I live in NYC area. If you were closer I would tell you to meet up @ the armory to train.
Yeah, we could do that if I lived closer.
September 19th, 2003
can’t access the track today
gym
squats - 10,8,6,3
leg press - 10,8,6,3
single leg curls - 3x10
single leg extensions - 3x10
1 mile jog after
felt pretty solid
This was a very long break. Indoor had ended and I didn’t do as well as I expected.
My pr’s for 2004 indoor were:
55- 6.85
200 - 24.6
LJ - 20’2
I’ve started outdoor training and everything seems to be going well for now.
my goals for 2004 outdoor:
100 - low 11
200 - mid 23
LJ - mid 21’s
these are reasonable goals and I hope I will be able to fulfill them.
I’ve got a few videos of my starts. Does anybody know how I can post them for critique in the video secion?
Outdoor has ended as well, and these were my PR’s
100 - 11.27
200 - 23.4
I decided not to do LJ due to poor training facilities
I took 2 weeks off and then started training again
GPP week 1
mon - 5x60 hills , 5x30 hills, 60s @ 90%, 30’s @ 95%, 3-4 mins rest btw
weightroom: bench, rows, squats, leg curls, leg extensions
tues - 15x100 tempo at 60-65%, 1:15 rest btw
weightroom: abs
wedn - 5x300 at 46-48s interval, 8-10 mins rest btw
weightroom: military press, dips, curls, DB shrugs
thursday - circuit training - eliptical machine for 25 mins, abs, stretch, suana abs
fri - 100, 120, 150, 200, 220 all at about 95%, 5, 8, 10, 12 mins rest btw
weighroom: incline bench, lat pulldowns, jumps squats, med ball exercises
sat - 10x200 at 60-65%, 1:30 - 2mins rest, weighroom: abs
sun - off
I will update at the end of the week
thanks for your caring lol
Sat June 19
10x200 @ 36-37 , 1:30 rest on grass barefoot
ab training, sauna
good recovery day