Author Topic: Scrawny to Brawny Journal (Read 273815 times)

Zetz · « **Reply #346 on:** May 03, 2011, 07:33:15 pm »

Quote from: LBSS on May 03, 2011, 10:01:11 am

I'm assuming that's for me PR. Thank ye. haha

Zetz · « **Reply #347 on:** May 11, 2011, 08:30:09 pm »

Haven't posted in a while. Busy keeping up with school and training for region. (prelims were today) Anyway, here's the last couple days worth of stuff leading into region.

Tuesday 5/10/2011:

-Progressive warmup
-Leg swings
-4x100 (for handoff practice, just one)
-3 110m hurdle starts over first 4 hurdles.

-Nighttime extensive stretching

-Wednesday 5/11/2011:

-Progressive warmup
-Hurdle lead/trail drills (not too many)
-3 starts over first 2 hurdles
-Rest and wait for heat

-110m Hurdles: 16.27

(currently seated 5th into finals. I'll be much faster tomorrow)
-300m Hurdles: Updating tomorrow, had to leave before the times were posted on this one, not sure if i'm in finals.

-Light jog ~3-4 min

-Planning on doing extensive stretching at night again.

Zetz · « **Reply #348 on:** May 11, 2011, 10:49:25 pm »

Video of my 110m race.

Getting some stills of important parts of the race up as soon as they finish uploading.

<a href="http://www.youtube.com/watch?v=43U0dqpmJMI" target="_blank">http://www.youtube.com/watch?v=43U0dqpmJMI</a>

Zetz · « **Reply #349 on:** May 11, 2011, 11:25:23 pm »

First to first hurdle. Good. (Red in the middle... you can barely tell)

This is where my buddy from another school almost lost it. Body turned pretty bad.

Top three in the pack, I'm still leading.

This is the hurdle that broke the race for me....

Coming over 3rd to last. My buddy is now tied with me.

Hips broke really bad coming out towards the end of the race....

But I make a decent recovery

And my running looks awesome. (Except my face. probably my favorite picture, though I love how my lead leg looks in the next one.

I love how I can tell a whole story about 16 ridiculously short seconds through pictures. No wonder Andrew always posts stills. Now I just need a better camera so the stills can look super nice

Zetz · « **Reply #350 on:** May 30, 2011, 12:45:23 pm »

Last two weeks of school after region were ridiculously busy for me. I'll lay it out fairly quickly.

Region finals:

110HH: 16.4 (Disappointed, but hey, still consistently better than than last year...)
4x100m: 44.6 (felt like I was flying on my leg of it, catching people all along the curve. Got the team a good start and we pulled into second for state qual)
300m: 42.38 prelim (close to pr) 43.19 Final (starting to feel terrible at this point during the meet. So drained)

4x400m: 3:39 (Interesting race... fastest guy pulled out so he could save his hamstring for state. Ran with a sophomore and a freshman. Wasn't even sure I could finish my opening leg. Switched to open to try to get us a decent lead but I felt like crap. Lightheaded and dizzy after practice start in the blocks. Got in and forced myself to calm down. Gun went off and I was FLYING. I was in lane 2 and I had the lead by the end of the first curve. Got the baton to our sophomore a good 15m ahead of any other team, gave the newbies the lead they needed and we ended up taking second for state qual on a skeleton team that we didn't even expect to take 4th...... 53ish SPLIT

)

Friday after region:
Shake out and stretch. Legs were burned out like crazy.

Monday:
Long warmup
Top speed sprints, 9 min rest between
150m
100m
80m......... strained hamstring
~~40m~~

I was pissed. Felt like my hamstring was a guitar string and someone just plucked it at the end of the 80m.

Tuesday-thursday: (state on friday)

Long warmup. Extensive dynamic stretching for hamstring
3-5 strides only up to fastest comfortable speed. ~70%

ICING

Friday: State Track
Long warmup. Trying to keep hamstring loose

4x100m: 45.3 or something. Had the slowest leg I've had all season. Coach said it looked pretty okay but I was just slow.
4x400m: Ran a 55 split. Slowest I've ran all season. If it wasn't for my hamstring I could've had a 52 that day. Team got 3:41 and second to last. Last race in all of high school. I'm actually not angry about that. I did what I could and helped get some younger kids to state who otherwise wouldn't have experienced it.

School final week: Monday-Friday:

Just a ton of music rehearsals. Deloading from everything. Played some frisbee and stayed a little active so I didn't become a complete slob.

Graduated on Thursday. Best week in all of high school! No doubt.

Monday 5/30/2011:

Planned on hitting weightroom seriously again. No more track. Since I don't have any obligations I can focus on just me and getting up weight again. I was pretty sick last week and I didn't do nearly as much as I wanted to for deload. Ham injury, sickness and in-activeness put me down to 130.8 lbs this morning. DAMMIT. Oh well...

Well.... I wanted to get lifting today, but I realized it's memorial day. Gym's closed. Luckily my track appetite has stuck with me despite everything. I've been getting crazy hungry even though I haven't been doing anything. I'll be doing some body weight circuit stuff and core later tonight to put some stress on my whole body so I don't feel like crap tomorrow morning when I lift.

Zetz · « **Reply #351 on:** June 25, 2011, 12:22:32 am »

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?

Zetz · « **Reply #352 on:** June 25, 2011, 12:41:57 am »

Switched out the workouts just because I really felt like doing squats yesterday.

Thursday 6/23/2011:
-Light warmup

-Squats: 155x4x5 (wtf? felt super hard. So weak... it should come back quick though)
-Standing Press: 85x4x5 (I'm sooooo weak. At least it made me realize how helpful the program will be)
-Bent over row: 4x5 (oops... first day)
-Farmer's walk

-Situps: 2x10 (trumpet case with trumpet inside held behind my head, did this on as soon as I got home since I forgot about it at the gym. lol)

-BB Calf raises: 155x2x10
-BB Curls: 45x2x8 (not too hard. Used really strict form.

Friday 6/24/2011:

Stadium workout at USU with summer track. Started with a bounding/jumping/running type circuit up the concrete seating for away fans. Ended with jogging up, over, and down ever stairway for half the stadium. Probably not the greatest idea after yesterday.... legs are toast. Hurts just to walk right now. Doing stretching now.

Zetz · « **Reply #353 on:** June 25, 2011, 07:46:50 pm »

Saturday 6/26/2011

Rode bike for about 40 minutes total. Though not all at once. Felt good to move legs with some light motion. Soreness wasn't nearly as bad as I expected, but it still hurts just to walk. Hopefully I feel fresh by Monday for the next workout.

LBSS · « **Reply #354 on:** June 26, 2011, 12:31:27 am »

I like your workout as set up. Simple. If you're eating enough, which for you will feel like a lot but probably won't be that much, you should be beastin in no time. Like, a few months. Would add a pull on the second day, though. Chin up, maybe, since you're doing a horizontal row already. Just something else for your back.

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?

Zetz · « **Reply #355 on:** June 26, 2011, 12:59:08 pm »

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.

Quote from: LBSS on June 26, 2011, 12:31:27 am

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.

Zetz · « **Reply #356 on:** June 27, 2011, 03:40:54 pm »

Monday 6/27/2011:

Warmup: Running mechanics

Hang cleans: 115x5x3 (mats in regular gym for power lifts were moved during restoration, had to do these on the power racks instead.)
DB Bench Press: 45x1x5, 50x3x5 (pounds is each DB. 50lbs each hand)
Russian twists with 45lb plate: 2x10 each side
BB Calf raises: 165x2x10

Sandbag(punching bag) carry: finished 2 laps around my backyard (total was about 200m walked)
Chinups: 2x8

Holy crap, that carry was hard. I was breathing so hard by the end. I love it.

Zetz · « **Reply #357 on:** July 02, 2011, 12:51:27 pm »

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

LBSS · « **Reply #358 on:** July 03, 2011, 10:08:19 am »

I've been lackadaisacal about my body composition for a while now because I'm mentally pretty comfortable at 170 with 10-11% bf, which seems to be my set point. But now that I'm skinny-fatter than I've ever been, it's time to concentrate again.

So my questions for you:

Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?

Zetz · « **Reply #359 on:** July 03, 2011, 01:59:44 pm »

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.

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Author Topic: Scrawny to Brawny Journal (Read 273815 times)

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