Tuesday
Running
Just did some running around the block, and up the street at a decent intensity.
[b]
Weight Training[/b]
Weighted Push-up - 8.5x6 . 8.5x4 . 8.5x4
T-Bar Row - 50x6 . 50x6 . 55x6
Dumbbell Shoulder Press - 8.5x8 . 8.5x8 . 8.5x8
Dumbbell Shrug - 17.5x10 . 17.5x10 . 17.5x10
:Crunch - 25
:Cross-over Crunch - 20
: Frog-legged Crunch - 25
:Circuit x3
Wednesday
Rest Day
Didnt do much today. just rested, leg was still a bit sore. should be alright for tomorrow. i am looking forward to deloading next week, as my energy levels have dropped a bit.
Thursday
Sprint Training
30m
30m
30m
39m
Flying 30m
Flying 30m
Flying 30m
60m
Weight Training
Box Squat - 90x6 . 100x4 . 100x4**
Dumbbell Step-up - 17.5x5 . 17.5x5 . 17.5x5 . 17.5x5
Straight-legged Deadlift - 60x5 . 60x5 . 60x5 . 60x5
Weighted Crunch - 15x15 . 20x10 . 30x5 . 30x5 . 10x25 . 0x50
Crunch - 100
Weighted Prone Bridge - 12.5x30 . 12.5x30 . 20x30 . 20x30
**- The box i used today was lower than the bench i normally do, so it was more difficult, but better.
Friday
Running
Just did a little run, legs were pretty sore from yesterday.
Circuit Training
Push-up - 10
Pull-up - 5
Shoulder Press - 15x6
Crunch - 15
Circuit Fashion x3. Rest between each circuit.
Saturday
Week in Review
Week #06
Completed Raps challenge!! the challenge in review will be done later…
Positives
The T-Bar Row on Tuesday was pretty good, 55kg, weighing 50kg, i am happy about that.
The Box Squatting was done on a lower box and this made the movement more difficult, yet more effective. so i will need to ease into these come the time after the deload.
The Step-ups were good also. pretty effective.
The ab work on Thursday was really really good also.
The sprint work on Thursday was the best ever.
Negatives
The weights workouts on Monday and Friday was not the best. I guess time contraint and that were a factor.
The running on Monday, Tuesday and Friday was poor also. needs to be looked at and altered.
Final Thought
Not the kind of week i wanted to finish with, but i will still take it. Yes my running and a couple lifting days werent the best, but i know i can improve upon them.
Sunday
6-Weeks in Review
Well i have completed Raps challenged. i did not miss a single workout for 6 weeks. even when i was at a mates place, or low on time, or daylight… and here is the challenge in review
Weight Room Numbers
Here will be what i started with, and ended up, and some things i was happy with
Squat - Started on 55kg — Finished on 70kg
Box Squat - Started on 45kg — Peaked on 110kgs — Finished on 100kg
Benchpress - Started on 30kg — Finished on 40kg
Those are the main lifts.
Other things i was happy about…
Weighted Push-ups
Weighted Crunches
Weighted Prone Bridges
Ab Circuits
T-Bar Row
Front Squat
Sprint Training
Ok, this was ok in some parts. other parts werent the best. I guess everything will start to improve when i start to recieve coaching. but if i was to pick the best sprint session, it would go to just last Thursday. i was coming out of the “blocks” faster than usual, and i was going faster than usual.
Final Thoughts
The start was a little bit rough. the workouts werent the best, the numbers were low, reps werent suited to my goals. but as time went on, and i started getting useful advice from people, it started to improve. and my workouts were some of the best yet. i also done new exercises, such as the Box Squat and started to increase difficulty on some such as Weighted Crunches and Weighted Prone Bridges (now these are my fav ab exercises).
So i have finished the 6 Week Challenge and im pleased with it. I now know i can do my workouts, and not miss any workouts. i have actually seen results and my physique and changes in my weight room numbers.
Now a deload week awaits me, and then im back into it again. maybe changing things slightly and trying new things…
outstanding work richo. keep lifting keep eating and now start to compete when you can. your well on your way to becoming a good all round athlete. 
thanks raps, that comment right there makes it all worth it. wont be easy but i will be making some big changes next month, so dont miss too much or u will miss the action
Deload Week
[b]Monday
Weight Training[/b]
Squat - 30x5 . 30x5 . 30x5
Dumbbell Step-up - 7.5x5 . 7.5x5 . 7.5x5
Deadlift - 30x3 . 30x3 . 30x3
Prone Bridge - 15s . 15s
Crunch - 10 . 10
—Side Note—
Today was a day where I needed to release agression, but sadly unable to punish myself due to a deload. But oh well. thought i would just post that
Tuesday
Weight Training
Benchpress - 20x5 . 20x5 . 20x5
Barbell Row - 20x6 . 20x6 . 20x6 . 20x6
Standing Shoulder Press - 10x8 . 10x8 . 10x8
:Crunch - 15
:Bicycle Kick - 15
:Side Crunch - 10each side
:Circuit x2
You started a thread last week asking for a challenge, what did you decide?
Hey John, you probably noticed that the guys werent being very serious, maybe i posted it in the wrong section, i dont know. but i am going to accept your challenge
Sounds challenging, it will bring out the compeitive me, force me to train harder and smarter because i know i am running against other athletes. plus, i can carry the title of Athlete and 100m Sprinter, instead of Fun Runner.
So thanks John, i am going to train to compete over the Summer…
yeah, I noticed that :rolleyes: and I wasn’t posting to say pick mine Competing is good regardless of where you get. I thought Bold’s suggestion about the video was good.
yeah, yes Bold’s was good, except i didnt fully understand. i know i had to post 2 videos, but how it was a challenge, i dont know…
Wednesday
Rest Day
Today did the usual, train a few mates in my gym. took a mate through a tire workout (see my thread). felt really motivated to workout, but i know i have to wait till monday till i workout hard.
i also weighed my bars…
the main bar where i do my benches, rows, shoulder presses etc etc weighs 5kg.
the bar which i squat with weighs around 5kg or 9kg, i forget.
but this doesnt bother me. i never include the weight of the bar. when you include the weight of the bar, it just makes me feel like to add/expand my ego. so instead of benching 40kg, i am really benching 45kg, to add to ego. but say i bench 40kg, but i progress to 45kg, thats a good thing to brag about. anyone get me?
anyway, yeah, thats my rest day.
Thursday
Weight Training
Box Squat - 50x4 . 50x4 . 50x4 . 50x4
Front Squat - 15x8 . 15x8
Straight-legged Deadlift - 30x5 . 30x5 . 30x5
Crunch - 15 . 15
Prone Bridge - 15s . 15s
Not so much a challenge as a good suggestion
yeah, unless he was like “Richo, i challenge you to post a 10m sprint start video and a 10m fly start video! go on, i challenge you” haha
but i will get around to doing that soon
Friday
Weight Training
Dumbbell Incline Benchpress - 10x8 . 10x8 . 10x8
Pull-up - 3 . 3 . 3
Barbell Shrug - 10x12 . 10x12
EZ-Bar Curl - 20x8 . 20x8 . 20x8
Bench-dip - 8 . 8
:Bicycle Kick - 20
:Crunch - 15
:Circuit x3
[b]Saturday
Week in Review
Week #07[/b]
Well this week was for deloading. so basically i cut in half all the weight rooms numbers, and cut out all running. so there isnt much to comment on. but i cant wait till i can get the track and weighst hard with even more intensity…