Tuesday-6-13-2004
tempo day
3x4x200m
3x70m Running A’s
GS Stage Training
Push Ups-3x10
Bodyweight Squats-3x10
Pull Ups-3x8
Lunges-3x8
Dips-3x8
MB Ab Circuit(3x30 sec)
Crunch
Rev Crunch
Twist
Jacknife
wednesday-7/14/2004 -intensive tempo day
5x300m 5 min rest between
jumps training:
Bounding-2x20m
Straight Legged bounding-2x20m
Vertical Jumps-2x6
Weights:
Bench Press-8x4 @ 115 w/20 sec rest
Back Squat-8x4 @ 195 w/25 sec rest
Power Cleans-4x5 @ 120 lbs
SLDL-3x6
Military Press-3x8
Seated Rows-3x10
Thursday-7/15/04-Tempo Day
-10x150m
-5x200m
GS Circuit
Push Ups-3x10
Bodyweight Squats-3x10
Dips-3x8
Pull Ups-3x8
bodyweight Ab Series-6 exercies-3x20
Friday-7-16-2004-Powerspeed Hills
5x40m Hills
5x10m
3x20m lying starts
MB Throws:
MB CHest Pass-2x10
MB Overhead Pass-2x10
Catch Roll Back, Roll Froward Pass (CRBRFT)-2x10
Plyos:
Vertical Jump-2x6
Hip FlexorJump-2x6
Stair Jumps-2x6
WEIGHTS:
Bench Press-8x4 @115 lbs w/20 sec rest
Back Squat-8x4 @ 195 lbs w/25sec rest
Power Cleam-4x5 @ 120 lbs
Military Press-3x8
SLDL-3x6
Seated Rows-3x10
Monday 7/19/04
4x30m Isorobic Exerciser
4x10m 3 pt.
2x20m MB Accels
3x20m 3 pt.
3x15m lying starts
MB Chest Throw-2x10
MB Overhead Pass-2x10
CRBRFT-2x10
Between the legs pass-2x10
Hip Flexor Jump-2x5
Lunge Jump-2x6
Stair Jumps-2x6
Vertical Jump-2x6
Bench Press-7x4 @ 125 lbs
Squat-7x4 @ 125 lbs
Power Clean-4x4 @ 125 lbs
Military Press-3x8
SLDL-3x6
Seated Rows-3x10
Let me just say this, when I got into the Y, I saw this girl…now I see her often but I remember back a couple years ago and now that i see her SHES gotten skinny. She was skinny in the firstp lace but now she HAS to be under 100 maybe even under 95 lbs! I would just like to thank all the guys out in the world who try to stress onto girls the view of “the perfect body” if I were the manager of my local YMCA i would of contacted her parents or refused to let her exercise until she gained some WEIGHT! I find this very disgusting. I myself like a girl with some meat on her bones, not liek fat or anything, but i’m sure you know what I mean. Its just thigns liek these that piss me off…And makes me proud that I am not part of this “Ana Generation” So girls, don’t succumb to all the other guys or magaziens few of “pretty” if you feel pretty at 120 or 180 lbs, then who cares what other ppl feel? Don’t hurt yourself for the long run jsut so you can please a few high school guys that you probably won’t see for the resto f your lfie or until your class reunion.
Sorry to break it to you, but for the most part it’s not about the guys! It’s really incredibly complicated and difficult and it sucks but it also makes you feel like you have control over your own life…
I won’t call myself anorexic, but I don’t approach food the way a normal person does. It’s good to hear that you noticed this girl though- if people were on my back about eating I’d probably do more of it.
look at my avatar… to me, that looks normal! it’s not right.
ah thas sick! The girl wasn’t that bad but she was still skinny enough…theres no way thats normal…ehh
Tuesday-7/20/04
2x4x200m
2x4x100m
4x70m running A’s
GS Circuit
Push Ups-3x10
Pull Ups-3x8
Bodyweight Squats-3x10
Lunges-3x8
Abs Series
Wednesday-went to a 7 on 7 passign scrimmage with the football team, told the coach I’d give it a try and if I liked it I would play and fi I didn’t at least I tried, I scored 7 TD’ in 7 games with one game being a 4 TD routing, but I didn’t feel the spark, nice alternative for intensive tempo though.
Monday-7/26/04
4x30m w/Isorobic Exerciser
3x10m 3 pt.
3x20m MB Accels
4x20m 3 pt.
1x30m 3 pt.
MB CHest Pass-3x10
MB Overhead Pass-3x10
CRBRFT-3x10
Stair Jumps-2x10
Vertical Jumps-2x6
Lunge Jump-2x6
Hip Flexor Jump-2x5
Bench Press-6x4 @ 135 lbs 2.20 sec rest
Back Squat-6x4 @ 225 w/25 sec rest
Power Clean-4x3 @ 135 lbs
Military Press-3x8 @ 80 lbs
SLDL-3x6 @ 135 lbs
Seated Rows-3x10 @ 100 lbs
Ab Series:
DB Physio Ball Crunch-3x20 w/15 lb DB
Jacknife-2x50
Clams-3x20
Hanging Leg Raise-3x10
Oblique Crunch-2x20 each side
Tuesday-7-27-04
Tempo-2x4x200m
3x80m Running A’s
Circuit:3x20 sec
Push Ups
Bodyweight Squats
Mountain Climbers
Jacknifes
GS-went through the weight machinesi n the local Y doing 3x10 each at a light weight.
Ab Series
Thursday-7/29/04
Tempo-3x4x200m
4x70m Running A’s
Ab Series
Friday-7-30-04
5x30m powerspeed hills
4x10m 3 pt.
3x20m crouching start
1x30m 3 pt.
MB Chest Pass-3x10
MB Overhead Pass-3x10
CRBRFT-3x10
Lunge Jump-2x6
Hip Flexor Jump-2x5
Stair Jumps-2x10
Bench Press-6x4 @ 135 lbs
Back Squat-6x4 @ 225 lbs
Power Clean-4x3 @ 135 lbs
Military Press-3x8
SLDL-3x6 @ 135 lbs
Seated Rows-3x10
Ab Series
Monday-8-9-04
2x20m lying starts
2x20m 3 point starts
—5 min break----
3x30m 3 pt starts
1x30m crouching start—TIME:3.93
Plyos:
Stair Jumps-2x7
Knee Tuck Jump-2x10
Lunge Jump-2x6
Pike Jump-2x6
Weights:
Bench Press-4x4 @ 145 lbs w/20 sec rest
Back Squat-4x4 @ 245 w/25 sec rest
Power Cleans-4x4 @ 135
Incline Press-3x6 @ 100 lbs
Lat Pulldowns-3x10 @ 90 lbs
Rev Leg Press-3x10
Someone told me i had a pain threshold of a dead animal today…That was pretty nice to hear…Also just got me my tickets for the Akron Hoban vs. Akron Garfield football game…Get to see 2 of the best Halfbacks in Ohio…Hobans is barry sanders like…5’9 190 lbs with SPEED (14.4 110 hurdles) and Garfield’s HB is simply just a freak…as a SOPHMORE last year he was 6’3 222 lbs and ran a 10.7 100m…and he ain’t one of them older sophmores hes one of then younger ones…HE JUST TURNED 16 during the summer!
Tuesdya-8-10-04
Tempo:
1x5x200m
1x4x200m
4x150m
Strength Endurance-3x70m A’s
Medicine Ball:
CHest Pass-2x10
OH Pass-3x10
Side Pass-2x10
CRBRFT-3x10
General Strength:
Push Ups-3x12
Bodyweight Squats-3x12
Pull Ups-3x8
Dips-3x8
Ab Series
Good stuff, Fabio, working hard! The beast will indeed be unleashed. Were the As tough? I’ve never done that kind of strength end workout and I’ve always been curious about it.
They start to get hard when you get to the 2nd, and 3rd rep, you start to want to to do butt kicks instead of A’s after 40 meters and thats when you gotta keep focus. They are the only strength endurance work that I know of. Thanks for the support and you got some good stuff with your training too, good luck with your new stuff!
Wednesday-8-11-04
Split Runs:
3x300+100m w/15 min rest
Plyos:
Bounding-2x20m
Stiff Legged Bounding-2x20m
Knee Tuck Jump-2x10
Stair Hops-2x7
Weights:
Bench Press-3x6 @ 145
Back Squat-3x6 @ 245
Power Clean-4x4 @ 135
Lat Pulldown-3x10
Incline Press-3x8
Rev. Leg Press-3x10
Ab Series
Funny thing today to note…I was running my warm up lap and the local football team was eating after their two-a-day pracitces and two girls who were helping out said “that kid works out a lot” and one of the kids go “yea I think he’s super human or something” I wanted to go "not super-human…But a beast! haha
Tuesday-8-12-04
Tempo:
2x1000m
2x50m Lunges
Medicine Ball:
OH Pass-3x10
CHest Pass-2x10
CRBRFT-3x10
Side Throws-2x10
General Strength
Push Ups-3x10
Dips-3x8
Pull Ups-3x8
Bodyweight Squats-3x10
Ab Series
Friday-8-13-04
5x40m Powerspeed Hills
3x20m 3 pt. start
3x30m 3 pt. start
Plyos:
Lunge Jump-2x6
Knee Tuck Jump-2x10
Stair Jumps-2x7
Weights:
Bench Press-4x4 @ 145 lbs w/20 sec
Back Squat-4x4 @ 245 lbs w/20 sec
Power CLean-4x4 @ 135 lbs
Incline Press-3x8
Lat Pulldowns-3x10
Rev. Leg Press-3x10
Ab Series
8-16-04, Monday
20m Croucihng Start:
Rep 1-2.94
Rep 2-2.89
20m 3 pt. start
Rep 1-2.98
Rep 2-2.83
30m 3 pt. start
rep 1-4.02
rep 2-4.00
rep. 3-4.01
rep 4-4.1
40yd 3 pt. start
Rep 1-4.6
Plyos:
Lunge Jump-2x6
Hip Flexor Jump-2x6
Knee Tuck Jump-2x10
Stair Jumps-2x7
Weights:
Bench Press-2x5 @ 145 lbs
Back Squat-2x5 @ 235
Power CLean-4x3 @ 140 lbs
Incline Press-3x8
Lat pulldown-3x10
Rev. Leg Press-3x10
Gr…this day really P’ed me off. I used to get under 4 seconds EASY at 30m…And with my 20m tiems I SHOULD be under 4 seconds for 30m…It really angered me today, I wasn’t with it. I just wanted to call it quits but i finished the day. I am going to remeasure the 30m distance because I may of goofed up (I count 3 yellow lines from the 100m mark, I think its where the 100m hurdles are placed) But overall, I didn’t liek today, Friday the next time I do 30’s I better break the sub 4 mark! If I plan on going 10.6 this year then I need to be consistently sub 4.
Tuesday-8-1704
Tempo:
2x5x200m
Circuits-“Turnarounds”
3x100m w/10 push ups between reps
3x100m w/ 10 squats between reps
Medicine Ball:
OH Pass-3x10
Side Tosses-2x10
Chest Pass-3x10
General Strength:
Pull Ups-3x8
Dips-3x8
MB Ab Series