bigDman is getting fast - Page 9

**bigDman** · 07-18-2005, 09:37 PM

did some sprint work today

Jump rope for a minute
Jumping jacks x 15
Technique practice
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Backpedal x 20 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

4 10 meter sprints
2 20 meter sprints
2 30 meter sprints
2 20 meter shuffle
2 pro agility starting to the right
2 pro agility starting to the left

didnt do much because i have a game tonnight

Master Of Puppets · 07-18-2005, 09:38 PM

How long do you rest between sprints?

MOP

**bigDman** · 07-18-2005, 09:51 PM

1 min per meter ran

**bigDman** · 07-19-2005, 05:52 PM

1 min between the 10&20&pro agility
2 min between the shuttle run and 30

**bigDman** · 07-19-2005, 07:01 PM

Bench press 45x10 65x5 95x3 115x3 135x1 150x4PR +5lbs
Incline dumbbell bench press 100x6 100x6 100x6 100x6 PR +10lbs
Bent-over barbell rows 105x15 105x15 105x15 105x15 PR + 15 lbs
lat rises 25x10 25x10 PR +5lbs
Hise shrugs 125x25 PR +30lbs
Weighted Swiss ball crunches 70x15 70x15 70x15

Bench Press was great i almost puped out a 5th rep but my arms gave out around 3/4 of the way up
Incline i had 50 lbs in each hand and i got a vid coming soon
bent over rows were killer... i hate high reps
Lat rises were nice
Hise shrugs are getting moire comfertable every week
crunches=boring

Overall: A

**bigDman** · 07-19-2005, 08:19 PM

Incline Dumbell press 100x6
http://s48.yousendit.com/d.aspx?id=3...01W070NR7FZOAT

**bigDman** · 07-20-2005, 05:29 AM

Calories eaten 5223
Fat 100g 17%
Carb 621g 45%
Protein 466g 36%

Calories burnt ~ 4097

July 20, 2005, Wed
Weight: 173 lbs
HR: 54bpm
Sleep: 9.5 hrs
Activity: workout above
Meal 1: cearl and milk
Meal 2: chicken salmon and sweatpotato
Meal 3: protien shake
Meal 4: turkey snad witch, mixed nuts, yogurt, apple protien bar
Meal 5: tuna, corn, green beans, cantalopue
Meal 6: protien shake
Sleep=4 Fatigue=3 Stress=1 Soreness=3

**bigDman** · 07-20-2005, 05:29 PM

Front squats 45x10 95x5 115x5 135x3 185x1 205x3 PR + 1 rep
Deadlifts 45x2 135x2 255x2 255x2 255x2 255x2 255x2 255x2
Single leg squats, back leg elevated right and left leg 100x8 100x8 100x8 100x8 PR + 5lbs
Stiff legged deadlifts 205x6 205x6 205x6 205x6 PR +5 lbs
For grip training I wrapped a towel around the pull-up bar and hung there in till my grip gave out( also great strech for my back after those heavy deads)

Front squats were good. 3 reps was nice this is my last week doing them im changing all my max lifts after this week
Deadlifts were hard i got a vid. and think i corrected my form ill post them soon and you can let me know
1 legged aquats = killer :usehead:
SLDL were nice
Overall: A

**bigDman** · 07-21-2005, 09:49 PM

Calories eaten 4707
Fat 131g 25%
Carb 520g 42%
Protein 267g 32%

Calories burnt ~ 4092

July 20, 2005, Wed
Weight: 173 lbs
HR: 54bpm
Sleep: 10 hrs
Activity: workout above
Meal 1: eggs, toast, milk
Meal 2: protein shake
Meal 3: turkey sandwich chicken
Meal 4: steak, corn, green beans, cantaloupe
Meal 5: tuna,
Meal 6: protein shake
Sleep=4 Fatigue=3 Stress=1 Soreness=3

**bigDman** · 07-22-2005, 07:37 PM

Jump rope
Barbell bench press 95x25 PR +5lbs 95x18 95x17
Skull crushers 75x5 75x5 75x5 75x5
Pull-ups bwx10 bwx8 bwx5 bwx4
Lateral raises 20x15 20x15 20x15
Alternate dumbbell curls 35x10 35x10 35x10
Circuit Abdominal work
Crunches bwx50
Leg rises 10x up 6 inches hold 10 sec open hold 10 second close hold 10 sec down
Stomach vacuum 3x 40 seconds

bench was great... my arms were so pumped after that...
skull crushers were good... i could bearly bench the bar up at the start
pullups were okay i think i could have gotten 1 or 2 more the first set
la trises were good and same with the curls
core=boring

Overall: A-

**bigDman** · 07-24-2005, 04:39 AM

CHEAT DAY HEHEHE

July 23, 2005, sat
Weight: 173 lbs
HR: 54bpm
Sleep: 5 hrs
Activity: Rest
Meal 1: doughnuts, cream cheese and bagels
Meal 2: 12 inch subway veggie patty
Meal 3: KFC chicken, macaroni and cheese, candy
Meal 4: chicken selects soda
Meal 5: protein shake
Sleep=1 Fatigue=3 Stress=1 Soreness=3

**bigDman** · 07-25-2005, 04:11 AM

Calories eaten 4901
Fat 130g 23%
Carb 548g 42%
Protein 377g 32%

Calories burnt ~ 4180

July 24, 2005, Sunday
Weight: 173 lbs
HR: 54bpm
Sleep: 9 hrs
Activity: Rest
Meal 1: eggs, toast, milk
Meal 2: tuna fish
Meal 3: protien bar, mixed nuts
Meal 4: turkey sandwich
Meal 5: chciken sweatpotato and mixed veggies
Meal 6: protein shake
Sleep=4 Fatigue=3 Stress=1 Soreness=1

**bigDman** · 07-26-2005, 03:38 AM

Calories eaten 5175
Fat 140g 24%
Carb 707g 51%
Protein 313g 25%

Calories burnt ~ 3871

July 25, 2005, Monday
Weight: 173 lbs
HR: 52bpm
Sleep: 10 hrs
Activity: lacrosse game
Meal 1: eggs, toast, milk
Meal 2: turkey sandwich
Meal 3: pb sandwich
Meal 4: salmon burger, whole weat pasta
Meal 5: ice cream
Meal 6: protein shake
Sleep=4 Fatigue=3 Stress=1 Soreness=3

**bigDman** · 07-26-2005, 10:53 PM

Bench press 45x10 65x5 95x3 115x3 135x1 155x2PR +5lbs
Incline dumbbell bench press 100x6 100x6 95x6 95x6
Bent-over barbell rows 105x15 105x15 105x15 105x15
lat rises 25x10 25x10
Weighted Swiss ball crunches 70x15 70x15 70x15

Bench Press was okay wanted another rep
Incline was disapointing i had to drop the wieght
bent over rows were killer... i hate high reps
Lat rises were nice
crunches=boring

Overall: B

**bigDman** · 07-27-2005, 02:28 AM

Calories eaten 5140
Fat 115g 20%
Carb 663g 49%
Protein 376g 30%

Calories burnt ~ 4092

July 26, 2005, Tuesday
Weight: 172 lbs (wieghing my self at the right time from now on more consistent)
HR: 52bpm
Sleep: 10 hrs
Activity: workout above
Meal 1: eggs, toast, milk
Meal 2: turkey sandwich
Meal 3: pb sandwich
Meal 4: protien shake
Meal 5: salmon, corn, fruit
Meal 6: cearel milk
Sleep=4 Fatigue=3 Stress=1 Soreness=2

07-18-2005, 09:38 PM	#242
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,035 Recipes: 0 Rep Power: 47	How long do you rest between sprints? MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II