I spend enough time looking at other peoples training journals I figured I’d start my own.
A little about me:
I play receiver for the SFU Clan
6 feet tall
186 pounds
During the season and off season while at SFU I train wih Derek Hansen
Now that I am home in Vernon BC I am training an few times a week with Herb in Kelowna. The days that I’m not in Kelowna I train with some fellow team mates in Vernon at BreakAway Fitness.
[SIZE=6]Saturday May 27[/SIZE]
Warm-up Skipping
4 x 1min
Stretching
Primary Lifts
Close Grip Bench Press:
6 185 lbs
4 210 lbs
3 215 lbs
2 225 lbs
Front Squat:
6 190 lbs
4 210 lbs
2 225 lbs
Secondary Lifts
DB Shoulder press
8 50 lbs
8 50 lbs
8 55 lbs
8 60 lbs
Lat Chin-ups
8 body weight
8 body weight
8 body weight
8 body weight
(The gym closes at 5 on saturday so we had to cut the workout a little short)
Finished off with core
10 different workouts 35s each w/17 lb med ball
Sunday May 28
Tempo
4 sets 3 x 100m
total: 1200m
50m walk between reps, 100m walk between sets
easy tempo, but nice for a sunday afternoon
What is this? You actually did a tempo workout!?! 
hey hey…i’ve done them before I just didn’t realize how good they actually were until you told me
Monday May 29
Today was sprint training and primary lift day
Warm Up
- 2 laps
- Stretching
- 4 Tempos
- Dynamic Stretch, Leg Swings
- 3 Accelerations (3 min rest in //)
Sprints
4 x 30m (Falling Starts)
3 x 30m (Push Up Starts)
3 x 40m (3-Point Starts)
3-4min rest in// 30s
4-5min rest in// 40s
Just for fun we we marked off 40 yrds when we ran the 40m and timed the 40 yrd just to set a bench mark b/c this is the distance that we are tested at. My best time was 4.55
Primary Lifts
Bench Press:
6 200 lbs
5 205 lbs
5 210 lbs
4 220 lbs
Back Squat:
6 225 lbs
5 235 lbs
5 235 lbs
4 245 lbs
Lately I have been really focusing on my squat to get it to be stronger…tooo weak right now
Core:
10 different exercises 40s each w/ 6 lb med ball
Tomorrow will be secondary lifts, core w/ 17lb med ball, and a tempo workout in the evening
Tuesday May 30
Today was just Secondary Lift day, with some good ol apple pie and some core. I was gonna do Tempo but my legs were sore from laying tile all day. I’ll do the Tempo on Thursday.
Secondary Lifts
DB Incline:
10 55 lbs
10 60 lbs
8 70 lbs
8 70 lbs
Lat Pull Downs:
10 Body Weight
10 Body Weight
8 Body Weight + 5
8 Body Weight + 10
Hyperextensions:
10, 10, 8, 8
I did these holding my 17 lb MedBall b/h my head
[SIZE=3]Apple Pie[/SIZE]
Preacher Chair DB Arm Curls:
10 25 lbs
10 25 lbs
8 30 lbs
8 30 lbs
Tricep Pull Downs:
10 100
10 110
8 120
8 130
Core:
10 different Exersises, 35s each w/ 17lb MedBall
Vonderful Day I would say :D…Tomorrow is speed training and PRIMARY LIFTS
Tempo’s much easier with headphones on to;)