21 December 2015
Warm up and stretches
Mostly a stretching session, work on my back and hip flexors as they were a little tight. Weather was not good as well
Bench 3x10@60kgs (135lbs)
Good Mornings 3x10@20kgs (45lbs)
Pull ups 3X10
Warm down and stretches
22 December 2015
Warm up and stretches
Squats 3x5@100kgs (220lbs)
Hops up stadium stairs with both legs x3
Hops up stadium stairs with both legs with weight vest x3
Hops up stadium stairs with both legs x3
Clean pulls 10@50kgs
Hops up stadium stairs single leg x3
Kettle belt swings 16kgs (38lbs) kettle bell
3x50m sprints walk back recoveries
Warm down and stretches
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Thread: Sprint log by Ras
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12-30-2015, 11:46 PM #91my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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12-30-2015, 11:48 PM #92
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01-03-2016, 06:58 PM #93
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01-09-2016, 11:16 PM #94
Right now I am on 2200 cals 130p/275c/60f been losing weight since the start of the track season, but I also have a few days where I am at about 2500+ cals depending on the amount of training I am doing. Am do this so that i don't lose too much weight and muscle when I am dieting down. currently sitting at 78kgs (172lbs) but looking to lose 2-3 kgs (5-7lbs) more for the last few races I am going to do during the season. Usually during the off season I am about 83-85kgs (182-187lbs), I've been focusing more on my diet these days than before. When I was in high school and the few years after I was doing more training so I really didn't think about what I ate because I was using up a lot more energy, these days am not as active so I have to look at what I eat more. What I eat varies a lot but I try to eat clean/healthy as much as possible, say 70% of the time. I have to post some pics soon just to see the difference in weight loss and gain.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-11-2016, 02:40 AM #95
28 December 2015
Warm up and stretches
Clam-shells 2x20 each side
Side-step with bands 10 each way
Hip raises with bands 2x10 each leg
70m run
5mins rest
2x60m
5mins rest
3x40m
5mins rest
120m
4x30m block starts
Warm down and stretches
29 December 2015
Warm up and stretches
Clam-shells 2x20 each side
Side-step with bands 10 each way
Hip raises with bands 2x10 each leg
3x40m Walk back recoveries
Rest 5mins
2x40m Walk back recoveries
Rest 5mins
120m
5x30m block starts
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-11-2016, 02:41 AM #96
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01-24-2016, 04:50 AM #97
5 January 2016
Warm up and stretches
Squats 3x10@ 40kgs
Hip thrusts 3x10@70kgs
Cleans 4x6@50kgs
Deadlifts 3x3@150kgs
3x50m sprints turn round recoveries
Warm down and stretches
7 January 2016
Warm up and stretches
Hip thrusts 3x10@30kgs
60m
5mins rest
50m
5 mins rest
4x40m
5mins rest
Block starts 4x40m
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-29-2016, 04:22 AM #98
12 / 01 / 2016
Warm up and stretches
Bench 3x10@60kgs
3x5@90kgs
3x10@60kgs
Deadlifts
3x10@100kgs
Barbell rows
3x6@60kgs
Overhead press
3x5@40kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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02-12-2016, 03:15 AM #99
haven't had much time to put up my training routines but will get to it. For anyone who wants to learn how to run faster I am doing a new series on my channel just on that.
I think its something that a lot of people don't understand and I think it is something that would really clear up miss-information that is out there.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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02-29-2016, 12:57 AM #100
Are you going to compete this year OP? Not long left in the season.
I'm an aussie dude making a comeback to track and will probably have a first competition since 2013 around october or something. Will keep an eye on your log dewd.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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04-17-2016, 05:50 AM #101
I did A few meets but not much really. I pulled my back when I was doing some cleans so I wasn't running at what I would say was my best. I have been working on getting more massage
and recovery work for the next season. I am at Uni and working a lot more now so am not getting as much training as I want really but I think by the start of the next season I will have more time since
I will be done Uni altogether.
p.s sorry for the late reply haven't been on her for a while. just starting to get back to putting up more training.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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04-20-2016, 10:48 PM #102
18 April 2016
Warm up and stretches
Hops over 30cm left and right leg
3x30m walk back recoveries
6 mins rest
3x40m walk back recoveries
6mins rest
3x50m walk back recoveries
Power cleans
1x70kgs
1x80kgs
1x90kgs
1x100kgs
1x110kgs
1x120kgs (PR)
Warm down and stretches
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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05-25-2016, 04:30 AM #103
9 May 2015
Warm up and stretches
Squats 6x6 @100kgs (3600kgs total)
Leg press 10x @65kgs
Hamstring curls 10x3@45kgs
Stiff legged deadlifts 10x2@20kgs
Ab work
Warm down and stretches
16th May 2016
Warm up and stretches
10 pull ups
10 dips
10 sec L sit
Bench 60kgs
3x3@100kg
Seated fly 3x10@45kgs
Seated chest press 3x10@60kgs
Abs work
Warm down and stretches
25 May 2016
Warm up and stretches
Leg extensions 3x10@65kgs
Hamstring curls 3x10@50
Squats
5@100kgs
3@140kgs
1@180kgs(fail)
10@100kgs
SLDL 10@30kgs
Abs work
Warm down and stretches
P.S havn't had much full trainning sessions but will do when Uni break goes on. pretty sure I will be done with Uni by the time the season rolls around so I will be good to see where
I stand. I have found some good info on testing to predict my sprint times so will be using that as a gauge to see what I can do for the season. I'll make sure to put my results up.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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06-11-2016, 12:47 AM #104
30 may 2016
Warm up and stretches
Hops over 30cm hurdles
2 Sets (march with wt bag overhead for 50m then tempo run 50m)
4x30m walk back recoveries
4x40m walk back recoveries
120m
Good mornings
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-06-2016, 03:04 AM #105
12 June 2016
Warm up and stretches
Bench
5x3 @100kgs
Overhead press
3x20 with bar
2x5 @40kgs
Seated chest press
3x10 @20kgs each side
Pull ups 3x10
Warm down and stretches
13 June 2016
Warm up and stretches
(Back kick high knees 50m with wt vest, tempo run 50m with wt vest
100m Tempo without wt vest) X2
3x50m walk back recoveries
SLDL 3x8@50kgs
Hip Thrusts 3x8@50kgs
Deadlifts 3x6@90kgs
Warm down and stretches
P.S. Could not finish track session, ran out of energy wasn’t feeling well too.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-06-2016, 03:13 AM #106
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07-15-2016, 04:25 AM #107
22 June 2016
Warm up and stretches
Bench
3x10@60kgs
(6@80kgs, 5@100kgs, 5@100kgs, 4@100kgs, 3@100kgs, 3@100kgs)
Was aiming for 5x5@100kgs
Incline bench, 3x3@60kgs
Pull ups 3x10
Seated chest press 3x10@30kgs each side
Overhead press 4x10 with bar
Seated rows 3x5@54kgs
Warm down and stretches
23 June 2016
Warm up and stretches
March with sled 50m tempo run 50m x2
3 x 30m, 1 x 40m walk back recoveries
3 x 40m, 1 x 50m walk back recoveries
Squat 3x3@150kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-19-2016, 03:09 AM #108
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07-22-2016, 05:27 AM #109
3 July 2016
Warm up and stretches
Bench 5x3@100kgs
Overhead press 3x20 with bar
Pull ups 3x10
Seated shoulder press 3x6@20kgs
Warm down and stretches
6 July 2016
Warm up and stretches
Squats 3x6@100kgs
Lying hamstring curls 3x6@50kgs
Seated hamstring curls 3x6@30kgs
Standing calf raises 3x10@85kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-29-2016, 02:12 AM #110
7 July2016
Warm up and stretches
Bench 5x5 @100kgs
Overhead press
3x3@60kgs
4x10 with bar
Pull ups 3x10
Seated rows 3x10@35kgs
Warm down and stretches
13 July 2016
Warm up and stretches
Squats
3x6@100kgs
3x6@120kgs
2x5@140kgs
Hip thrusts 3x10@20kgs
Glute bridges 3x10@20kgs
5x50m sprints
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-02-2016, 04:47 AM #111
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08-15-2016, 02:51 AM #112
13 July 2016
Warm up and stretches
Squats
3x6@100kgs
3x6@120kgs
2x5@140kgs
Hip thrusts 3x10@20kgs
Glute bridges 3x10@20kgs
5x50m sprints
Warm down and stretches
14 July 2016
Warm up and stretches
3x30m, 40m, walk back recoveries
3x40m, 50m, walk back recoveries
3x50m, 60m, walk back recoveries
Hip thrusts 3x10@20kgs
Pull ups 3x10
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-24-2016, 02:09 AM #113
14 July 2016
Warm up and stretches
3x30m, 40m, walk back recoveries
3x40m, 50m, walk back recoveries
3x50m, 60m, walk back recoveries
Hip thrusts 3x10@20kgs
Pull ups 3x10
Warm down and stretches
17 July 2016
Warm up and stretches
Bench 5x5@100kgs
Pull ups 3x10
Seated rows 4x10
Lat pull downs 3x10
Back Extension hold for 1 min
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-24-2016, 10:46 PM #114
21 July 2016
Warm up and stretches
Back extensions 3x10
Cleans 4x5@50kgs
Jump Squats 3x5@90kgs
Hip thrusts 3x10@50kgs
Warm down and stretches
22 July 2016
Warm up and stretches
Rack pulls
3x5@90kgs
2x4@130kgs
2x3@170kgs
Seated lat pull downs 4x6@60kgs
Pull ups 3x10
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-31-2016, 03:42 AM #115
31 July 2016
Warm up and stretches
Bench
2x6@50kgs
4@70kgs
3@90kgs
3@100kgs
1@110kgs
1@120kgs (PR)
1@130kgs (Fail)
OHP 4x4@60kgs
Pull ups 3x10
Seated shoulder press 3x10@18kgs
Incline Chest press 6x3@24kgs
Warm down and stretches
8 August 2016
Warm up and stretches
Squat
2x6@60
5@100kgs
5x5@140kgs
Barbell hip thrust 3x10@100kgs
Seated hamstring curls 3x6@50kgs
Seated leg extensions 3x6@40kgs
10 box jumps @40”my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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09-07-2016, 05:13 AM #116
11 August 2016
Warm up and stretches
Throw med ball then sprint 30m
30m walk back 70m 3 min rest
30m walk back 60m 8mins rest
30m walk back 50m 3 min rest
30m walk back 40m 8mins rest
30m walk back 30m 3 min rest
30m walk back 30m 8mins rest
Warm down and stretches
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-02-2016, 12:18 AM #117
18 August 2016
Warm up and stretches
30m run turn around 70m run
30m run turn around 60m run
30m run turn around 50m run
Clean 3x6@ 50kgs
Snatch 2x3@50kgs
Warm down and stretches
21 August 2016
Warm up and stretches
Squats
2x6@60 kgs
5@100 kgs
5@140 kgs
3x5@160 kgs
Jump squats with bar x6
seated leg press 3x10@ 75 kgs
Hip thrusts 3x10@ 35 kgs
SLD 2x10 @ 35 kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-19-2016, 01:35 AM #118
29 August 2016
Warm up and stretches
OHP
3x15 with bar
3x5@40kgs
3x3@60kgs
Bench
10@60kgs
5@80kgs
3x3@100kgs
Seated chest press
3x10@40kgs
Dips 3x10
Pull ups 3x10
Warm down and stretches
1 September 2016
Warm up and stretches
Deadlifts 2x5@120kgs
40m sprint 50m turn around run x3
40m sprint 30m turn around run x3
Cleans 3x6@50kgs
Snatches 6@50kgs
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-08-2017, 02:17 AM #119
Haven't been active here in a while as I have been a little busy and also have not been training as consistently as I would like.
I haven't really logged some of my training sessions or recorded them for my YouTube channel. I am current getting back into the swing of things and I am finding that logging some
of the sessions is really beneficial in training. I got a lot of good results at the end of last year on my lifts so I will try to be more consistent as possible this year.
Here is some of the last sessions that I had in the last part of 2016.
1 September 2016
Warm up and stretches
Deadlifts 2x5@120kgs
40m sprint 50m turn around run x3
40m sprint 30m turn around run x3
Cleans 3x6@50kgs
Snatches 6@50kgs
Warm down and stretches
8 September 2016
Warm up and stretches
60m
50m
40m
120 temp run
Warm down and stretches
11 September 2016
Warm up and stretches
Good Mornings 3x10@20kgs
Dumbbell hamstring 3x8@30kgs
Lying hamstring curls 3x10@40kgs
Squats
3x10@60kgs
5@100kgs
3x5@140kgs
Warm down and stretches
14 September 2016
Warm up and stretches
Bench
3x10@60kgs
6@80kgs
3x5@100kgs
OHP 3x8 with bar
3x5@40kgs
Seated chest press 3x10@ 40kgs
Pull ups 3x10
Warm down and stretches
26 September 2016
Warm up and stretches
March with wt. bag 50m, back kick high knee drill 50m tempo run 100m
(30m run around 50m) x3
40m walk back recoveries x3
Warm down and stretchesmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-08-2017, 02:22 AM #120
This is some of the latest videos on the YouTube. I talk about what I have been doing and some of the problems that I am fixing with my back.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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