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Realistspy - Faster and Stronger Log

  • 05-08-2009 02:14PM
    #1
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭


    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?


Comments

  • #2
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    Sprint Log


  • #3
    Antisocialiser
    Registered Users, Registered Users 2 Posts: 1,375 ✭✭✭Antisocialiser


    squats!


  • #4
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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.


  • #5
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #6
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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.


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  • #7
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭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


  • #8
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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.


  • #9
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭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


  • #10
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #11
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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?


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  • #12
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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.


  • #13
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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.


  • #14
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭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.


  • #15
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    Cheers mate I will add that into the workout.


  • #16
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    Sprint Updated


  • #17
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #18
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


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


  • #19
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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?


  • #20
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #21
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    Back Trainning on Monday after couple of weeks ankle rehabing!


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  • #22
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #23
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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]


  • #24
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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]


  • #25
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #26
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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.


  • #27
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


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


  • #28
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #29
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #30
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


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  • #31
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #32
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    Sprint updated


  • #33
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #34
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #35
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #36
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    18-11-09

    Study Day for xman Test.


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  • #37
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭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


  • #38
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    My hang Clean - Is this an ok form?



  • #39
    RealistSpy
    Registered Users, Registered Users 2 Posts: 1,686 ✭✭✭RealistSpy


    My left leg is weaker from injury :(



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