Richo's Enhancing Athleticism Journal

Richo · 12-23-2005, 11:48 AM

Hey everyone, it's me again.

If you didn't read the last post in my other log, well you are wondering why i have two journals. well i'm waiting for the admins to delete the other one.

So why do i have this journal?? Well i had a long, hard look at my current program/diet, i went over my goals, and pictured myself in the future following my summer program. and it hit me, it was not going to happen.

In my summer program, i lacked motivation to do the workouts and to stick to a clean diet. Plus, i believe my goal of reaching the desired similar body (refer below in case you haven't seen it) in the time frame was very impossible. even a skinny version, but same defintion was near impossible.

Then i was looking in past school year books, in newspapers, watching a bit of tv (when its 35 degrees celsuis, in an air conditioned room is nice) and it hit me. I want to enhance my athleticism.

i wanna be stronger, fitter, quicker, agilie, powerful and have a damn good athletic body to go along with it.

I believe i can still scuplt a great body. I mean, how could i not? I mean, i will still be doing weights, be doing a lot of cardio, and i gotta follow a VERY strict diet. so no doubt a great body will come.

neway, stick around, post your comments, remarks, tips, congrats (lol) anything you want.

and remember

"If at first you dont succeed, you are running about average." -- M.H. Alderson

Richo · 12-23-2005, 11:56 AM

I want to train for the following sports...

Australian Rules Football

Long Jump

100m Sprint

---AFL---
Requires the following
*speific endurance
*speed
*strength

Type of training
*endurance
*strength

---Long Jump---
Requires the following
*Power
*speed

Types of training
*power
*plyometric (leg)
*technique
speific speed

---100m Sprint---
Requires the following
*speed
*power

Types of training
*speed
*power

these are my views, if anyone wants to add to it, feel free

Richo · 12-25-2005, 05:46 AM

In order to address my strong and weak points, i came up with a fitness assessment which addresses several aspects i'm thinking of training. The tests, and my results are below

I tested my power today and undertook the McCloy Physical Fitness Test

---Power---
Standing Long Jump - 1.90m or 6'3" approx
Vertical Leap - 42cm

---McCloy Physcial Fitness Test---
Pull-up Max - 10
Push-up Max - 25
Squat Thrusts in 1min - 45
Squat Jumps in 1min - 37
Crunches in 2min - 79
McCloy Score - 39.2

I plan on testing my Endurance tomorrow, Speed on Tuesday and Strength on Wednesday

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
Ken Doherty

Richo · 12-27-2005, 12:16 AM

today i tested my endurance

---Endurance---
5 Lap Run (approx 2.5km) - 12:10mins*

* - believe i need to work on this, as i feel i can improve

The new year is coming, and so is my new program. but i have not started designing it. if anyone has any workouts or tips for my program, plz post em... and if u haven't been paying attention to wat i'm training for (lol) its bascially overall athleticism, but for Australian Rules Football, Long Jump and 100m Sprint. however, atm i am focusing on AFL, but also a little on Long Jump, and later on, in a few months, i will train for 100m. thanks

Flowsybaby · 12-27-2005, 01:27 AM

Good luck reaching all your goals.

starman · 12-27-2005, 02:23 AM

Gotta work on that power man, At your weight a 6'3" Standing long has tons of room to improve. Especially in track that you run the 100m, Hows your time lookin in the 100?

Richo · 12-27-2005, 03:01 AM

my time is only about 13.27 i think. yeah i do need to work on my power, however, i have lost alot of it. i use to have a standing long of 2.28m, but now it dropped

Richo · 12-30-2005, 09:57 AM

hey every1, i'm running a bit behind on my tests. so i'll do em asap n post em.

however i may start the program b4 i finish all of them, but i will get them done early

Richo · 01-01-2006, 06:16 AM

Monday - Resistance Training
Upper Body Strength

Incline Benchpress : 5x5
Flat Benchpress : 5x5
Pull-up : 5x5
T-Bar Similar Row : 5x5
Standing Barbell Shoulder Press : 5x5
Seated Dumbbell Overhead Press : 5x5
Standing Barbell Curl : 5x5
Close-grip Benchpress : 5x5

is that a good planned routine to start for tomorrow. plz comment

Richo · 01-01-2006, 06:22 AM

Tuesday
Sprint Workout

I was thinking of doing a simple sprint workout like this

150m approx 5-6 times with 5-7mins rest between sprints.

any good for the moment?

Richo · 01-01-2006, 06:31 AM

Wednesday - Resistance Training
Lower-body Strength & Power

Snatch : 4x6
Powerclean : 4x6
Squat : 5x5
Deadlift : 5x5
Leg Curl :3x8
Calf-Raises : 5x5
Twisting Crunch : 2x20
Crunch : 2x25

is that a good workout?

Richo · 01-01-2006, 06:33 AM

Thursday
Endurance Workout

planning on running approx 5km at a steady pace, just to get conditioned.

good idea?

Richo · 01-01-2006, 06:37 AM

Friday
Plyometrics

Standing Long Jump
High-knee Running (short strides)
Heel Flick Running (short strides)
Max Height Jump
Box/Bench Jump

any more suggestions? reps and sets?

and that is about my week, is it a good plan. plz post comments, tips, any improvements etc

thankyou. i will post next weeks plan next sunday.

but stay tune to actually see the workouts and yeah, just stay tune

Richo · 01-02-2006, 07:29 AM

The program has begun, keep a lookout, as i WILL be increasing my athleticism

Richo · 01-02-2006, 07:37 AM

Monday - Resistance Training
Time: 4:10pm

3min Warm-up on Bike followed by 1min of Skipping
Stretching

Benchpress - 27.5x5 . 27.5x5 . 27.5x5 . 27.5x5 . 27.5x5
Bent-over Barbell Row - 20x5 . 20x5 . 20x5 . 20x5 . 20x5
Upright Row - 20x5 . 20x5 . 20x5 . 20x5 . 20x5

Cool Down
Stretching

Time: 4:35pm

Post Workout Drink - 2 cups of Milo with two scoops per drink

---Notes---
* Benchpress was good, i was being worked there. and i benched a extra 2.5kg from my usual bench.
* Barbell row was alright, however, i felt i could of gone heavier. so next workout, i will be increasing the weight by 5kg+.
* Upright row was good, not much to say here.
* Overall the workout was average actually. i felt i could of done more exercises or something to get the sweat up because i just wasn't feeling much. atm, i'm not sore, tired or anything. so i need to go harder next Upper-body Workout.

Guess i'll do a rating on the workout, for todays workout, it gets a
:weight_li :weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li

DarkFalcon · 01-02-2006, 08:15 AM

Good luck Richo, I love your workout rating scale by the way.

Richo · 01-02-2006, 08:23 AM

Quote:

Originally Posted by DarkFalcon

Good luck Richo, I love your workout rating scale by the way.

thanks man, i'm trying lol

btw falcon, do u have any tips for my program?

DarkFalcon · 01-02-2006, 08:30 AM

Quote:

Originally Posted by Richo

thanks man, i'm trying lol

btw falcon, do u have any tips for my program?

I'm just heading off to bed but I'll definately look it over tomorrow and see what I can come up with.

12-23-2005, 11:48 AM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Richo's Enhancing Athleticism Journal Hey everyone, it's me again. If you didn't read the last post in my other log, well you are wondering why i have two journals. well i'm waiting for the admins to delete the other one. So why do i have this journal?? Well i had a long, hard look at my current program/diet, i went over my goals, and pictured myself in the future following my summer program. and it hit me, it was not going to happen. In my summer program, i lacked motivation to do the workouts and to stick to a clean diet. Plus, i believe my goal of reaching the desired similar body (refer below in case you haven't seen it) in the time frame was very impossible. even a skinny version, but same defintion was near impossible. Then i was looking in past school year books, in newspapers, watching a bit of tv (when its 35 degrees celsuis, in an air conditioned room is nice) and it hit me. I want to enhance my athleticism. i wanna be stronger, fitter, quicker, agilie, powerful and have a damn good athletic body to go along with it. I believe i can still scuplt a great body. I mean, how could i not? I mean, i will still be doing weights, be doing a lot of cardio, and i gotta follow a VERY strict diet. so no doubt a great body will come. neway, stick around, post your comments, remarks, tips, congrats (lol) anything you want. and remember "If at first you dont succeed, you are running about average." -- M.H. Alderson __________________ 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 -----------------------------------------------------

12-23-2005, 11:56 AM	#2
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Sports Training For I want to train for the following sports... Australian Rules Football Long Jump 100m Sprint ---AFL--- Requires the following speific endurance speed strength Type of training endurance strength ---Long Jump--- Requires the following Power speed Types of training power plyometric (leg) technique speific speed ---100m Sprint--- Requires the following speed power Types of training speed power these are my views, if anyone wants to add to it, feel free __________________ 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 -----------------------------------------------------

12-25-2005, 05:46 AM	#3
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Fitness Assessment - Power In order to address my strong and weak points, i came up with a fitness assessment which addresses several aspects i'm thinking of training. The tests, and my results are below I tested my power today and undertook the McCloy Physical Fitness Test ---Power--- Standing Long Jump - 1.90m or 6'3" approx Vertical Leap - 42cm ---McCloy Physcial Fitness Test--- Pull-up Max - 10 Push-up Max - 25 Squat Thrusts in 1min - 45 Squat Jumps in 1min - 37 Crunches in 2min - 79 McCloy Score - 39.2 I plan on testing my Endurance tomorrow, Speed on Tuesday and Strength on Wednesday "The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." Ken Doherty __________________ 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 -----------------------------------------------------

12-27-2005, 12:16 AM	#4
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Fitness Assessment - Endurance today i tested my endurance ---Endurance--- 5 Lap Run (approx 2.5km) - 12:10mins* * - believe i need to work on this, as i feel i can improve The new year is coming, and so is my new program. but i have not started designing it. if anyone has any workouts or tips for my program, plz post em... and if u haven't been paying attention to wat i'm training for (lol) its bascially overall athleticism, but for Australian Rules Football, Long Jump and 100m Sprint. however, atm i am focusing on AFL, but also a little on Long Jump, and later on, in a few months, i will train for 100m. thanks __________________ 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 -----------------------------------------------------

12-27-2005, 03:01 AM	#7
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	my time is only about 13.27 i think. yeah i do need to work on my power, however, i have lost alot of it. i use to have a standing long of 2.28m, but now it dropped __________________ 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 -----------------------------------------------------

12-27-2005, 01:27 AM	#5
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Good luck reaching all your goals.

12-27-2005, 02:23 AM	#6
starman Amateur Join Date: Dec 2005 Posts: 78 Recipes: 0 Rep Power: 4	Gotta work on that power man, At your weight a 6'3" Standing long has tons of room to improve. Especially in track that you run the 100m, Hows your time lookin in the 100?

12-30-2005, 09:57 AM	#8
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	hey every1, i'm running a bit behind on my tests. so i'll do em asap n post em. however i may start the program b4 i finish all of them, but i will get them done early __________________ 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 -----------------------------------------------------

01-01-2006, 06:16 AM	#9
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Planned Workout #001 - Please Evaulate Monday - Resistance Training Upper Body Strength Incline Benchpress : 5x5 Flat Benchpress : 5x5 Pull-up : 5x5 T-Bar Similar Row : 5x5 Standing Barbell Shoulder Press : 5x5 Seated Dumbbell Overhead Press : 5x5 Standing Barbell Curl : 5x5 Close-grip Benchpress : 5x5 is that a good planned routine to start for tomorrow. plz comment __________________ 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 -----------------------------------------------------

01-01-2006, 06:22 AM	#10
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Planned Workout #002 - Please Comment Tuesday Sprint Workout I was thinking of doing a simple sprint workout like this 150m approx 5-6 times with 5-7mins rest between sprints. any good for the moment? __________________ 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 -----------------------------------------------------

01-01-2006, 06:31 AM	#11
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Planned Workout #003 - Please Comment Wednesday - Resistance Training Lower-body Strength & Power Snatch : 4x6 Powerclean : 4x6 Squat : 5x5 Deadlift : 5x5 Leg Curl :3x8 Calf-Raises : 5x5 Twisting Crunch : 2x20 Crunch : 2x25 is that a good workout? __________________ 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 -----------------------------------------------------

01-01-2006, 06:33 AM	#12
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Planned Workout #004 - Please Comment Thursday Endurance Workout planning on running approx 5km at a steady pace, just to get conditioned. good idea? __________________ 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 -----------------------------------------------------

01-01-2006, 06:37 AM	#13
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Planned Workout #005 - Please Comment Friday Plyometrics Standing Long Jump High-knee Running (short strides) Heel Flick Running (short strides) Max Height Jump Box/Bench Jump any more suggestions? reps and sets? and that is about my week, is it a good plan. plz post comments, tips, any improvements etc thankyou. i will post next weeks plan next sunday. but stay tune to actually see the workouts and yeah, just stay tune __________________ 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 -----------------------------------------------------

01-02-2006, 07:29 AM	#14
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	It Has Begun The program has begun, keep a lookout, as i WILL be increasing my athleticism __________________ 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 -----------------------------------------------------

01-02-2006, 07:37 AM	#15
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	02/01/06 - Upper-body Resistance Workout Monday - Resistance Training Time: 4:10pm 3min Warm-up on Bike followed by 1min of Skipping Stretching Benchpress - 27.5x5 . 27.5x5 . 27.5x5 . 27.5x5 . 27.5x5 Bent-over Barbell Row - 20x5 . 20x5 . 20x5 . 20x5 . 20x5 Upright Row - 20x5 . 20x5 . 20x5 . 20x5 . 20x5 Cool Down Stretching Time: 4:35pm Post Workout Drink - 2 cups of Milo with two scoops per drink ---Notes--- * Benchpress was good, i was being worked there. and i benched a extra 2.5kg from my usual bench. * Barbell row was alright, however, i felt i could of gone heavier. so next workout, i will be increasing the weight by 5kg+. * Upright row was good, not much to say here. * Overall the workout was average actually. i felt i could of done more exercises or something to get the sweat up because i just wasn't feeling much. atm, i'm not sore, tired or anything. so i need to go harder next Upper-body Workout. Guess i'll do a rating on the workout, for todays workout, it gets a :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 -----------------------------------------------------

01-02-2006, 11:52 PM	#19

01-02-2006, 08:15 AM	#16
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Good luck Richo, I love your workout rating scale by the way.