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ced^_-
07-07-2006, 08:00 PM
Hey I decided to make a Online Journal to help keep me focused... well this summer been very random for me since i got to get my truck fixed so I can only get to the gym on my campus 2-3 days aweek..So I been only maintaining my weight and gains until Aug. 29 when i go back to college and I can be back on my 4 day workout..

Currently.. I go gym 2-3 days a week and I spend most of my time on my legs and midsection and the rest on arms and shoulders.I go to the track twice aweek and do my sprint training. Im still considering rejoinin the track team.

Current stats: Height 6'1 (I got someone else to measure my height besides me and im 6'1 and not 6'0)
Weight 157

My goals are to reach 180 pounds and yet keep my low bodyweight . Oh ya thanks for fitday! now i count my calories : ) Im trying to take in 2400 calories aday.

THis thread will be more active when college semster starts...

Ammotroop
07-07-2006, 09:11 PM
Nice squat max...for someone that weight, thats alot. More than me for sure...and I am not a small guy! I think you will need more than 2900 cals to gain some weight.

Natetaco
07-07-2006, 09:45 PM
good luck with your goals, let us know how you progress

ced^_-
07-07-2006, 09:45 PM
thanks, and i think you're right : ( but i have cousins stayin here for the summer and they eat just as much as me.....So im just maintainin until their all gone which is Aug. 6 than i will be back on my 3000 calories : D

dblockspky
07-07-2006, 10:42 PM
damn your fast as ****.. you wanna give me some pointers lol i need some additional speed training. good luck with your goal though

ced^_-
07-08-2006, 12:09 AM
damn your fast as ****.. you wanna give me some pointers lol i need some additional speed training. good luck with your goal though
np I learned all my track info from charliefrancis.com on the forums, also i will post my track workouts too :D

ced^_-
07-08-2006, 04:44 PM
well today was my leg, shoulder and back day...Im only doing a 2 dat split until classes start again...

leg press 415lb 3x3 (normally i do 4x15 but im going to the track after and i dont want to burn out my CNS)

side lift (i dont know the name of this equipment ) 50lb 4x6

shoulder press 110lb 3x5

Back extension machine 190lb 2x10

ab curl machine 2x5 170lb 3x5 150lb

rear Delt machine 90lb 3x3 100lb 2x5

low row 2x5 160lb 3x6 140lb

30 minutes later im at the track

I do 5x100meter strides to warm up my muscles before i stretch then after i stretch i do 5x100meter strides then i stretch again.

I start with acceleration work 2x3x30meter sprints at 90% effort (i rest 3 mins atfer each rep and 8 minutes atfer each set.

Then I do Max speed work 4x60meter at 90% effort sprints with 7 minutes rest between each rep.

Most importantly I make sure im 100% relax on all my sprints.

Then i stretch..Done :D

HeavyBomber
07-08-2006, 08:06 PM
Nice squat max...for someone that weight, thats alot. More than me for sure...and I am not a small guy! I think you will need more than 2900 cals to gain some weight.

Yeah man, awesome squat.

dblockspky
07-08-2006, 08:15 PM
i'm assuming you were always somewhat fast, its possible but not often that a slow person achieves running a 4.4. about how fast were you before you started speed training? what was your 40 time.. or 100 time when you started. and how long did it take you to reach where you're at now.

ced^_-
07-08-2006, 10:20 PM
i'm assuming you were always somewhat fast, its possible but not often that a slow person achieves running a 4.4. about how fast were you before you started speed training? what was your 40 time.. or 100 time when you started. and how long did it take you to reach where you're at now.


Before I started speed training or any sports i was 16 I ran a hand timed 4.9 and my 100meter split ( i was on the 4x100m team) was 11.5 handtimed and by the end of that year i ran a 4.7 hand timed and 11.2.. my senior year i pulled my groin :bang: but atfer i recovered from age 17-20 I trained year round in sprinting.. I always had a naturally fast top speed but improved my acceleration over those 3 years

ced^_-
07-16-2006, 11:17 PM
Well my goal for 180 weights will have to be put on pause for now....My passion for track is too strong. I decided to rejoin the track team. So my goal will be to reach 165-170 pounds for now.. I will keep you all posted on my workouts :D