Mr. Shumon Cool's Training Journal

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441

went swiming today, with a mate who i also go the gym with. It was good, at first i did’nt want to go. Because its abit of a trip, because my local baths is shutdown. But i made the 30min bus ride, had a laugh.

In the baths me and may mate where, messin around, bombing in. Having races, i destoryed him on all of them.

also swam the full length of the pool underwater, the kids where impressed maybe the life guards where “the women”.

It was a good thing, also am alot leaner than afew weeks ago. Am eating good, training good, every day. I mean, its immense.

my groin give it a week, am gonna watch it.

Tommorow i go the gym early, 9.00 in the morning. Bench press, military press, seated Row.

no sqauts, lunges, because am looking after my groin.

442

Get down girl go ahead get down

Get down girl go ahead get down

yeah.

Today i went the gym, yesterday i went swimming. It was a good thing, had a laugh, just messin about me and my mate. I swam the whole baths length ways under the water about 35m. Because one of the kids said i could’nt do it, well i did it. You see its half term and loads of kids where there, they all moved out the way, stopped to see if i could do this.

Well they know now, “you know thats good” i shouted to the kids.

nice girls there “life guards”, am going back next week. Am leaner than ever, why not let them know, maybe give them a smile.

Today i went the gym, did what i do in the gym. Lifted PR 80kgx2 on bench press, 87kg if you count the bar, but am not one of these faggots who does.

Military press
Row
Bench press

still looking after my groin its better, but am letting it get back to 100%. because i can

My mate is coming on good, he worked out well today am impressed. He is slightly injured his tricep, but he is sticking in there, learning alot, he is very intelligent.

and thats it.

443

Hey Shumon, my brother, that’s a pretty impressive feat, swimming that far under the H2O. I’ll bet the ladies were amped after you pulled that trick off, you know what I’m saying?

When are you gonna head out to the track and show off your madd skills? What kind of times are you gonna throw at us this year, brah?

How did you hurt your groin?

444

Bar weight does count when you lift, Shumon…

445

Yeah, it should always count. In every lifting competition, the bar is always part of it, 20kg’s worth. That makes a lot of fags out there, don’t it?

446

Yeah i hurt it sprinting, it was when the track fist openned finally. Befor i got in the sauna, i went out for a sprint. Threw my spikes on, and just walked to the 100m line. It was freezing, but i just sprinted anyway.

It felt like spikes in my groins. My right one was ok the nexted day, but my left its abit tight. Give it another 3-4 days.

Yeah in another 2-3weeks, i will show people, what am about.

Yeah ive always been a good swimmer, it should be farely emty nexted week, its not half term for the schools. Me and my mate go down.

Yeah i know it does count, but its just the way i think.

I think the bar is heavyier anyway.

thank you

447

Alright. Am finding it hard to get motivated, live and be sprinting, more on that tommorow.

Yesterday i went the gym, i have’nt been sprinting because of my groin, but its getting better now. Am just about to go on a run, just ease it back in. Yesterday training was good, am trying to eat good aswell, i still eat big loads like.

You see i have to sign on the dole, so i went down in the morning, everything was going to plan, just stroling down. Went up in the place, sit down. Some women called me up, to just sign on.

But she said, i was meant to sign on last monday. I was having none of this, she said i had missed a week. You are meant to sign on every 2weeks you see.

She was a old women, she then told me to sit down, pointing her finger somewhere, i said i want this sorted out now. She then raised her voice and said “You sit down”

Wrong choice, big mistake.

“Excuse i don’t think you understand, i want this sorted out now, not after you launch or after any other clients, this some kind of mistake her, don’t raise your voice to me” i said

some nice women then came over to me, and told me to come and sit with her. I said look at the slip, the date will be two weeks ago, when i signed on.

So she got the slip, from somewhere, and i was wrong. I had missed a week, the last time i went was on the feb 6th. (I don’t know where that one week has gone, somethings going on") so i was worng, so what.

I was on the desk nexted to the nasty women, she was now looking at me with a smile on her face.

I just looked at the slip, looked at her, then said. I must of been asleep for aweek. The nice women was laughing, and i started laughing aswell, looking at the nasty women.

she did’nt like this, she got up in a huff.

But she is known for being nasty, my mate who i train with, he has had beef off her.

So i had to sit in there filling forms in, i was there 1 hour 30 minutes.

some of these old women, don’t appreciate me, i told you befor they just in denile.

all women love me, seriously.

448

Right

I did my thing today, in the gym. My groin is getting there, i did some sqauts today front sqauts, just with a barbel, nothing special, just easy. I was late, i was meant to go at twelve with my mate.

I tell you he is motivated, i can’t beleave that this is the same guy from months ago, am very impressed and happy with him.

I don’t think my groin is ready to sprint as yet, so am doing low instensity sh*t, like jogging for a week, light sqauts.

sorry about this, it has nothning to do with training, but i thought it was a laugh.

Well Mike got, menthol from the shop the other day, so we put that on it, the sauna.

When the Asbo’s are in the stadium sometimes, they mess about, and break stuff etc, once the bin was filled with water, in the sauna.

i did’nt like this.

(The asbo’s where in, so i decided to do what they do to us (asbos are convicts, young offenders). I filt the bin with water, with the bucket out the sauna, loads of it, just kept filling it up, but the bin cracked when my mate tried to move it.

And my mate put loads of menthol, and listerene on the sauna, as we where getting changed. (i thought this was taking it to far, because it did’nt smell good, listerene is not meant for that).

But as he was in the sauna, with a bottle of listerene, i heard the door click, so i ran in and told him to get out.

Its was a man, i speak to him sometimes he’s ok.

The feller tried to move the bin, By the door to keep it open, because this helps you dry, and cool down quicker.

Me and my mate where sittin on the bench, the man looked at the bin, and he had a look of disgust on his face.

he asked me

“Who the ----s done that”

I had my towel over my face, because i was laughing. I just said it was like that when i got in.

I could’nt say anymore because i needed to laugh.

He then got in the sauna, and he was’nt happy. He came out, and said whats happenin here, have you smelt it in there, whats going on.

At this point, i was nearlly in tears, i pretended to dry my face, because i just could’nt keep a strainght face. He ask me have i been in there, just said yes.

We could’nt stop laughing, i was in tears.

449

am getting really angry, tommorow i go swiming, then on saturday am gonna do a sprint session.

Its time

this groin injury has pissed me off, bigmistake.

450

Yeah thats too bad, i would never do that. ha ha

Today i went the gym, am going do some sprinting tommorow, well not all out about 80%, see how my groin feels.

It was ok in the gym today, i did dumbell bench press, because these two pricks where taking ages on the bench.

I waited for awhile after i finished my row and that stuff. One of them was a big, gangerly, guy. The other one i have seen befor hes ok, seems ok.

But there was no need for the amount of time they took, also phoning people off there mobiles, sitting off. I was with my mate, hes still going strong.

The gangerly guy was quite anoying, i should of just went over to them and said move, if they had a problem i would of took both of them out. One right, and left left over.

play times over, time for them to go home, think about how there behaving in the presents of Mr Cool. But am a nice guy so i just did dumbbell chest press, first time i did it. I liked it, its harder.

I picked up the 30kg dummbells i could lift it but i was all over the place so i, moved down to 25Kg dummbells.

Am not doing the bench press no more, i think its gay. Simple, no more to it.

I also did front sqauts, and military press, with barbel. because i can, simple.

Infact i have change my mind now, am not going sprinting tommorow. I feel i need alittle more time, my i want my groin to be 100%.

am i bothered that i have done no winter training, am i bothered that i have only sprinted once this year , NO.

Do you know who i am!

You think you know, but you have no idea.

451

Yeah of late ive been doing alot more core. Today i did alittle circuit.

5x 60rep sit ups 1 minute rest between sets.

4x 20rep Oblique sit ups 1 minute rest between sets.

On the Oblique sit ups, i did pile out sqauts with a dumbell, on the recovery 20reps, light weight. So it was like a circuit, got me sweating working hard, growling busting out the reps.

Because i have’nt did core since last year, i was neglecting it, but i will do it every other day, on recovery days from the gym or sprinting.

452

SHUMON, What happened to

‘PLAYTIME IS OVER’??

Can you reload your old avatar. I prefer your old one.

453

PLAY TIMES STILL OVER.

Yes

i was sprinting today, in the rain. BUt this did not bother me, because it was quite warm, well i thought it was compared to other days.

you know my groin is still bothering me, i could go all out. Its a tightness, it is’nt sharp spikey pains like it was afew weeks ago. Since i rested for aweek, still lifted weights upper body. Then the last two weeks been stretching and doing low instensity, like jogging etc, on recovery days.

But it got me angry today when my groin was still tight, its ok at jogging pace, and abit faster, but when i try to sprint. Oh no, sh*t starts to happen.

So i need to take action on this type of sht thats happenin. I iced it today just now i took some action, but i don’t like ice, to stressfull holding it on your leg. So am gonna get Deep Freeze spray, tommorow, and spray it on fcking leg.

Take another week away from sprinting sit back, see where am at next week. BUt i will still lift upper body, and do light lower body workouts, but nothing specail.

Swiming, jogging etc i will be doing this, i go swiming on friday, wheyyyyyyyyyyyyyyyy, am going to the one with slides and sh*t, Tubes.

have a nice play.

Tommorow i got to sort alot of stuff out am taking some action, some course, and sh*t like that.

Thursday= Taking some action

Thank you very much

454

http://uk.wrs.yahoo.com/_ylt=A9ibyjkJaxRE2xoAy0Z1BQx./SIG=13ei2o2bo/EXP=1142275209/**http://wheelie.podspot.de/files/SNL_Eddie%20Murphy_Kill%20the%20White%20People.wmv

Yeah today i decided write a song, a reggae song to describe my day, i will think about releasing it in the summer. Infact am gonna seriously make it, just with my computer, am serious.

The people need to know, that theres people out there like me, who may never reach your TV screens, real people. Struggling from day to day, just for that one time in the sun.

Its called

“The weather was bad people” :lol:

Intro

Dum beat and qauter for 30seconds.

I woke up this morning, I wanted some breafast, on the table put down.

I look at da window

What the F*uck is it Christmas

It was snowing down all around

Its taking the piss this

but Will i stop training

No way, nooooo way

I an’t gonna miss this

Chours********************

The weather was bad people

OHHHHHHHHHHHH O

Alllllllll over my town now

The weather was bad people

OHHHHHHHHHHH O

Alllllllll over my town now

I put my duffa coat on,And my whooly Hat

Gloves --------- too, and then i stroke my CAT.

I walk down my street

Whoooooo them kids looking at

throw that snowball

I will take you out, your stupid twat

The weather was Bad people

OHHHHHHHHHHH O

Alllllll over my town now

The weather was Bad people

OHHHHHHHHHHHHH O

Alllllll over my town now

OHHHHHHHHHH O A YEAH YEAH

A YEAH YEAH

OHHHHH O

So am half --------- way

To the Stadium

Its f*ucking cold

Don’t worry i take my multi Vitiman

But theres loads of kids

I think there gonna get me

So i better get ready! make a snow ball thats heavy HEAVY HEAVY

I hit him in the head

With a f*ucking head shot

He an’t gonna end up dead

But might have a blood Clot ::pop::

I think i took it too far

To much Power

Hes head still hurting after a WHOLE f*ucking HOUR!

But ya know know KNOW KNOW

The weather was bad people

OHHHHHHHHHHHH O

Alllllllll over my town now

The weather was bad people

OHHHHHHHHHHH O

Alllllllll over my town now

No woman

No girls

No Kisses

No twirls

no money

In my Life

Its full of f*ucking Strive

No woman

No girls

No Kisses

No twirls

no money

In my Life

Its full of Strive

F*uck athletic clubs alright!

OHHHHHHHHHHHHHHHHH O A YEH YEH

I FORGET TO WATCH THE WEATHER BROAD CAST

LAST NIGHT

OHHHHHHHHHHHH -----!

OHHHHHHHHH -----

OHHHHHH O A YEH YEH

A YEH

Then i go on for about 2 minutes, just repeating ohhhhhhhh o yeh yeh, but every so often shout out insults, about my club, i might aswell make my own club,

Paula Raddcliffe

Brendan Foster

That sccottish woman

Uk athletics

People trying to keep me down

455

alright

I will be steping on the track very very soon. My preparation has not been perfect, i haven’t been 100%, up until the last two weeks in training.

You know “am saying it right now” but am still gonna go out there and destroy my Pb, am not talking about 2tenths, am talking about totally destruction. You an’t never seen a 100m sprinter break there pb by this margin, its never been done.

Sometimes in life you just got to go out there, even if your not ready. To prove a point, show you an’t scared. Am not scared, what your gonna see next week, an’t even touching upon what am gonna do.

If you know me, maybe you know the reality.

You know i an’t got no camera’s, you can’t feel the reality, of how i go about my life, you can’t Sympathize. All you know is that down on paper this 11.6. One year ago, exactly nearly and i have had to live with that.

.

I have to go out there, and sprint, i have no injuries, i have too.

Is something exciting gonna happen, listen i don’t enjoy this no more, its not exciting for me. Because it’s personal. (I an’t got long left in this sh*t)

Nothing more i can do, or say. I have to just sprint, its simple.

I will post the results.

I have one more project to do, that i expected sooner, but i think it will be better after i compete. I think it will be nice, if i can use that word for people.

Am 90% sure of everything i say, am never totally sure or convinced, am a uncertain person in life. “I was told in training the other night, i have never lived up to the hype”

Listen am gonna stop speaking. Because am confused. I will read this afew times to convince myself, am up and down everyday.

456

PLAY TIMES STILL OVER.

thats my mentailty, strictly BUSINESS. You know my mentality nearly change, i was gonna have a play. Just compete this week, and what ever happens happens. That kind of atitude.

But then i realised just now, that must go in with the mentality, that am gonna destory my pb because 11.6 is pathetic, i have had to wiat one year to run the 100m again, people are gonna pay. Known of this we will see what happens, like other sprinters at the begining of the season. I don’t know how long i can stick in this sport for, not much longer. So its all BUSINESS.

Am not 100%, but am still think i can run 10seconds.

thank you very much.

457

I will train for the final time tommorow befor i compete on saturday.

I will do 2x100m max flat out, let it drop like its hot, will full recovery. Go Up the Gym

do 1set of, cleans, bench, sqaut.

Then relax in sauna.

I have been drinking tonight did’nt plan to but, just happened because i had’nt sen my mate for some time, so just reminised.

Am gonna nail it, what ever happens i have to run a pb. I set high standards, i put alot of pressure on myself.

I feel i can run 10seconds, but if i run a pb, i will be happy, but anything less is a failure.

458

Yo

yeah i did plan on training today, but i was on a mission looking for this athletics shop all day, well not all day. It had moved, but i found it and got new spikes in the end.

Then me and my mate went into town, and went to a chineese all you can eat, for £6.

Had 3 plates are food, and 3 bowels of fruit. I could of trainned tonight, because i just got back about 45mins ago. But instead am gonna go down to the stadium tommorow, do 1x100m, and then relax in sauna. Jusr for the sake of it, i want to run in my new spikes.

Saturday, anything less than a PB is a failure. I will celebrate if i do.

thank you

459

well i went to wavertree today, to a open meeting.

I also went along with my mate, “The Hype” who is now in a hostal, homeless. I have talked about him afews on here, he is now taking up sprinting, after todays events. “Big respect for him”

am not happy with my run. I entered in the fastest race, it had a 10.9 in there. The times where all very slow, maybe because of the headwind i don’t know.

“who ever organisers that meet, liverpool harrier officials, I wasn’t even on the result list”

my hand writing isn’t that bad. I will be back on May 13th.

The race was won in 11.7, by the guy who can run 10.9, and don’t know what that’s all about. The wind was quite strong, but am still puzzled.

I didn’t feel good, dead heavy. “today was a failure plain and simple” the time I think it was something i could so 3years ago. Didn’t see know one from my club, spoke to Kieran Miging who trains with Grimmo.

May 13th county champs. Am gonna win Gold for you people, just people on the street who show interests, or the old people in the sauna, women. “people who read this, show interest”

I also need to sort myself out, am a shadow of my former self. Am scruffy, just look bad.

Women look at me, but i think its because they think am homeless.

I think that’s why i wasn’t down on the results, just a homeless black man.

I can hear the officials speaking “oh leave him, just a homeless black man”

I haven’t been tryin to get a job, i will this week though.

“A message “White Hype”, he said he’s coming. He calls himself the “The Hype” dose’nt really but i will call him that, he’s gonna race nexted time i race” I have talk about him before on this journal, the guy i go the gym with, he is in a Hostel, homeless. (life)

Its just life. Don’t loose faith in me.

am training tomorrow with “The Hype” sprints and gym. Also my gym work is gonna switch to lower 6reps heavier weight and less sets about 3 for each exercises. Plus am gonna do allot more track work; ive got carried away with weights.

I need more sleep, I need to get my body clock right, 4am is no good.

460

I ran an 11.6handtimed in great conditions about 3 weeks ago and ran 10.9handtimed in conditions not as nice yesterday. Keep your head up man.