Training Journal:)

[Smarrs]

Thursday April 27th (week 6)

Didnt have a great day today. My body felt great (besides giant blister!), I’ve noticed my recovery rate has increased like mad, but my mind was way out somewhere else today. Didnt feel like I was totally there at all. just feeling a little distraught, although, my training day went well> I’m pretty sure i need some extra sleep, havent got nearly as much as i would’ve like these last few days…

Pre-supp 30 min prior

Warm up
o two lap jog in bare feet
-static stretching
o 5 tempo at 65% ~ 80m
-dynamic stretching - leg swings
o 5 progressive accelerations ~ 80m
-3 min rest in //

• note: stay relaxed while accelerating
  o 2 Accelerations

• I cleared my PB today in the 30m dash, which was a relief, that made me feel a bit better today:)
• 5 min rest in //
  o Inclined accelerations - 20m
• 6x20m, 5-10min rest in //

• need to focus on bringing knees up, as if going up stairs. I can do that.

Weights
o power cleans!
o split up movements to master technique, still have LOTS of mastering to do

• tried to keep in mind all the things i need to focus on, but only focused on one at a time.
  o put some extra weight on today, felt really good
  o 4 sets, ~3 min rest in //
• ganna keep practising form in my bedroom:D

Apple Pie
o skull crushers…(tricepts)
o lat pull down
-3x10

Core
o 10 exercises, 30 seconds each
-1 min rest in //

Recovery & Regeneration
o post-supp! mm
o wicked contrast shower
o drink some water
o going for a power nap!

Going to take tomorrow off, get some extra recovery period, I will as well be taking Sunday off.

David Lee Pong Workout (week 2)

• straight outa bed
  o 3[(10 x Push-ups) + (10 x Hyperextensions) + (10 x Sit-ups)]
  -no break in //
  -increase by 5 reps this week

[Smarrs]

Holy smokes, ive been gone two days and I feel disoriented! Feels good to be back on CF.com! Yesterday was an awesome day off, my mind and body needed it. Its nice when you literally feel your body recover in such short notice! besides my blister, which now has a blister of its own :mad: walking at work all day really has taken its toll.

Saturday April 29th (week 6)

PASSED CHEM!!! INFACT I OWNED IT!!! and will never take it again…math major here i come:D

Andrea thats too bad your day went so bad, I hope you feel better tomorrow :o

Warm up
o two lap jog w/ my football:D
-static stretching
o TEMPO

• all in bare feet

1+1+1^
1+2+1+1^
1+2+2+1^
1+1+2+1^
1+1+1

1=100m tempo at 50-60%
2=200m tempo at 50-60%
+=50m walk
^=100m walk

-static stretching

really awesome tempo today, everything felt just right, started and ended at the same pace ~ 65%, and just stayed relaxed as possible.

Core
o 5 exercises, ~ 30-45sec

• 30 second rest in // reps with 2 sets
  -3 min rest in // sets

Weights
o went home, where I could work on some power clean form!

• split up movements to practise technique.
• added some weight, not much
• 5 reps, 3 min rest in //

Warm down
o light stretching
o contrast shower!
o post supplement
o drink lots of water

This workout went very well, I kept in mind that my training coach and members were training this morning, but alas, i had to work today, so I couldnt travel the distance to join them

David Lee Pong Workout (week 2)

• straight outa bed :eek:
  o 3[(10 x Push-ups) + (10 x Hyperextensions) + (10 x Sit-ups)]
  -no break in //
  -increase by 5 reps this week

Then, off to work all day…tomorrow, I will be taking yet another day off, to syncronize with my good training partner:D but we might have to call it a psuedo-day off b/c im still doing the david lee pong workout in the morning! b/c i totally took all of friday off.

[Smarrs]

Sunday April 30 (week 6)

Psuedo-day off

David Lee Pong Workout (week 2)

• straight outa bed :eek:
  o 3[(10 x Push-ups) + (10 x Hyperextensions) + (10 x Sit-ups)]
  -no break in //

Work for the rest of the day, I’m hoping for lots of firewatch today so I dont have to walk and give my blister’s blister a blister. :mad:

[Smarrs]

7 hours of sleep
drinking lots of water
eating well

Monday May 1st! (week 7!..w00t!)

Almost two months of training and I’m feeling great, defenitely in the best shape of my life;) Thanks Herb and everyone I train with.

Swimming 6:45am
o Sauna ~ 10 minutes

• static stretching
  o ten laps of water running
• hot tub for 3 minutes
  o ten more laps of water running

• felt good, really loosened me up, nice and relaxed.
  -hot tub for 10min with stretching

Core
o 5 exercises, ~ 30-45sec

• 30 second rest in // reps with 2 sets
  -3 min rest in // sets

Power Clean
o went home, where I could work on some power clean form

• split up movements to practise technique.
• no added weight, kept it light and just filmed some reps to analyse myself
• 2 reps, 3 min rest in //

Recovery and Regeneration
o Contrast shower
o post supp
o water
o light stretching

David Lee Pong Workout (week 2)

• straight outa bed :eek:
  o 3[(10 x Push-ups) + (10 x Hyperextensions) + (10 x Sit-ups)]
  -no break in //

Today was a decent workout, not too intense, I’m thinking I need more sleep to make for a more vigorous workout. I’ve been stretching lots lately, working on my pathetic flexability limitations, its coming along:) Ganna rest for the majority of the day now, play some games, relax, and prepare to run faster than I’ve ever run before!!..tomorrow anyways:D

[WRCortese5]

Looking good. Keep it up!

[Smarrs]

Thanks Cortese!

9 1/2 hours of sleep :eek:
lots of food
lots of water:D

Tuesday May 2 (Week 7)

Ok, felt really good today, did some spring cleaning in my room…wooo, lots of dust…all clean now. Did more stretching in the after noon, then off to training!

Warm up 4:00pm
o two laps jog in bare feet

• static stretching
  o 3 progressive accels ~ 3min rest in //
  -dynamic stretches - leg swings
  o 3x30m accels ~ 4 min rest
  o 2x40m accels ~ 5 min rest
  o 2x4x60m accels ~ 5 min rest // reps, 10min rest // sets
• these felt really good, and by really good, i mean really relaxed:D, Im going to focus on taking a deep breath right before sprinting, then exhaling and EXPLODING out of the “blocks”…more aggressive start!
  Also need to keep arms out front more while sprinting

Weights
o Power clean!

• OK, not as productive today…lots more stuff to focus on…but like i have learned, i can only focus on one at a time.
• stay on heels, yet lean forward more!!..difficult?
• shrug shoulders when initially lifting bar…note: i split up clean movements
• fully extend hips before brining bar up
• keep legs a bit closer together before exploding up

Core & Plyos
o 8 exercises, ~ 40sec each

• 40 second rest in // reps
  o stand still, then explode up onto mat, 12 reps
• 1 more core exercise
  o small hop forward, then immediately exlode up onto mat, 10 reps
• 1 more core exercise

Recovery & Regeneration
o contrast shower
o post supp
o more water
o light stretching
o STEW AND DUMPLINGS FOR DINNER!!! MY FAVOURITE!!!

David Lee Pong Workout (week 2)

• straight outa bed :eek:
  o 3[(10 x Push-ups) + (10 x Hyperextensions) + (10 x Sit-ups)]
  -no break in //

Very good workout today, I felt really relaxed and enjoyed every moment:D The weather was great and the extra sleep helped.

[Smarrs]

Wednesday May 3rd (week 7)

So I stole this guys shoe by accident at the pool today, and then he stole mine, but lucky for me, he left it at the front desk:D and I returned the “favour”…

Swimming 6:45am
o Hot tub for 15 minutes w/ stretching
o water running 2x12x15m

• 5 min rest // sets w/ stretching

Core
o 10 exercises 40 seconds each

• 40 sec rest in //

Clean technique
o today I was focusing on leaning forward more, and keeping the weight on my heels

• no weights, just a light bar:)
• filmed some reps, ganna send em to my coach

David Lee Pong Workout (week 2)

• straight outa bed :eek:
  o 3[(10 x Push-ups) + (10 x Hyperextensions) + (10 x Sit-ups)]
  -no break in //
• gotta incease by 3-5 reps tomorrow morning sheesh!

Ok, so for the rest of the day…seeing as its only 9:00am…ill do some light stretching, drink lots of water, and probably get some gaming in:D

Soccer game tonight! Can’t wait.

Here are some pics of the pool I was at this morning:D

[Smarrs]

My futbol match was later tonight, so i accidentally showed up early and did a good tempo warm up w/ lots of stretching.

pre-supp 45 minutes prior to match

The game went really well, infact we annihilated our opponents, wasnt much to watch :rolleyes: What was amazing to watch was my team mates drinking BEER after the game!!! actually, they’ve always done this…but i could just hear their muscles screaming! moaning! DYING!!! I had a nice CHO/protien shake instead

CANT WAIT TILL THE WORLD CUP!!!:D:D:D

Warm down
o Post supp
o big dinner
o drink some more water
o COLD BATH!!! for 15 minutes

defenitely the coldest 2 minutes of my life,that was a challenge, after that though, you get used to it, as long as you dont move…or you feel every cold water molecule stream across your body :eek:

[Smarrs]

Thursday May 4th (week 7)

Beautifull day today, my buddy and I really enjoyed the nice trip on the open highway down to our torture session. Thats the sunny Okanagan for ya:D

Felt pretty good this morning, no aches or pains, got 7 hours sleep, ate a good breakfast, but lacked enough water intake this morning

pre-supp 30 min prior

Warm up
o two lap jog in bare feet

• static stretching

• stretching is feeling better, ive been stretching at least 2 - 3 times a day
  o Ankling
  -dynamic stretching - leg swings
  o 3x60m progressive accels w/ 3 min rest in //
  o 2x30m accel w/ 4 min rest in //
  o 2x40m accel w/ 6 min rest in //

• I had to talk to one of my proffs at the university for a bit, so i missed one of these accels. I noticed after that, my legs started to feel a little heavy, which im sure is due to a lack of water intake this morning…My blister sure didnt help in todays sprints either :mad:
  o 40m progressive accel, then 20m sprint, 2x w/ 6 min rest in //

• today wasnt the most productive day for sprinting, which is kinda surprising after our good session on tuesday, so we ended a little early. Ill just keep tuesday in mind till our next sprints.

Weights
o power clean!

• split up movements for more practise!
• today felt better than last day. I tryed to lean forward more, yet keep the weight on my heels, and I also focused on keeping the bar close to my body as i explode up. didnt add much weight at all, just so i could focus on technique more. Yota tells me that once the technique is there, more weight will come…or somthing like that:D
• did some super heavy intense bench press technique as well. Did the 45lb bar, then added a couple tens! yyeeeaaaahhhhhhh, but at least i have a better idea of how to properly bench press now:) not too worried about adding weight right now.

Core
cough coach left us cough excuse me
o 10 exercises ~ 30-40sec each

• 30-40sec rest in //
• turned out to be a very good core workout! I am pleased.

Recovery & Regeneration
o Contrast shower:D
o post supp - (cookies and cream…mmmmm)
o defenitely drinking more water for the rest of the day
o salmon sandwich
o stretching

Besides my blister, my groin was kind of annoying after our workout today, nothing to worry about, very minimal pain, so ill just ice it for the rest of the day and it’ll be good to go tomorrow. Everything else felt great:D

GOING FOR A MASSAGE TONIGHT! Can’t wait:D

David Lee Pong Workout (week 3)

• straight outa bed :eek:
  o 3[(15 x Push-ups) + (15 x Hyperextensions) + (15 x Sit-ups)]
  -no break in //
• wow, lots more reps this morning, sure as hell wakes you up though

[Herb]

Here you go Hotshot!

http://www.imdb.com/title/tt0091219/

Herb
Charliefrancis.com

[Smarrs]

Thanks coach, I’ll probably watch that tomorrow…i wonder if its still out for rent?

Went to get a massage tonight, had to go through some routine stuff, then off to work on my hamstrings and calves! Found a sweet spot on the outside of my left ham, so we worked on that for a while, I could feel it strained a tiny bit today after training…i dont think i mentioned that before…its all good though, i mean, i complain about blisters…more icing and rest and ill be fine:)

Good icing techinque: Take a damp towel, stick it in the freezer, after it freezes you can pretty much wrap it around any part of your body when icing:D

Tonight however, my “massagist” (dont ask)said a cold bath would do wonders, so im in for another freaken cold adventure in about 5 minutes here… :eek: Also will be drinking more water, and taking my ZMA.

[Smarrs]

Friday May 5 (week 7)

-8 hours sleep
-lots of food today (eggs, toast, ham, cerial, pair, 2xbanana, muffin, nuts, milk, pizza, beef, peppers, carrots, cellery…im full:D)
~2L of water, still ganna drink more this evening

hamstrings and groin feeling better today already:D The massage, cold bath, ZMA, and icing are a force to contend with

Tempo - Short modified circuit
o one lap jog first
-static stretching

1+1+1+1^
1+2+2+1^
1+1+1+1

1 = 100m tempo
2 = 200m tempo

• = 50m walk
  ^ = 100m walk
  Total = 1400m

Good workout, good pace, kept it the same all the way through, we cut out some of the tempo workout for…lazyness/time constaints

o ended w/ stretching

Core
o 10 exercises ~ 30-40sec each

• 30-40sec rest in //
• yet another good core session:D im on a role

Power Clean
o worked on a few things today. leaning forward, keeping weight on feels, fully extending hips, shoulder shrugging, and keeping the bar close to my body on the way up. However, i focused on each issue one at a time. Felt good today, not much weight, ill put on a bit more tomorrow.

Recovery & Regeneration
o post supp
o stretching
o more water
o …no shower yet? hhmmm…ill have a contrast shower later, or another cold bath.

David Lee Pong Workout (week 3)

• straight outa bed :eek:
  o 3[(15 x Push-ups) + (15 x Hyperextensions) + (15 x Sit-ups)]
  -no break in //

[Smarrs]

Saturday (May 6th) (week 7)

Couldnt join my training group yet again due to work, so I was on my own this morning. It went really well though.

7 hours sleep
drank plenty of water this morning
ate tons of food all day

Warm up

o jog two laps

• static stretching
  o Ankling
  o 3x80m tempo
  o 3x60m progressive accels w/ 3 min rest in //
  o 2x30m acceleration and hold for last 20m
  -5 min rest in // reps
  o 2x40m acceleration and hold for last 20m
  -5 min rest in // reps

My first progressive accel felt awesome! Something just seemed to click, I was relaxed, i focused on bringing my recovery leg ankle above my driving leg knee and then stomping down on my toes. Then i thought about relaxing my shoulders and click i just felt like i was flying:D

Weights
o home for some power cleans
o split up movements like usual and progressively added weight.

• Kept working on leaning forward/keeping weight on heels, fully extending, keeping bar close to body and shoulder shrugging. It went well
  o did 5 different reps w/ 3min rest in //

Recovery & Regeneration
o Contrast shower
o post supp
o drink more water

David Lee Pong Workout (week 3)

• straight outa bed :eek:
  o 3[(15 x Push-ups) + (15 x Hyperextensions) + (15 x Sit-ups)]
  -no break in //

Then off to work allllllllll day. Haven’t done core work yet, so ill go do that right now. Tomorrow is my day off.

[Smarrs]

Monday May 8th (week 8)

Ok, 2 months of training! w00t! Thanks so much Herb:D I defenitely wouldnt want to be doing anything else.

Anyways, i’ve been stretching 2-3 times a day this last week. Not noticing huge results, but ive got lots of time, and lots more stretching to be done.

My day off went well yesterday, had to work anyways :rolleyes: Did not drink as much water as i needed while at work, and I think i’m paying for it today…

ive drank over 2L of water today so far.

TEMPO
o two lap jog
-static stretching

• noticed I wasnt as loose as normal…

• kept my shoes on today, there were twigs and sticks all over.

Short Circuit
1+1+1^
1+1+2+1^
1+2+2+1^
1+2+1+1^
1+1+1+
Total = 2200m

1 = 100m tempo @ 65%
2 = 200m tempp @ 65%

• = 50m walk
  ^ = 100m walk

OK! Defenitely the worst tempo ive ever done. I felt good today, took er easy all morning, did some stretching. But when i started running, my legs just started to feel heavy…no pain…just heavy and they didnt feel loose…It didnt bother me too much, but just made for a bad tempo. Even my head started to feel heavy afterwords…i mean…im trying to gain some weight here…but this was a little rediculous. Even typing on the comp was more of a task than usual…something wrong with my CNS maybe? But i havent taxed it since thursday?

Tried doing some power clean technique afterwards, but that idea flew straight out the window. Defenitely just ganna relax, massage, and rest…and eat:D

Core Workout
o luckily I did these before my tempo, cause I didnt feel like doing anything after that! :mad:
o 10 exercises ~ 30-40sec each

• 30-40sec rest in //
• at least this session went well.

So I figure the only thing I’ve been doing differently lately is stretching more, infact ive stretched 5 times today…i wonder if thats too much? Im holding each stretch for 30-60seconds. feels fine…otherwise, I think my problem today is a result of a lack of water intake yesterday, therefore, its ganna take another day before I rehydrate myself…but ive been downing the water like mad today. Im looking forward to tomorrow, ill get lots of rest tonight and keep positive, not ganna dwell on today.

David Lee Pong Workout (week 3)

• straight outa bed :eek:
  o 3[(15 x Push-ups) + (15 x Hyperextensions) + (15 x Sit-ups)]
  -no break in //

[WRCortese5]

How did you sleep the last couple days? Anything else been stressing you out latley?

[Smarrs]

Yeah, sleep, i need more sleep. Im usually clockin in around 7, maybe 8 hours of sleep. 9 would be just prime. Defenitely ganna hit the hay early tonight, and hopefully for the rest of the week. Otherwise, nothings been stressin me out, things are going well, schools is done, the sun is out, and my work schedule is minimal. Thats why Im ganna stay positive and not look back on anything Tomorrow, here I come.

While im posting…

Just had a cold bath for 15 minutes, then a hot shower for 3 minutes, and finished off with another cold bath for 10 minutes. That was brilliant. I will also do a bit of a self massage tonight.

[Smarrs]

Tuesday May 9th (week 8)

10 HOURS OF SLEEP!
lots of water
lots of food

My left eyebrow was TWITCHING like mad this morning, so annoying! Something is defenitely suspiscious in my CNS… But I can’t figure out what?> I keep flipping through my journal, but nearly nothing has changed?

Anyways, went rollerblading, did some gardening, and played some DDR (Dance Dance REVOLUTION). Luckily the twitching stopped at around noon.

Pre-supp 30min prior

Warm up
o two laps in bare feet
-static stretching
o 5x60m tempo at 65%

• dynamic stretching
  o 5x60m progressive accel
  -Ankling

• NOTE: were supposed to do Ankling before progressive accels.
  o Today, we did lots of short intense sprints, 20m, 30m, and 40m. We worked on explosive starts.

• Throwing med ball start
• push up start
• sitting down backward start
• coach applying force on shoulders start. I felt the most out of this one. Our coach would hold our shoulders, and we would have to force our way forward until he let us go (~3m)

• I made all those names up…

I forgot my soccer cleats today, so i had to sprint with some runners…bah…

Weights
o Power cleans

• progessively added weight. Did ~ 5 reps for each motion, with 6 sets.
• 3min rest in // sets
• Got up to a whopping 115 pounds. They felt really good, at least thats what i thought:) Just ganna keep trucking along, practising technique on off days, and adding small weights on training days.
  o Bench press
• did 3 sets w/ 10 reps, also did a whopping 115 pounds, im deadly…
  o 2x10x130 lat pull-down

Core Workout
o 10 exercises ~ 30-40sec each

• 30-40sec rest in //
• these always go well:D

Recovery & Regeneration
o Contrast shower
o post supp
o water
o stretching

My left hip was giving me a bit of grief today, so ill be icing it down…probably for two hours straight…you know, like straight ice, for a straight 2 hours, maybe three[/sarcasm]. It seems like a different part of my body annoys me each week, but then feels fine the next week. My body must be adapting to the slight injuries…like Cooler from DBZ in The Return of Cooler.

David Lee Pong Workout (week 3)

• straight outa bed :eek:
  o 3[(15 x Push-ups) + (15 x Hyperextensions) + (15 x Sit-ups)]
  -no break in //

[Rene-Lee]

dude, you are doing so well. Congratulations on moving up to 115lbs with power cleans. ya you better make sure you ice for 2 hrs straight, and do a keg stand…right.

see ya

[Smarrs]

Water Running
o Hot tub for 10min w/ stretching
o 10x15m water running, nice and relaxed.
-stretching in //
o 4 more runs, ran outa time?
o hot tub for 10 min w/ stretching

pre-supp 20min prior

Core Workout
o 10 exercises, 50 reps for each

• 30-40sec rest in //
• just cant get enough of these

Power Clean
o Split up movements, did 3 sets of various reps

• no weight
• ~ 5min rest in //
• I like doing these:D
  
  Regeneration & Recovery
  o post supp
  o contrast shower
  o stretching
  o good lunch and desert
  o drinking more water

So i’ve been icing down the ol’ hip most of the day. Its kind of on the inside, in and around the groin area, and higher up, but its defenitely the hip, i have a good stetch for it though, ill be great by tomorrow.

David Lee Pong Workout (week 3)

• straight outa bed :eek:
  o 3[(15 x Push-ups) + (15 x Hyperextensions) + (15 x Sit-ups)]
  -no break in // ganna up the anty tomorrow, probably just by 3 reps this time around :o

HERE ARE SOME PICS OF THE TRIP TO AND FROM TRAINING

[Smarrs]

Futbol Match

Got a good tempo warm up in, lots of stretching before the game, oh yea!

Crumby first half, the other team was up 1-nill, lots of contact though, so i was happy, lots of hard hits and tackles. I pinged one off the post with my left boot but to no prevail.

Not to worry though, we came back hard in the second half, put a couple in the ol’ union bag, i got a nice assist off of a corner kick, and by full time, the game ended in a 3-1 victory for the good guys

I got nocked around a lot in the second half, which is the game i like to play, i happily returned the favour(s).

Couldnt wait to get that post supplement in after the match, then had a COLD bath for 15min!!! that was just magic. The ZMA will do me good tonight.

I’ll be roaring and ready to go for tomorrow, ganna bring my cleats this time, and run faster than ever before.

b/c if you dont run fast, you wont get faster
(Derek M. Hansen, CSCS). well put.

Cheers.