Friday:
The City Business Plan competition. Me and the class were at Wall Street for basically 12 hours today…from 7 to 7…We breezed through the 2 preliminary rounds with perfect scores as well as the highest score of all schools and advanced to the Finals (Top 8)…we hit a wall really hard in the final with one of the questions that was asked and that pushed us down to 4th place…so…we lost…no Nationals for us…we busted our asses off…
However, we received a lot of attention. The program respects our company/school a lot and we had the best presentation BY FAR. We were offered internships to major business firms (Merill-Lynch for one) and were invited to present our plan to M-L as well…even though we lost in the big one, we gained a lot in the end. I am so proud of the crew for making it so far. We never though we had this sort of a chance in September. Nothing short of excellence. This is what commitment is about baby!!
Gym:
Bench Press 5 X 10, 8, 6, 6, 6
Machine Incline Press 3 X 15
Rear Delt DB Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
DB Shrugs 3x10
Monday:
Practiced with the team…Kick ass practice today cuz my boy, my relay bruthas, were there. The wrestlers practiced with us as well. Outdoor is going to be a kick ass season if practices are as fun as this.
Anyway.
25 minute run followed by sprints (just fucked around with my friend, wrestling cap…we were going back and forth all practice haha)
~10x60 1 on 1 races.
Sprinters looked really strong. We beat each other by a nail. Competitive team this year. We gotta take it man. I smell championships. Wrestlers and basketball players joining Outdoor? hell yes I smell championships!!
Gym:
Squats 4x10,8,6,3
RDLs 3x10
Workout was good. Instead of hypers and GMs, Im gonna do some leg curls and RLP work starting Thursday. And some plyos.
Bench Press 5 X 10, 8, 6, 6, 3 (@165)
Machine Incline Press (using lat bar) 3 X 15
Machine Rear Delt Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10+3 (wide grip)
Plyos:
2x5 Depth Jump to 36" Box Jump
Speed:
3x10/50 @ 3.0 incline
Abs (using bench):
V Ups x15
Leg Lifts x15
Leg Raises (past parallel) x15
x2
Notes: Great day. My HS wrestling team beat our rival HS and remains undefeated at 8-0. Gym was awesome. Pissed that I overlooked the shrugs when I was going through my paper…one day of no shrugs Ill live without =/
Abs
Rope Crunches 4x25 slow
Weighted Situps 3x20+15 bodyweight burnout
Hanging Leg Raises 3x10+3x5 on each side
Dumbbell Side Bends 3x20
Weighted Side Bends 4x12 slow
Incline Situps 3x20 full motion
Friday:
Bench Press 5 X 10, 8, 6, 6, 2 (@ 185)
Machine Incline Press 3 X 15, 15, 12
Rear Delt DB Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Barbell Row 3 x 10
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10, 10, 5 (wide grip)
DB Shrugs 3x10
Seated Row 3x10
Dips 3x4,8,6
Chinups 3x5
Abs
Double Crunch 3x20 slow
Notes: changes are good…putting that barbell row in makings me feel more complete when working on my back because it doesnt feel like pulldowns will work for anything except just big numbers.
I havent mentioned that I checked my weight and I am now 159, so the carb cutting has paid off but my BF still seems to be the same judging by looking at that belly area. I was on my gaining phase during GPP and I went from 164 to 171 and now am 159.
My BP paid its price, only 2 reps at 185. But all my other #s are off the charts…Strength #s do seem stronger overall. I feel more faster now.
Im going to start doing double training now the way I did during the summer. Im gonna start going to the team practices because it is senior year after all and I should enjoy it…I love these guys as much as I hate em. Theyre my team…and after that I’ll do weights/plyos/HIT sessions on the treadmill…2-a-days are back!!
Notes: Everyone says Ive become noticeably stronger than before. I was breaking tackles and knocking brothers down something I wasnt as good in 5 months ago. Faster as well…stayed with my man and had a few deflections…YESSS!!!
Monday:
King Relays
Meet was a total waste.
The fatass put me in for 3x55 shuttle relay and we got DQ’d because of yours truly.
I got nervous during the actual race where I couldnt even clear a hurdle. I was clearing all the hurdles during warmups and everything.
So I didnt give much of a damn. I knew I was gonna hear it. But the fatass did worse, he took me off the 4x200 team, which ended up doing a 1:42.8 whereas if I was in it it would have been an easy 1:39…
Well, Im not gonna ramble on about how terrible of a coach the team and I have. No commitment, not a coach whatsoever. Thats why I train on my own.
But from tomorrow, 2-a-days once again. School practices, which usually consist of a 20 minute run followed by 3-4 sprints, followed by my own practices at the gym and treadmill/track.
I realize what its all about. Im running for me from now on. I’ve basically never been running for the team anyway. They dont need me anyway yet I actually dress up to go to meets.
Anyway, Im out to the gym and make this day worth something…
5x10/50 @ 3.0 incline on treadmill
8 mins on StairMaster
Abs
Chair V Ups x15
Chair Leg Lifts x15
x4
Ab Machine 4x15
Notes: Felt better after weights.
Bad days happen and Im thinking of stop running for the team because of the lack of commitment the team and the coach has. Unless they really want me, which I doubt, Im gonna put all my focus on business for now and probably try out for golf or wait until all my good friends come back for outdoor…for now Im gonna keep training because I love this sport too much. Its all about character and Im a hardheaded kid so Im going to grind it out and keep doing my thing.
Tuesday:
Practice…
hurdles and technique with my teammate for 45 minutes on different levels.
Gym:
Bench Press 5 X 10, 8, 6, 6, 6
Incline DB Press 3 X 15, 15, 12
Rear Delt DB Flyes 3 X 15
–superset with Straight-Arm-Front DB raises 3 X 10
Barbell Row 3 x 10
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
–superset with Chinups 3x3
DB Shrugs 3x10
Seated Row 3x10
Dips 3x4
10 minutes on StairMaster on Speed Training mode
10 minutes on Ellipitical on Hills Plus mode
Abs:
Hanging Leg Raise 3x8
–superset with Hanging Knee Raise 3x8
DB Side Bends 3x20
Incline Twists 3x10
Rope Crunches 3x20
Notes: Workout went great and practice was good. Was spent after the StairMaster + Elliptical. Rope Crunches hit the abs really hard.
Wednesday:
School practice…
10 minute jog as warm up
5 minutes of stretching
Worked on starts, form, and technique for 45 minutes with my buddies.
A skips, B skips, High Knees.
30s, 40s, 60s just short sprints focusing on technique
We joined the team for the end of practice with the wall sits and mountain climbers…
Their training was 20 minutes of fartlek running (5 minute runs followed by 20 second sprints)…
Congrats to the school wrestling team for being division champs and a perfect 10-0 season with more to come in the playoffs!!
Presented our business plan to Merill Lynch…they were surprised…some were really disrespectful: laughing, not turning off cellphones, sleeping, etc…this is the real business world eh? no manners…haha
Memorized a few faces that might give me and the buddies internships in the coming weeks.
School practice…did not participate fully…they ran 20 minutes and home…
I ran for 10 minutes and did some stretches and did a few short sprints focusing on my starts. Then did 2 long sprints (100-110m).
Gym:
Squats 4x10,8,6,3
RDLs 3x10
Plyos:
Drop Jump into Drop Squat and explode back up 2x5
–superset with Depth Jump into Box Jump 2x5
Treadmill:
2x15/45 @ 3.0 incline
Hanging Leg Raise 3x8
–superset Hanging Knee Raise 3x8
Notes: didnt do all my treadmill…lost tempo after hitting the bathroom for a long break…called it a day after that…
Friday:
Bench Press 5 X 10, 8, 6, 6, 4
Machine Incline Press 3 X 15, 15, 12
Rear Delt DB Flyes 3 X 15, 15, 10
Straight-Arm-Front DB raises 3 X 10
Barbell Row 3 x 10
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
Lat Pull Downs 3 X 10 (close grip)
Seated Row 3x10
DB Shrugs 3x10
Chinups 3x5
5 mins on StairMaster
Abs
Triset:
–Slow incline situps (go down slow on negative portion) x10
–Fast incline situps x10
–Incline twists x10
x3