Training Journal:)

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61

Andrea, your ganna be mad you missed this one…

Warm Up
o two lap jog in bare feet

  • static stretching
    o Tempos, 5x60m @ 75%
    o Ankling
  • Dynamic stretching
    o 3x60m progessive accels w/ 3 min rest in //
    o 1x80m at 100%
  • dumb soccer n00bs took over the pitch and really sucked, so we decided to take our session else where.
    o Indoor sprints (w/ CORE)
  • Sprint hard for 20m, hold until you hit the mat…hit the mat HARD!!
  • did about 10 sprints w/ 5-10 min rest in //
  • For every sprint, we did one core exercise right after

Various Plyos
o we did some exploding medicine ball jumps farward onto the big blue mat. Also did some hops and bounds, we even used a really exciting patform! The best one was where you jump onto the platform, then EXPLODE up and land on your rear end…on the mat of course:D sorry to tell you about this Andrea :stuck_out_tongue:

Weights
o Power Clean!

  • So I got up to 125lbs today for my cleans, it was pretty intense, but theres no way i could split up all the movements and do 6 sets of 6 reps for each movement with that much weight
  • with that in mind, my coach says I need to “breastfeed” on the weights a little longer. Which im totally cool with, I feel a lot more comfortable pushing the lesser weight above my head than with more weight. Ill start doing some real power weights sooner or later :cool:
  • just ganna keep the reps high for now, and keep on practising at home on off days.
    o oh yea (edit) and did bench press 3 sets.
    -ended on 135lbs/ 8 reps…im huge.

Recovery & Regeneration
o Contrast shower
o Post-supp
o more water
o getting a massage tonight
o will probably have a cold bath after the massage

So my left inner hip still caused a bit of grief today, not too bad, just stretching it out some more. Ganna get a massage tonight, then ice bath, and then ill ice it even more. So I’ll be in tip top condition before you can say “if you get the other athletes sick, your toast… TOAST!!!”

David Lee Pong Workout (week 4)

  • straight outa bed
    o 3[(18 x Push-ups) + (18 x Hyperextensions) + (18 x Sit-ups)]
    -no break in //
62

Andrea wont be the only one!!! I get more mad every single day!!!

63

My hip felt much better today, the icing and heating is working wonders. Everything else feels in tip top condition as well.

My massage last night was brilliant, where there was slight pain the previous week, there was no pain this week:D We did a pre-massage hamstring stretch and measured how far i could stretch. Then after the massage, and after some PNF stretching, we measured again, and I stretched 3cm farther on both legs. (still not touching my toes though…but awful close. :o

I am now stretching a minimun of 3 times/day holding each stretch for 1 minute. And it feels great

Tempo WOrkout
o two laps light jogging
-static stretching

  • Short Short Circuit (bare feet)

1+1+1^
1+1+2+1^
1+2+1+1^
1+1+1
Total = 1600m

We took it really easy today, making sure Andrea’s legs felt alright. I had to finish the short circuit for her;) So it was all good. Took a light jog to warm down after, and did some stretching and massaging.

Core Workout
o after making a fool of myself, went home for some intense core action
o 10 exercises, 50 reps for each

  • 30-40sec rest in //

Power Clean
o 1 set x 6 reps x 4 movements
-35lbs

Recovery & Regeneration
o post workout dinner
-chicken, fruit, veggies, and pita bread
o contast icing (ice for 15, heated magic bag for 15, start on ice, end on ice)
o H2O

David Lee Pong Workout (week 4)

  • straight outa bed :eek:
    o 3[(18 x Push-ups) + (18 x Hyperextensions) + (18 x Sit-ups)]
    -no break in //
64

4 hours of sleep…
drinking water like mad though
still eating very well :slight_smile:

Rough morning today…, let alone the minimal hours of sleep. Today will prove to be a long one.

Body feels superb, hip feels great, physically I’m doing swell, but i have a lot on my mind, so ill be taking these next two days off for sure:cool:

David Lee Pong Workout (week 4)

  • straight outa bed :eek:
    o 3[(18 x Push-ups) + (18 x Hyperextensions) + (18 x Sit-ups)]
    -no break in //

I’ll be working the rest of the day, I’m ganna make sure to keep drinking more water while at work, thats my plan for this weekend and every following weekend from now on:D

I’m stretching tons, and its paying off, infact im going to stretch right now. :smiley:

65

Defenitely had a horrible first half of work today, couldnt stay awake, couldnt think straight :mad: oi vei… I came across a second wind however in the second half of work, which was surprising, but very welcome. I think it was b/c of all the water.

Finished on a positive note, and thats what counts…i hope. Even got some stretching in at work:) My legs were kind of aggitated at work today, lots of ducking and squating and crawling, pushing and pulling. :frowning:

Recovery & Regeneration
o contrast shower
o icing
o dinner
o tons of water
o stetching
o self massage with roller pin.

Wow, i really need some sleep…

66

Today was my official day off:D I think I might change back to friday b/c I’m pretty active at work all day. I drank water like mad again, so today went well, especially better than yesterday.

During some of my Fire Watches (ie sitting on my ass looking for possible fire break outs) I got lots of stretching in, which was nice. I will stretch once more tonight for a total of 5 stretch sessions today. I am noticing a big difference:D:D

I will also do a self massage on my calves, hams, and quads with the roller pin. Already had a contrast shower. Cant wait to get a good tempo in tomorrow.

67

You guys got herb wasted? lol

68

(week 9)

Worst day of my athletic career! not that i have a career, but ive been active my entire life

Woke up this morning, felt fine, had to take my car in for new brakes ($$$$$) so i went rollerblading in the meantime. Stretched out well before hand, started to rollerblade for about 15min (really lite paced).

Stopped rollerblading and stretched again before my buddy came and picked me up in his car.

I was trying a new groin stretch, sitting on my butt, bringing my legs in, but instead of holding my feet, and pushing down with my elbows, i put my hands behind my body and pushed my upper body forward.

Everything seemed fine, but right when i my buddy showed up, i noticed some pain in my left groin, more towards the front of my hip. It wasnt too bad, but after driving around for an hour, and then getting out, the pain got progressively worse.

I really started to notice it when i had to go pick my car up about an hour later. I made sure the ice over that last hour.

The pain started shooting down towards my ham, but again, more on the inside of my leg.

This is not fun, not fun at all, my coach said i probably tore some muscle, so i had an ICE COLD BATH…and that was the hardest thing in my life, i didnt know which hurt more, my legs, or in the intense ice in the cold water bubbling all over my body!

but i lasted for 15minutes. I think it triggered a cold though, im shivvering right now. and its like 30 degrees celcius out. (multiply by 9/5 and add 32 to get in farenheit:D)

anyways, got an appointment with the physio tomorrow, and ill just be icing for now…what a dismal last few days…

69

well we can all say we have had a few setbacks. And here I am, awaiting to copy your workout. Get better fast!

70

Thanks Ren, i need to stay more positive anyways:D

So GOOD NEWS:D:D, well kinda. I went to the doc today, and i checked out my blister from about a month ago, which has swollen horribly and is packed with painful pressure.

Hes like WOW! thats infected, so he freaken poked a hole in it! and squeezed on it! and that hurt like hell! i just had to clench my teeth and grab my leg.

Then he said this is ganna cause some real problems in your lymph nodes, and he pointed exactly where all the pain from yesterday was. Right where i thought i tore my muscles. So we checked em out, and turns out those lymph nodes are really swollen, and thats what was causing the pain in my leg.

He also said the infected area might cause me to have a fever with cold/hot flashes…just like yesterday…

so im on the antibiotics now, and am glad that no muscles have been torn. That would explain why the pain came on so fast yesterday, b/c i know I wasnt doing anything out of the ordinary.

David Lee Pong Workout (week 4)

  • straight outa bed :eek:
    o 3[(18 x Push-ups) + (18 x Hyperextensions) + (18 x Sit-ups)]
    -no break in //
71

So the hypothermia I prescribed probably didn’t help either hey? When will you be back in action? How are you feeling now compared to yesterday?

72

The hypothermia helped b/c i couldnt feel anything after that…but when i heated up again, the pain was still really bad.

Compared to yesterday, i feel way better, i can walk fairly well now, just limping a bit. I’m on the antibiotics for 10 days, but the doc said to come back on thursday, so ill go there, and i should be good to go fairly soon.

I’ll probably be there for training b/c i have class at 1 anyways, I just wont train, thats all. I will be late however.

Anyways, im drinking lots of water today, still need to eat some more vegitables, and then ill have a good dinner tonight, and maybe i will do some CORE that doesnt involve the use of my legs.

73

Herb,
How can you give a guy that spells vegetables “vegitables” a higher mark than me in English?

74

Shane, from now on remember: VEGETA!!!

75

Hahaha
Wow, I really shouldn’t have said anything ! :rolleyes:

76

Wow wow wow, thats only one letter off? Plus, its not like you didnt help me out in that class anyways:D

Wednesday May 17th (Week 9)

Would everyone pls pray for Andrea. She’s injured in the hospital right now and can use all the support she can get:) Thanks so much.

77

WOW! what a dramatic week. Thought i tore some muscles at the start of the week, turned out I just infected my lymphatic system, which still wasnt good :frowning: . My buddy had a bike accident, tore his chin up, crushed some teeth, and fractured his jaw in three places :frowning: . My good friend Andrea had her accident the very next day :frowning: , so I was at the hosptial and/or doctor all tuesday and wednesday.

Can’t train until my antibiotics are finished, I started a new job painting. Summer school started as well, and i’m trying to spend time with friends…my days are just ripping by. Ill be working all this long weekend to add to that.

Other than the million activities ive got goin on, im physically feeling great. This time off of training is actually really doin me well. My hip is great, my legs are awesome, ive become more flexible, and the massages are better and better. Infact yesterday I had two therapists massaging me:D:D and because of all the stretching ive been doin, I can now touch my right toe with ease for the hamstring stretch!!! but not with my left ham yet…soon.

I feel stronger and faster than ever before, I can’t wait to get back to training next tuesday. For now though, i cant do anything, no tempo, no core, no weights, no nothing. not until the antibiotics are done. Although, i can still do the david lee pong workout:D

David Lee Pong Workout (week 5)

  • straight outa bed
    o 3[(20 x Push-ups) + (23 x Hyperextensions) + (23 x Sit-ups)]
    -no break in //
  • only added 2 reps onto the pushups this week…added 5 reps to the hypers & sit-ups

For now though, im ganna go to the hospital to see Andrea, and then I’m ganna take some pictures of the intense rock-wall that caused all the trouble in the first place.

78

Annnnnnnnnddddd seeing as this is a historical training journal, this is a picture of my infected lymph system. If you look closely, you can see a red line going from the sole of my big toe, up the inside of my calf. Thats my swollen lymph vessel:D

The red line went from the sole of my foot, up my calf, up my hamstring, to the lymph nodes around my hip/goin. Its doin much better now, and sure beats having torn muscles…which is what originally we thought had happened.

79

So I still can’t do much…as im still on the antibiotics…but i savor every morning when i take them, because thats 4 less i have to take each day before training starts again:D

Tuesday, i just want to fly! And I cant wait to do a bunch o’ power cleans! Since I cant do any for now, i can only think about what ill do…ill split up the movements into Deadlifts, Hang Cleans, Full squats, and Jerks. I’m ganna keep the wait down and do lots of reps. During week 11 however, I hope to increase the intensity of my weight sessions and lift some heavy stuff. enough of this breast feeding. I want to explode with power~!

Tomorrow is my day off, however, since every day this week has been my day off, im going to do the David Lee Pong workout again, b/c i have to do something, or I’ll go nuts!!! its all that keeps me going right now.

as for now, im going to eat some chocolate, drink some water, and watch the final match // the two brilliant football clubs Barcelona and AC Milan…OMG!!! this will be magic!

–Cheers–

David Lee Pong Workout (week 5)

  • straight outa bed :eek:
    o 3[(20 x Push-ups) + (23 x Hyperextensions) + (23 x Sit-ups)]
    -no break in //
  • man, i just look forward to doing these every morning.
80

During week 11 however, I hope to increase the intensity of my weight sessions and lift some heavy stuff. enough of this breast feeding. I want to explode with power~!
And of course, this is all up to my coach:D

So I worked all day today. Have stretched 3 times now, and will stretch once more tonight before bed. Again, all my muscles feel great, this time off has been killing me, but at the same time, fully recovering everything feels awesome.

Have to work all day tomorrow as well, then I’ll be visiting both my good friends in the hospital, but tuesday is back to training!! w00t!

David Lee Pong Workout (week 5)

  • straight outa bed :eek:
    o 3[(20 x Push-ups) + (23 x Hyperextensions) + (23 x Sit-ups)]
    -no break in //

PS: dont try to change your avatar, b/c it wont let you! the only option is no avatar or to choose from the available animations :stuck_out_tongue: , but custom avatars isnt working lately.