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  1. #91
    Registered User RaZay's Avatar
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    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
    my YouTube channel

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  2. #92
    Registered User RaZay's Avatar
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    my YouTube channel

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  3. #93
    True nihilist EmperorRyker's Avatar
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    How much are you eating, by the way?
    "In all things there is a poison and there is nothing without a poison. It depends only upon the dose whether a poison is a poison or not." ~ Paracelsus
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  4. #94
    Registered User RaZay's Avatar
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    Originally Posted by EmperorRyker View Post
    How much are you eating, by the way?
    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.
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  5. #95
    Registered User RaZay's Avatar
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    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 stretches
    my YouTube channel

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  6. #96
    Registered User RaZay's Avatar
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    my YouTube channel

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  7. #97
    Registered User RaZay's Avatar
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    RaZay is offline
    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 stretches
    my YouTube channel

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

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  8. #98
    Registered User RaZay's Avatar
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    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 stretches
    my YouTube channel

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

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  9. #99
    Registered User RaZay's Avatar
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    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.
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  10. #100
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    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.
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  11. #101
    Registered User RaZay's Avatar
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    Originally Posted by ballzofpeaze View Post
    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.
    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.
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  12. #102
    Registered User RaZay's Avatar
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    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

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  13. #103
    Registered User RaZay's Avatar
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    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.
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  14. #104
    Registered User RaZay's Avatar
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    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 stretches
    my YouTube channel

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

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  15. #105
    Registered User RaZay's Avatar
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    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.
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  16. #106
    Registered User RaZay's Avatar
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    my YouTube channel

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

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  17. #107
    Registered User RaZay's Avatar
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    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 stretches
    my YouTube channel

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

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  18. #108
    Registered User RaZay's Avatar
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    my YouTube channel

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

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

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  19. #109
    Registered User RaZay's Avatar
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    RaZay is offline
    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 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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  20. #110
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    RaZay is offline
    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 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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  21. #111
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    RaZay is offline
    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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  22. #112
    Registered User RaZay's Avatar
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    RaZay is offline
    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 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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  23. #113
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    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 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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  24. #114
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    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 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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  25. #115
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    RaZay is offline
    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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  26. #116
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    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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  27. #117
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    RaZay is offline
    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 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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  28. #118
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    RaZay is offline
    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 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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  29. #119
    Registered User RaZay's Avatar
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    RaZay is offline
    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 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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  30. #120
    Registered User RaZay's Avatar
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    RaZay is offline


    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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