One step at a time they say. So here is the beginning of my attempt to rise to whatever potential I may have. I’ll share a bit with everyone. My name is Rene-Lee Sylvain and live mainly in the okanagan. I have been trained and inspired by herb and his new crew at UBCO. They train diligently, and I was lucky enough to join in. I played basketball for UBCO lakers in the past season, and am now spending the summer working in vancouver BC.
I am 20 years old and plan to be superman by 25, or super Sayin-jin. Which ever comes first.
all the extras seem irrelevant, tomorow the training continues.
This was a tempo day. lots of stuff out of the ordinary that I need to check on with herb, but I think it was alright. Wasnt sure how much core to do on a relaxed day.
pre-sup drink 30 mins before
-warm up
2 laps around a soccer field in bare feet
static stretching
-work out
3 X 20lbs power complex (6 reps for each movement)
30 sec core workout inbetween sets
3 X 30lbs bicep curls
3 X 100lbs cable pressdowns
8 core workouts
-cool down
2 laps around a soccer field in bare feet
static strechting
lots of water
post-work out drink
contrast shower
-right out of bed
David lee pong workout at 10 reps
It sounds like you’re doing well in Vancouver so far Ren. Keep it up bud. We all miss you at training, it’s just not the same without seeing you in those shorts!
Sorry I never got a chance to say goodbye either! :o
woke up at 8:00, started at 9:00. Helped move for 6 hours, which is quite tiring. I know this is like driving in the mud with a ferrari, but it was really good for connections since the people I helped are rather well connected in the business world.
we were done by 3:00
-making the best of it
2 laps around a soccer field in bare feet
Good quality static stretching
post-supp drink
contrast shower
-right out of bed
David lee pong workout at 10 reps
on the previous training day I was alone, but today I was fortunate enough to find someone that wanted to do the whole workout. I found, as is obvious, that a training program is alot more fun and efficient with a partner. The next step after that would be a good trainer.
As a result today was a solid training session, still lots to work on.
Oh side note for andrea and shane. You guys better be enjoying that trainer you got over there!!! If I hear of any miss behaviour I will spank you.
-warmup
2 laps around soccer field in bare feet
static stretching
5 “toes up” drills
dynamic stretching
5 X 60m accel
3 X 40m accel and hold for another 30m with 4 min rest
-speed runs
2 X 4 X 30m and hold for 30m rep rest 5 mins set rest 10 mins
-power clean complex
set 1: warmup with bar
set 2: bar + 20lbs
set 3: bar + 40lbs
set 4: bar + 50lbs
set 5: bar + 50lbs
5 min break inbetween
-abs
9 X 40 sec core work outs with 45 secs inbetween
-apple pie
2 X 12reps X 30lbs bicep curls
1 X 12reps X 90lbs cable pressdowns
-cool down
bare feet run
stretching
post-supp
contrast shower
I think the warmup cut too far into using speed. worked too hard before the actual full speed sprints
-right out of bed
David lee pong workout at 10 reps
Well today went rather bad. It was sapposed to be a recovery day, instead I ended up rolling my ankle.
I warmed up properly. pre-workout drink, 2 laps around a soccer field, static stretching, light dribbling practice. it was good. I then proceeded to the actual workout. I thought it would be ok to play a little bball with some drop in players. It was going good until the end. I landed on somebodys foot and that was the end of the fun. It was an inversion sprain, not too bad, but bad enough.
I iced it immidiatly afterwards for 2 hours. I guess accidents happen, but work harder to prevent them. I’ll be iceing my ankle as often as possible.
Tomorow will now be my day off. Just take care of my self, and hope for the best in the morning.
Umm…are we talking about the same Ren who throws a huge party at his house and stays up til all hours doing “KEG STANDS” the night before a 9:00AM practice?
today was a day off. My one day off a week. I chose today as my day off cause I ROLLED MY ANKLE!! ah well. I have being icing it all day. I asked my trainer what I can do tomorow and since I cant bench press 400 lbs to stimulate my CNS, I must settle for just old fasion 8reps 6 sets of any old excercise that I used to do. I guess it will be fun to do those, build some muscle. Thats what I used to care about, until herb told me I can improve my abilities in a far more effective way. Well, gotta get some rest. The day off was good.
ps. andrea…mmmmmmmm…I’ll teach you how to do keg stands some day…and no, I iced properly.
-warmup
shuffle/jog one lap around a soccer field bare feet.
did not continue bare feet training.
static stretching
pushups/situps/lieing on back bicycle kicks/walking around with shoes/ankling
dynamic stretching
then walking around for 30mins while overseeing someone else do sprints.
-power cleans
1 set of power complex motions with bar just for practice
-bench press
1 X 10reps X bar
6 X 8 reps X 145lbs
-core
10 excercises/40-30sec/break 40-30sec
-cool down
two laps around a soccer field
strechting
post-supp drink
contrast shower
writing in CF journal
oh and Yes!! We can all do team keg stands!!! But we made need to coach herb on those. You cant just do them right away. you really need to get all the motions down before supporting your whole body weight. baby steps. then you can look like this. no thats not me, I wouldent be that sloppy.
Its being a couple days since I rolled my ankle, and I am glad to report that it is well on its way to full recovery. I iced promptly and fequently as recommended by herb, and I have recieved the results that everyone hopes for. On that happy note, onto todays just-core workout.
Today was an awesome workout!!! I actually got to do the full workout, and by the end of it I was so exhausted that my eyes were slowly closing on me. It felt great!!! I am estimating that my ankle is at the 95% level of recovery, hope hurb is ok with my workout today, I know I am!!!
Damn I feel good
pre-supp drink
-warmup
two laps
static stretching
5X60m tempo at 65%
dynamic stretching
Ankling(just to check, ankling = “toes up”?)
3X60m progressive accel / 3 min rest
-sprints
1X80m at 100%
5X30m / 5min rest / as fast as you have ever gone
-power cleans
set 1: warmup with bar
set 2: bar + 20lbs
set 3: bar + 40lbs
set 4: bar + 50lbs
set 5: bar + 50lbs
set 6: bar + 55lbs
5 min break inbetween
-bench press
set 1: bar + 70lbs(warmup?)
set 2: bar + 90lbs
set 3: bar + 100lbs
set 4: bar + 110lbs
set 5: bar + 110lbs
5 min break inbetween
-core workout
we finished strong! well timed, no slacking.
10 ex/40-30 sec each/40-30 sec rest
-cool down
walked .7k home
good stretch session
post-supp drink
contrast shower
H20(try to drink more)(herb how crucial is post workout water?)
and wam bam, I am back in action. I wont be playing bball for a bit, unless theres a tourney where I can own some newbs. k, running out of time, I’ll add more if neccasary.
today was the first day I used video/digicam to record my runs/powercleans. lots of things to work on!! I’ll be sending them into the expert to get properly critiqued.
