Today, April 19, 2007
[ul]
[li]Bench press
[/li] 10 x 135lbs, 1 x 315lbs, 2 x 5 @ 225lbs
[li]Barbell rows
[/li] 3 x 8 @ 135lbs
[li]Shrugs
[/li] 3 x 15 @ 140lbs
[li]Pull-ups
[/li] 3 x 10
[li]Preacher curls
[/li] 3 x 7 @ 70lbs
[/ul]
I felt sore today, but other than that everything’s all good
April 20, 2007
[ul]
[li]Warm-up
[/li] 800m jog, stretching 10min
[li]Tempo
[/li] 100+100
100+100
100+100
[li]Cool down
[/li] 400m jog/walk, stretching 10min
[/ul]
April 21, 2007
I race today at the University of Lousiville 
I ran the 100m at the University of Louisville yesterday and it’s official, I’m the world’s slowest man. :mad:
the results http://uoflsports.cstv.com/sports/c-track/stats/2006-2007/cardinalinvitefinalresults.html
The good news is there were alot of cute girls…
…The bad news is none of em live close enough.
The other good news is, I didn’t do that bad, I was 3rd in my heat…
…The bad news is there were only 3 people in my heat.
All in all I was happy I ran, now I have a starting point. (11.97 FAT) I know there are many areas in which I can improve. I know its going to take work, but for some reason I feel more motivated. I predict sub 11.5 haha
Good job on entering and racing. Good to get a starting time too and at least yours is better than my 8.01 FAT in the 60m from my first meet in Feb :D. We’ve both got some work to do!
Today, April 23, 2007
[ul]
[li]Squats
[/li] 5 x 205lbs, 5 x 230lbs, 5 x 255lbs, 5 x 285lbs, 5 x 315lbs
[li]Bench Press
[/li] 5 x 180lbs, 5 x 205lbs, 5 x 225lbs, 5 x 245lbs, 5 x 270lbs
[li]Barbell rows
[/li] 5 x 105lbs, 5 x 120lbs, 5 x 135lbs, 5 x 150lbs, 5 x 165lbs
[li]Glute ham raise
[/li] 2 x 8
[/ul]
Today, April 25, 2007
[ul]
[li]Squats
[/li] 5 x 205lbs, 5 x 230lbs, 5 x 255lbs, 5 x 255lbs
[li]Military press
[/li] 3 x 6 @ 135lbs
[li]Deadlift
[/li] 5 x 225lbs, 5 x 315lbs, 1 x 405lbs
[li]Pull-ups
[/li] 3 x 10
[/ul]
You maight need to include more running in your program, more speed stuff, and less weights focus. What do you think?
I think ur right Goose, There’s no doubt I definitely need to include more running in my program. The truth is I’ve been using school as an excuse for not making it to the track and trying to fool myself that basketball is a substitute.
April 27, 2007
[ul]
[li]Bench press
[/li] 5 x 180lbs, 5 x 200lbs, 5 x 220lbs, 5 x 220lbs, 3 x 275lbs, 8 x 205lbs
[li]Squats
[/li] 5 x 205lbs, 5 x 230lbs, 5 x 255lbs, 5 x 255lbs, 3 x 320lbs, 8 x 230lbs
[li]Barbell row
[/li] 5 x 105lbs, 5 x 120lbs, 5 x 135lbs, 5 x 135lbs, 3 x 170lbs, 8 x 120lbs
[li]Pull-ups
[/li] 3 x 10
[/ul]
I felt strong on the bench today, If I were to estimate I would say my max is up around 335lbs right now.
April 30, 2007
[ul]
[li]Squats
[/li] 5 x 205lbs, 5 x 230lbs, 5 x 260lbs, 5 x 290lbs, 5 x 320lbs
I struggled alot on the last rep of 320lbs
[li]Bench Press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 250lbs, 5 x 275lbs
I couldn’t do my last rep at 275lbs, so I racked it back up, waited 20secs and finished my set out
[li]Barbell row
[/li] 5 x 110lbs, 5 x 125lbs, 5 x 140lbs, 5 x 155lbs, 5 x 170lbs
[li]Glute ham raise
[/li] 3 x 5
[li]Lat pull down
[/li] 2 x 5 @ 160lbs, 10 x 110lbs
[/ul]
Overall, today was not as good as it could had been. I didn’t as feel strong as I usually feel on Mondays. I believe this was due to my lack of sleep the night before and not eating breakfast that morning.
May 1, 2007
[ul]
[li]Basketball at the rec
[/li] One game of 4-on-4 up to 36pts
[/ul]
I felt very explosive during the game and I got in a couple of easy dunks I’m pretty sure my vertical has increased. Afterwards I got in about 5 dunk attemtps and right before I left the gym I touched the top of square with two hands. (PB)
May 2, 2007[ul]
[li]Warm-up
[/li] 6 min. jog on treadmill, dynamic stretching
[li]Squats
[/li] 5 x 205lbs, 5 x 230lbs, 5 x 260lbs, 5 x 260lbs
[li]Military press
[/li] 3 x 5 @ 135lbs
[li]Deadlifts
[/li] 5 x 250lbs, 5 x 275lbs, 5 x 305lbs, 5 x 305lbs
[li]Pull-ups
[/li] 3 x 10
[li]Basketball at the YMCA
[/li] 1-on-1 up to 36 pts. and 1-on-1 up to 24 pts.
[/ul]
Today, I felt a litte fatigued but I pushed through to finish my workout. I think I really need to start eating more and as a matter of fact I need to get my entire diet on track.
I just looked over my journal entries for the past month and I’m confused about something. 
Do I want to be a sprinter or a basketball player. I thought I wanted to run, but one wouldn’t know that from looking at my workouts.
May 4, 2007
Today I tried something different, I heard about a new sports training place that just opened up so I decided to go check it out and get a free workout at the same time.
[ul]
[li]Dynamic warm-up
[/li] 10 min. jogging, high knees, A-skips, etc…
[li]Agility
[/li] Ladder drills, cone drills, etc…
[/ul]
All in all, I wasn’t too disappointed and they do have a nice facility. 8 session would cost me $200, do you guys think it’s worth the money?
http://www.mvpsportstraining.net/index.htm
[ul]
[li]Squats
[/li] 5 x 205lbs, 5 x 230lbs, 5 x 260lbs, 5 x 260lbs, 3 x 330lbs, 8 x 230lbs
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 225lbs, 3 x 280lbs, 8 x 205lbs
[li]Pull-ups
[/li] 3 x 10
[li]Barbell row
[/li] 5 x 115lbs, 5 x 125lbs, 5 x 140lbs, 5 x 140lbs, 3 x 175lbs, 8 x 135lbs
[li]Dumbell curls
[/li] 3 x 5,5,5 @ 35lbs, 25lbs, 15lbs(triple strip sets)
[li]Basketball at the YMCA
[/li] 2 games of 4-on-4 up to 24pts.
why can’t I stay off the damn basketball court.
[/ul]
My training isn’t going as good as I want it to, but of course I only have myself to blame.
May 7, 2007
[ul]
[li]Dynamic warm-up
[/li] jogging 3 min, high knees, lunges etc…
[li]Vertical jumps
[/li] 2 x 5
[li]Squats
[/li] 5 x 215lbs, 5 x 240lbs, 5 x 265lbs, 5 x 295lbs, 5 x 330lbs
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 250lbs, 5 x 280lbs
The last set was very easy
[li]Barbell row
[/li] 5 x 115lbs, 5 x 135lbs, 5 x 145lbs, 5 x 160lbs, 5 x 175lbs
[/ul]
Everything’s going according to plan, my poundage has been going up about 5lbs a week. Hopefully I can keep it up.
May 9, 2007
[ul]
[li]Warm-up
[/li] jogging for 5 min, stretching
[li]Squats
[/li] 5 x 215lbs, 5 x 240lbs, 5 x 265lbs, 5 x 265lbs
[li]Military press
[/li] 2 x 6 @ 135lbs
[li]Pull-ups
[/li] 1 x 10
[/ul]
I couldn’t finish my workout today, because I had no energy whatsoever, I went to sleep at 5:00 a.m. and woke at around 7:00am.
May 11, 2007
[ul]
[li]Dynamic warm-up
[/li] jogging, high knees, butt kickers etc…
[li]Basketball
[/li] 1 game of 36
[li]Squats
[/li] 5 x 215lbs, 5 x 240lbs, 5 x 265lbs, 5 x 295lbs, 3 x 340lbs, 8 x 265lbs
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 250lbs, 3 x 285lbs, 8 x 225lbs
[li]Barbell row
[/li] 5 x 115lbs, 5 x 135lbs, 5 x 135lbs, 5 x 145lbs, 5 x 160lbs, 3 x 180lbs, 8 x 140lbs
[li]Preacher curls
[/li] 8 x 45lbs, 8 x 65lbs, 10 x 65lbs
[li]Tricep extension
[/li] 8 x 65lbs, 8 x 75lbs, 8 x 75lbs
[li]Shrugs
[/li] 10 x 150lbs
[/ul]
Very good workout today and that’s all
May 14, 2007
[ul]
[li]Dynamic warm-up
[/li] jogging 3 min, lunges, carioca, highknees, etc…
[li]Basketball
[/li] 3 games of 1-on-1 up to 10 pts. (2W, 1L)
[/ul]
I was playing this older gentleman and the first time I got the ball I tried to dunk on him. Well lets just say he didn’t take to kindly of me “showin off”, as he put it. Everytime I left ground after that intial dunk attempt I was in danger because he would tried to take my legs out from under me. To make a long story short, I had some very harsh word for this older gentleman.
[ul]
[li]Squats
[/li] 5 x 225lbs, 5 x 250lbs, 5 x 275lbs, 5 x 305lbs, 5 x 340lbs
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 255lbs, 5 x 285lbs
[li]Barbell row
[/li] 5 x 135lbs, 5 x 135lbs, 5 x 145lbs, 5 x 160lbs, 5 x 180lbs
[li]Glute ham raise
[/li] 2 x 10, at the start of my third set my left calf start cramp, spasm or whatever you call it when your muscle gets very tense
[li]Pull-ups
[/li] 3 x 10
[li]Dips
[/li] 3 x 15
[li]Basketball
[/li] 2 games of 4-on-4 up to 36 pts. (1W, 1L)
[/ul]
Today was an interesting day to say the least. I woke up around 7:00 a.m., walked out to my car and saw that my left, rear tire was complety flat. I went to my trunk, pulled out the dounut and guess what, it was flat too. I called up my cousin, then my uncle, and asked if they could take me to the tire shop. They both told me they could, but It would be around 12:00 before the could take me. Well that was know good because I had a job interview at 10:00a.m. So, my only option was to walk. It really wasn’t that big of deal because the tire shop was only a mile and half down the road, but I fetl a little out of place walking down the street in my neighborhood with a tire in my hand. Here’s the funny thing, I was kinda in a hurry so I figure I run I’ll get there faster, so I start running and cars are driving past with people giving me the weiderst looks. Finally a car stops and thinking to myself, maybe I’ll get a ride, wrong.The guy just stop to ask me what kind of training I was doing.
May 16, 2007
[ul]
[li]Dynamic warm-up
[/li] high knees, lunges, A-skips, etc…
[li]Cone jumps
[/li] 3 x 12 w/3min rest between sets
[li]Vertical jumps
[/li] 3 x 8 w/3min rest between sets
[li]Squats with pause at bottom
[/li] 5 x 225lbs, 5 x 250lbs, 5 x 275lbs, 5 x 275lbs
[li]Military press
[/li] 5 x 135lbs, 5 x 150lbs, 5 x 165lbs, 3 x 185lbs
[li]Basketball
[/li] 1-on-1 up to 36 pts.
[/ul]
Those paused squats really worked my hamstrings
May 18, 2007[ul]
[li]Squats
[/li] 5 x 225lbs, 5 x 250lbs, 5 x 275lbs, 5 x 305lbs, 1 failed attempt at 350lbs, I twisted my ankle on Mon. and I just wasn’t comfortable with the weight on my back
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 230lbs, 3 x 290lbs, 8 x 205lbs
[li]Barbell row
[/li] 5 x 115lbs, 5 x 130lbs, 5 x145lbs, 5 x 145lbs, 3 x 185lbs, 8 x 130lbs
[li]Power shrugs
[/li] 10 x 130lbs, 10 x 145lbs, 8 x 185lbs
[li]Barbell curls
[/li] 10 x 65lbs, 2 x 10 @ 85lbs
[li]Tricep extension
[/li] 8 x 65lbs, 8 x 85lbs
[/ul]
Overall it was a good workout, except for my last set of squats. I mean 350lbs felt so heavy on my back it didn’t make it sense to me. I could barely go down to at least parallel.
May 19, 2007
[ul]
[li]Basketball
[/li] 3 games of 4-on-4 up to 36pts(2W, 1L)
[li]Bench press
[/li] 10 x 225lbs, 5 x 185lbs, 2 x 315lbs
[/ul]
I made a big mistake playing basketball today. My ankle was feelin horrible afterwards, I think it slowed my healing
May 21, 2007
[ul]
[li]Squats
[/li] 8 x 225lbs, 8 x 275lbs, 5 x 315lbs, 3 x 315lbs
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 225lbs, 5 x 250lbs, 5 x 290lbs
[li]Barbell row
[/li] 5 x 115lbs, 5 x 130lbs, 5 x 145lbs, 5 x 160lbs, 5 x 185lbs
[li]Power shrugs
[/li] 8 x 130lbs, 8 x 145lbs, 6 x 185lbs
[/ul]
I was concerned about how my ankle was going to feel today. It definitely wasn’t 100%, but it felt a lot better than it did last friday. Although I wasn’t able to do any plyo workouts today, I was able to put more weight on it so overall I was pleased. My last set on the bench today went very well. On friday I struggled to get my three reps in at 290lbs, but today I got all 5 reps in with relative ease. I going to ice my ankle some more tonight and tomorrow and I should be ready for an intense workout on Wednesday.
May 22, 2007
[ul]
[li]Basketball
[/li] 4 games of 5-on-5 up to 12pts(4W, 0L)
[/ul]
May 23, 2007
[ul]
[li]Basketball
[/li] 3 games (2W, 1L)
[li]Squats
[/li] 5 x 225lbs, 5 x 250lbs, 5 x 275lbs, 5 x 275lbs
[li]Military press
[/li] 5 x 135lbs, 5 x 145lbs, 3 x 165lbs
[li]Dead lift
[/li] 5 x 225lbs, 5 x 250lbs, 5 x 315lbs
[li]Pull-ups
[/li] 3 x 10 @ body weights
[/ul]
Bad day
May 24, 2007
[ul]
[li]Basketball
[/li] 6 games of 5-on-5 (5W, 1L)
[/ul]
For some reason my shot has been off this whole week, its really frustrating.