Ive been journaling here for awhile, but stopped for a couple of years. I'm currently a Junior in college and compete in track and field for my school. I started my sophomore year (last year) competing in the long jump, 200, high jump, and javelin. Unfortunately, I pulled my hamstring in the outdoor season during competition, but now I am back to go harder than ever. Also, I have decided to take on a bigger challenge and become a decathlete. We have already begun training since september, but i figured it would be nice to have a journal to keep track of everything. This log will contain anything from lifting, stats, competition records, practices, and a place to ask questions for anyone wanting to join my journey.
Here's some background info on me from the past:
My Story
-From 2006-2008 i had suffered from anorexia nervoas, an eating disorder, and it was during my freshmen and sophomore years of highschool
-My lowest weight was 104 and my body fat was 4% at one point. I would have probably died if it went on any longer
-Thankfully i had help from several people on this site, such as Matthor, Xquick, Allgenetix, SeanCC, Fitto, and Furious Pete.
-After growing in my health, size, and knowledge of the health and fitness field, i am now at a respectable 182 lbs.
Stats
-Height:6'1"
-Weight:182 lbs.
-BF%: 10
-Bench Press: 245x1
-Deadlift: 445 lbs.x1
-Squat: 405 lbs.x1
PICS
Lifting Routine/Track Workouts
Monday:
-Upper body (Heavy-Push)/Lower Body (Heavy-Pull)
-Plyometrics/Hurdles/Short Sprint work
Tuesday:
-Upper body (Light-Pull)/Lower Body (Light Push)
-Pole vault
Wednesday:
-400 training (+javelin/anything else I feel lacking)
Thursday:
-Upper Body (Light push)/Lower Body (Light Pull)
-High/Long Jump
Friday:
-Upper Body (Heavy Pull)/Lower Body (Heavy Push)
-Hills
Saturday:
-Rest
Sunday:
-Shot/Discus
I also like to try and get a 2-3 mile run 2-3x's a week
SO, let's get this journal underway!
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Thread: Dedication of a Decathlete
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10-15-2012, 07:36 PM #1
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Dedication of a Decathlete
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-20-2012, 02:05 PM #2
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
This past week was a bit rough. I was sick all week and now I'm finally getting better
Little overview of the workouts
-Wed: we did 7 400's (61, 70, 70, 70, 73, 78, 79)
-Thurs: High jump (basic drills) and Hurdle work (drills and run throughs) & lifting
-Fri: 10 Hills (5 sprints/ 5 bounds) & Lifting
Today I'm just going to rest and recooperateStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-23-2012, 03:58 PM #3
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Monday's workouts
Track work:
-Warmup
-4 150's (17, 17, 16, 18) -jog/walk 250 meters in b/w each one
Weightroom
Deadlift
-warm up
-265x5
-305x5
-365x5
Good Mornings
-95x12
-95x12
-95x12
-95x12
-95x12
Hanging Leg raises
-5 sets of 15
Comments: Changed my routine up to 5/3/1 so I'm hoping to be able to continue strength gains but reduce volume and stress on my CNS
Also, was up studying last night til about 3 a.m. for an 8 a.m. exam, so I'm currently running on 3-4 hours of sleep...will post up today's workouts when i get back from the gymStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-23-2012, 05:02 PM #4
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-
10-23-2012, 05:04 PM #5
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
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10-24-2012, 12:13 PM #6
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Sorry for not posting yesterday's workout, got kind of sidetracked with some school stuff, but here it is
Track workout:
-High and long jump work
-run throughs and drills (basic stuff to get back into the groove of things)
Weight room:
-Military Press
90x5
110x5
125x5
-Dips
BWx15
BWx15
BWx15
BWx15
BWx15
-Chin-ups
BWx10
BWx10
BWx10
BWx10
BWx10
Comments: not a bad day, everything felt pretty good (other than high jump)...ive got 400's today, 8 of them to be exact, so hopefully i make it out aliveStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-24-2012, 12:57 PM #7
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10-24-2012, 04:01 PM #8
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
No real , set diet as of now. I'm really just trying to eat as much as possible, having 85-90% being good nutritious foods...probably around 4k now. I still think i need to up the intake a bit
Well I am alive after the dreadful 400's...like i said, did 8 of them (70, 67, 67, 65, 67, 67, 67, 69)Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
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10-26-2012, 03:05 PM #9
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Thursday and friday workouts
Thursday:
Track stuff:
-Pole vault work
Weight room:
Bench Press
-Warm-up
-160x5
-185x5
-210x5
Incline DB Press
-55x15
-55x15
-45x15
-45x15
-45x15
DB Row
-80x10
-100x10
-100x10
-100x10
-100x10
Friday:
Track stuff:
-Was awful weather today so we did not do hills like scheduled, only lifting
Weight room:
Squat
-warm-up
-245x5
-275x5
-310x5
Bulgarian Split Squat
-45'sx15
-45'sx15
-45'sx15
-45'sx15
-45'sx15
Leg Curls (slow eccentric)
-85x10
-85x10
-100x10
-100x10
-100x10
Ready for the halloween weekend for sure...will present costumes once the festivities are over...also ive got practice throws meet on saturdayStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-29-2012, 10:26 AM #10
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Some pics from the weekend festivities...hope everyone enjoyed the weekend....getting ready for this week's training
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
10-31-2012, 05:52 PM #11
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Monday's workouts
Track work:
-Warmup
Bounding, skipping, single leg and double leg hops
3 200's (24.8, 26.9, 24.2)
Weightroom
Deadlift
-warm up
-285x3
-335x3
-385x3
Good Mornings
-100x12
-100x12
-100x12
-100x12
-100x12
Hanging Leg raises
-5 sets of 15
Tuesday's Workouts:
Track workout
-Med ball work and core strengthening
Weight room:
-Military Press
100x3
120x3
135x3
-Dips
BWx15
BWx15
BWx15
BWx15
BWx15
-Chin-ups
BW+10x10
BW+10x10
BWx10
BWx10
BWx10
Wednesday's workout
Track WOrkout:
warm-up
-Long Jump work
-2 400's (59.2, 60.1)Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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11-03-2012, 10:53 AM #12
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Thursday:
Track stuff:
-Pole vault work
Weight room:
Bench Press
-Warm-up
-170x3
-195x3
-220x3
Incline DB Press
-50x15
-50x15
-50x15
-55x15
-55x15
DB Row
-100x10
-100x10
-100x10
-100x10
-100x10
Friday:
Track stuff:
-Hills (10 hills, 5 were sprints and 5 were bounds)
Weight room:
Squat
-warm-up
-255x3
-295x3
-330x3
Bulgarian Split Squat
-50'sx15
-50'sx15
-50'sx15
-50'sx15
-50'sx15
Leg Curls (slow eccentric)
-100x10
-100x10
-100x10
-100x10
-100x10Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
-
11-05-2012, 10:15 AM #13
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Did some throwing yesterday, just shot and discus a little bit
Shot seems to be getting a bit better, I just need to break down the movement bit by bit and better the technique. The strength is there, now i just need to focus on learning the movement.
For discus, I definitely need to put some work in. It is just a strange movement for me and it is definitely going to take some time to get something done with itStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
11-10-2012, 08:51 AM #14
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Monday's workouts
Track work:
-Warmup
Hurdle work
-Trail leg drills
-5 step drill
Weightroom
Deadlift
-warm up
-285x5
-365x3
-405x1x1
Good Mornings
-110x12
-110x12
-110x12
-110x12
-110x12
Hanging Leg raises
-5 sets of 15
Tuesday's Workouts:
Track workout
-100 (11.9), 200 (25), 300 (38), 400 (77)
Weight room:
-Military Press
110x5
125x3
145x1
-Dips
BW+25x15
BW+25x15
BW+25x15
BW+25x15
BWx15
-Chin-ups
BW+12x10
BW+12x10
BW+12x10
BW+12x10
BWx10
Wednesday's workout
Track Workout:
warm-up
-Long Jump work (runway steps)
-High jump work
Thursday:
Track stuff:
-800 (2:20)--->jog 400--->800 (2:35)
Weight room:
Bench Press
-Warm-up
-185x5
-205x3
-225x1
Incline DB Press
-55x15
-55x15
-55x15
-55x15
-55x15
DB Row
-100x12
-100x12
-100x12
-100x12
-100x12
Friday:
Track stuff:
-Pole vault work
Weight room:
Squat
-warm-up
-275x5
-315x3
-365x1
Bulgarian Split Squat
-55'sx15
-55'sx15
-55'sx15
-55'sx15
-55'sx15
Leg Curls (slow eccentric)
-110x10
-110x10
-110x10
-110x10
-110x10Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
11-26-2012, 09:44 PM #15
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Sorry I have not been keeping up the past week or so; i have been quite busy with some school stuff that i have needed to take care of. But here is a little something...2nd week of my 2nd time going through 5/3/1
got 420x3 deadlift...couldn't upload to youtube, but if you would like to view it you can go to this link: https://www.********.com/photo.php?v=4191937712759Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
11-29-2012, 08:53 PM #16
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Thursday workouts:
Track:
-800 (2:35), 5 minute rest, 800 (2:37)
Weight room:
Bench press
-warm-up
-170x3
-195x3
-225x3
Incline DB Bench:
-55'sx15
-55'sx15
-55'sx15
-55'sx15
-45'sx15
DB Row:
-100x12
-100x12
-100x12
-100x10
-100x10Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
-
12-06-2012, 08:04 AM #17
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12-06-2012, 09:38 PM #18
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
thanks bud...i'm trying to be a bit more consistent with my posting. School has just been busy as hell
but here are some quick notes...
hit 445x1 deadlift on monday
hit 175x1 military press on tuesday
today i hit 245x1 on bench
plus i have finally been able to start getting some progress on pole vault and ive been able to get in the air now so it is progress.
got my first indoor meet this weekend. Gonna be competing in: long jump, 60 M dash, and the 200
also, ive got some progress pics to upload so you can see see some progress im makingStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
12-06-2012, 09:57 PM #19
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12-27-2012, 03:14 PM #20
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5982
Sorry for lack of updates. About to go back to school for the second semester.
Hit 445x3 deadlift this week and i will be going for a 5 plate deadlift next wednesday so hopefully i will be able to give you guys something good to watchStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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