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Tuesday 7/5/2011:

Light warmup

Power clean: 95x3, 115x3, 135x3, 140x3x3 (Not bad when you realize that I never do power cleans and I'm ridiculously weak right now and still lifting more than I weigh)
Bench Press: 115x4, 125x5, 135x5, 140x5 (Spotter barely touched the bar, near failure on last rep... so hard)

BB Calf raises: 185x2x10
Curls: 60x2x8 (on EZ bar)

Side bends w/50lb db: 2x10

Sandbag carry: ~310 steps


Found out my "sandbag" only weighs 65 pounds. I'll probably make one around 90 when my job finally pays me.

Well... I was reading Dinosaur Training by Brooks Kubik. Haha. It's more about the mindset that you should have. He makes fun of pretty boys and how it's somehow become attractive to be skinny fat. There's a base workout for starting and a 3 week rotation thing but the rest of the book is more about motivation and mindset.

Yes

Goal would be about 8 or 9% (Doable as long as I stay active between lifting. I've always had a hard time packing on any sort of fat anyway)
First goal would be to measure. I've never actually measured it. Friends who know more about it have estimated under 10%, but I've never gotten an accurate measurement.

I plan on taking in a good part of my fats as healthy fats (from fish, nuts, etc.) and biking regularly as well as doing some sort of sprint stuff since that's what burns fat most effectively. (Or so I've been told by my former jumps coach who was a pole vaulter and majored in exercise science)
Not necessarily sprint workouts, but high intensity running stuff. Running around the backyard with my dog, ultimate frisbee once in a while. That kind of stuff.

Diet is still probably the biggest part of that. I still need to read more about it and talk to the people I know who have actually studied that kind of stuff.

Friday 7/1/2011:

Springboard warmup with summer track.

Squats: 115x5, 135x5, 155x5, 175x5 (not as deep as I wanted but it's much better than last week when I could barely move 155)
Bent over BB row: 90x4x5 (WAY harder than I expected. Definitely more brutal than cable rows like the book mentions)
Standing press: 65x5, 85x2x5, 90x2x5

Farmer's walk w/50lb DB's until grip gave out (killer)

BB calve raises 155x2x10

Dead by the end of that.... so weak. Gotta get back at it. Especially those squats. Goal for summer: 225 for final set of 5 on squats

Thanks. Yeah, I was thinking I shouldn't really focus on having a diet set up, or things to eat like I had been trying to do (and failing). My breakfast routine has already become habitual and it sets me up pretty well for the rest of the day. I figure I can just say, "Hey, I haven't eaten in a while, I'm gonna go grab a bite" between my bigger meals. My house is usually pretty stocked with some good breads, fruit, and other easy snacks so diet shouldn't be too hard, especially since I don't have school to worry about right now.

Haven't even gotten through two days, but I already feel better. Not doing anything for almost a month sucks pretty bad. Now that you mention it, I'm gonna change the auxiliary on the second day to chin ups. Still works out biceps, but I get another good pulling motion.

Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title.  

Are you going to college in the fall?

TRUE STORY. Haha, I actually thought about that towards the end of the season when I realized my weight had actually dropped a couple pounds then stabilized during track.


And I most definitely will be going to college in the fall. I have a music scholarship at USU here that's paying for a nice chunk of my tuition.

Definitely interesting. I don't like the big gap between the button and the actual text. I think one line of space would be enough. Two at most.

Cool stuff. Apparently I just liked your post... somehow this is tied to facebook now? Weird...

I AM BACK

I've been gone for a while and I actually haven't done much of anything since I last journaled. Anyway... onto what my new plans are after track.

I was thinking about it while I had some time off (especially since there's not much else to do while I'm cleaning the USU library at 4 am), and I realized that I don't really need anything too fancy right now. As it stands, my body isn't really as developed as it should be. I need to focus on what I need most right now: Strength and power. I have a decent amount of natural reactivity or "springy-ness" (as demonstrated by my jumping of music stands even when I was only 120 lbs a couple years ago).

My month or so off has not treated me well. I'm down to only 133 lbs as of literally a minute ago. I've lost more strength than I would like (as you'll see by my new journal post).

I've been reading through Dinosaur Training by Brooks Kubik. The basic program laid out halfway through the book is what I'll be doing along with mostly just messing around and playing games with friends once in a while and stretching every night. Since I won't be in track anymore, I don't have to worry about running too much or eating more to make up for the extra calories burned in sprints. I can focus on what I want out of my body now, instead of what I may need for competitions.

Kubik's basic plan is only 2 days a week. this is basically going to be my routine for the next several months at least. After this I'll move into one outlined earlier in the book that has a 2 day/week schedule of 4 routines repeated every 2 weeks.

Mondays:
-Light Warmup

-Lifts
-Squat: 4x5 (progressively heavier, should be near failure on last rep)
-Standing Press: 4x5 (progression, same as squat)
-Bent over BB row: 4x5
-Farmer's Walk: until grip slips.
-Situps (weight behind head): 2x10

-Aux
-BB Calf raises: 3x10
-Curls: 2x10 (I'll only be doing this one for the first few months. Mostly to help with size. Left arm especially never really recovered from the atrophy after I really screwed up my shoulder)

Thursdays:
-Light warmup

-Power clean: 5x3
-Bench press (or DB press if I don't have a spotter): 4x5
-Sandbag walk (in bear hug): Until bag slips to ground. I'll be using and old punching bag. heavy (like... too heavy to be a punching bag)
-Weighted side bends: 2x10

-Aux like day on mondays.




Simple enough... right?