Author Topic: Scrawny to Brawny Journal  (Read 138426 times)

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Zetz

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Re: Scrawny to Brawny Journal
« Reply #165 on: October 29, 2010, 08:25:29 pm »
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I looked for it myself about an hour ago....

Quote

omarordonez, you do not have permission to access this page. This could be due to one of several reasons:

Your user account may not have sufficient privileges to access this page. Are you trying to edit someone else's post, access administrative features or some other privileged system?
If you are trying to post, the administrator may have disabled your account, or it may be awaiting activation.


I wanna see the forums NAO!  :'(


Zetz

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Re: Scrawny to Brawny Journal
« Reply #166 on: November 01, 2010, 07:23:11 pm »
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Monday 11/01/2010:

First Monday workout in a while. I decided my lack of motivation sometimes can be helped from doing my first workout on the least motivating day of the week. So here it is.

-Warmup
-3x10m sprints

-Double leg bounds: 3x5
-MR Tuck jumps: 2x10
-MR Pogos: 2x5:

-Squat: 3x5 @ 200 lbs.
-GHR: 1x7, 1x6, 1x5
-BB Calf raise: 4x10 @ 155 lbs.

-Cooldown
-Stretch + PWO shake.


Cut back a little on the reactive work today, right shin started feeling not so good, but it was okay by the end of the workout. Keeping the weight on the squats but still going up for 4x2. Felt like my last rep on each set wasn't quite as deep as the rest so I'm gonna make sure I get the form next week. GHR felt pretty good. Last set felt like I was using my spinal erectors to help though, I didn't like that too much.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #167 on: November 01, 2010, 10:36:11 pm »
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I looked for it myself about an hour ago....

Quote

omarordonez, you do not have permission to access this page. This could be due to one of several reasons:

Your user account may not have sufficient privileges to access this page. Are you trying to edit someone else's post, access administrative features or some other privileged system?
If you are trying to post, the administrator may have disabled your account, or it may be awaiting activation.


I wanna see the forums NAO!  :'(



WTF? You should just be able to create a login and then be fine. I sure didn't do anything special to join.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Zetz

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Re: Scrawny to Brawny Journal
« Reply #168 on: November 01, 2010, 10:39:14 pm »
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Yeah, it won't let me see a thing. All I have access to are the main pages with some info about Charlie's death and afterwards and whatnot, but I have no access to the community area.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #169 on: November 01, 2010, 10:42:46 pm »
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Weird.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: Scrawny to Brawny Journal
« Reply #170 on: November 02, 2010, 06:34:00 am »
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Weird.

x2..

maybe it takes a few days to be approved for forum access, odd.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #171 on: November 03, 2010, 11:43:03 pm »
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Wednesday 11/03/2010:

-Warmup
-Sprint/hurdle mobility drills
-Sprint warmup: a few starts on blocks. Did a bit of recording today.
-Hurdle warmup: a few more starts just over first hurdle. A few recordings on this too that I'll post to youtube later.

-Hurdle endurance:
  Set 1
    -Sprint 5 hurdles (60m)
    -Walk back to start.
    -Repeat x 3
  Set 2-3
    -Sprint 5 hurdles
    -Walk to start
    -Repeat x 4

-Sand runs
    -4 min barefoot run on beach volleyball court

-Stretch + PWO shake.

Some of my runs felt insane. This was 3" below competition height, but it was still crazy. Felt really fast between hurdles, but I still feel like my start needs a bit more work. Looked through my footage and it's definitely better than what I was looking like last season and even on my last vid. Pretty stoked for indoor track season now.


Rehearsals are going to mess up my schedule for a while. (same as my schedule's been before)
Planned on doing upper body after rehearsal, but the gym closed at 9:30 and not 10pm like I thought. Going in after school tomorrow for upper body work and delaying next sprint day until Saturday. I'm hoping to do some long jump footage too to check that since I haven't practiced jumps since the season was over.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #172 on: November 04, 2010, 03:57:03 am »
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Wednesday 11/03/2010:

-Warmup
-Sprint/hurdle mobility drills
-Sprint warmup: a few starts on blocks. Did a bit of recording today.
-Hurdle warmup: a few more starts just over first hurdle. A few recordings on this too that I'll post to youtube later.

-Hurdle endurance:
  Set 1
    -Sprint 5 hurdles (60m)
    -Walk back to start.
    -Repeat x 3
  Set 2-3
    -Sprint 5 hurdles
    -Walk to start
    -Repeat x 4

-Sand runs
    -4 min barefoot run on beach volleyball court

-Stretch + PWO shake.

Some of my runs felt insane. This was 3" below competition height, but it was still crazy. Felt really fast between hurdles, but I still feel like my start needs a bit more work. Looked through my footage and it's definitely better than what I was looking like last season and even on my last vid. Pretty stoked for indoor track season now.

damn man, things are looking good, nice work!

when is indoor track exactly, your first meet?

pc!


Quote
Rehearsals are going to mess up my schedule for a while. (same as my schedule's been before)
Planned on doing upper body after rehearsal, but the gym closed at 9:30 and not 10pm like I thought. Going in after school tomorrow for upper body work and delaying next sprint day until Saturday. I'm hoping to do some long jump footage too to check that since I haven't practiced jumps since the season was over.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #173 on: November 04, 2010, 09:21:05 am »
0
Yeah, my hurdle stuff are feeling really fast. I ran next to one of my friends who once did track and I was almost running as fast as him, but he wasn't going over hurdles.  :P

Indoor track officially starts after new years. I think the first meet is the second Saturday in January or something like that. I still don't know for sure. So basically I have almost two months two get as strong as possible with what I'm doing now, but after I might have to switch it up a bit to fit with the more frequent/higher volume sprint workouts.

What I like about the way I set up my workouts right now, is I'm going over 5 hurdles as a 110H workout. But during indoor track my races are only over 5 hurdles. I won't be having any problems with sprint endurance.  :D

LBSS

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Re: Scrawny to Brawny Journal
« Reply #174 on: November 04, 2010, 09:56:39 am »
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Did you end up getting access to CF?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Zetz

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Re: Scrawny to Brawny Journal
« Reply #175 on: November 04, 2010, 12:39:19 pm »
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Still can't access anything.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #176 on: November 05, 2010, 12:05:40 am »
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Thursday 11/04/2010:

Upper body split

-Shoulder Warmup
-Bench press: 3x5 @ 140 lbs. (felt crazy hard. Haven't done any serious upper body lifts for a long time)
-One arm DB row: 4x5 w/ 50lb dumbbell. (no problem here, actually think I should have used more weight)
-Pull up S1: 2x6, 1x5 @ BW + 10 lbs.
-Dips S1: 2x8, 1x7 @ BW + 35 lbs.

-PWO Shake.


Feel really crappy on the bench and pullups. Looks like I should work a bit more on upper body. I've been skipping out on it whenever I don't have time since I'm prioritizing leg workouts and sprints for track season.

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Re: Scrawny to Brawny Journal
« Reply #177 on: November 06, 2010, 05:21:34 pm »
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Thursday 11/04/2010:

Upper body split

-Shoulder Warmup
-Bench press: 3x5 @ 140 lbs. (felt crazy hard. Haven't done any serious upper body lifts for a long time)
-One arm DB row: 4x5 w/ 50lb dumbbell. (no problem here, actually think I should have used more weight)
-Pull up S1: 2x6, 1x5 @ BW + 10 lbs.
-Dips S1: 2x8, 1x7 @ BW + 35 lbs.

-PWO Shake.


Feel really crappy on the bench and pullups. Looks like I should work a bit more on upper body. I've been skipping out on it whenever I don't have time since I'm prioritizing leg workouts and sprints for track season.

ya man, don't skip out on the upper sessions, they are still very beneficial to sprinting (& jumping).


Zetz

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Re: Scrawny to Brawny Journal
« Reply #178 on: November 06, 2010, 06:03:59 pm »
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Saturday 11/06/2010:

Left hamstring soreness didn't end until this morning. What's weird is the day after my 110H workout my left hamstring and right lat were sore... I understand the hamstring from snapping my lead leg down, but not the lat. Decided to skip the lower volume squats and do longer sprint work with a bit of upper body instead.

-Warmup
-Sprint warmup. 4x15m sprints (to hurdle from 200m mark)
-One legged bound: 3x5 each leg.
-Hurdle drills

-Repeat 200m over hurdles at 3" below race height.
    -4x200m
    -5 min rest between.

-Long jump run throughs
    -Just took a couple run throughs and a few jumps to check form on a video. Didn't really do too great.

-DB Bench Press: 3x8 w/50lb. dumbbells.
-Seated Row: 3x8 w/ 145 lbs.
-Dips: 3x15
-Pullups: 3x9

-Cooldown
-Stretch and PWO shake.

Chest is still pretty sore from two days ago. It's worse than yesterday. I'm feeling really good about my 200m repeats for my 300IH race though. I'm using the same lead leg every time and I'm hardly losing any speed. Had my friend record my 4th run. When I finish putting together some hurdles stuff I'll post it to youtube.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #179 on: November 07, 2010, 10:25:12 pm »
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Upper body soreness is much better than yesterday, even after the upper body session after my sprints. My chest, in particular, is feeling much better.
Oddly, my quads are feeling sore from middle to a few inches above my knees. I can't remember the last time I've had soreness just in the middle of my legs.

Aside from that, today I realized my diet is growing slowly. I just haven't worried too much about stuffing myself, and I'm eating more anyway. I used to not bother with food while I was in my room doing homework or playing my trumpet, but now I go to the kitchen with the slightest hunger, even if I only end up eating cold cereal.

Yesterday during my sprint session I puked a little bit... again. It's getting really annoying that it happens with every high volume sprint work for 300IH or 400m. I did feel like it wasn't near as bad as other times, so it might just be a temporary thing.  I'm excited to see how squats and sprints go this week. My hurdles, mostly, have been feeling really clean and really fast.