Saturday:
Rest :D. Hung out at my friend’s house.
Starting again Monday 100% ready to go.
Monday:
Seagrave Warmup (God I love this warm up!! 
)
3x100 with 3 mins rest
4 min rest
3x60 with 2-3 mins rest
4 mins rest
3x30 crouching position with 2-3 mins rest
Nutrament and a 45 min walk to gym
Bench Press (90 sec rests)
3x135x8
1x145x6 (shouldn’t have raised weight)
Machine Press (90 sec rests)
4x140x10
Barbell Row (90 sec rests)
4x115x8
Cable Crossovers (60 sec)
3x12
Wide-Grip Pullup (not my forte, did horrible, 60 sec rests)
4x6
Deadlifts (60 sec rests)
3x185x12
I didn’t do my 4th set, too much weight and callus peeled off.
Behind-the-Neck Press (90 sec rests)
4x55x8
Hanging Leg Raises (45 sec rest)
4x10
Weighted Crunches (45 sec rest)
4x12
Overall, took 3 hours to complete. I felt good in my 100s. The DB Swings really help. I have to work on my arm motion though, I notice that it is not straight and that it keeps waving around.
Tuesday:
Track:
Seagrave Warmup
3x150, 2 min rest between reps
7 min rest
3x100, 2 min rest between reps
7 min rest
4x50 in 3-pt stance
walk to gym
Squat 4x8
Leg Curls 4x10
Leg Press 4x12
Barbell Curls 4x8
Incline Curls 4x12
Lying Tricep French Press 4x12
Tricep Pressdown 4x12
Standing Calf Raises 4x12
Seated Calf Raises 4x12
Thursday:
Long day today man.
Went to SAT Prep right after school. That was 3 hours.
Then I went straight to the gym.
Incline Bench 4x8
Seated Row 4x8
Bench Flyes 4x10
One-Arm DB Rows 4x10
Low-Incline Flyes 4x12
Bent-Over Lat Raises 4x12
DB Press 3x10 (couldn’t manage to do 4th set)
Lat Pulldowns 3x10 (same, couldn’t complete 4th set)
Leg Raises 4x12
Weighted Crunches 4x12
**All done with 45 second rests.
Abs were done with 30 seconds rest.
I was pooped out and workout lasted under 75 minutes. Overall, felt great.
My SAT is on Saturday so I will continue trackwork after the test.
For tomorrow, Im doing weights. And as I said before, I have SAT Prep classes from now until December every Monday and Thursday so I will combine speed/speed endurance together for 2 days a week.
This is what I will have planned for now:
Monday:
SAT Prep/Weights
Tuesday:
Speed and Speed End./Weights
Wednesday:
Rest, stretch, maybe go for a 3-5 mile run, play basketball, etc
Thursday:
SAT Prep/Weights
Friday:
Speed and Speed End./Weights
Saturday:
Same as Wednesday.
Sunday:
Rest
Friday:
Seated Leg Curls 4x8
Leg Press 4x8
Lying Leg Curls 4x12
Single-leg Squats (2 sets for each side) 4x12
Dumbbell Curls 4x8
Triceps Extensions 4x8
Preacher Curls 4x12
Close-Grip Bench Press 4x12
Seat Calf Raises…well I cramped up after the 8th rep…so I stopped there…lol
SAT tomorrow. Gonna sleep early. Eat good in the morning. Get ready to to take on that motherlover tomorrow. It’s going to be my first SAT so I don’t have high expectations for it, but I’ll see how I fair.
Saturday:
SAT today man. Test wasnt as hard as expected but I am not going to have high expectations due to the fact that it was my first time. Had to run off the stress afterwards.
Seagrave Warmup
3x30m 3pt starts
3x60m
3x100m
15 min rest
6x200m
Felt good.
Monday:
School and SAT Prep.
Day started off bad as is due to a certain girl. She lit a fire up my rear that hasn’t been lit at full flame for a while now. I was pumped and ready for my weights session today.
Bench Press 4x8
Machine Press 4x10
Cable Crossovers 3x12
Barbell Rows 4x8
Wide-Grip Pull-ups 6x5
Deadlifts 3x10,10,3 (my callous was peeled off and I couldn’t complete the the 3rd set and did not do the 4th.)
Behind-the-Neck Press 4x8
Hanging Leg Raises 4x10
Crunch 4x12
I’m back to being me. The typical productive, goal-oriented me. The fire is back. It’s time to get serious for my senior year. Some girls can run their mouths a little too much and have to be careful of what they say.
I’m back and I’m ready. February and May championships get ready for my relay team.
Tuesday:
Continuing from what I said yesterday. I’m possessed as of right now. Can’t be stopped.
Track:
Seagrave Warmup
3x30m uphill sprints
3x60m uphill sprints
3x100m on flat grass
5 min break for my SE work
1x300
5x200 (did my last 200 on the track)
I have noticed the only time I can push myself to do a 300 is when Im “racing” a fast guy around the track.
Nutrament shake and got lucky by catching the bus which saved me a 45 min walk to the gym
Squat 4x8 (new record on last set for 8 reps at 245, going to attempt a 1RM on Friday at 275)
Reverse Leg Press 4x10
Barbell Curls 4x8
Incline Curls 4x12
Lying Tricep 4x12,12,12,8
Tricep Pressdown 4x12
Standing Rope Crunch 4x12
Workout felt really great.
Wednesday:
Light day. Did a 5K cross country run with my friends as practice.
Thursday:
No school today due to the Jewish holiday of Yom Kippur. Thank you my friends for a day off :D.
I dont have SAT Prep classes either so I will be heading to the track in an hour or two and do some serious speed training that I haven’t done in a while :D. I’m planning on doing 6x60 uphill, 6x30 uphill, and 6x100 on flat grass. YESSS!!
Thursday:
I did what I told you guys. I felt great afterwards.
Track:
All 60-90 sec rests
Seagrave walrm up done on the track
6x30 uphill sprints
6x60 uphill sprints
6x100 on flat grass
Nutrament and 45 min walk to gym
Incline Bench 4x8
Seated Row 4x8
Bench Flyes 4x10
One-Arm DB Rows 4x10
Low-Incline Flyes 4x12
Bent-Over Lateral Raises 4x12,12,10,8
Dumbbell Press 4x10,10,8,8
Pulldowns 4x10,10,10,8
Leg Raises 4x12
Rope Crunches 4x12
Talked to a former track guy at the gym who now does MMA and break dances at 40. He told me the same thing everyone told me:
“Do explosive stuff. Plyos, deads, squats, calf stuff. Dont worry about weight or BF% as long you win races that’s all that matters.”
Friday:
Track:
Seagrave warmup
8x200 done on grass with walk back to start recovery (2-3 mins)
Gym:
Squat 4x8
Reverse Leg Press 4x12
Dumbbell Curls 4x8
Triceps Extensions 4x8
Preacher Curls 4x12
Close-Grip Bench Press 4x12
Standing Calf Raise 4x12
Next week, I will get rid of some workouts for each day because it’s redundant and it’s more like a bodybuilding workout than a sprinter’s workout.
It looks like your training is really starting to shape up quite a bit. I do have a recomendation based on experience. Move deadlifts to the begining of the workout and cut the reps. They are so hard on the cns due to all the different muscle groups that you recruit that your probably not reciving yoru full benifit from them. I can’t imagine doing 10 reps of deadlifts my form would break down too much. Running training looks great, make sure you monitor volume.
No prob bro. I’m getting back in shape after I sprained my knee. What can I say? I’m a quick healer. I’m slowly picking up from where I left off during the summer.
As for the deadlifts, why not do high reps? I’ve read and heard about high rep DLs/Squats are good and effective. I don’t mind making it my first workout, I would actually prefer that IMO.
Saturday:
Played football for about 3 hours.
I had 6 tackles and a TD =]
I feel that proper from is very crucial in deadlifts, even more so than in some other lifts. I feel my own form start to breakdown so bad that I cannot do anything past 6, others can probably handle 8 but anything after that and the chance for injury is greatly increased imho. I have gotten the best results from 3 reps in the deadlift and 5 reps in the squat but I do perform varying amounts of reps.
Monday:
Had a school trip to Bear Mountain. I was with the most chill group ever of course :D. Top dawgs always be with top dawgs.
Wow it was a pain in the ass hiking and climbing and going up that mountain. But it was worth it in the end. All that pain and everything :D. View was beautiful.
Well, you expect me to eat clean after a grueling climb all the way up the mountain? NOT. When we got down, I got me some cheese fries with a diet coke and then proceeded to have a Belgian waffle with ice cream and chocolate and whipped cream on top as dessert. Yummmm. 
Well, after all that, Im heading to the gym right now. Ill post when I get back.
I’m back. Today’s workout was the worst workout I have ever had. I didn’t feel great in neither of my main lifts.
Deadlifts 4x8,5,4,3
–I really need gloves, I kept losing grip
Bench Press 6(?)x8,7,6,5,6,6
–lost count of sets, that was how bad the BP was today, I couldnt even rep my usual weight nor was I able to do successful 8 reps with one plate lighter.
Barbell Rows 4x8
–no problem here
Wide-Grip Pullups 5x5
–Im still not good at these. I have to get better.
Abs
Incline Leg Raises 4x15
Hanging Leg Raises 4x12
Weighted Incline Situps 4x12
–Superset with Clapping Pushups 4x10,8,6,6
Weighted Oblique Side Bends 4x15
Overall, today’s workout was weak as heck. I really need to invest in gloves. Not everyday can be a great day. I guess the mountain climbing/hiking took out a lot from me but Im not going to give any excuses. It wasnt even lower body workouts so I dont see how the climbing effects this. Ah well, cant always get what you want. Gotta buy gloves before I do my next deadlift session.
Tuesday:
Ahh, the day after the trip. Back to school. Snap. I got a 91 on my Forensics test so I ended the school day with high hopes :D.
Track:
Seagrave Warmup
6x30 with 45-60 sec rest
5 min rest
6x60 with 60-90 sec rest
5 min rest
6x100 with 90-120 sec rest
10 min rest and on to my SE
3x250 with walk back to start recovery (2-3 mins)
1x150
–This was supposed to be my 3rd 250 but I got a little too excited and had less rest so I burned out quicker.
Track work was great. No problems here.
45 min walk to gym and a Strawberry Nutrament + creatine (as always :D)
Gym:
Squats 4x8
Reverse Leg Press 4x10
Barbell Curl 4x8
French Curl 4x8
Standing Calf Raises 4x12
In and out the gym in an hour, fine by me. I like this less of a workload. I took out the workouts that weren’t required and kept the compound exercises.