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  1. #151
    Registered User RaZay's Avatar
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    RaZay is offline
    31st October
    Max session
    Squats
    6@60kgs
    3@100kgs
    1@140kgs
    1@160kgs
    1@180kgs
    Bench
    5@60kgs
    3@80kgs
    1@100kgs
    1@120kgs
    Deadlift
    5@60kgs
    1@100kgs
    1@140kgs
    1@180kgs
    1@200kgs

    1st November
    5x50m sprints
    1 min recoveries
    Deadlifts
    5x5@100kgs
    my YouTube channel

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

    Instagram

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

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    https://twitter.com/RaZay_Sprints

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  2. #152
    Registered User RaZay's Avatar
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    6th November
    Warm up
    Squats
    3x5@60kgs
    Deadlifts
    2x5@60kgs
    5@100kgs
    5x5@140kgs
    Warm down

    10th November
    Massage in the morning
    Warm up
    Light session
    Leg press,
    3x10@60kgs single leg
    Hamstring curls
    3x10@35kgs
    Warm down
    12th November
    Warm up
    Deadlifts
    3x5@60kgs
    5@100kgs
    5x5@140kgs
    Hack squats 3x10@80kgs
    Warm down

    13th November
    Warm up
    Planks 30sec each side
    Sled 50m march run 50m
    2x30m then 40m walk back recoveries
    6mins rest
    2x40m then 50m walk back recoveries
    6mins rest
    2x50m then 60m walk back recoveries
    6mins rest
    Warm down

    15 November
    Warm up
    Deadlifts
    5x5@60kgs
    Hamstring curls
    3x10@32kgs
    Leg press
    3x10@100kgs
    Hack squats
    3x5@80kgs
    Pull ups
    3x10
    Warm down

    25 November
    Was sick at the time tough after warming up real strong decided to run anyway, was still a good race though but would have liked to go below 12 for the season. Looking to go under 12 for the next race without the sickness. Fitness was better from previous races as I didn’t fade out towards that end of the race.
    Competition
    100m – 12.38

    27 November
    Warm up
    Bridges and planks
    60m 5 mins rest
    2x50m with walk back recoveries
    3x40m 5 mins rest
    4x30m sprints
    5 mins rest
    150m sprint
    Warm down

    28 Nov -2nd Dec
    No training
    Exams

    6th December
    Warm up
    Overhead press
    Rack pulls
    my YouTube channel

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

    Instagram

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

    Twitter

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  3. #153
    Registered User RaZay's Avatar
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    Happy New Year

    my YouTube channel

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

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  4. #154
    Registered User RaZay's Avatar
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    third race of the season at the end of the video. I haven't started to write down my training but should do that now.
    my YouTube channel

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

    Instagram

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

    Twitter

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  5. #155
    Registered User RaZay's Avatar
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    Update:
    last race was a 12.25sec in the 100m, was one of the few that I have got this season and think I can improve alot more.
    weight is going down steady and currently at 80kgs. looking to get to 76kgs for the last race of the season which is 1 months time.
    my YouTube channel

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

    Instagram

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

    Twitter

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  6. #156
    Registered User RaZay's Avatar
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    RaZay is offline
    January
    4/1/18
    Rack pulls
    3x6@60kgs
    2x6@100kgs
    3x5@140kgs
    Squats
    3x6@60kgs
    RDL
    3x10@45kgs

    March
    12th
    Warm up
    4x 5 @Box jumps 42”
    3x1 @Box jumps 54”
    Deadlifts 2x5@150kgs
    Warm down
    my YouTube channel

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

    Instagram

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

    Twitter

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  7. #157
    Registered User RaZay's Avatar
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    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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  8. #158
    Registered User RaZay's Avatar
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    14th
    Warm up
    50x3 walk back recoveries
    60x2 walk back recoveries
    70m
    Warm down

    18th
    Warm up
    Hill runs 40m x3
    Cleans 70kgs x3
    Box jump single leg 44’”
    Box jump seated to jump 44”
    Box jump 54’”
    Push up’s 1-10-1
    Pull ups 3x10
    Warm down

    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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  9. #159
    Registered User RaZay's Avatar
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    March
    24th
    Warm up
    Hops over hurdles single leg x3 each leg
    50m, 4 mins rest
    60m , 4 mins rest
    70m , 4 mins rest

    Warm down

    25th
    Warm up
    Deadlifts
    2x6@90kgs
    4@110kgs
    3@150kgs
    Box jumps
    3x6@ 45”
    3@54”
    Cleans
    4@75kgs
    Warm down
    my YouTube channel

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

    Instagram

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

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  10. #160
    Registered User RaZay's Avatar
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    April
    7th

    Warm up
    Cleans
    3x5@60kgs
    4@70kgs
    3@80kgs
    3@90kgs
    Warm down

    14th
    Warm up
    Cuircuit X3
    (Squats 5@50kgs
    Box jumps @45”
    Deadlifts 5@80kgs
    Bench 6@60kgs
    Pull ups x10)
    Warm down

    24th
    Warm up
    Hops over hurdles single leg x3 each leg
    50m, 4 mins rest
    60m , 4 mins rest
    70m , 4 mins rest

    Warm down

    25th
    Warm up
    Deadlifts
    2x6@90kgs
    4@110kgs
    3@150kgs
    Box jumps
    3x6@ 45”
    3@54”
    Cleans
    4@75kgs
    Warm down
    my YouTube channel

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

    Instagram

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

    Twitter

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    rassie_k
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  11. #161
    Registered User YoelDovid's Avatar
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    Curious, how does your coach find results come from weighted vest work? I've heard mixed things about the effects on mechanics.
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  12. #162
    Registered User RaZay's Avatar
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    we usually do vest work with drills so marches, straight leg bounds and other plyometric work. we hardly sprint with them really and if we do there more tempo runs.
    I like to use sleds more to be honest I feel I get more out of them. sorry for the late reply havn't been on here in a while.
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  13. #163
    Registered User RaZay's Avatar
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    12th November
    Warm up – bike 10mins
    Pull ups 3x10
    Chin up 3x10
    Bench
    10@40kgs
    8@60kgs
    8@70kgs
    3x5 @100kgs
    Overhead press
    3x4 @50kgs

    Boxing
    Bag work 5x5min rounds
    1 min rest

    Track
    Nordic raises 3x5
    Deadlifts
    3x8@80kgs
    3x3@170kgs
    Sprints
    50m turn around recovery
    60m turn around recovery
    2x70m
    my YouTube channel

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

    Instagram

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  14. #164
    Registered User YoelDovid's Avatar
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    I'm the same, got lazy with posting my training.
    I recently read on a coaches blog about using a weighted belt for max velocity work, he reckoned it kept the same centre of mass with some added weight, and was a useful aid to building ground force.

    Might try it once I can repair my abysmal transition!
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  15. #165
    Registered User RaZay's Avatar
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    RaZay is offline
    Originally Posted by YoelDovid View Post
    I'm the same, got lazy with posting my training.
    I recently read on a coaches blog about using a weighted belt for max velocity work, he reckoned it kept the same centre of mass with some added weight, and was a useful aid to building ground force.

    Might try it once I can repair my abysmal transition!
    Just as long as you are training that's all that matters, the logs do help you know where you are at though. Also find recording your runs also help. my coach does it alot for me to look back on.
    my YouTube channel

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  16. #166
    Registered User RaZay's Avatar
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    14th November

    Warm up
    Nordics 3x10
    Deadlifts 3x10 @80kgs
    30m walk in sprint 70m
    30m walk in sprint 60m
    30m walk in sprint 50m

    Warm down and stretches
    my YouTube channel

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

    Instagram

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

    Twitter

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  17. #167
    Registered User RaZay's Avatar
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    16th November

    Warm up -cycle 10mins

    Squats
    3x10 60kgs
    10@100kgs
    4x4@120kgs

    RDL 3x1060kgs

    calf raises 3x10 @80kgs

    Boxing
    Bag work 5x5min rounds
    1 min rest
    my YouTube channel

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

    Instagram

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

    Twitter

    https://twitter.com/RaZay_Sprints

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  18. #168
    Registered User RaZay's Avatar
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    19th November

    Warm up
    Deadlifts
    Sprints
    3x60m
    1x120m
    Warm down

    20th November

    Warm up – skipping 10 mins
    Bench
    3x5@60kgs
    3@80kgs
    3@100kgs
    1@120 kgs

    Pull ups 3x10

    Stationary Bike 45mins ride

    Boxing
    Bag work 5x 5min rounds
    1 min rest
    Track
    3x 60m runs 5 mins rest
    my YouTube channel

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

    Instagram

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

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  19. #169
    Registered User RaZay's Avatar
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    26th November

    Warm up
    Sprints
    60m 5mins rest
    70m 5mins rest
    80m 5 mins rest
    Deadlifts
    3x5@120kgs
    Cleans
    3x5@60kgs
    3x3@80kgs
    3@100kgs
    Warm down

    27th November

    Boxing
    Skipping 10 mins
    Bag work 5x5min rounds
    1 min rest
    Track
    Starts
    5x 50m sprints


    29th November


    Boxing
    Skipping 10 mins
    Bag work 3x5min rounds
    1 min rest

    30th November

    Squats
    3x3@50kgs
    4@90kgs
    4x4@130kgs

    Boxing
    Skipping 10 mins
    Bag work 5x 5min rounds
    1 min rest
    my YouTube channel

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

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  20. #170
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    Year in Review and Going Forward

    Haven't had much time to train this year as I thought I would. The main thing that I was focused on was getting registered as a pharmacist, I had a few tests that I really had to prepare for and finish some projects that also are needed to become registered. This process took a lot longer than I thought, but I have to admit that there was also a lot of laziness on my part. I did very well in the exam however it took me way too long to finish the projects, this took up time a lot of the time I would have spent training. I did however have some good periods though the year where I was getting some consistent training only because I had consistent work rosters which I could plan my training around.

    I think moving forward I will look to try and post more of my workouts because it does keep me on track and I have noticed the more that I have tracked the more I have improved in certain lifts that I have been working on. I think I will try and review my training more months to moth so can also see what I can improve on. When I look at the start of this journal it’s been 4 years since I began and I still believe that I can reach some of the goals that I have set out for myself. I am looking to run a 10sec 100 meter and a good high jump of 190cm. I think one of the major points that I believe am holding me back is my mobility. If I can get this better I think both my high jump and the 100 m times will improve.

    For training my goal is to train at least 4 times a week, I have started doing other things like boxing and have bought a mountain bike that I am using to train as a method of cross training. I might look to invest in a road bike in the near future but for now the mountain bike will be good enough; the price is one thing that I have to get past. I should be stretching every day as well just to improve my flexibility and mobility. Also I have been more interested in MMA recently even though i was always a fan I am looking to do 1 or 2 days a week training in it.

    I also want to record more of my training as well, it does really benefit me when I look back on it and see what I can improve on. It is hard to record though just because I don’t want to get people that are around me in the video to make them uncomfortable. I would also like to put out more information videos on different topics that I have learnt over the years. I might also record my stretching just to see how much I improve over the year.

    In all I have managed to become a registered pharmacist and want to now focus more on training and putting out more information about track, nutrition and health in general.
    Happy New Year!!!!!

    my YouTube channel

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

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  21. #171
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    Jan 1st
    Swim

    Jan 2nd

    Warm up
    Deadlift
    5@60kgs
    Bench press
    6@60kgs
    Pull ups - 10
    Nordic ham curls
    3x5
    Warm down
    my YouTube channel

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

    Instagram

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

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  22. #172
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    Jan 3rd

    Warm up
    Planks 30sec hold each side
    60m
    6 mins rest
    2x50m walk back recovery
    Deadlift
    3x5@60kgs
    3x5@120kgs
    RDL
    5@120kgs
    Nordic ham curls
    3x5
    Warm down


    Jan 4th
    Bike ride 18kms


    Jan 6th
    Bike ride 4kms

    my YouTube channel

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

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  23. #173
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    16th Jan
    Warm up
    Stretching/ mobility work
    Sprints
    1x60m
    2x50m walks back recoveries
    Warm down

    17th
    Warm up
    Toe pains might have to strap it for more protection.
    stopped training at this point


    23rd
    Warm up
    3x60m walk back recoveries
    Warm down

    Foot pain lasted only a few days, still might strap it though just to get more stability.
    my YouTube channel

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

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  24. #174
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    28th
    Warm up
    Walk over high hurdles
    Skip to quick high knee claw for 10 each leg x2
    60 m sprint
    3 mins rest
    2x50m sprints walk back recovery
    4 mins rest
    2x40m sprints walk back recovery
    Squat 6@60kgs
    Clean 2x5@50kgs
    Cleans 2x3@75 kgs
    Warm down
    Will definitely book in for a massage
    my YouTube channel

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

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  25. #175
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    Feb
    23rd


    First time boxing in a while
    5*5mins rounds
    1 min rest in-between

    25th

    Warm up

    Nordic hamstring curls
    Tempo runs 70m
    Walk back 60m
    Walk back 50m
    Box jumps 10 @ 45”

    Warm down

    Not much work done during this month also did not write down lot of the workouts that I did at the track. Did have a realisation that a lot of gyms are very pricey and try to sell things such as conditioning and muscle gains or other technical parts of training that would not apply to 90% of the general public that don’t train. Just focusing on improvement is that best goal for many new athletes or people looking to change their lives. Made me just want to focus more on the training I am doing now as I would get better results than going to a new gym.
    my YouTube channel

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

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  26. #176
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    March

    1st March

    Warm up

    10mins skipping
    Boxing
    5*5mins rounds

    Warm down

    Bike ride 6.5 km
    4th march
    Stretching routine
    5th march
    Stretching routine
    6th march
    Stretching routine
    my YouTube channel

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

    Instagram

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  27. #177
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    my YouTube channel

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

    Instagram

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

    Twitter

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    Snapchat
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