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| IronMass Forums Richo's Enhancing Athleticism Journal Workout Logs Discuss Richo's Enhancing Athleticism Journal in the Bodybuilding Science forums; ye ofcourse know aussie rules... hav an aussie for a rugby coach and we do it alot for warmup... my team would be richmond if anyone... well westside is a ... |
01-03-2006, 10:33 AM
| #31 |
| New Member  Join Date: May 2005 Location: Aberdeen, scotland
Posts: 23
Recipes: 0 Rep Power: 0  |  ye ofcourse know aussie rules... hav an aussie for a rugby coach and we do it alot for warmup... my team would be richmond if anyone... well westside is a power lifting program which involves focusing on the big three... http://www.t-nation.com/findArticle....icle=267eight2 good article... hundreds more here... http://www.elitefts.com/articles/T-M...es/default.asp ye by olympic i just mean focusing on o lifts... a nice cycle whgich i trued is atttached... hav to fill in and it works out weights for u... and then hybrid i mean something like my friend does... he scotland sevens rugby player but again no running in there... Week 1- 3x10 Load Week 2- 5x5 Load Week 3- 8x3 Load Week 4- 3x3 Deload (60% maxs) Week 5- 3x10 Load Week 6- 5x5 Load Week 7- 8x3 Load Week 8- 3x3 Deload(65% maxs) Clean Front squat Bench Bb row SLDL Shoulder press chin Power shrug Snatch Squat Db row Close grip bench for progams i like following 3 weeks load then 1 week deload as u can see from the one above but not always necessary true... with the running this is where it gets tricky... if done on same day certainly seperate them ie 8 hours ish apart... http://forum.athletes.com/forumdisplay.php?f=18 here is some more info... |
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01-03-2006, 10:34 AM
| #32 |
| New Member Join Date: May 2005 Location: Aberdeen, scotland
Posts: 23
Recipes: 0 Rep Power: 0 | christ i cant type... |
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01-03-2006, 10:52 AM
| #33 |
| IMPC Contestant  Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12  | sounds good scott thanks for that now i guess if i take a little from here n a little from there, it should be alright should it? say i do a day of olympic lifting, two of hybrid n a couple days running n such, will that be fine
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-03-2006, 11:03 AM
| #34 |
| New Member Join Date: May 2005 Location: Aberdeen, scotland
Posts: 23
Recipes: 0 Rep Power: 0 | aslong as u like o lifts... i personally hate them and never do them bar for a change... read abou gpp and see what u think and then if u want plyos i would just do one day... |
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01-04-2006, 12:52 AM
| #35 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | 04/01/06 - Lower-body Resistance Workout Wednesday - Resistance Training Time: 11:02am 2min Warmup on Exercise Bike followed by 1min Skipping Stretching Zercher Squat - 30x5 . 30x5 . 30x5 . 30x5 . 30x5 Powerclean - 30x3 . 30x3 . 30x3 . 30x3 Deadlift - 30x4 . 30x4 . 30x4 . 30x4 1min Cooldown on Bike Stretching Time: 11:29am Post Workout Mealish - 1 Cup of Milo (1 scoop) and a few pieces of cold chicken. ---Notes--- * I orginally had Back Squats planned, other i found out soon that my equipment i had, i was unable to perform them. so i swapped them with Zercher Squat. The Zercher Squat still gave my legs a good workout, however, next workout i will have to amp the weight up. * Powerclean i thought my form was a little bit sloppy. i think i will have to lower the weight next time and really focus on form. on my third rep in the second set, my hands were sweating, and as i cleaned it up to my chest, my left hand slipped and nearly let go of the bar. luckly i saved it lol * Deadlifts were great i felt. even though i used a lower weight, i could really feel my quads and lower back getting worked (quads?? am i doing them right). i did intend of only doing 3 sets, however i wanted to do another one, so i did it. weight can be increased slightly next week. * Overall the workout was good. my quads are feeling how they should, however, i may need to throw in some calfs. but nonetheless, good workout. it gets a all time high rating of.... :dumbells: :dumbells: :dumbells: :dumbells: / :dumbells: :dumbells: :dumbells: :dumbells: :dumbells:
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-05-2006, 04:37 AM
| #36 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | 05/01/05 - Back & Biceps + Core Resistance Workout Thursday - Resistance Training Time: 3:00pm 2min Warm Up on Exercise bike Stretching Pull-up - 5 . 5 . 5 . 5 Bent-over Barbell Row - 25x5 . 25x5 . 25x5 . 25x5 . 25x5 Barbell Curl - 17.5x5 . 17.5x5 . 17.5x5 Sit-up - 15 . 15 Prone Bridge - 20sec . 10sec . 15sec Cooldown on Bike Stretching Time: 3:25pm Post Workout Drink - 1 Glass of Milk ---Notes--- * Pull-ups were good, i was feeling my lats literally growing lol. By the last set i was struggling to make the last couple reps but i dug down and got them in. * The rowing was good. I went heavier this time, and it worked me a bit harder. I had a narrow grip for the 3rd set and last set to mix it up a bit. * Barbell Curls were nothing special, just the usual 17.5kg curl. * Sit-ups were the same, just average * The Prone Bridges were hard knackers. I managed 20sec, 10sec n 15sec. i could feel my whole core working, especially my lower back. * Overall, a good workout. Average, but good. :weight_li :weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-05-2006, 04:47 AM
| #37 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | My Final Plan Below is my final plan on how i am going to workout. Over the last couple of days, I have been slapping this here and doing this there. But now i have a plan of training. However, being me, i'm open up for suggestions, but i need to lay down a plan to work on. And here it is... Day1 Flat Benchpress 5x5 Shoulder Press 5x5 Dips 4xfailure Sprints : warm up, 2x80m 90% 6x100m 100%, 4min rests Day 2 Timed 5km run Day3 Squat 5x3-6 Power snatch 5x3-6 Deadlift 3x3-6 Plyometrics Day 4 Timed 1km Runs x 5 Day 5 Pullups 4x3-6 Bent-over Row 5x5 Bicep curl 4x3-8 2x core strength exercises Lactic Acid Tolerence warm up, all runs a 100% 120m, 200m, 300m,400m,400m,300m,200m,120m, 1 min rest ( do it twice through when your fitness allows) Day 6 Off Day 7 Off Good Plan? or needs improvement once again?
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-05-2006, 04:49 AM
| #38 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | I know today is meant to be 1km runs if i follow my final plan, but i didn't have a final plan when i did the workout. So I'll do the 5x1km runs tomorrow. and come monday, i can start the plan, with no mock ups
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-05-2006, 05:44 AM
| #39 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | By The Way All my lifts are in kilograms. If you want to know them in pounds, just mutliply my number by 2.2. eg. 25 x 2.2 = 55lbs (yeah i know, ssh, i'm working on it lol)
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-05-2006, 06:30 AM
| #40 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | Day 7 It was intended to be set as Off. However, i was thinking of doing this workout... Warm-up Lateral High Knee Runs Lateral Hops Run, Side-step, Run etc etc any more suggestions, its bascially to increase my agility
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-05-2006, 09:49 AM
| #41 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | 05/01/05 - Sprint Workout Thursday - Speed Training Time: 7:40pm Warm up lap Stretching 7 Sprints, each one covering various distances, working at near max each run. Distances ranged from 30m to 300m Cool Down Walk Stretching Time: 8:00pm Heart : 200+ BPM* *- Give or take, see notes... ---Notes--- * Each sprint I tried working at near max. As the sprints went on, you can't blame me or tiring, so my speed decreased, but still working as hard as i could. * With my last sprint, i went all out, and i think i worked over my 100%. * With one sprint, i was going at a good pace, however, suddenly i hit a wall (not literally) and i bascially slowed down. Luckley (sp) this happened once. * My Max training zone (85%) is approx 181 BPM. And my all-out training zone (99%) is 201 BPM. I was working at a heart rate of OVER 200 BPM. In fact, my heart was beating so fast i could not keep up with it, thus 200+. So with that in mind, i would of been working over 100%. Crazy hey, i'll be dicussing this later, cos this is mad lol * One extra thing, thought i would share with yas, now how could i work over 100% effort and not spew, well i couldn't. so yes, i spewed afterwards * Overall, best workout to date. Now for my rating :crazy1: :crazy1: :crazy1: :crazy1: :crazy1: / :crazy1: :crazy1: :crazy1: :crazy1: :crazy1: thats right, 5/5
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-06-2006, 12:18 AM
| #42 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | Some Motivational Quotes I thought i'll post a couple quotes that help keep me going, and maybe everyone else... who knows  "It is a rough road that leads to the heights of greatness." --Seneca "The day you take complete responsibility for yourself, the day you stop making any excuses, thats the day you start to the top." --O.J. Simpson "Adversity cause some men to break; others to break records." --William A. Ward "Sweat plus sacrifice equals success." --Charlie Finley "Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks." --Joe Paterno "It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." --Muhammad Ali "You have to expect things of yourself before you can do them." --Michael Jordan "Set your goals high, and dont stop till you get there." --Bo Jackson There is a couple. i will now post a quote after each Journal Log i post, just to keep me going, and try and get the members to reach a whole new level of motivation.
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-06-2006, 09:47 AM
| #43 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | 06/01/06 - Chest & Triceps Resistance Workout Friday - Resistance Training Time: 7:30pm Warm-up Run Stretching Benchpress - 20x14 . 20x12 . 20x10 Dip - 6 . 6 . 6 ---Superset With--- Push-up - 4 . 4 . 4 Cooldown Stretching Time: 7:48pm Post-Workout Meal - Toasted Sandwich w/ Egg, Bacon & T/Sauce ---Notes--- * Benchpress was good, even though low weight, I felt a good burn in my chest. I decided to punch out more reps, instead of lower reps. * The superset was very tiring, even though i did very low reps, i was still sore afterwards. * Overall, a average workout. i did plan on doing 5x1km runs, however, my legs were still sore from the sprint workout, and i did not want to overtrain them. so i did a little weight workout. :weight_li :weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-07-2006, 07:22 AM
| #44 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | Cricket Game Every Saturday I play cricket for my local club. So its a good way to rest in a way because its nothing intense, except for a few burst of speed. plus, a good social game. Just wanted to share that with yas all, and tomorrow I got my agility workout tomorrow. and if i feel like it, i might wake up early to do it...... or not lol later in the day, like every other workout lol anyway, so long and till next time i post, remember... "Other people may not have had high expectations for me... but I had high expectations for myself." --Shannon Miller
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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01-07-2006, 11:21 AM
| #45 |
| New Member Join Date: May 2005 Location: Aberdeen, scotland
Posts: 23
Recipes: 0 Rep Power: 0 | what team i have friends that play for richmond in melbourne... that narrows it down... just of interest... |
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01-07-2006, 11:31 AM
| #46 | |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | Quote:
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- | |
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01-07-2006, 11:35 AM
| #47 |
| New Member Join Date: May 2005 Location: Aberdeen, scotland
Posts: 23
Recipes: 0 Rep Power: 0 | ye ok... what do u do... i used to be good not played in 2 years due to ropey shoulders... was supposed to go to u19 cricket world cup but got stress fracture so could not go... |
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01-07-2006, 11:51 AM
| #48 |
| IMPC Contestant Join Date: Dec 2005 Location: Australia
Posts: 491
Recipes: 0 Rep Power: 12 | me, well i'm not the best player out there. i'm just a fieldsman, who can throw a fare distance lol so i'm normally a fine-legger (deep lol) or anyway where the ball is being smacked lol umm today i was apart of a run-out. the stupid batsman hits it straight to me, and he says 'yes' to signal a run when the balls bascially in my hands, so i went 'meh' and threw it to the keeper, and the rest is history lol oh yeh, also, i play for my school. and we have made school history by being the riverina champs (neva done b4 us) and i took a catch in that game. i was pretty happy except when the catch broke of half my nail lol and i had to go of  and now we are the top 16th team in the state. and now we play teams from sydney and junk (a captail city for those who don't know australia)so yeah, dats pretty much it, not much of a batsman or bowler lol wat bout u scott, wat were u like b4 ur injury
__________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m ----------------------------------------------------- |
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