Author Topic: Scrawny to Brawny Journal  (Read 91705 times)

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adarqui

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Re: Scrawny to Brawny Journal
« Reply #315 on: March 07, 2011, 07:42:49 pm »
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Thursday 3/3/2011:

Got a physical today. Fun stuff. (especially since I didn't get touched at all. lol. Seems like every year is less.)

Anyway. Apparently it's entirely possible (though not necessarily likely) for me to just kinda drop dead. Doctor said everything was good but he was a little concerned about my heart murmur. Explained that it isn't weaker hearts that have problems with that, but hearts that are too strong. Mine is just that. Said my heartbeat was really strong and sounded almost forceful. Asked about supplements. Basically I should never take creatine or any other pre-workout supplement or anything like that. Too many stimulants could cause serious problems. Cleared for small amounts of caffeine like in a cup of green tea, or even coffee once in a while, but no 5-hour energy or anything similar. SIMULANTS=BAD.

damn..............

ya dude don't mess with any stimulants then shit.. i went to the doctor a bunch of times for my heart when i was 15-17, said it was fine, but i was getting these "jolts" (and still do sometimes), was worried about enlarged heart etc..



Quote
He wanted me to take some tests but cleared me because of the expenses. Says he didn't want to hold me from track over $600 medical tests that turn out benign 90% of the time. But if I ever have any problems I'm supposed to go see him asap.

Most interesting is that it's not usually a fatigue thing. He said if ever after a third or half a race I started feeling dizzy to the point where I was going to pass out, but I felt like I wasn't tired.... I should go get tested. Says he'd hate to know something happened during training or a meet, so it's better to be safe.


For now I'm good as long as I don't feel bad, and I hope I stay that way the rest of my life. Genuine concerns though... :\

ya man hope it never turns out to be anything..



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First track practice is tomorrow. I'm excited. Going to go nom more now.

niiiiice how did it go.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #316 on: March 07, 2011, 10:41:16 pm »
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Couldn't update on the first practice. It was fairly similar to today, so just assume the same things. Yeah, I know the jolts you're talking about. I get them once in a while too. Not very fun, but they've never felt really bad.

Anyway. Here's today's stuff.

Monday 3/7/2011:

-Warmup
  -4 laps movement around bball court.
  -All americans
  -Flutter kicks for time
  -Pikes: 2x25

-Running mechanics
  -Skipping A's and B's
  -Running A's.
  -Drilled these hard into the new people. Spent an hour focusing on form alone.

-Gassers x 3
  -3x40m down and back. (80m ea...)
  -In groups of three. Rest until it's your turn again. (~1 min)
  -Rest 7 min.

-Core
  -Walking pushups. (something like 30 pushups across dumbbells)
  -15 knee tucks on pullup bars.
  -20 Russian twists each side w/25 lb plate
  -Repeat first three
  -Russian twists/hold/relax rotation led by me for 3 min
  -10 pikes

-PWO Shake



Got a new blender. Shakes are turning out better. Took my lunchbox to school today. I think there were only 3 classes I didn't eat anything in. Two of them were right before track. Felt awesome. Coach left early so I got take over torturing the new people for the last set of gassers and all through core. Might have to time 100m, 200m and 400m tomorrow. I hope I'm supah fast. :D

Zetz

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Re: Scrawny to Brawny Journal
« Reply #317 on: March 10, 2011, 07:53:08 pm »
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Thursday 3/10/2011:

-Warmup
-Squats: 135x5, 160x5, 170x5, 170x5
-Hang Cleans: 90x3x3. (technique practice, i've never done hang cleans as a real workout)
-Pushups: 3x15

-Hurdle technique
  -5 lead leg attacks each leg. (lead in against a fence)
  -5 trail leg drills each leg. (holding onto fence)
  -Over overs: 4x16 hurdles each leg. (hips were feeling it by now)
  -Badup-badups: 4x8 hurdles (using each leg as lead twice)
 
-300m/100's over Double hurdles
  -Just what it says. extra hurdle placed between marked hurdles for alternating leg practice
  -Done on curve of 300m hurdles
  -2x90% run
  -2x100% sprint.

-Hurdle stretches.


Still gotta figure out exactly what I'll be doing between the jumps/hurdles. Working with two coaches. Sessions will probably get longer and more technical in the following weeks, especially now that the track's cleared off.

Figured out exactly what's in the shakes I've been making. Here's a small breakdown"
  -900+ calories
  -55g protein
  -17g fat
  -? Carbohydrates
  -Pure deliciousness. (strawberries and a banana in whey protein and milk... how could you go wrong?


Also looked at some calorie suggestion thingies online. All of them say I need over 4000 calories, some say almost 5000kcal/day. Nice to know I still need to eat A LOT more. Intake yesterday sucked but I've been at about 3500-4000.... at least I think. Ha ha.

Sir Tossestrees

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Re: Scrawny to Brawny Journal
« Reply #318 on: March 10, 2011, 10:10:27 pm »
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You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.
-I do it because I can. I can because I want to. I want to because you said I couldn't.-

-Eat like a horse, get big like  a horse.-

-The minute you settle for less than you deserve, you get even less than you settled for.-

Youtube Channel   -   http://www.youtube.com/user/CVHighlandThrowers?feature=mhum

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Zetz

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Re: Scrawny to Brawny Journal
« Reply #319 on: March 10, 2011, 10:42:26 pm »
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You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Zetz

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Re: Scrawny to Brawny Journal
« Reply #320 on: March 12, 2011, 12:14:42 pm »
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Friday 3/11/2011:

-Session 1
  -Team Core
    -All Americans
    -25 pikes
    -Russian twists
    -25 pikes

  -Progressive warmup

  -Approach to takeoff on long jump: 10x3 contacts, 10x5 contacts
  -Repeat Penultimate steps: 4x20m
  -Approaches: 5x3 contacts, 5x5 contacts
  -3x50m accelerations: walk back rest
  -3x50m strides: walk back rest

  -10x100m: 30 sec rest between each @ 80-85%

  -1 lap jog

-Session 2
  -Solo core
    -100 Russian twists, as fast as possible
    -3 position pikes: ~2 min (not sure, I just went until I hurt really bad)
    -50 Russion twists
    -15 pikes
    -15 little bigs


10x100m was pretty hard towards the end, definitely doable though. Tried accelerating to the end on my last one, i think it mostly just kept me at the same speed. I was getting pretty high on my approaches until the end.... I just couldn't jump anymore. (Or my mind wasn't in it, not sure. Just wasn't getting a good pop into the last few jumps)


Sir Tossestrees

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Re: Scrawny to Brawny Journal
« Reply #321 on: March 12, 2011, 02:17:58 pm »
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You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Oh good  ;D I'm excited for my steak already :P

Also, I expect to be buying you a steak or two. Just saying.


How did that article you wrote on me turn out? When will the school put out the paper? I'm anxious to read it.
-I do it because I can. I can because I want to. I want to because you said I couldn't.-

-Eat like a horse, get big like  a horse.-

-The minute you settle for less than you deserve, you get even less than you settled for.-

Youtube Channel   -   http://www.youtube.com/user/CVHighlandThrowers?feature=mhum

Facebook Group for highland games   -   http://www.facebook.com/home.php#!/home.php?sk=group_139066802829895&notif_t=group_r2j

Zetz

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Re: Scrawny to Brawny Journal
« Reply #322 on: March 12, 2011, 04:34:03 pm »
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You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Oh good  ;D I'm excited for my steak already :P

Also, I expect to be buying you a steak or two. Just saying.


How did that article you wrote on me turn out? When will the school put out the paper? I'm anxious to read it.

Don't know, don't care. Lol. It turned out well though. Everything I'm doing in my classes is busy work, I swear.

Sir Tossestrees

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Re: Scrawny to Brawny Journal
« Reply #323 on: March 12, 2011, 06:01:13 pm »
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You'd better win state this year. Just sayin.


If you do I'll buy you a steak dinner. However you have do the same for me if I win state. I think its a fair trade. Oh yeah, and that's one dinner per event.

You're on. :ninja:

Oh good  ;D I'm excited for my steak already :P

Also, I expect to be buying you a steak or two. Just saying.


How did that article you wrote on me turn out? When will the school put out the paper? I'm anxious to read it.


Don't know, don't care. Lol. It turned out well though. Everything I'm doing in my classes is busy work, I swear.

haha, fair enough :P
-I do it because I can. I can because I want to. I want to because you said I couldn't.-

-Eat like a horse, get big like  a horse.-

-The minute you settle for less than you deserve, you get even less than you settled for.-

Youtube Channel   -   http://www.youtube.com/user/CVHighlandThrowers?feature=mhum

Facebook Group for highland games   -   http://www.facebook.com/home.php#!/home.php?sk=group_139066802829895&notif_t=group_r2j

Zetz

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Re: Scrawny to Brawny Journal
« Reply #324 on: March 19, 2011, 05:57:09 pm »
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Haven't listed this week. (sadly)

Monday/Tuesday-unsure
Wednesday-Gone for music stuff

Thursday-Meet day
  -110m Hurdles: 16.78
  -Long jump: 18'4" (Only that jump was good, and it felt like I wasn't even trying. Need to practice more approaches and hops)
  -300m Hurdles: Listed as 57 (GUARANTEED INCORRECT. Right behind my buddy Tyler. Probably meant to type 46 on the sheet, still not a great time, started WAY too slow and seemed to ignore running form on second half)
  -4x400m: team got just under 4 min. Awful. My time was probably fastest or second fastest on team. It was a squad meet, so none of the guys had any drive to go faster on the last 100m. :P We should be much faster next thursday

-Friday
  -Ultimate frisbee for warmup
  -5x3 contact approaches
  -5x5 contact approaches (Long jump of course)
  -Sprints
    -200m @ 85%
    -Rest 3 min
    -150m @ 85%
    -Rest 3 min
    -100m @ 85%
    -Rest 8 minutes
    -Repeat 200m, rest, 150m, rest, 100m @ 100%
  -Core
    -Barbell single Plate oblique: 35lbx5 each side
    -Leg raises to hands on bar: 7
    -Butt scoots: 20ft
    -Repeat 3x


Supposed to be getting a lifting routine going again on Monday. Coach doesn't have the time to watch all the jumpers and teach them everything on individual lifts, so I'm getting a routine to do for myself after track or before school. Whichever ends up working. I'm excited to see this.

Sir Tossestrees

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Re: Scrawny to Brawny Journal
« Reply #325 on: March 19, 2011, 09:29:49 pm »
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What time of day are you gonna be lifting? Just right after track?
-I do it because I can. I can because I want to. I want to because you said I couldn't.-

-Eat like a horse, get big like  a horse.-

-The minute you settle for less than you deserve, you get even less than you settled for.-

Youtube Channel   -   http://www.youtube.com/user/CVHighlandThrowers?feature=mhum

Facebook Group for highland games   -   http://www.facebook.com/home.php#!/home.php?sk=group_139066802829895&notif_t=group_r2j

Zetz

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Re: Scrawny to Brawny Journal
« Reply #326 on: March 23, 2011, 12:35:37 am »
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That or in the morning before school

Monday 3/21/2011:

-Core (not sure on time or rep on any of these)
  -Up/Down called pushups (paused. coach calls position)
  -Flutter kicks
  -Scissor kicks
  -Up/down pushups
  -Flutter
  -Scissor
  -Paused pushups

-Drive phase mechanics and practice
-5x full length takeoffs into jump pits

-2x200m sprint over 300m hurdles. (with extra hurdle jammed between standard race position for lead leg practice)

Tuesday 3/22/2011:

-Dynamic warmup
-Running drills
-200m at 80%
-250m at 90%
-250m in 33
-300m in 46 sec
-600m untimed. (ended last 200m kinda slow. Huge pain on my right just below pec. Diaphragm cramp? something like that)

-Sprint relay (back and forth)
  -5x60m
  -Rest while baton has cycled through the rest of team and it's your turn again.

-Homework: watch youtube videos on favorite event. Watch how the pros do it. Figured I might as well post the videos.

<a href="http://www.youtube.com/watch?v=p-WW8oa4hm0" target="_blank">http://www.youtube.com/watch?v=p-WW8oa4hm0</a>

<a href="http://www.youtube.com/watch?v=TES-jT69ZBQ" target="_blank">http://www.youtube.com/watch?v=TES-jT69ZBQ</a>

<a href="http://www.youtube.com/watch?v=ZnXafnwr-yw" target="_blank">http://www.youtube.com/watch?v=ZnXafnwr-yw</a>


Zetz

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Re: Scrawny to Brawny Journal
« Reply #327 on: March 24, 2011, 12:36:39 am »
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Wednesday 3/23/2011:

-Dynamic warmup
-3x3 contact approaches
-3x5 contact approaches
-4x400m handoff practice. (just a few short sprints on handing and receiving)

-5 step hurdle warmup: 3 @ 33in., 2 @ 36 in.
-110m hurdle starts: 3x3 hurdles (3 stepping, hurdles jammed 2 feet)
-300m hurdle starts: 2x2 hurdles (trying to get 24 steps to first, hit 25 today. Trying for 13 steps between hurdles, ended up alternating lead leg on 14 step)
 

I've had BAD shin splints ever since Monday. It's contributing too much to my fatigue and my shorter steps on the 300m hurdles. I've been icing today. I feel much better. Going to sleep now, I'll need it for tomorrow's meet. Gonna try to go rape my old PR's.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #328 on: March 28, 2011, 09:47:45 pm »
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Thursday was a meet. Don't have any official times other than a 55 sec split on a 4x400

Friday was just some long jump approaches.


Monday:

-Core
  -1 min V-sit iso hold
  -Right/left plank. 20 leg raises ea side
  -Back plank. 10 raises ea leg
  -Front plank. 15 raises ea leg
  -Russian twists: 25 ea. side
  -Repeat 3 times

-5 drive phase runs. 20m
-Running mechanics

-Timed 300m: 40 sec
-Timed 200m: 26 sec (heavy head wind)
-150m over 7 hurdles: 2x

-ICE CUP SHINS

Holy crap icing felt really good. Have an invitational this week. Ignoring how bad I did last week on hurdles. New day, starting over. I'll be timing a flat 110m to measure potential on 110m hurdles.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #329 on: April 02, 2011, 11:57:14 pm »
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Tuesday 3/29/2011:

-Dynamic warmup
-Bound series. (regular, single, straight leg, low, alternating single)

-110m hurdle starts
  -3x1
  -3x3
  -2x5
  -2x7

-Relax for next day's invitational


Wednesday 3/30/2011:

110m hurdle prelims: 16.8xx (seated 5th for finals)
300m hurdles prelims: 42.340 ( :personal-record:  :wowthatwasnutswtf: Seated 4th for finals)


Thursday 4/31/2011:

FINALS

110m hurdle finals: 16.616 (Finished 5th of 8 finalists)
Long jump prelims: 18'4" (disappointed. nothing special here, just need more practice on approach and getting high on takeoff. didn't make finals on this one)
300m hurdles: 43.0xx (Finished 4th of 8 finalists. explained in notes)



Felt awesome coming over the hurdles on tuesday. Might have done a bit much though. hip flexors were pretty fatigued in prelims. Speaking of which... OH MY.... PRELIMS....  :o. I had everyone in my heat beat in the first half of the high hurdles, I was coming over so smooth and my snap down was so quick. knicked one towards the end, hit knee, went 4 step, hit ankle, went 4 step between again, finished 2nd to a guy that ended 2nd in the finals. FUUU..... haha. Should've been me. If my finals had gone as smoothly all the way through as my prelims were the first half, I probably would've gotten sub 16 and qualified for state. Oh, well. Beat my buddy in the 300m on prelims, slowed down second day. Day was warmer and I ran faster... but i went over each hurdle with my less comfortable leg, too much time lost in the air.

Gonna be working a lot on snap down and staying low to the hurdles during my break. Also working on approaches and takeoff for long jump. Coach said he could see me getting 20'6" or even 21' by the end of the season, so that's my goal. Short term is to get around 19'6" and break my PR from last year.