Realistspy - Faster and Stronger Log

RealistSpy

Sprint updated

RealistSpy

13-11-09
Weather:Cold
Location: Dirt track
Condition: I had a break from training 12/11 because I had to work :S. This is ment to be a catch of session Track and Weights room together.

Speed Workout

Warm up Lap
Dynamic Stretches

Drills


Sprint Session
30m 3pt start @90%+ Speed x 5
80m 3pt start @90%+ Speed x 1

2min recovery

Weight Session

Dumbell Calf Raise
5x6 @31.8kg

Dumbbell Step Ups
1x2 @27kg
2x6 @25kg
1x3 @25kg

Lever Standing Hip Extension
3x6 @100kg

Cool down Lap
Static Stretches

RealistSpy

16-11-09

Lower Body - Weight Session - Strength/Power
Warm Up Lap
Dynamic Stretches

Single Leg Hip Thrust
3 x 15 @ Body Weight

Single Leg Split Squat
4 x 5 @ 54.6kg

Cable Standing Hip Extension
5 x 6 @35kg

Romanian Deadlifts
5 x 6 @75kg

Incline Sit Ups
3 x 10 @25kg

Cool down Lap
Static Stretches

RealistSpy

17-11-09

BW = 65kg

Upper Body - Weight Session - Strength/Power
Warm Up Lap
Dynamic Stretches

Incline Dumbell Bench Press
3 x 6 @ 54.6kg
1 x 6 @ 50kg

Incline Sit Ups
5 x 10 @ 25kg

Pull Ups
5 x 6 @ body Weight

Cable Twist
1 x 6 @22.5kg
4 x 6 @25kg

Cool down Lap
Static Stretches

RealistSpy

18-11-09

Study Day for xman Test.

RealistSpy

23-11-09

BW: 65kg
NOTE: Bad week last week bloody weather and now flood is making my journey to college from 30 min to 1hr 30min grrrrrrrrrr.

Lower Body - Weight Session - Strength/Power
Warm Up Lap
Dynamic Stretches

Incline Sit Ups
3 x 10 @25kg

Single Leg Split Squat
3 x 5 @ 54.6kg

Cable Standing Hip Extension
5 x 5 @35kg

Single Leg Romanian Deadlifts
5 x 6 @40kg

Single Leg Romanian Deadlifts
3 x 5 @60kg

NOTE: I was recording my form during some excersises so I might post the link later this week. I want to make sure I am practicing good form.

Cool down Lap
Static Stretches

RealistSpy

My hang Clean - Is this an ok form?

RealistSpy

My left leg is weaker from injury