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  1. #1
    Registered User RaZay's Avatar
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    Sprinter's Gym log, By:Ras

    Hey how you guys doing, My name is Ras I am a 26 yr old that is getting back into sprinting after a while off. I have done a blog on the sports training log and it has gone well. I am starting a new one because I want to show more specifically what I do in the gym and see how others train differently. If you are interested in what I am doing or have any questions about sprinting just hit me up and I will be glad to answer.

    Starting this to day so here is what I did at the gym today. This was mostly a lower body day, I don't have as much during the week as I am busy but I am hoping to change that soon to get more workouts in as the track season starts soon for me. hope you guys like what I put up.

    18 September 2015
    Warm up and stretches

    Leg press
    5x180kgs
    5x240kgs
    5x260kgs
    6x180kgs

    Squat
    4x60kgs
    4x100kgs
    1x140kgs
    4x60kgs

    Leg extension 4x5@70kgs

    Hamstring curls 4*6@60kgs

    Standing calf raises 3x15@105kgs

    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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  2. #2
    Registered User RaZay's Avatar
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    26 September 2015

    Warm up and stretches

    Squats 3X4@x100kgs

    Bench 3X4@80kgs

    Clean 3x6@50kgs

    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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  3. #3
    Registered User RaZay's Avatar
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    29 September 2015 (gym)

    Done after track session

    Deadlifts 3x3 @180kgs

    Squats 3x6 @100kgs

    Snatch 3x10@40kgs

    Pull ups 3x10
    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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  4. #4
    Registered User RaZay's Avatar
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    3 October 2015
    Warm down and stretches

    Snatches 3x6@50kgs

    Squats 3x6@60kgs

    Dumbbell chest press 3x10@25kgs

    Bench 3x6@80kgs

    Pull ups 3x10

    Warm up 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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  5. #5
    Registered User RaZay's Avatar
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    23 October 2015

    Warm up and stretches

    Squats 4x3@140kgs (300lbs)

    Split leg jumps 20kgs (45lbs)

    Leg extensions 50kgs (110lbs)

    Standing calf raises 70kgs (170lbs)

    Warm down and stretches


    24 October 2015

    Warm up and stretches

    Squat 3x3@100kgs (220lbs)

    Bench 3x4@80kgs (175lbs)

    Dumbbell chest press 3x4@ 20kgs (45lbs)

    Abdominal work

    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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  6. #6
    Registered User RaZay's Avatar
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    30 October 2015

    Warm up and stretches

    Squats 3x3@140kgs (300lbs)

    Leg extension 3x10@54kgs (110lbs)

    Box jumps 45”

    Standing calf raises 100kgs (220lbs)

    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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  7. #7
    Registered User RaZay's Avatar
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    6 November 2015
    Warm up and stretches

    Incline Dumbbell press 3x6@32kgs (65lbs)

    Bench press 3x6@80kgs (175lbs)

    Overhead press 3x5@50kgs (100lbs)

    Box jumps 45” for10

    Pull ups 4x10

    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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  8. #8
    Registered User RaZay's Avatar
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    14 December 2015

    Warm up and stretches

    Clam shells 20 each side

    Side steps with band 10 going left 10 right

    March with sled 20m straight leg bound 30m tempo 30
    X2

    80m
    4min rest
    60m
    4mins rest
    40m

    Warm down and stretches


    15 December 2015


    Warm up and stretches

    Bench
    3x6@80kgs

    Pull ups 3x10

    Cleans
    5x3@60

    Snatches
    3x3@70

    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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  9. #9
    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

    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. #10
    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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  11. #11
    Registered User RaZay's Avatar
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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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  12. #12
    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

    Instagram

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

    Twitter

    https://twitter.com/RaZay_Sprints

    Snapchat
    rassie_k
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  13. #13
    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

    Instagram

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

    Twitter

    https://twitter.com/RaZay_Sprints

    Snapchat
    rassie_k
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  14. #14
    Registered User RaZay's Avatar
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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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  15. #15
    Registered User RaZay's Avatar
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    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
    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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  16. #16
    Registered User RaZay's Avatar
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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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  17. #17
    Registered User RaZay's Avatar
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    RaZay is offline
    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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  18. #18
    Registered User RaZay's Avatar
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    21 July2016

    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
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  19. #19
    Registered User RaZay's Avatar
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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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  20. #20
    Registered User RaZay's Avatar
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    RaZay is offline
    my YouTube channel

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  23. #23
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  24. #24
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  25. #25
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  26. #26
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  27. #27
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    Awesome Bro ! Keep Pushing forward
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  28. #28
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    Originally Posted by RYGNESS View Post
    Awesome Bro ! Keep Pushing forward
    thanks, really appreciate it.
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  29. #29
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  30. #30
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