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I think i understand, the comment i think lance made just lift and run.

Lift to gain strength and Run to gain endurance.

Date: 07/10/12

Workouts: None, still sore from yesterday, testing my rep max. My lower back is sore my upper back little sore.
Damn them gym bros.

Comments: When i did 40kg of squats, the last weight i did 5 reps my hams and quads were super sore, man first time gym, first time super sore 
 
Also Next week will be the last time i do training on wednesday as that they will show how to get to the local track and then after i can start the track club and leave the uni sprint training for resting.
Official exercise starts tomorrow, hopefully.

Date: 9/10/2012
BW: n/a
CNS: 8/10

Warm ups
 Activation and mobility drills
 walking toe raises

Workout
 6 x 40m uphill sprints 1-2 min rest
 Stair Strides x 4

Cool Down
 Static Stretches

PR's: none

Soreness: ankles a bit sore

Comments: I found this nice hill, which is about 20 degree and it takes a bit more than 10s to reach top, also some nice wide stairs to run up, which at the top is narrow steps 3, which i jump to the top like hurdles.

nice! that stuff is fun.. i actually have one (hill, not stairs) nearby too believe it or not, pretty rare for florida. the hill here is like 45deg, which is sick.. 20 deg definitely works too tho, probably even better for sprint stuff.

pc

Date: 10/10/2012
BW: n/a
CNS: 7/10

Warm ups
 Ankle rotations
 3/4 mile jog (not as far as it looks, got to sprint at the end, which shows signs of improvement)

Workout
 High Knee Skip Drills (A Skip Drill)
 Butt Kicks x 2
 Skip for height
 Fast feet (strange one, very minimal knee lift)
 Step overs (karaoke)
 sprint to first cone, back then sprint to second and then back x 2
 jog to first cone, accelerate to second cone, then sprint to last cone x 4

Cool Down
 light jog
 stretches

PR's: being able to sprint at the end of the 3/4 mile jog

Soreness: Shin's are quite sore

Comments: I feel that we are doing plyometrics, which i feel my legs are not stiff enough therefore the pain in the shin, also they couldn't take us to the grass because of over booked, i also heard someone discussing about the local track that they don't believe you should do weights light weights maybe but should just do plyos, not even squats. lol. Just want to use words i.e. plyos to amaze people and they guy that was saying this to a guy who wanted to improve his sprint had massive quads, hams and calves lol.

So am a bit sceptical joining but will go for the training, will still squat.

Date: 13/10/2012

Weight: 60kg
Soreness: Hammies quite a bit, quads not so much, calves a little, my whole arm including shoulders feel dead and weak.
CNS: 7/10

Warm up:
  Mobility and Activation Drills (Forgot to do TKE's)
 
Workout:
  Squats 5 x 10 x 30kg
  Calf Raises 5 x 10 x 30kg
  RDL 5 x 10 x 30kg
  Pull ups 5, 5, 5, 5, 4 (Failed on last set)
  Dips 10, 6, 6, 5, 4 (last 2 sets were until failure unintentionally)

Cool Down:
  20 min walk back home

Stretches:
  Overall Body Stretch

PR's: Pull ups (could do more than 6, as bar was slightly less wider than the previous one tested on)

Comment: This was supposed to be a low intensity workout, but was still dead after, my hammies were not as painful as last time, when during the testing session. During the squats i was facing mirror, i don't know if i kept my upper body up, i tried to make sure i could read what was written on my shirt, a tip i read here, but the mirror is deceiving when facing towards it,
it makes it seem as if i am not going low enough but looking at side, i can see i go down to parallel.

RDL, i tried to these the way lancests advised vag, keep knees bent 2-3 inches, push hips back as far as possible, let weight travel inwards against my thighs and shin lightly of course and then push hips back but when i drive hips i always stand straight and not keep my knees still bent, sometimes i could do it but it felt weird when pushing my hips into the bar.

I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.


Pull ups was hard towards the end and the dips after was worse because tired from the pull ups, now i understand lower intensity does not mean its going to be easy it means its going to be long and tough.

Before i used to have 2 scoops of whey powder with 1 glass of milk and a third of a tablespoon creatine and it tasted it thick and too chocolatey, the problem was i was supposed to do 1 scoop for every glass of milk, so i had 2 glass of milks and 2 scoops and same amount of creatine, tasted much better. I don't add any other things in there like chocolate syrup or anything, tastes nice on its own.

Quote from: seifullaah73 on October 13, 2012, 03:16:00 pm

I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.

LOL 

old people love being naked in locker rooms.. unlike squatting, in a locker room full of naked old men, you'd want to keep chin up eyes up, not chin down eyes down lulz.

lol yeah, i might have to go fast as well when at the bottom.
lol

Date:17/10/12

BW: n/a
CNS: 10/10 (First time on track)

Soreness: Shin quite sore (whenever i do running or drills, my shins at the sides are always sore, don't know why)

Warm up:
  400m Jog
  Adarqui Hamstring Activation Stretch
  other random activation stretches

Workout:
  Butt Kicks Followed by High Knees (alternating) x 2 x 30m
  High Skips x 2
  Pull Downs x 2 (Straight leg you bring down)
  Paw back walk x 2 (you walk but with focus on bring feet down and scraping back, was weary of the damage it might do to my shoes)
  Squats x 10
  Lunges x 5 each leg
  B Run Drills x 2
 
  Start Position, Move feet back and forth under body as fast as possible x 10 then drive out sprinting 30m x 2
  Jog, Accelerate, Sprint to 3 cones x 3
  tag relay 4 x 50m (I was second, first being a fast guy)
 
  100m timed (a race with 2 other people)
  15.07 (wet track, wearing trainers and after workout)

Cool Down
   Stretch
   30 min walk back to campus

PR's: None

Comments:
Already mentioned, it was first time on track, so was really excited using the track. It rained so it was track so that reduced my eagerness to use the track, nut never the less, it was fun using the track. We had a chance to do relay 4 x 50m, which made it even better. I was second because i wanted to recieve the tag by the fast guy and then i was on the bend, i like the challenge of the bend, never knew why people found it hard to get round the bend, so it was fun. We came first as we had a fast guy on the last position.

I had a chance to time my 100 after workout by racing the 2 fast guys, all i was thinking was run fast and get a good time and as i said already i got 15.07, i have a target to beat. So all in all a fun workout using the track.
 

Date: 20/10/12

BW: n/a
CNS: 7/10

Soreness:
  arms and legs a little sore lower was a little sore

Warm Up:
  light jog
 
Workout:
  Speed Runs 400m (last 200m increased intensity) x 3 (about 1-2 min recovery)
  1 Mile walk carrying approx 15kg in each hand (shopping bags lol) 3 bags in each hand
  30kg rucksack walk for 5-10 mins
  30kg rucksack squats and lunges
  30kg rucksack up stair walks
   
Cool Down:
  relax

Stretches:
  arms
  neck
  back
 
Comment:
All the exercise i did above was on my way shopping and back, i was doing fast jog, then initially run until i reach a goal i have in mind, stop walk for 1-2 min rest, start running again and rest and last run all the way to the supermarket. When i arrived hard to breath, chest a bit paining, but liked the endurance run. 
Finished shopping 15kg shopping in each hand; real boss like. I would place it on my forearm, walk then place on my wrist and then hold it and i would alternate this way. On the way a bag broke, which had tins so placed it in the other bags, after some time bag ripped with tins falling through so i placed the tins, in the broken bag and placed that broken bag on one of the bags which was already full, so the handle of the bag i am overfilling was stretching; these were normal plastic carrier bags you would get from tesco, so that overpiled bag has taken a rectangular shape because of all the tins. On the way bag breaks with 6 pint gallons of milk so i hold them with the bag contain 5 ltr oil. using the handle the milk gallons have. so i am carrying 1 big rectangular shaped bag, with a string like handle, and the other hand is a bag containing a 5 litre oil as well as holding the 2 6 pints of milk.
We arrived on campus and decided to go the laundry, which was closer, as we had our dufflebag, i thinks that's what you call it, i put all my shopping in there) lifted in on my shoulder and went home, did some squats on the way as well as lunges, it was 2pm weekend so not much people around as uni is closed. Got home unpacked, phew.

So a good workout for the day especially endurance wise on a non workout day, lower back was a little sore when carrying the bags.