Realistspy - Faster and Stronger Log

RealistSpy

11/12/09
Condition: Well recovered
Body Weight: 65kg

Gym - Rapid Concentric Movement 40-60% 1rm

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@45kg x 6) x 5

Romanian Deadlifts
(@60kg x 10) x 3

Bulgarian Squat
(@34kg x 10) x 3

Incline Seat-Ups
(@Body Weight+25kg x 10) x 3

Cool down
Static Stretch

RealistSpy

Finally off work so Here goes the update! I have missed a vast about of track session but I am so determined to caught up

RealistSpy

14/12/09
Condition: Well recovered
Body Weight: 65kg

Gym - Rapid Concentric Movement 40-60% 1rm

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 10) x 3

Romanian Deadlifts
(@60kg x 10) x 3

Bulgarian Squat
(@34kg x 10) x 3

Incline Seat-Ups
(@Body Weight+25kg x 10) x 3

Cool down
Static Stretch

RealistSpy

14/12/09
Condition: Hamstring DOMS
Body Weight: 66kg

Gym - Core

Warmup Lap
Dynamic Stretchs

Lying Hip Extension
(15) x 2

Plank
(30 Sec) x 2

Side Plank
(30 Sec) x 2

Bird Dog
(15) x 2

Sprinters Crunch
(20) x 2

Chin Ups
(15) x 2

Swiss Ball Abdominal Crunches
(10) x 2

Cool down
Static Stretch

RealistSpy

18/12/09
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 10) x 2

Power Hang Clean
(@70kg x 3) x 1

Romanian Deadlifts
(@60kg x 10) x 3

Bench Press
(@80kg x 6) x 3

Incline Seat-Ups
(@Body Weight+25kg x 10) x 3

Cool down
Static Stretch

RealistSpy

20/12/09
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 10) x 1

Power Hang Clean
(@70kg x 3) x 1

Clean & Jerk
(@65kg x 3) x 1

Romanian Deadlifts
(@60kg x 10) x 3

Bench Press
(@60kg x 10) x 1
(@70kg x 8) x 1
(@80kg x 6) x 1

Lying Hip Extension
(10) x 2


Swiss Ball Abdominal Crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

28/12/09
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Clean & Jerk
(@65kg x 3) x 1

Plank
(30 Sec) x 1

Side Plank with Twist
(30 Sec) x 1

Power Hang Clean
(@50kg x 10) x 2

Sprinters Crunch
(20) x 2

Swiss Ball Abdominal Crunches
(15) x 3

Romanian Deadlifts
(@60kg x 10) x 3

Lying Hip Extension
(10) x 2

Cool down
Static Stretch

RealistSpy

03/01/10
Condition: Hip Stiffness and Traps DOMS
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Bulgarian Squat
(@36kg x 10) x 3

Calf Raise
(@30kg x 10) x 2

Plank
(30 Sec) x 2

Side Plank with Twist
(30 Sec) x 2

Power Hang Clean with Deep Front Squat
(@50kg x 10) x 1

Power Hang Clean
(@70kg x 3) x 1

Clean & Jerk
(@65kg x 3) x 1

Swiss Ball Abdominal Crunches
(15) x 3

Lying Hip Extension
(10) x 2

Cool down
Static Stretch

RealistSpy

YouTube Channel Subscribe!

I will be putting some videos up just to review my techniques once in a while!

RealistSpy

05/01/10
Weather: Very Cold & Track is Very Icy
Condition: Groin, Hip Sorness/Stiffness and Trap DOMS
Body Weight: 66kg

Speed Work

Warmup Lap
Dynamic Stretchs
Drills

Pace: I ran I fast as I could.

(40m) x 5 - 60 sec Recovery

6min Break

(40m) x 5 - 60 sec Recovery

Total: 400m Aim: 400m

Everything was great but it was like running on ICE. I kept slipping with my first push. I couldn't use blocks because the track was frozen :S. Overall it felt good especially with a 2-3 weeks track break! The only thing was I didn't feel as sharp!

Cool down
Static Stretch

RealistSpy

06/01/10
Weather: Very Cold & Track is Very Icy
Condition: Groin, Hip Sorness/Stiffness and Trap DOMS
Body Weight: 66kg

Intensive Tempo

Track in a bad shape so training off!

RealistSpy

10/01/10
Condition: Well recovered
Body Weight: 66kg

Gym

Warmup Lap
Dynamic Stretchs

Bulgarian Squat
(@36kg x 10) x 3

Power Hang Clean (with deep Squat)
(@50kg x 6) x 5

Romanian Deadlifts
(@60kg x 10) x 3

Sprinters Crunches
(30) x 2


Swiss Ball Abdominal Crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

11/01/10
Condition: Hamstring & Shoulders DOMS
Body Weight: 66kg

Gym - Core

Warmup Lap
Dynamic Stretchs

Lying Hip Extension
(15) x 2

Plank
(40 Sec) x 2

Side Plank (with twist)
(10 twists) x 2

Bird Dog
(30) x 2

Sprinters Crunch
(30) x 2

Pull Ups
(15) x 1
Chin Ups
(6) x 1

Swiss Ball Abdominal Crunches
(15) x 2

Cool down
Static Stretch

RealistSpy

Next Competition
Leinster Seniors - Indoor 31/01/10
Events
Long Jump - fun
Triple Jump - fun
60m - main

I don't have the energy type for the 200m :S I am always working so limited time. :P (Blame work and College!) I do the sport for fun hehehehehe!

RealistSpy

Goals

Using my best 30m acceleration time of 4.28sec

60m Pridictions -7.4 - 7.59pb
100m Pridictions -11.5 - 11.5pb

I hope to run way faster than this time this year

RealistSpy

13/01/10
Weather: Cold ( Track was unusable grrrr)
Condition: Left upper arm lateral DOMS
Body Weight: 66kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills - lots of ladder and hurdle drills
Ploymetrics - Plenty of bounding, single leg hops and box jumps.

(40m) x 5 - 60 sec Recovery

Total: 200m Aim: 200m

I just found out about the AAI Indoors on Sunday 17th what?

Cool down
Static Stretch

RealistSpy

14/01/10

REST - High Carb Diet


NOTE: I think I will be dropping the 200m sprint because to be honest I really don't enjoy it. That and the fact that I am very weak at it. No point of doing somthing you don't like because you will end up hating the sport :P.

RealistSpy

16/01/10

REST - High Carb Diet and Plenty of water to hydrate myself

RealistSpy

17/01/10

Competition Day

Morning
Whey Protein Casein + Multi Vitamins
1 hour rest

3 hours before competition
Pasta + Lots of water

30min before competition
Warm Up + dynamic Stretches and water for hydration
60m 7.47PB very happy with it (Race-1)

I also did the Long & Triple Jump but my ankle injury kicked in so fast I had to stop

I did well in the 60m Race 2 - B Finals but I await my result because I had to rush back home.

DJS

Good stuff.. Kepp up the good work man:D

RealistSpy

RealistSpy

RealistSpy

18/01/10
Condition: Hip /Groin DOMS,Calf pain and my ankle pain but not bad
Body Weight: 65kg

Gym - Rapid Concentric Movement - 50% Reduction

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 5) x 3

Romanian Deadlifts
(@60kg x 5) x 3

Bulgarian Squat
(@36kg x 5) x 3

Sprinters crunches
(15) x 2

Swiss Ball Abdominal crunches
(15) x 3

Barbell Bench Press
(@70kg 5) x2

Cool down
Static Stretch

RealistSpy

Results are in for the Second Race Guess what...............I have a new pb from 7.47 - 7.42

RealistSpy

19/01/10
Weather: Cold and windy
Condition: Hip and groin DOMS
Body Weight: 65.5kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills + hurdle drills

(60m) x 5 - 60 sec Recovery

Total: 300m Aim: 300m

I was having calf pains after the 5 sprint, the track is really not good to train on but no other choice!

Cool down
Static Stretch

RealistSpy

21/01/10
Weather: Cold and Raining heavily
Condition: Calvies and groin pains
Body Weight: 65.5kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills + hurdle drills
Ladder & Fast lerg Drills

(10m) x 5 - Block Start
60 sec Recovery

Total: 50m Aim: 50m

Cool down
Static Stretch

RealistSpy

25/01/10
Condition: Hip /Groin DOMS,Calf pain and my ankle pain but not bad
Body Weight: 65kg

Gym - Rapid Concentric Movement - 50% Reduction

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 5) x 3

Romanian Deadlifts
(@60kg x 5) x 3

Bulgarian Squat
(@36kg x 5) x 3

Sprinters crunches
(30) x 2

Swiss Ball Abdominal crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

26/01/10
Condition: calvies pain not too bad
Body Weight: 66kg

Gym - Core

Warmup Lap
Dynamic Stretchs

Lying Hip Extension
(15) x 2

Plank
(40 Sec) x 2

Side Plank (with twist)
(10 twists) x 2

Bird Dog
(30) x 2

Sprinters Crunch
(30) x 2

Swiss Ball Abdominal Crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

26/01/10
Weather: Cold
Condition: Calvies pains
Body Weight: 65.5kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills + hurdle drills
Ladder & Fast lerg Drills

(40m) x 5 - Block Start
60 sec Recovery

Total: 200m Aim: 200m

I am realloy getting sick of this bloody dirt track and there is no where else to train. The track is killing my legs grrrrrrrrrrrrh what a Town!

Cool down
Static Stretch

RealistSpy

27/01/10
Weather: Cold and wet
Condition: calf getting better
Body Weight: 65kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs

(60m) x 3 - standing start -relaxed pace - 60sec recovery

(60m) x 3 - standing start -fast pace - 60sec recovery

(60m) x 3 - standing start -flat out - 60sec recovery

Total: 540m Aim: 540m

Running on the college hurling pitch. Very wet and the surface is wet, muddy and uneven. No great place to train anymore! This is killing my love for this sport very frustrating!

Cool down
Static Stretch