so common sense prevailed 
Do you play any winter sport? Are Crusaders looking for a new wing?
LOL, pretty sure id get snapped if I played rugby. Anyways got some award ceremony to go to tonight. Tell you if I won anything
Ill post my winter training programme by the end of the week. Sub 10.6 here I come;)ā¦well If my groin heals up that is :o
Heres to you going sub 10.6 and we will come to Chch in dec to see you do it. Best of luck.
yes yolvin, best of luck to you and your son as well. If you come down to chch Iāll definately find you and say hi
update: Won 2006 outstanding male athlete award. 
Training begins on Monday!!!
Good work, was that for school or club?
canterbury SSchamps
Hey mate, Iām from Christchurch, who is your coach? I coach sprinters, full time coaching now, for Old Boys United. Who do you run for?
Congrats to you.
Iāve decided to adopt Johns way of updating the journal, so here goes:
Sleep
8 Hours :o
Weights
Lunges with 40kg weight 3 X 10 for each leg. lol Iām weak.
Stiff Legged Deadlift 40kg 3 X 12, explode up
Excercises
1 Legged squats (with assist) 2 X 10 each leg, explod up
Calf jumping excercises 2 X 10 holding 2.5kg
Groin strengthening excercises
Stretching
Good 5 minutes stretching out my @ss and very tight calves. :mad:
Diet
Probably going to intake 3000cals today.
Rating
9. Havent worked out for nearly 3 months so it was tough but good
Gofast: I run for school
Yolvin: thx bro
grr absolute bollocks :mad:
Im sick again for the 6th time in 11weeks!!! Got some blood tests done so hopefully I can figure this one out. :o
:eek:
Sick as in a cold or more flu like?
As in constant sore throats, got sick was fine for a week then got it again.
Anyways on 10days antibiotics so that should kill the bastards :mad:
Training either friday/saturday/ or monday depending on how i feel.
Finally back in action. Took it easy today:
Lunges 3 X 8-12 each leg 45K
SLDL 2 X 12 45kg
Lol not much but atleast weights went upā¦
Didnāt you train on Sunberry as well? 
lol!
Wednesday: Weights
Decline Bench:
50kg X 10reps
52.5kg X 8reps
55kg X 6reps
50kg X 6reps
Upright explosive rows:
37.5kg X 10
35kg X 10
35kg X 10
Military Press:
16kg each arm 2X10
Forgot to do abs lolā¦
rating: 9/10 felt like I could lift the worldā¦back in the game!!!
TEMPO:
100m - 20sec (oops lol)
100m - 18.6
100m - 17.9
100m - 18.1
4min rest
100m - 17.5
100m - 16.9
100m - 17.9
100m - 18.1
Rating: 6 because
- COLD AS HELL!!!
- had cold recently
- legs sore from weights
Saturday: Weights - Lower!
Lunges Barbell:
47.5kg X 10 each leg
50kg X 10 each leg
Lunges Dumbell:
50kg X 10 each leg
SLDL:
47.5kg X 3 sets of 10 explode up.
Rating: 8, weights keep going up. 
Cant wait to start doing box squats in about 4-5 weeks !
rapsmvp,
What are your chances of qualifying for WJ?
What are the qualifing standards?
Its too late for me to qualify the athletics season is over here. My last chance was my Adelade meet which I did not go to.
Standards are 10.74 my best was 10.83. You have to get it before sometime in july. Would of been fun to go to but how am now, I wouldnāt have got into the final lol.
thx