomorrow I hope it is ok.
core, gripstrength:
TGU: 12 Kilo 34*4 very very light weight
Pushup on gymnasticball ab combo:2121*21 reps
L-sit: 3*?sec
some physio exercises
Ivanko Gripper training…
Track session today
warm up
4*60 meter sprint from blocks
5 or 6 *4 reps hurdle bounds
a few high knee hurde drills
4*400 Meter times: 83 sec/ 81 sec/ 74 sec/ 72 sec
cool down
total time: 2h
I can feel the strain still slightly, so I couldn’t sprint 100 %
weights
30 min plyometrics…
pullups: +15Kilo5542
Dips:+30Kilo**334=10 negatives
HSPU:22*2 cool…
Incline Flys:12Kilo86 damn weak
explosive 1/3 Squats:5 sets 7 reps, 40Kilo
one leg curls, swiss ball:710*15 nice exercise…
Hammercurls:12Kilo1512+6+5 reps
Triceps Pushdowns:108 wow great feeling hard work…
Face Pulls:3*15 again great feeling
rotator cuff:3*12 reps
I hope I didn’t forget something…
track training
warm up…
speed endurance
4*110 meter flying / 8 min between reps
8 min rest
2*400 meter / 79 sec / 73 sec
cool down
damn I was so excited before each 110 meter, so great
my trainier give me this plan for today because the other teammembers are on a competition and he said to me I should practise 4110 flying and if I have a bit rest I should do 2400 meters…
great training, but the heat damn
today weight training:
wide Pullups:158*6
Dips:2020*10
one arm shoulder press standing:7Kilo7777*7 explosive ones
Incline Flys:12Kilo810
very light Frontsquats:40Kilo1010
Semi-Sumo-Deadlift:40Kilo55
I am a bit afraid to use heavy weights there
Sz-Curls:+5Kilo each side2520+10+12 reps burnout
Face Pulls:3*15 reps
Triceps Pushdowns gymnastic bands:168+3
Ilopsaos work:1 min total
Adductor work:3*15 reps
rotator cuff:3*12 reps
done
yesterday track training:
warm up
drills
100 Meter test in training, no competition, just a time to know where I am now: 12,10 sec or 12,20 sec
but the warm up wasn’t the best and I had no one to push me, the other one who ran was a my teamcollegue a girl that ran I think 15 or 16 sec… and remember I am just 2 weeks back in training blablabla 
I want to go under 12 sec this season
after the test
3*50 meter sprint with some start drills before
after that
3*500 meter :eek: damn, for tempo hardness
times 1min 27 sec / 1min 23 sec :eek: / 1 min 21 sec:eek:
damn after all this sprinting before this was so hard…
Today I feel a bit ill, I will rest for about 2 days I think…
But I am relly glad with the 100 meter time because I couldn’t run for a long time and I think I can go pretty fast if I continue training…
My cold is better.
Maybe I can run tomorrow.
still not fit enough to train, this makes me fucking sick :mad:
today finally weight training…
will write it down, tomorrow
yesterday weights…
Pullups:1286reps… hmm
one armed dumbbell rows:32Kilo66reps
Face Pulls:151515reps
Dips:+30Kilo334 negatives
HSPU:212
Incline Flys:7Kilo20reps, 12Kilo9reps
1/3 Speed Squats :40Kilo77777reps
One leg curls on gymnastic ball:81012 reps
damn my hamstrings were blown up after that curls
Concentration curls:12Kilo1213+4reps
Pushdown Triceps 2Gymnastic bands:128+?reps
Dip shrugs:2020 reps
Rotator cuff work:1515reps
total time: almost 2h
track
warm up
some plyometrics(jumps,bounding,drills)
6*20 meter flying sprints, 4min break between
so, felt ok…
cool down
weights…
explosive Pullups:5555reps
Face Pulls:1515*15 reps
Dips:10101010101010101010=100Dips
explosive one armed shoulder press standing:7Kilo7777*7 reps
Frontsquats: up to 75Kilo11,
Semi-Sumo-Deadlift:up to 95Kilo11 reps… the 100 are coming…ok I think my Hamstrings can handle the heavy weights again
Adductor:1212*12reps
Psaos movement(imitates a part of the running motion)1010*10reps
Rotator cuff:1215*15reps
L-Sit:3*10sec
Gymnasticball, Pushup, abs combo:2015? reps
I hope I didn’t forget something…