Realistspy - Faster and Stronger Log

RealistSpy

Hi I will be starting my first fitness Log which will tie in with my athletics sprinting long.

September - November

General Development of Strength, Mobility, Edurance and Technique

Excercises
I really want to focus on Explosive and all body work out

Dumbbell Snatch - Explosive
Pullup - Explosive
Clap Pushup - Explosive
Power clean - Explosive
Dumbell Jump Squats - Explosive
Dumbell Squat to chair - Explosive
Smith Machine Squats
Smith Machine Bench press
Smith Machine Calf Raise
Smith Machine Leg Press
Smith Machine Leg Curl
Deadlifts
Incline Dumbell benchpress
Decline Dumbell Benchpress

Excercises - Core

Plank
Side Plank
Sit ups
Sprinters Crunch


What else am I missing?

RealistSpy

Sprint Log

Antisocialiser

squats!

RealistSpy

Antisocialiser wrote: »

squats!

I do the squats on the machine if you mean body weight squats. Yes I will do that thanks but just at the start for safty reasons.

RealistSpy

My training Starts in Couple of days here is what my weeks looks like till November

September - November
Mondays
Early - Lower Body Weights
Evening - Acceleration Development
Tuesday
Early - Upper Body Weights
or
Evening - Upper Body Weights
Wednesday
Early - Intensive Tempo
Evening - General Strength Circuit + Core
Thursday
Early - Lower Body Weights
Evening - Acceleration Development/ Speed Work
Saturday
Early - Continuous Tempo

RealistSpy

Mix Lifting before my training starts
Height: 5"5'
Body Weight: 65Kg

S.M. Squat @ 100kg x5 , 135kgx5, 135kgx5
Barbell Bench Press @ 50kgx8, 60kgx8, 70kgx8
Wide grip Pull ups @ BWx10, BWx6, BWx8
Calf Raise @ 120kgx12, 120kgx12, 120kgx12
Incline Bench Press @ 40kgx8, 40kgx8, 40kgx8
one Leg Squat @ 36kgx8, 36kgx8, 40kgx6
Snatch @ 40kgx2, 40kgx2, 40kgx2

My first time doing snatch. This is just a general workout before I start my Pre-Season Training. I still don't know if I should just focus on strenght all season or try gain some mass.

justsomebloke

RealistSpy wrote: »

I still don't know if I should just focus on strenght all season or try gain some mass.

There is no reason stopping you from gaining mass on a strength based programme once you are eating properly.

Also if you can avoid using the smith machine do as you would be better off if you can squat in a rack

RealistSpy

Cheers Joe,

Yeh am back to college next week and I will start on the free weight squat gosh its gona be so hard balancing. I will try work onmass till November and see what the story is and then focus on Strength all the way till my first competition in Feburary.

justsomebloke

RealistSpy wrote: »

Cheers Joe,

Yeh am back to college next week and I will start on the free weight squat gosh its gona be so hard balancing. I will try work onmass till November and see what the story is and then focus on Strength all the way till my first competition in Feburary.

if the competition is in sprinting I wouldn't do mass training at all as it would only build muscle for the sake of it and may adversely effect your competition (unless you just looking at it for aesthetics) . Any mass that you put on should only be put on in the interest of actually increasing your power output.

Plyometrics is probably something you should look into as well although I wouldn't be the person to talk to about that

RealistSpy

14-09-08

Height: 5"5'
Body Weight: 65Kg

Lower Body - Strength+Explosive Power

S.M. Squats @ 100kgx6, 110kgx6, 110kgx6
Single Leg Dumbell Calf Raise @ 25kgx10, 25kgx10, 25kgx10
New Single dumbell Frog Squat @ 60kgx6, 60kgx10, 60kgx10
Dumbell Jump Squat @ 40kgx8, 45.4kgx6, 45.4kgx6
Horizontal Leg Curl @ 110kgx10, 150kgx6, 150kgx6
Power Clean @ 70kg-Fail, 65kgx5 30 sec break after each
Snatch @ 45kgx2, 50kgx3 30 sec break after each

Sprint Updated

RealistSpy

15-09-09

Height: 5"5'
Body Weight: 65Kg

Upper Body - Strength+Explosive Power

Bench Press @ 65Kgx6, 70Kgx6, 80kgx6
Wide Grip Pull Ups @ BWx6, BWx6, BWx6
Incline Bench Press @ 45.4Kgx6, 45.4Kgx6, 45.4Kgx6
Incline Sit Ups @ BW+20Kgx8, BW+20Kgx8, BW+20Kgx8
Chin Ups @ BWx6, BWx6, BWx8
Power Clean @ 65Kgx5
New Stiff Leg deadlift @ 80kgx8
Deadlift @ 135Kgx2, 135Kgx3, 135Kgx1

What am I missing for the Upper body or what don't I need?

RealistSpy

16-09-09

Height: 5"5'
Body Weight: 65kg

General Strength Circuit + Core & Sprintiing - Intensive Tempo

Warm-Up

New 200m x 3 Sets @ 85%+ Speed - 2 min rest after each sets
10min Rest
Fail 200m x 3 Sets @ 85%+ Speed - 2 min rest after each sets
Total :- 600m

NOTE: The sprint was new because I have never done them at that pace before I usual go around 60%.

I was total gone and out after the first 3 sets I was full of lactic acid I couldn't even drink anymore. I think I went too hard but I just couldn't survive another Sprint.

General Strength Circuit + Core

Squat @ BWx25
Wide Push Ups @ BWx25
New Lateral Lunges @ BWx10 each Leg
Squat Jump @ BWx10
Diamond Push Ups @ BWx15
New Burpees @ BWx12
Plank @ BW - 15 Sec
Side Planks @ BW - 15 Sec

At this stage I was gone and started to feel dizzy.

RealistSpy

17-09-08

Height: 5"5'
Body Weight: 66Kg

Lower Body - Strength+Explosive Power

One Leg Dumbell Squats @ 45.4kgx8, 45.4kgx8, 45.4kgx8
Single Leg Dumbell Calf Raise @ 25kgx10, 25kgx10, 25kgx10
Dumbell Jump Squat @ 50kgx6, 50kgx6, 50kgx6 ^
New Dumbbell Side Lunge @ 40kgx10, 40kgx6, 40kgx6
Snatch @ 50kgx6 30 sec break after each

I had 45min to use the gym because I had class to attend.

Parsley

RealistSpy wrote: »

15-09-09

Height: 5"5'
Body Weight: 65Kg

Upper Body - Strength+Explosive Power

Bench Press @ 65Kgx6, 70Kgx6, 80kgx6
Wide Grip Pull Ups @ BWx6, BWx6, BWx6
Incline Bench Press @ 45.4Kgx6, 45.4Kgx6, 45.4Kgx6
Incline Sit Ups @ BW+20Kgx8, BW+20Kgx8, BW+20Kgx8
Chin Ups @ BWx6, BWx6, BWx8
Power Clean @ 65Kgx5
New Stiff Leg deadlift @ 80kgx8
Deadlift @ 135Kgx2, 135Kgx3, 135Kgx1

What am I missing for the Upper body or what don't I need?

I would say add a rowing motion of some kind, pendlay rows or one-arm dumbell rows.

RealistSpy

Cheers mate I will add that into the workout.

RealistSpy

Sprint Updated

RealistSpy

21-09-09

Height: 5"5'
Body Weight: 65.5Kg

Lower Body - Strength+Explosive Power

S.M. Squats @ 110kgx6, 115kgx6, 120kgx6
Single Leg Dumbell Calf Raise @ 27.3kgx10, 27.3kgx10, 27.3kgx10
Single Dumbell Frog Squat @ 60kgx10, 60kgx10, 60kgx10
Dumbell Jump Squat @ 50kgx6, 54.6kgx6, 63.6kgx6
Horizontal Leg Curl @ 130kgx10, 140kgx8, 150kgx6
Power Clean @ 70kgx1, 65kgx1, 67.5kgx5 30 sec break after each
Snatch @ 50kgx1, 55kgx3, 1 Fail 30 sec break after each

RealistSpy

I am out from trainning for 1 week twisted/sprain ankle during sprint session. It hurts.......!

RealistSpy

28-09-09

Height: 5"5'
Body Weight: 67Kg

Upper Body - I am still off any leg work because of my ankle - ligament damage 1 more week well i hope wednesday!

Bench Press @ 70kgx6, 80kgx6, 85kgx6
Wide Grip Pull-up @ BWkgx6, BWkgx6, BWkgx6
Incline Bench Press @ 50kgx6, 50kgx6, 45.4kgx4-fail
Ez Bar Upright Rowing @ 46.8kgx6, 46.8kgx6, 46.8kgx6 - Couldn't find a free barbell
Deadlifts @ 135kgx4, 140kgx1

Does anyone know any website I can get a sport specific workout?

RealistSpy

29-09-09

Height: 5"5'
Body Weight: 66-67Kg

Upper Body - I am still off any leg work because of my ankle - ligament damage 1 more week well i hope wednesday!

Decline Dumbell Bench Press @ 50kgx8, 50kgx8, 45.4kgx8
Decline sit-ups @ BW+20kgx10, BW+20kgx10, BW+20kgx10
Dumbell Flies @ 40kgx8, 40kgx8, 40kgx8
Ez Bar Curl @ 20kg+Bar Weightx8, 20kg+Bar Weightx6, 20kg+Bar Weightx6
Barbell Shrug @ 67.5kg+Bar Weightx10, 67.5kg+Bar Weightx10, 67.5kg+Bar Weightx10
One Arm Dumbell Row @ 25kgx8, 25kgx8, 25kgx8

RealistSpy

Back Trainning on Monday after couple of weeks ankle rehabing!

RealistSpy

12-10-09

Body Weight: 65Kg

Lower Body - Hip Flexibility, Glute Activation and General Prep. Sprinter
1min 30sec Treadmill warm up
-Dynamic Stretch

Glute Bridge 2 Sets 10 reps 5sec isometric hold per rep
Bird Dog 2 Sets 10 reps 5sec isometric hold per rep
Lying Abduction 2 Sets 10 reps

Single Leg Squat @ 32kgx12, 32kgx12, 32kgx12
Dumbbell Step Ups @24kgx12, 24kgx12

1min 30sec Treadmill cool down
-Static Stretch

Total: 1 hour

RealistSpy

13-10-09

Body Weight: 64Kg

Upper Body - Core stability and General Prep. Sprinter
1min 30sec Treadmill warm up
-Dynamic Stretch

Plank 2 Sets 30sec isometric hold
Side Plank 2 Sets 30sec isometric hold
Crunches 2 Sets 15 reps

Bench Press @ 55kgx12, 55kgx12, 55kgx12
Upright Barbell Row @25kgx12, 25kgx12
Decline Sit Up with twist and weight @10kgx12, 10kgx12, 10kgx12

1min 30sec Treadmill cool down
-Static Stretch

Total: 55 min[/QUOTE]

RealistSpy

19-10-09

Body Weight: 65Kg

Lower Body - Hip Flexibility, Glute Activation and General Prep. Sprinter
1min 30sec Treadmill warm up
-Dynamic Stretch

Glute Bridge 2 Sets 10 reps 5sec isometric hold per rep
Bird Dog 2 Sets 10 reps 5sec isometric hold per rep
Lying Abduction 2 Sets 10 reps

Single Leg Cable Sprint @ 5kgx12, 7.5kgx12, 7.5kgx12
Single Leg Cable hip Adduction @5kgx12, 5kgx12, 5kgx12
Single Leg Cable Glute Kick back @ 5kgx12, 7.5kgx12, 10kgx12
Dumbell Step Ups @ 24kgx12, 24kgx12, 24kgx12

1min 30sec Treadmill cool down
-Static Stretch

Total: 1 hour[/QUOTE]

RealistSpy

20-10-09

Body Weight: 64Kg

Upper Body - Core stability and General Prep. Sprinter
1min 30sec Treadmill warm up
-Dynamic Stretch

Plank 2 Sets 30sec isometric hold
Side Plank 2 Sets 30sec isometric hold
Crunches 2 Sets 30 reps

Bench Press @ 50kgx12, 55kgx12, 60kgx12
Overhead Press @ 21kgx12, 21kgx12
Upright Barbell Row @25kgx12, 25kgx12
Decline Sit Up with twist and weight @10kgx12, 10kgx12, 10kgx12

1min 30sec Treadmill cool down
-Static Stretch

Total: 1hr10min

RealistSpy

I have been very inconsistant with my training work and college on the way. I will be moving to the next phase today anyways I hope to be more consistant.

RealistSpy

November - Late December
Strength & Power + Sprinting Specific Prep.

RealistSpy

02-11-09

Body Weight: ?

Lower Body -Strength & Power and SpecificPrep. Sprinter
1min 30sec Treadmill warm up
-Dynamic Stretch

Single Leg Hip Thrust 2 Sets 20 reps

cable standing Hip extension @ 20kgx6, 20kgx6, 20kgx6, 20kgx6, 20kgx6
Single Leg Split Squat @ 50kgx6, 50kgx6, 50kgx6
Stiff Leg aka Romanian Deadlifts @ 70kgx6, 70kgx6, 70kgx6, 70kgx6, 70kgx6

1min 30sec Treadmill cool down
-Static Stretch

Total: 1hour 15min

RealistSpy

03-11-09

Body Weight: 64

Upper Body - Strength & Power and SpecificPrep.

Note: My hamstring and glutes are dieing from Delayed onset muscle soreness (DOMS)

1min 30sec Treadmill warm up
-Dynamic Stretch

Dumbbell Incline Bench Press @ 50kgx6, 50kgx6, 50kgx6, 50kgx6, 50kgx6
Pull Up + Incline Sit up Split @ BW with pullups, 10Kg with Situps 5 sets 6 reps
Cable Twist @ 20kgx6, 20kgx6, 20kgx6, 20kgx6, 20kgx6, 20kgx6
Hang Power clean @ 50kgx6, 50kgx6, 50kgx6

1min 30sec Treadmill cool down
-Static Stretch

Total: 1hour 20min

RealistSpy

09-11-09

Body Weight: 64

Lower Body -Strength & Power and SpecificPrep. Sprinter
1min 30sec Treadmill warm up
-Dynamic Stretch

Single Leg Hip Thrust 2 Sets 20 reps
cable standing Hip extension @ 20kgx6, 25kgx6, 30kgx6, 35kgx6, 35kgx6
Single Leg Split Squat @ 50kgx6, 50kgx6, 50kgx6
Stiff Leg aka Romanian Deadlifts @ 75kgx6, 75kgx6, 75kgx6, 75kgx6, 75kgx6
Hang Power Clean @ 50kgx6, 50kgx6, 50kgx6

1min 30sec Treadmill cool down
-Static Stretch

Total: 1hour 15min

RealistSpy

10-11-09

Body Weight: 64kg

Upper Body - Strength & Power and SpecificPrep.

Note: Lower back seems stiff. Traps and shoulder DOMs

1min 30sec Treadmill warm up
-Dynamic Stretch

Dumbbell Incline Bench Press @ 50kgx6, 50kgx6, 50kgx6, 50kgx6, 50kgx6
Pull Up @ BWx6, BWx6, BWx6, BWx6, BWx6
Incline Sit up Split @ 25kgx6, 25kgx6, 25kgx6, 25kgx6, 25kgx6
Cable Twist @ 20kgx6, 22.5kgx6, 22.5kgx6, 22.5kgx6, 22.5kgx6,
Hang Power clean @ 50kgx6, 50kgx6, 60kgx6

1min 30sec Treadmill cool down
-Static Stretch

Total: 1hour 20min