Herb didnt go extra hard. 
Ok I am falling behind in the journal only cause I am training and working and getting lots of sleep. I’ll complete all of the 3 days that I missed updateing tomorow. Night time for now
Cheers to playing catch up. Shane, I borrowed some of the stuff you wrote.
-warm up
2 laps in bare feet
static stretching
5x60m tempo
dynamic stretching - leg swings
Ankling
3x60m progressive accels w/ 2 min rest in //
7x40m accel (first 20 fast, second 20 hold good form)
-power cleans
warmup with bar
set 1: 75lbs
set 2: 85lbs
set 3: 90lbs
set 4: 95lbs
set 5: 100lbs
set 6: 105lbs
o being back was motivating, that defenitely helped.
-Bench press
warm up with bar
set 1: 135lbs 12 reps
set 2: 135lbs 12 reps
set 3: 185lbs 8 reps
-Core Workout
8 exercises (got kicked outa the gym)~ 40sec each
40sec rest in //
* So I defenitely need to stop doing these until the physio tells me whats up. My hip felt really good all day until the abs. Thats the only thing that seems to aggrivate it a bit.
-Cooldown
post supp
water
Contrast shower
stretching
Soon I will have ZMA’s
-warmup
today I was pretty exhausted from starting a new job. Its easy landscaping maintanence, but the strain on the back isnt helpful.
pre-supp 45mins before
-warmup
10mins stretching in hot tub
-tempo workout
8X20m 60% sprinting w/ very little rest
6X40m swimming w/ 20sec rest
-cooldown
10mins stretching in hot tub
post-supp drink
This made me feel so much better after the days work. Oh and I am getting 9hrs of sleep every night, which helps so much.
DLP is now at 24. Will be going up soon cause it is too easy. the amount of sleep helps everything!!
That is my type of warm up.
Today was my 2nd day on the new job, my lower back was sore and some other over worked muscels. I got off work late and I had a very necessary massage appointment scheduled so I was limited to only the sprint portion of the workout. The massage was so friggen good.
-warmup
two laps around soccer field in bare knuckles fight match
static stretching
4 tempo runs
dynamic stretching
ankling
3X 60m accelerations
-sprints
3X30m fast, faster, fastest
5X20m (ran out of time or else I would have done all 8 :))
Off to a massage.
9hrs of sleep
Started work at 6:45 just like every morning. I go to bed at 9:00pm wake up at 6:00am. I eat about 3 meals + protein shake from the time that I wake up to the time that I get off work, then I eat some more before I go train, and a bit more before I go to bed. I drink plenty of water during the day, and go to the bathroom SOOO many times. I stretch whenever I can throught the day. Ok thats about it. Looking forward to saturdays training.
-warmup
pre-supp
10mins in hot tub while stretching
-workout
10X20m water running /w very little rest
6X20m swimming /w very little rest
-cooldown
10min hot tub while stretching
post-supp
lots of water
no contrast shower, just dinner, and bed
See ya tommorow Herb
Ren, this is for memory’s sake.
The day started at 8:40am and training was to begin at 9:00am. So I was late cause I wasnt about to go training on an empty stomach. I ended up finishing all of it just fine, and I learned something new!!! Well didnt learn something new, rather strengthened my beliefe for the need of a regular and lengthy sleep schedule. throught the week I was in bed at 9:00pm and up at 6:00am, I expierenced a gradual increase in my performance level as my body got used to the regular sleep patern, on the last day(friday) I had good focus, good energy, and just an impressive overall increase in performance. then came Friday night, I stayed up till 10:30pm and slept till 8:40am. On that night as soon as it was 9:00pm I felt my body want to sleep immidiatly, but instead of sleeping I stayed up a bit to finish a few things. SO, This means I got 10HRS of sleep instead of 9HRS but not on the same schedule, and the extra hour didnt help at all. BECAUSE I didnt go to bed as usual, I didnt feel the same kind of energy that I had the previous day.
long story short, sleep lots on a regular schedule and your performance and recovery will sky roket.
-warmup
pre-supp 30mins before
2 laps around soccer field
static stretching
4X60m at 65% tempo
dynamic stretching
ankling
-med ball tosses (4-6 min break inbetween)
4X3med ballsX forward launch
4X3med ballsX rear (soon to be orbit) launch
4X3med ballsX forward jump launch
4X3med ballsX forward double jump launch
-power cleans (6 reps of each motion)
warmup with bar
set 1: 80lbs
set 2: 90lbs
set 3: 100lbs
set 4: 105lbs
set 5: 110lbs
-bench press (sets of 12 reps)
set 1: 135lbs
set 2: 145lbs
set 3: 155lbs
-core workout
9 core ex’s 40 sec on/40 sec off
-cooldown
post-supp
stretching
contrast shower
eating
water
On tuesday I will focus on my power clean technique and not on raising the weights. More milk, less beef. I will do the 6 sets properly.
Today is my day off, no workout.
This is referred to as your Circadian Rhythm. It is a 24-hour rhythmic sleep cycle in humans. Having a regular Circadian Rhythm is what helps in regulating daily functions, physically and mentally.
Research indicates that ppl generally fall asleep as their body temperature begins to drop and awaken as it begis to ascend once again (McGinty, 1993). Investigators have concluded that circadian rhythms can leave individuals physiologically primed to fall asleep most easily at a particular time of the day (Richardson, 1993).
Ignoring your biological clock can result in a decrease in the quality of sleep. So keep up the good rhythm Ren!
Psychology: Themes and Variations - 6th Edition
Someone has been studying!
Well this was 4 days ago, so it may not be exact.
pre-supp
-warmup
10min in hot tub while stretching
-tempo
10X15m water running
6X20m swimming
-cooldown
10m steam room while stretching
i am working on getting half days on tuesdays and thursdays so that I have more time for all of this!!!
This day was SO friggen good. Lots of progress when it comes to power clean technique. so glad HERB was there to coach this time, and I actually made it to the workout even though I worked this day. Oh and it was indoors since it was raining.
pre-supp
-warmup
4mins on elliptical
static stretching
5X20m tempo
4X20m accelerations
-sprints
3X20 fast, faster, fastest
5X20m full speed ahead herb
-power cleans(so much better)
warmup with bar
set 1: 85lbs(deadlifts: should be on your toes when you end!!!)
set 2: 95lbs(clean: arms straight when starting! only bend when its time to get under the bar!!! explode while you have your arms straight!!! 45% angle on those elbows of death!!)
set 3: 105lbs(Squats: keep those knees a little bit closer)
set 4: 105lbs(jerks: Up!! then get under the bar, Dont use the arms so much, and get those feet out.)
set 5: 105lbs(Much better!!)
set 6: 105lbs
-bench press
warmup with bar
set 1: 155lbs 12reps
set 2: 155lbs 12reps
set 3: 155lbs 10reps(this is where herb reminded me to keep my elbows in, and have the bar touch my chest instead of half ass it like a little sissy baby)
-apple pie
bicep curlsX35lbsX9repsX2
bicep curlsX30lbsX15reps
-core
10ex more ball involvment
(reminder for next post, write how angry I am because I missed training on thursday, which is when I am posting this, because I am falling behind and too busy.)
Welcome to the club:
This was a very long day at work.
-warmup
5mins on elliptical
static stretching
-core workout
10ex 40sec on/off (using the med ball in most of the ex.)
-bball practice
just getting back into it, shot around for 30mins. Felt good, once I was warmed up it seemed like training has being paying off. faster, smoother, stronge, better. But well see in game.
-cooldown
post-supp
stretching
contrast shower
sleep
This was an even longer day at work. From now on I will be working half days on tuesday and get thursday off. I am very happy about that. On this day I didnt have enough food to last me and I didnt drink enough water and I MISSED training. So I was angry. Got off at 6:00pm, went to massage, then went to bed. I wont be missing anymore since i got the days off.
Ah, fridays are good. Last night at the massage I learned how you SHOULD stretch. Herb you will have to confirm this. The massage therapist said that you should stretch to a point where you just feel a medium-light stretch then hold for 30sec till you dont feel the stretch anymore. Once that happens you release and have a small break then push a little furthur until you feel that same stretch then hold till that disapears. You should not push a stretch to the furthest point you can go. On to the workout.
pre-supp
-warmup
5mins on elliptical
static stretching(hopefully the right way)
-core workout
10ex 40sec on/off
-bball practice
2on2 with some random shot caller punks
-cooldown
light running
stretching
post supp
contrast shower
sleep
Yup. That is what I was telling Sarah Knipe just the other day. There are other types of stretching, but that is how static stretching should be done.
Good!!! My stretching will start improving then!
pre-supp
-warmup
5mins on elliptical
10mins of static stretching
-plyos
We did a series of box jumps.
8Xsuperman onto mat while launching med ball
8Xdouble box jump
8Xup onto box/down/up on mat
20sec jump onto box forward
20sec jump onto box sideways
-powercleans(herb said to take it easy today, so we did 3 reps of each motion per set.)
2 sets of warmup with bar and then with weight.
set 1: 85lbs
set 2: 95lbs
set 3: 105lbs
set 4: 105lbs
set 5: 105lbs
set 6: 105lbs
-core workout
10ex 30 on/off
-cooldown
stretching
post-supp
contrast shower
water
thats all for now folks.
Sunday I had off.
Today’s workout
-warmup
5mins on elliptical
static stretching for about 10mins
-core workout
10ex 30sec on/off
I used a 5kg med ball becuase herb wasnt there to stop me and I wanted to try it. It worked out great, not to hard.
-power clean practice
set 1: bar
set 2: bar
set 3: bar + 20lbs
my form has improved alot since I have being back.
-tempo stuff
I did a bunch of random light workouts. 30sec on 30sec off. example: bench with light weights, balance ball ex, elliptical, bicycle, shoulders press, etc.
-cooldown
light stretch
food
water
contrast shower
looking forward to tomorow. want to move up in weight.