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  1. #31
    Registered User RaZay's Avatar
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    29/12/2014

    Warm up -stretches and drills

    2x (50m Straight leg bounds then run for 50m)

    2x (50m march with sled then run for 50m)

    1x60m
    2x50m
    3x40m

    20 single leg bridges each leg

    20kgs (45lbs) single leg squat onto box

    Side planks and abdominal work.

    Warm down and stretches


    30/12/2014
    Warm up -stretches and drills

    1x60m
    2x50m
    3x40m

    20 single leg bridges each leg

    20kgs (45lbs) single leg squat onto box

    Abdominal exercises (planks and

    Warm down and stretches


    Happy New Year guys, hoping to make some major improvements in the year to come.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  2. #32
    Registered User RaZay's Avatar
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    3/1/2014

    Warm up -stretches and drills

    Hill sprints 4x

    Warm down and stretches

    First session of the year,
    Will be doing these more frequently and increasing the amount of runs I do. This is a fairly big hill so volume so I reduce the volume of the runs.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  3. #33
    Registered User RaZay's Avatar
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    7/1/2015

    Warm up -stretches and drills

    Snatches
    3x3@60kgs

    Cleans
    5x70kgs

    Bench press
    5x70kgs
    5x80kgs
    5x90kgs

    Pull ups 3*10

    Warm down and stretches

    8/1/2015

    Warm up -stretches and drills

    (3x30m sprints) 3 sets

    3x30m block starts

    20 single leg bridges each leg

    20kgs (45lbs) single leg squat onto box

    Abdominal exercises (planks and

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

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  4. #34
    Registered User RaZay's Avatar
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    13/1/2014

    Warm up -stretches and drills

    2x (20m march with Bulgarian bag the 30m run)

    2x (4 split jump squats then run 40m)

    3x30m runs walk back recovery

    20 single leg bridges each leg

    20kgs (45lbs) single leg squat onto box

    Abdominal exercises and planks

    Warm down and stretches


    P.S. have been the physio and the doctors so I can fix my ankle which has been bothering me for a while. Haven't been able to get to training to get in more sessions but will be most likely getting in more sessions from next week as I don't have any appointments for the week.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  5. #35
    Registered User RaZay's Avatar
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    19/1/2015 - 25/1/2015

    I used most of last week getting doctors appointments and scans done so there wasn't much training that I did, this was to get down to the ankle problem that I've had for a while now. At the start of the week the doctor gave me a cortisol injection in my ankle which has improved it greatly. though I might have to get another one in a month or so as there is just a tiny little pain that is left. I have been resting for the week as the result of the injection and will be getting back onto the track next week. I will most likely not be doing any hard sprints but mainly light jogs to see how it has progressed. I will however be doing a lot of upper body and some mobility work that won't overall trouble my ankle in any way.
    my YouTube channel

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  6. #36
    Registered User RaZay's Avatar
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    4/2/2015

    Warm up -stretches and drills

    Bench 5x8 @ 70kgs (155lbs)

    Box Squats 4x10 @120kgs (260lbs)

    Abdominal exercises

    Warm down and stretches

    5/2/2015

    Warm up -stretches and drills

    3x30m starts*(practice slow strides)

    Deadlifts 3x5@160kgs (350lbs)

    3x6@60kgs (135lbs) hang cleans

    Abdominal exercises

    Warm down and stretches


    P.S. doing box squats as the physio recommended then and so far they have not been any issues with my knees, will be going heavier soon with them. most of the work now that I will e doing will be hypertrophy as the season ends, so a lot more sets and reps for a while longer. Will be going more cleans and snatches using some of the Olympic lifting programs I found as well. have been getting back in to training after seeing the doctor, I was given a cortisone injection that really helped my ankle issues and am having very little pain in my ankles. there is a lot I am looking to change about my sessions and I am looking to make my program more efficient as I am not doing all the exercises I want in some sessions, so more organization will help with that.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  7. #37
    Registered User RaZay's Avatar
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    10/2/2015

    AM
    Flat bench 5*10@60kgs

    Incline bench 3*10 @ 60

    Decline bench 3*10@40

    Dumbbell Bent over rows @30kgs

    Barbell bent over rows @16kgs

    Pull ups 3*10

    Warm down and stretches


    PM
    Warm up -stretches and drills

    10 hops over 30cm hurdles on each leg

    All one run
    1x (30m high knees with weight vest– 30m run with weight vest – 30run without vest)

    All one run
    1x (30m high knees – 30m run)

    80m

    2x50m

    3x40 from blocks

    Abdominal exercises

    Warm down and stretches

    P.S did the morning session as I was going to classes and wanted to see how it would feel if I got in a workout before. might have to do this more as I am going to be doing more classes through the year.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  8. #38
    Registered User RaZay's Avatar
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    11/2/2015

    Circuit workout

    Warm up -stretches and drills

    Abdominal twists on bench with one leg lying on bench. Weight bag over shoulder

    Single leg squat jumps with weight bag on back

    Depth jumps from small stadium stairs

    Depth jump and hold from large stadium stairs

    Push ups with dumbbells (row dumbbell at top of push up)

    Abdominal exercises

    Warm down and stretches

    P.S. Most of the exercises were done for 3 sets of 10
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  9. #39
    Registered User RaZay's Avatar
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    12/2/2015
    Warm up -stretches and drills

    3X3 cleans at 80kgs

    Straight leg bounds 20 run 30m

    Back kicks to high knees 20m then run 30m

    3X (Tow sled 20m release and run 30m)

    2x50m

    2x40m

    3x40 from blocks

    Abdominal exercises

    Warm down and stretches

    P.S.
    took a week off because I just started uni again, will be doing more gym work as i can't get to the track much during the week. so most likely 2 track session for each week which is not much of a difference though they will be just track sessions. I won't be putting in any gym/circuit after them.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  10. #40
    Registered User RaZay's Avatar
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    23/2/2015

    Warm up -stretches and drills

    Leg press
    • warm up set – 5*10 @ 100kgs
    • working set – 3*5@280kgs

    Squat
    • warm up set – 3*5@60kgs
    • working set – 5*10@100kgs

    Dead lift
    • working set – 3*5@100kgs

    Warm down and stretches

    24/2/2015

    Warm up -stretches and drills

    Flat bench 3*10@60kgs

    Incline bench 3*10@60kgs

    Dumb-bell bench 3*10@25kgs

    Single arm rows 3*10@16kgs

    Bent over rows 3*5@70kgs

    Pull ups 3*10

    Warm down and stretches
    Last edited by RaZay; 02-26-2015 at 04:50 AM.
    my YouTube channel

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  11. #41
    Registered User RaZay's Avatar
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    26/2/2015

    Warm up -stretches and drills

    Bounds 20m run 30m

    Back kicks and high knees 20m with weight vest
    30m run without weight vest

    2x30m block starts
    3min rest

    2x30m block starts
    3mins rest

    2x30m block starts

    Warm down and stretches

    P.S. Will be running in the state championships, just really looking to get a good race thats all since I want to see how much the treatment on my ankle has worked.

    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  12. #42
    Registered User RaZay's Avatar
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    28/2/2015

    NSW state championships

    I wasn't going to run in this competition because I was suppose to see the doctor to get an injection in my ankle again. I didn't see the doctor so i was able to run. there wasn't much pain and I had a slight improvement in my times. I slowed down a lot at the end of the race and figured out I really need to improve my hip mobility when I an transitioning for the start to top speed. my training partners did very good in there races so I was entertaining to watch them race as well. am looking to get to the physio to help me improve my hips because they sometimes feel good one day and are really bad most other days. there are not as many comps as I thought there would be this season so this was my last race. most of the other completions are invitationals which you have to have a really good time to get in. Anyways i am just aiming to improve for next season and try and stay consistent with my training.
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  13. #43
    Registered User RaZay's Avatar
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    9/3/2015

    Warm up -stretches and drills

    Squat

    Leg press

    Split leg jump squats

    Single leg reverse lunges

    Leg extensions

    Good mornings

    Warm down and stretches


    11/3/2015

    Warm up -stretches and drills

    Bounds

    2x Accelerate 20m, hold speed 20m, and increase pace 20m

    2x Accelerate 20m, extra step 20m, hold 20m

    Cleans and jerk

    Warm down and stretches


    13/3/2015

    Warm up -stretches and drills

    Dumbbell bench fly’s

    Incline machine bench

    Decline dumbbell press

    Incline dumbbell press

    Dumbbell rows

    Pull ups

    Warm down and stretches
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  14. #44
    Registered User RaZay's Avatar
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    I've forgotten to put up the last few weeks workouts but its been pretty much the same workout for that last few weeks since were going into the off season. I'll bee taking a break for 2-3 weeks from today as my coach usually does at this time, I'll get back into the tick of thing after this short break. for the most part I will be focusing on recovering my body and setting up for what I am going to do for the season to come next. I'll be still going to the gym but not the track in this time, will mostly be focusing on some of the exercises that the physiotherapist recommended me to do so I can get to 100%.

    I'll try to post more work out after the break when I come back.
    my YouTube channel

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  15. #45
    Registered User RaZay's Avatar
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    RaZay is offline
    just started training once again. and going to start post more regularly, almost forgot but will be sure to post up my training program tomorrow. am going to be changing my program a little bit more. my splits are going to be a little different as I am at uni right now and its hard to find the time to train.

    monday - rest

    tuesday - gym (upper body)

    wednesday - track

    thursday - track/circuit

    friday - rest

    saturday - gym/hill (Olympic lifts)

    sunday- gym (lower body-legs,calves)

    took a longer break than expected but looking to get back in the swing of things real soon. I might be doing some 400m this season just as a new thing. this will probably kill me since am not really good over 200m at all.
    my YouTube channel

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  16. #46
    Registered User RaZay's Avatar
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    Forgot to post some of the last few weeks sessions so I'll try to keep on it as I have some more time.

    This was Wednesdays track session.

    3 June 2015

    Warm up -stretches and drills

    (100m tempo run with weight vest
    Turn around 100m tempo run) X 2

    70 run turn around 30m

    5 mins rest

    30m run turn around 60m

    Warm down and stretches


    this was fairly short as I am still getting into the full swing of things.
    for this season I am looking to really focus on my hips and getting better range on them




    This the the first time I've done a decent weight on squats in a while since I was getting knee issues. The issues that I found was that I was having limited ankle mobility and also weakness in my right glutes and hamstrings.
    my YouTube channel

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  17. #47
    Registered User RaZay's Avatar
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    4 June 2015

    Warm up -stretches and drills

    (High knees with weight vest turn around 100m tempo run) x2

    30m turn around recovery 60m turn 30m

    30m turn around recovery 50m turn 30m

    30m turn around recovery 40m turn 30m

    3x6 Snatches @ 60kgs

    3x6 hang snatches @ 30kgs

    Warm down and stretches

    looking to change the prep that I do before runs to be constant. I am talking about the runs with vest and or tows that I usually do before runs. these are things to get your hips more involved in the runs so you feel it more. I probably get the most out of the tows so I am thinking of replacing the prep to be just tows for a while to see how this effects my runs.
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  18. #48
    Registered User RaZay's Avatar
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    6 June 2015

    Warm up –stretches

    Seated machine shoulder press 3x6@60kgs

    Overhead press 3x5@60kgs

    Barbell rows 3x10@60kgs

    Seated calf raises

    Warm down and stretches


    didn't get to go to the track and my knees were giving me trouble after I did the bounds on Thursday so i decided to do something different, could get some Olympic lifts in because the gym did't have the right equipment.
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  19. #49
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    Hey man great thread!
    I will sure incorporate your workouts in my summer conditioning! Really appreciate you taking time in this! Good luck at states!
    DAILY WORKOUTS LOG forum.bodybuilding.com/showthread.php?t=167782451

    Age: 15
    Body Fat: 14%
    Weight: 195LB
    Gender: Male
    Bench: 225LB
    Squat: 330LB
    Power Clean: 205LB
    Deadlift: ~350LB
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  20. #50
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    Originally Posted by npetrov81 View Post
    Hey man great thread!
    I will sure incorporate your workouts in my summer conditioning! Really appreciate you taking time in this! Good luck at states!

    Thanks for the support, I've been slacking a little on consistency but I think I'll have more time after next week to put more up after training.
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  21. #51
    Registered User RaZay's Avatar
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    9 june 2015

    Warm up –stretches drills

    Snatch 3x6@60kgs

    Clean 3x6@70

    Bench 3x10@ 60kgs

    Squat 4x6 @90kgs

    Warm down and stretches



    10 June 2015

    Warm up –stretches drills

    (March 100m with wt. vest turn around tempo run 100m) X2

    80m
    6 mins rest

    2x60m

    Warm down and stretches

    I've cut out the hurdle jumps in my program because they cause they were irritating my knees. i will probably do a set of box jumps and something like a march before I start my runs from now. As we are in winter and there is a long time between comps I will be doing more long runs. this will include multiple 300m and 200m runs. also a 120m run at the end of my short sessions.
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  22. #52
    Registered User RaZay's Avatar
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    11 June 2015

    Warm up –stretches drills

    (High knees 100m with wt. vest turn around tempo run 100m) X3

    3X60m turns around recoveries

    6mins rest

    3x50m turns around recoveries

    Warm down and stretches
    my YouTube channel

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  23. #53
    Registered User RaZay's Avatar
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    22 June 2015

    Warm up –stretches drills

    Circuit x3

    • Box jumps

    • Bench @70kgs (165lbs)

    • Single leg jumps on stadium stairs

    • Star jumps and ankle bounces with 8kgs (20lbs) wt bag.

    Squats 3x6 @95kgs (210lbs)

    Deadlifts 3x6 @100kgs (220lbs)

    Pull ups 3x10

    Warm down and stretches

    Couldn't train most of last week because I had exams at uni so there was not much time to get to the track to do some work. I have got a month off uni so I am going to have a lot more time to train and post up my workouts. looking to get some new ideas for training as well in this time.
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  24. #54
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    23 June 2015

    Warm up –stretches drills

    Box jumps 3x10

    (High knees with ankle wts 50m tempo run 50m without wts) X2

    60m
    4mins rest
    3x50m turn around recovery
    6mins rest
    4x40m turn around recovery
    6mins rest
    120m

    Dead lifts 100kgs (220lbs)

    Bench 3x10 @60kgs (135lbs)

    Pull ups 3x10

    Warm down and stretches
    my YouTube channel

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  25. #55
    Registered User RaZay's Avatar
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    24 June 2015

    Warm up –stretches drills

    Circuit
    • Bench x5 @60kgs
    • Squat x5 @105kgs
    • Clean x5 @60kgs
    • Pull ups x10

    Warm down and stretches
    my YouTube channel

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  26. #56
    Registered User RaZay's Avatar
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    25 June 2015

    Warm up –stretches drills

    Box jumps 3x10

    (High knees with wt vest 100m turn around tempo run 100m without wt vest) X2

    70m
    4mins rest

    2x60m turn around recovery
    6mins rest

    3x50m turn around recovery
    6mins rest

    120m

    Warm down and stretches


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  27. #57
    Registered User RaZay's Avatar
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    28 June 2015

    Warm up and stretches

    Overhead press
    3x6@40kgs
    2x3@60kgs

    Bench 3x10 @60kgs

    Seated calf raises 3x10 @ 30kgs

    Pull ups 3x10

    Warm down and stretches
    my YouTube channel

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  28. #58
    Registered User RaZay's Avatar
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    29 June 2015

    Warm up –stretches drills

    Bench
    60kgs 10 reps
    80 kgs 5 reps
    100 kgs 2 reps
    80kgs 3 reps

    Pull ups 3 x10

    Warm down
    Stretches (main focus of day)


    focused mainly on streches and worked up to getting my one rep max on the bench. looking to improve my bench as it is the weakest of my lifts. hoping to to to 120kgs by the end of this year of mid next year, hopfully.
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  29. #59
    Registered User RaZay's Avatar
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    30 June 2015
    Warm up –stretches drills

    High knees with ankle wts 50m, tempo run 50m without ankle wts

    30m walk back 30m walk back 40m
    5 mins rest

    30 walk back 40 walk back 50m
    6 mins rest

    40 walk back 50 walk back 60m

    Warm down and stretches
    my YouTube channel

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  30. #60
    Registered User RaZay's Avatar
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    2 July 2015

    Warm up –stretches drills

    Split leg jumps with med ball x10, throw then run 30m - 3sets

    30m tempo runs x3

    50m with walk back recoveries x3

    Complete 3 set of the 50m runs with 6mins rest in-between.

    Warm down and stretches
    my YouTube channel

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