100m Run
Crunch - 25 reps
100m Run
Reverse Crunch - 25 reps
100m Run
Side Jack Knife - 25 reps
100m Run
Side Jack Knife - 25 reps
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
100m Run
Bicycle Kick - 25 reps
—Notes—
The tempo runs were fairly good. However, i think i done them slower than 18s. so next session i may have to time it once to get a feel for 18s.
The ab work inbetween each run was a really good idea. This was suggested by Mister C, and it really helped.
Overall, a good running night. I tried to help improve my leg movement, eg no twisting.
I chose to do lunges today because the last couple days i have been carting wood and lifting wood and such. so my legs were sore and i just decided to do some walking lunges to change things up and minamise risk, and still go fairly heavy for me.
I did the machine benchpress, again, i was tired and sore, and did not want to risk injury so early in my career. Still worked me a bit but in a safe manner.
Lat pull-downs were same old.
Upright rows were put in to hopefully strengthen my neck as it is injuried and needs to be strengthen to avoid further injury.
Ab work as same old, nothing special
Overall, a fairly good workout considering how tried and such i was. i still tried and stayed focused on what needed to be done.
As a note, i did this workout after loading, carting and unload loads of wood. so i was very sore and fatigued going into this workout. and i decided to go the safe option of machines. good news, tomorrow i’ll be done and then starting monday, i can go hard once again.
Leg extensions were good. felt it in the quads, but no growth or strength gains from it.
Machine benchpress was same old, nothing special.
Pull-downs were the same.
Overall, not a bad workout. it didn’t last long, but i gained more from it than if i didn’t workout
This is my second Saturday missed workout and i am really mad at myself. i can’t believe i missed it again. i am never get anywhere if i keep on missing workouts, even if it is tempo runs, they are still important.
thankfully, i will be finished with the wood tomorrow so i can just go hard from monday onwards
1/ Side Tricep
2/ Front Flexed
3/ Back Double Bicep
If anyone notices a change in my physique at all, don’t feel afraid to post.
It has also been two weeks sinces my last pics, and the two weeks has had no serious diet in the question, but some good workouts. so i don’t expect any improvement bodywise.
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
100m Run
Bicycle Kick - 25 reps
100m Run
Crunch - 25 reps
It looks like everything is going well. Are you tracking progress? If not, you should look to tweak some things. It seems like you are doing things the right way to me. Keep up the good work.
Squats were fairly good. Knee was feeling a bit stiff but I did not let it stop me.
Benchpress was where some trouble occured. As I was pressing, my neck was under some strain and pressure, and whether or not I have meantioned it, I injuried my neck playing aussie rules footy where a guys knee was driven in the back of my neck. That occured a few weeks ago, and it is one of the reasons i quit footy to do track. and anyway, it still hurts, so i don’t know wat i have done, but my neck was hurting badly so i stopped.
Lat pull-downs were same old. might need to mix this up with some other back exercises.
Ab work was good today. felt it real good.
Overall, apart from benchpressing, it was a half decent workout
Lunges were good. They always seem to be a good sub for squats.
Machine benching, i must addmitt, i have fallen more in love with. I feel a better pec stimulation, even though free-weight builds more strength and size. i will mix machine up with free-weight, so don’t worry
Lat pull-downs are the same. truth be told, i want wide lats, so thats why i do them instead of rows… for now. later on i will include them
The bench jump and burpees were added in to try and build some sort of explosiveness. my legs were really burning afterwards which felt good. made me feel alive
Overall, a really good workout. I wasn’t going to workout due to lack of motivation but then something triggered and i was like “no way i’m going to sit here, i’m going out to the garage” and it felt good knowing i overcame it
Basically i just want maybe on more session in the gym a week. because i need to get stronger and a bit more power for it.
Also, an offical announcement, I am restarting training on Thursday. Things were crazy the last week and i just lacked motivation, time and such. But i will start again
Also, i have zone athletics on Wednesday. my events are 100m, 200m, long jump and triple jump. I know it is too late to be able to change things physically, but how do you guys get mentally prepared for a event?