was proud of my performance. feel a lot of improvement in my press ups and crunches. will keep pushing it every time, doing high reps is definitely harder than high sets with low reps, so 10x10 press ups is much easier than 2x50. im hoping that by next week i can perform 100 continous press ups, and then i will build up from there. good session
nothing as of yet. used to do aminos last yr but i built a lot of muscle mass that wasnt necessary at my current level. my target as of now is to drop my body fat levels to less than 10%. last time i measured (march) i was 15%. i want to see how far i can go with no supplelemts, atleast 10.5FAT in the 100, and then see what supplements can help out.
thnx
i have figured out what mistake u have done ,u bulcked up a great muscular size without it has any endurance ,in my wieght training i concentrate on the endurance lifting i du fast rep mainly 20 abdominals between each rep and the rep consitis of 12 reps,it also make me gain some musclular size but not that much
i think creatine is a good supplement it boosts ur performance and makes u able to go through many rounds ,i take it only 2 months before competition ,
which is divided in loading ,maintain phase and boosting pahse which is a week beforse racing ,any way could u recommend me a mulivitamine to take which is available in alexandria.thx
oh damn i havent been in for ages. that foot of mine has taken me some time plus been having exams for past 10days so was pretty much forced to stay in. throughout that time all i been basically doing is working out in my room which very surprisingly turned out just fine. my major workouts were all upper body and core, mainly press ups and crunches. must say i actually benefited loads out of those. started working out in the gym the same day i finished my exams, wats weird is that im actually feeling stronger…
well i can very proudly say that i havent felt so fit in ages. literally for 1.5hrs i didnt have a single break. either i was lifting weights or working my core. was cool actually. so sore today though its unbeleivable. cant move my upper body and for once in my life my abs are sore. FINALLY they getting properly worked out.
20min light jogging
15min jogging with mixed pace
10push ups plus 50m run + 10push ups + 50m run x10reps
was alright session. feel like i need to work on my flexibility but other than that i dont think ive lost so much to be honest. god i thought my fitness was gona suck though im sure that my speed has somewat suffered during that time, esp the fact im not allowed to sprint for next 2weeks. first running day since injury and went pretty fine i must say
single leg extension: 3x15reps @30Ibs. rest: mix of press ups, pull ups, leg raises and hypers
single leg curl: 3x15reps @30Ibs. rest: mix of press ups, pull ups, leg raises and hypers
was a desent workout as well. really enjoyed it. cant wait to be back on the track i feel fitter already. one more week of this type of work combined with cardio and conditioning in pool and things should work just fine. it all going good so far. just hope that my foot can recover quicker than this.
well i dont really where to begin from. first of all since the holy month of ramadan is coming to end within 2more days, exams are through and got a week’s holiday, conditioning and strengthening my foot is my top priority. ive missed out on a lot unfortunately and i got some catching up to do. and since im staying at our beach house my workouts will be mainly lifting, tempo in pool, and running on beach. then for the next two more weeks will do tempo (100s mainly) plus maintain lifting. hopefully will be well conditioned by then to start proper sprinting again. until i get to doing sprinting my targets will be mainly to get fitter through tempo runs and endurance lifting, and to drop my body fat levels even more. will organize hill running three times per week (sandy hills) or stadium stairs if cant get access to hills, for three other weeks and then will start sprinting with a vest. i look more to developing a proper base b4 developing any more speed so fitness training and tempo would be more of a priority over sprint training. cant wait to see where this is going to take me, but i really beleive in the fact that i can do it, and that nothing is going to stop me no matter wat. every mistake i do, i learn more out of it, and i will keep on learning and wont stop! its only the begining as of yet.
was a fun session, apparently running on beach sand is very healthy for any rehab from leg or foot injuries. so was a nice, fun and relaxing session. couldnt ask for any more…
Sunday 14/11 EID (rest)
family day so didnt really have any time to workout
Monday 15/11 (tempo)
10 push ups plus 40m run plus 20 crunshes. x10sets (no rest)
pool session:
front crawl 4x60m rest: 3min
hydrotherapy
water was freezing but went very good. its the kinda work i need just to keep my fitness going, lifting is good but is not enough. i need more!
db shoulder press: 4x15@15kg db rest: leg raises x10
military press: 3x15@15kg db rest: 20 reverse hypers with 25Ib plate
straight arn db raise: 3x15@10kg db rest: leg raises x10
bi hammer curl: 3x15@10kg db rest: 20 reverse hypers with 25Ib plate
situps with twist: 3x10reps
pull ups (one set to failure): 28reps pb weheyyy!
summary:
situps: 330
leg raises: 130
hypers: 120… total core: 580
total lifting: 375
nice workout, was the first day i wasnt sore form previous upper body workout but wasnt so tired after this so i guess im gradually adapting to this. fitness getting better so is overall strength endurance. pb at pull ups indicates incresed strength and the fact im losing body fat is actually showing. hope things keep going well for the next couple of weeks.
i didnt include the weight of the leg press machine during workout cause i have no clue of it but i estimate it to be arounds 20kg arounds 44Ibs. plan as of next week is to start tempo, will start off with 100s and then go from there, i have no clue of how my performance is going to be, but i hope all goes well.
evening: pool session
3x80m front crawl (was freezing water so had to keep going)
hydrotherapy
light jogging and conditioning in sand pitch (for foot).
nice easy workout. decided to not rest more than 20sec between runs since my pace wasnt that fat any way and was my first running session on track in more than a month so i wanted to take it easy. good start though. felt no power watsoever in my stride though and i must say that im gona need loads of drills to remember and reearse proper running again, im quite confident of it picking up pretty fast though. flexibility wasnt in top shape, yet not so bad.
hey komy good luck in your training i just wanna ask you something
you are egyptian right…aint you planning to go to the mediterranean games on june??
and what is the egyptian rcord for the 100m?
and the algrian too if u know
tempo 10x100m rest: 10push ups one side, 20 crunshes other side
Lifting (Upper body and Core)
bench press: 5x10, 5x8, 5x6 @85Ibs rest: 1stset 20incline situps, 2ndset 15 horizontal leg raises, 3rd set 20incline situps
overhead straight arm barbell raise: 3x10 @55Ibs rest: 20crunshes
military press: 3x15 with 15kg db rest: 10incline situps allway
standing lateral raise: 3x10 with 10kg db rest: 10 vertical leg raises
bi hammer curl: 3x15 with 15kg db rest: 20 reverse hypers with 25Ib plate
good workout. again lifting is improving by loads i can actually see it on my body how its slowly trimming my body fat and working my overall strength endurance. what i need to start doing is applying this strength on the track. will keep things the way they are this week though until im sure my foot is well recovered. tempo run was not so bad, my recovery is excellent but my running form sucks ass, hope it gradually picks up. im not going to force things, hopefully the neuromuscular system will adjust, needs time and practise i guess
