Vitamin R's Training

April 7th, 2005
Hello All,
I figured I would start a journal to get everyone’s opinion, and possibly provide some useful information for others.

Played basketball for about 45 min, multiple games. I am feeling very fast. I did not lift today as my knee was bothering me and the weights in my home are not challenging enough for an upper body workout.

April 9th, 2005
Decided best way to achieve goals at present time is to lean up. So did some circuit work

30 on 30 off, alternating burpees and 20 sec of mountain climbers + 10 sec of push ups, did this 8 times

April 11, 2005
Did same thing as April 9, but 10 times instead of 8, and after did a pyramid of bodyweight squats, push ups, rows with 50lbs, unilateral squats from 1 to 5, then 5 to 1, with 20 ab reps after each set, then 10 min on bike

April 12, 2005

30 sec on bike followed by 10 push ups, 10 bulgarian squats, 10 rows with 50lbs. Did this 10 times. Then a little more then 10 min of the bike to cool down.

what are you doing for speed?

Nothing right now. I took a step back and looked at what needed to be done. My lack of recovery and work capacity was horrible, so a couple weeks of this stuff, and then it’s on to a GPP phase with hill sprints and begginning weights.

April 13th, 2005
Did 20x(30sec on bike, 30 sec abs), 10 min cooldown on bike

April 14, 2005
Did 20 sec on bike, 5 push ups, 5 bulgarian squats, 5 rows with 50lbs, and 10 crunches, did this 15 times, no rest between.

April 15th, 2005
Did 20sec of burpees + 10 sec of rows with 50lbs, 30 off, 20sec of mountain climbers + 10 sec push ups, 30 off. Did this 7 times, so it’s 14 total intervals.

April 17, 2005
Took yesterday off, was pretty tired. Today just did some more general fitness stuff to lower bodyfat/“get in shape”. I’m not sure when I’ll return to sprinting and lifting weights, but when I do I feel I will be very prepared. My diet has been going very well, I have kept very strictly to it, telling myself if I can just hold off until my goals are reached I can relax on it a little bit(I’m the kind that can eat pretty much however I want and not gain weight, but if I diet I drop like crazy, and if I stuff myself at every meal I gain like crazy).

20x30 sec on bike, 30 sec abs

April 18th, 2005
Did a little strength work today.

  1. Full Squat Jumps-4x5@BW+40lbs
  2. Plyo Push Ups-3x5@BW
  3. Pull Ups-20 total reps, took 4 sets
  4. 7.5x30 sec on(alternate burpees for 20sec + rows with 50lbs for 10 sec and mountain climbers for 20 sec + push ups for 10 sec)

April 19th, 2005
15x(30 sec on bike, 10 push ups, 10 squats, 10 rows with 50lbs, 10 crunches)

April 20, 2005
I am convinced this GPP stuff is the key. Now I am cruising through it all, no effort, still get very sweaty. But I suppose that is the goal, to stimulate the cardiovascular system and slow twitch fibres so as to let the power ones rest and flush them with blood to recover.

20x(30 sec on bike, 30 sec abs)

April 25th, 2005

  1. Full Squat Depth Jumps-4x5
  2. Plance-4xtime
  3. Swings w/ 50lb plate-3x6
  4. Lever-4xtime
  5. Single Leg Ham Curls-2x6x65, 1x6x65
  6. 4x(20 sec burpee + 10 sec rows, 30 off, 20 sec mountain climber + 10 sec push ups, 30 off)

April 22, 2005

20x20 sec on bike + 5 push ups + 5 bulgarian squats + 5 rows with 50lbs + 10 crunches

April 25, 2005

  1. Pistols-6xBW, 2x6xBW+5lbs
  2. Planche-5xtime
  3. Lever-5xtime
  4. Ham Curls-3x6x70
  5. Rear Delt Raises-3x10x10

April 26, 2005
I feel my general fitness is good enough now to begin hills next week.

10x(20sec burpee + 5 rows w/ 50lbs, 30 off, 20 sec mountain climbers + 10 sec push ups, 30 off)

April 27, 2005

20x(5 push ups, 5 squats, 5 rows w/ 50lbs, 30 sec abs)

May 3rd, 2005
Been sick.

10x(20sec burpee + 5 rows w/ 50lbs, 30 off, 20sec mountain climbers + 10 sec push ups, 30 off)

May 4, 2005

10x(10 BW Squats + 10 push ups + 10 rows w/ 50lbs + 20 crunches)
10x(5 BW Squats + 5 push ups + 5 rows w/ 50lbs + 10 crunches)