1/6/05
Bradford Presses- 3x8
Barbell Shrugs- 4x8
Front/Lateral Raises- 2x10, 20 lb. dumbbells
Preacher Curls- 3x10
Rope Pushdowns- 3x8
Rotator Cuff work
Ab circuit- Around 100-120 total reps
Will do a good leg workout tomorrow or Saturday…
1/12/05
Today went to the track at 1:30 after class…
Coach had us do 3 or 4 starts out of the blocks, just to get the feel of it. I havn’t touched starting blocks for almost a year so I felt somewhat weird in them… But he said that my form was pretty good so… I will be able to refine it… Anyways, after that, did 6x150’s at a relaxed steady pace… I needed it, my legs are reallly sore. After track, went to the weight room and tested for more lifts…
Today went:
Hang Clean- 175x8 reps
Close Grip Bench- 185x6 reps
Barbell Curls- 80x7 reps
Skull Crushers- 80x6 reps
Shrugs- 225x9 reps
That’s all for today… Tomorrow I should finish up with my testing… That’s all… I have a bio lecture tonight from 5:30-7, then Im gonna come home and work on some homework and clean up my apartment, it’s a freakin mess…
John
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#14 01-14-2008, 02:24 AM
WRCortese5
Member Join Date: Jun 2004
Location: Napa/Santa Rosa, CA
Posts: 173
1/13/05
Track workout today at 1… 2 lap warm-up, followed by dynamic movements and 4 50m stride outs…
Workout was 3x300m, 2 straights and a turn… Wasnt timed, but I would guess they were all 43-41 seconds. Done in flats with two other sprinters in my group.
Lift testing today was shitty. I am sooo sore it hurts. I did incline dumbbell press with 70 lb dumbbells for 10 reps… Done with testing. Now Im gonna rest up for a while… That’s all…
John
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#15 01-14-2008, 11:59 PM
WRCortese5
Member Join Date: Jun 2004
Location: Napa/Santa Rosa, CA
Posts: 173
1/14/05
I woke up pretty damn late, but I had a really good night’s sleep last night. About 10 hours. Anyways, ate some breakfast and headed out to the track at 1:30. After a 800m jog warm-up, dynamic movement warm-up, and some 60m strides, we went for the workout. Our workout was 100m,300m,200m. The goal was to maintain our 100m time that we ran in the first interval throughout the 300m and 200m. So, for me, the first 100m was ran in 13.1 at a relaxed pace(this was on the turn too.)
Next was the 300m. Went through the first 100 at 13, the 200 split was 26.1, and the final 300m time was 40.6. The goal was 39, so just a little off. Last was the 200m; went through at 12.5 and finished the 200m at 25.1. Not a bad workout, felt real good. Done all in flats too. All the intervals were not max effort… Probably around 85%… No lifting today for me. Gonna use this weekend to rest up realll good. I need it.
So in all it went:
100m-13.1
300m-40.6 (13.1-13.5-14.5 for 100m splits)
200m- 25.1 (12.5-12.6 100m splits)
John