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  1. #151
    Registered User utfootball4's Avatar
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    SPP - Week 3 (15):
    Monday: 330
    Warmup B
    3x30 3pt
    3x60 Easy-Fast-Easy
    1x60 3pt (30)
    P skips Height/Distance 2x8 each leg
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3/3x5x20
    Bench press 3x3
    General strength: Extended 30s

    After completing most of my warmup - I went to my bag for my spikes - No spikes.... I had to drive home which took about 30-40mins total and that pretty much ruined the training session. I tried to stay positive and kept telling myself this is preparing me for one of those ****ty meets that may have a 40min delay. Started off with a couple starts over 30m, moving to some pickup drills over 60m, finishing off with a 3pt 60m run accelerating out to 30m then ride it out. Typical skips and throws - nothing special.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  2. #152
    Registered User utfootball4's Avatar
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    Tuesday: Achilles sore - advil
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 3x100

    Thursday: 660
    Warmup S
    4x30sled
    3x3x60 (25) 2.5/5
    Jumps for distance 3x4
    Running A's 3x30
    Deadlift/Depth jumps 3x3/3x4x20
    Bench press 3x3
    General strength: Extended 30s

    Friday:
    Warmup JR
    5x200 r4
    Bodybuilding work B 2x10
    Circuit B Abs 3x100
    Med ball throws x100
    Last edited by utfootball4; 08-17-2019 at 05:21 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  3. #153
    Registered User utfootball4's Avatar
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    SPP - Week 4 (16):
    Monday: 360
    Warmup B
    4x30 3pt
    2x60 Easy-Fast-Easy standing
    2x60 (30) standing
    Deadlift 2x3
    Bench press 2x3
    General strength: Extended 30s

    Deload week - no jumps/throws. Bed time!!!!

    **New shoes**
    Last edited by utfootball4; 08-21-2019 at 07:40 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  4. #154
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 3x100

    This session is always a nice low impact recovery session.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  5. #155
    Registered User utfootball4's Avatar
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    Thursday: 630
    Warmup S
    3x30 4pt
    3x3x60 (25) 2.5/5
    Running A's 2x30 (Done at the gym)
    Deadlift 2x3
    Bench press 2x3
    General strength: Extended 30s

    Did this same workout last week and it was much tougher... I was able to recover much faster this week and the runs were done smooth and fast for a special endurance session. 4 weeks in and I think I made the right move going back to my old training split from 2006-2010, usually by week 3 and 4 I would be tired and slow so far this cycle I have felt fast. Gonna try my best and drop 10lbs over these next 2 months with my special supplements - would like to open my season somewhere between 176-178lbs while sporting a 3x bw deadlift.
    Last edited by utfootball4; 08-22-2019 at 08:32 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  6. #156
    Registered User utfootball4's Avatar
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    Friday:
    Warmup JR
    5x200 r4
    Bodybuilding work B 2x10
    Circuit B Abs 3x100
    Med ball throws x100

    4 weeks in the books!!!!
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  7. #157
    Registered User utfootball4's Avatar
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    SPP - Week 5 (17):
    Monday: 440
    Warmup B
    4x30 4pt
    Flies 4x30/20
    2x60 (35) standing
    Hurdle hops 3x5
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3/3x4x24in
    Bench press/Explosive pushups 3x3/3x3
    General strength: Ringo x8

    Starting week 5 of SPP - kicking it off with some starts over 30m follow by some flies with a 30m accel zone and 20m fly and finishing up with standing 60m runs accelerating out to 35m then ride it out. The jumps and throws are simple as always - moving on to hurdle hops in this block while keeping the throws the same. No changes with the weights. Last block the goal was to introduce the new lifting protocol while this month I will slowly start to increase the loads on the deads and presses. The depth jump volume is dropping slightly but the box height is moving up 4in.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  8. #158
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup W
    Bike tempo 30s hard; 90s easy x10
    Med ball throws x900
    Circuit A Abs 3x100

    Achilles rehab:
    Standing raises 3x6
    Db 1 leg standing raises 2x8
    Seated raises 2x15
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  9. #159
    Registered User utfootball4's Avatar
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    Thursday: 590
    Warmup S
    1x30sled
    2x40sled
    2x4x60 (35) 4/7
    Jumps for distance 3x4
    Running A's 2x30
    Deadlift/Depth jumps 3x3/3x4x24
    Bench press/Explosive pushups 3x3/3x3
    General strength: Ringo x8

    Down 4lbs this week - 184lbs. Once i start my special supplements next month I should be hitting my race weight of 175ish.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  10. #160
    Registered User utfootball4's Avatar
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    Friday: 1200
    Warmup JR
    6x200 r4
    Bodybuilding work B 2x10
    Circuit B Abs 3x100

    Amber past 2 days.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  11. #161
    Registered User utfootball4's Avatar
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    SPP - Week 6 (18):
    Monday: Trashed
    Warmup B (just stretching portion)

    Tuesday: Felt better but still trashed
    Warmup B

    Wednesday: Felt better - heavy deads
    Deadlift 3x3
    Bench press 3x3

    Friday: 800 Felt better - pushed the tempo
    Warmup JR
    4x200 r230

    My wife had some old fat burners laying around the house so I decided to try them out - 5 days in and they shot my CNS.

    HRV:
    Fri-Sat: Amber
    Mon: Red/readiness score 3

    Resting HR was high...
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  12. #162
    Registered User utfootball4's Avatar
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    After taking last week basically off to allow my CNS to bounce back from the fat burners - things couldn’t have gone better then yesterday. I knew it was going to be a great session as I was going through my warmup. Hopefully this is a sign of things to come.

    SPP - Week 6a (18): (week 6 recovery/rain - see notes)
    Monday: 360
    Warmup B
    4x30 4pt
    3xFlies 40m accel zone – 20m fly
    1x60 Rolling (50)
    Hurdle hops 3x5
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3/3x4x24
    Bench press/Explosive pushups 2x3/2x3
    General strength: Ringo x10

    Take home pts: Flies felt good which made me a very happy man because they were the most important part of this training session. The deads and depth jumps also went well and the mission was accomplished. I decided to make Monday’s my heavy dead and lighter bench, Thursday heavy bench and lighter dead.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  13. #163
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 3x100
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  14. #164
    Registered User utfootball4's Avatar
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    Thursday: 470
    Warmup S
    1x30sled; 2x40sled
    2x3x60 (35) 5/7
    Jumps for distance 3x4
    Running A's 3x30
    Bench press/Explosive pushups 3x3/3x3
    Deadlift/Depth jumps 2x3/2x4x24
    General strength: Ringo x10

    Seven straight days of green/readiness 10 - CNS has fully bounced back and I can feel the difference on the track.

    It's always something - the track I been using since 2011 they have decided to put a fence around the track. No clue what I will do now...
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  15. #165
    Registered User utfootball4's Avatar
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    Friday: 1200
    Warmup JR
    6x200 r4
    Bodybuilding work B 2x10
    Circuit B Abs 3x100

    Feeling strong... 2 weeks of ladders starting next week then 4 weeks of 400's!!!!
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  16. #166
    Registered User utfootball4's Avatar
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    SPP - Week 7 (19):
    Monday: 420
    Warmup B
    4x30 3pt
    3xFlies 40m accel zone – 20m fly
    2x60 Rolling (50)
    Hurdle hops 3x5
    Bino x3 (height, ohb, blf, hop ohb, hop blf)
    Deadlift/Depth jumps 3x3/3x4x24
    Bench press/Explosive pushups 2x3/2x3
    General strength: Ringo x12

    I decided to take it easier on the dead's since this was my 4th week of heavy dead’s and I have already hit my goal number in this block. If I had to go heavier - it wasn't going to happen. Three straight days of amber but the training session was solid overall, the starts were sluggish but the flies and 60's felt fast. Hopefully my body holds up because next block of training will be the hardest yet - very fast runs, very heavy deads, tempo runs going out 400m.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  17. #167
    Registered User utfootball4's Avatar
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    Tuesday:
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 3x100
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  18. #168
    Registered User utfootball4's Avatar
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    Thursday: 350
    Warmup S
    1x30sled; 2x40sled
    4x60 (2 stand; 2 3pt) (45) 7
    Jumps for distance 3x4
    Running A's 3x30
    Bench press/Explosive pushups 3x3/3x3
    Deadlift/Depth jumps 2x3/2x4x24
    General strength: Ringo x12

    Deload week next week - need a little break from the pulls.
    Last edited by utfootball4; 09-20-2019 at 08:59 AM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  19. #169
    Registered User utfootball4's Avatar
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    Friday: 1250
    Warmup JR
    300; 300; 250; 200; 200 r5-8
    Bodybuilding work B 2x10 No circuits
    Circuit B Abs 3x100

    300's were hard - the last 200 was the easiest rep.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  20. #170
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    SPP - Week 8 (20):
    Monday: 330
    Warmup B
    3x30 3pt
    4x60 3pt (40)
    Bench press 2x3
    General strength: Ringo x15

    Deload week - only deadlifting once this week. Bodyweight is dropping = bench press is also dropping.
    Last edited by utfootball4; 09-23-2019 at 07:53 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  21. #171
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    Tuesday:
    Warmup W
    Rower 10(60on/2off) + 100 pushups
    Circuit A Abs 3x100
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  22. #172
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    Thursday: 470
    Warmup S
    1x30; 2x40
    2x3x60 (35) 4/7
    Running A's 2x30
    Deadlift 2x3x405
    Incline 2x3
    General strength: Ringo x15

    Solid session - on point... Deload week - only one easy dead session.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  23. #173
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    Friday: 1250
    Warmup JR
    300; 300; 250; 200; 200 r5-8
    Bodybuilding work B 2x10
    Circuit B Abs 3x100

    Felt stronger this week - bring on those damn 400's next week. 300's are ****in magic for dropping bodyfat.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  24. #174
    Registered User utfootball4's Avatar
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    SPP - Week 9 (21):
    Monday: 360
    Warmup B
    4x30 3pt
    4x60 3pt (50)
    Jumps for distance 4x4
    Bino x4 (height, ohb, blf, hop ohb, hop blf)
    Jump squat 4x5x95 4x5x65
    Bench press 5x4 r60s
    Db row 3x8
    General strength: Ringo x15

    Tuesday:
    Warmup W
    Rower 10(60on/60off) Going 60/60 instead of 60/120
    Circuit A Abs 3x100

    Recovery!!!!

    Got about 8 weeks to drop another 5lbs. I should enter indoor season somewhere between 176-178 and by outdoor I should be 170-175lbs.

    Thursday: 350
    Warmup S
    1x30hills; 2x40hills
    4x60 (50) 6m
    Running A's 3x30
    Depth jumps 4x5x30
    Deadlift/rocket jumps x3 3x3
    Bench press 3x5 r60s
    Lat pd fr 3x8
    General strength: Extended 30/30

    These felt like real depth jumps, I never really done depth jumps over an extended time period. The 30in box gave me some serious pop off the ground that the 18 and 24in didn't do. I hate that strength endurance drill - hardddd!!! Overall very good session today!!!

    Friday: 1200
    Warmup JR
    3x400 r10m
    Bodybuilding work A 2x10 (no circuits)
    Circuit B Abs 3x100
    Last edited by utfootball4; 10-12-2019 at 07:20 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  25. #175
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    Week 10 (22):
    Monday: 300
    Warmup B
    4x30hill
    3x60 (60)
    Jumps for distance 5x4
    Bino x4 (height, ohb, blf, hop ohb, hop blf)
    Jump squat 4x5x35 4x5x20
    Bench press 5x4 r60s
    Db row 3x8
    General strength: Ringo x15

    Solid performance today, it's getting closer to race day and I'm starting to get antsy. Regardless what I run I'm ready to compete...

    Tuesday:
    Warmup W
    Rower 10(60on/60off)
    Circuit A Abs 3x100

    Recovery!!!!

    Thursday: 360
    Warmup S
    4x30hills;
    4x60 (60) 7m with 5-6m (chilly)
    Running A's 3x30
    Depth jumps 4x5x30
    Deadlift/rocket jumps x3 3x3
    Bench press 3x5 r60s
    Lat pd fr 3x8
    General strength: Extended 30/30

    Friday: 1200
    Warmup JR
    3x400 r10m
    Bodybuilding work A 2x10 no circuits
    Circuit B Abs 3x100

    Friday workout was done at nc state the middle school finally locked the track. The 400's were 5-8sec faster this week. Things are coming along great - 4 more weeks of hard training. Next block the depth jumps will go up to 36 and early indoor 40in. Couple months ago I made it a priority to condition my mid section and so far it's working great....
    Last edited by utfootball4; 10-12-2019 at 07:21 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  26. #176
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    Week 11 (23):
    Monday: 300
    Warmup B
    4x30fd
    3x60 (60)
    Jumps for distance 6x4
    Bino x4 (height ohb blf hop ohb hop blf)
    Db jump squat 4x5x35 4x5x20
    Bench press 5x4 r60s
    Db row 3x8
    Circuit A Abs 3x100

    Tuesday:
    Warmup W
    Rower 10(60on/60off)
    Bodybuilding work A 2x10 no circuits
    General strength: Ringo x15

    Thursday: 300
    Warmup S
    2x30fd
    3x80 r7m
    Running A's 3x30
    Depth jumps 4x5x30
    Deadlift/rocket jumps x3 3 3 2
    Bench press 3x5 r60s
    Lat pd fr 3x8
    General strength: Extended 30/30

    Friday: 1200
    Warmup JR
    3x400 r10-15m
    Circuit B Abs 3x100 (no abs)

    Best week of training so far - runs felt fast and fresh!!!! Hrv and readiness scores was high all week. I'm tired and ready to recovery now!!!!!
    Last edited by utfootball4; 10-25-2019 at 08:10 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  27. #177
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    Week 12: (24) Deload
    Monday: 300
    Warmup B
    4x30fd
    3x60 (50)
    Db jump squat 4x5x30 4x5x20
    Bench press 5x4 r90s
    Db row 3x6
    Circuit A Abs 3x100

    Tuesday:
    Warmup W
    Rower 10(60on/60off)
    Bodybuilding work A 2x10 no circuits
    General strength: Ringo x15

    Thursday: 300
    Warmup S
    2x30fd
    3x80 r7m
    Running A's 2x30
    Deadlift 3x3
    Bench press 3x5 r90s
    Pullups 3x10
    Circuit B Abs 3x100

    Friday: 1200
    Warmup JR
    3x400 r10-15m (3-4sec faster)
    General strength: Extended 30/30

    Another solid week of training. The 400's could have been faster but I had some discomfort in my achilles. I haven't done my calves raises in about 4 weeks - I think it's time to put them back into the program. The 80's will move up to 120's next week and the 400's will drop down to 300's for one week (3x300 47ish). 4 weeks out from my first race in over 9yrs!!!
    Last edited by utfootball4; 10-25-2019 at 08:09 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  28. #178
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    Week 1: (25)
    Monday: 330
    Warmup B
    3x30fd
    3xfef
    1x60
    Zino x3 (height, ohb, blf, hammer r/l)
    Depth jumps 3x7x30
    Deadlift/rocket jumps x3 3 2 3
    Bench press 5x4 r3-4m
    Db row 3x6
    Circuit A Abs 2x100

    Tuesday:
    Warmup W (Prehab raises 2x10)
    Rower 8(90on/2off)
    General strength: Ringo x12

    Thursday:
    Warmup Jr Incline walk 20m
    Box jumps 4x5
    General strength: Extended 25/25

    Friday: 430
    Warmup S
    2x40fd
    3x120 r10m
    Db lunge jumps 3x5x20 3x5x10
    Split squat 2x5
    Bench press 3x5 r5m
    Pullups 3x10
    Circuit B Abs 2x100

    Had some rain this week so I couldn't do my long tempo runs. Friday speed was done in cold weather around 50-55 but the runs felt decent, I'm expecting the 120s to get stronger next week. One more hard week of training before backing off the final 2 weeks. The achilles was still an issue this week but I did bring back the raises and general treatments.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  29. #179
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    Week 2: (26)
    Monday: 330
    Warmup B
    3x30fd
    3x40/20
    1x60
    Zino x3 (height, ohb, blf, hammer r/l)
    Depth jumps 3x7x30
    Deadlift/rocket jumps x3 3x3
    Bp 4 3 2 1 10
    Db row 3x6
    Circuit A Abs 2x100

    Wedneday:
    Warmup W
    Rower 8(90on/2off)
    General strength: Ringo x12

    Thursday: 430
    Warmup S
    2x40fd
    3x120 r10m
    Db lunge jumps 3x5x20 3x5x10
    Split squat 2x5
    Bench press 5 4 3 1
    Pullups 3x10
    Circuit B Abs 2x100 (forgot)

    Friday:
    Warmup Jr
    3x300 r6m
    General strength: Extended 25/25

    Not the best week of training but not too bad either. Monday was solid on the track and near PR’s in the weight room. I wanted to rest on Tuesday and do speed on Wednesday but my Hrv readings was bad on both days. I decided to rest on Tuesday and easy tempo on Wednesday. Still not totally recovered, Thursday session was solid on the track and great in the weight room. Friday was mid 30's and my glutes were sore - I had to shift my goals since the weather wasn't great.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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  30. #180
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    Week 3: (27)
    Monday: 450
    Warmup B
    3x30fd
    2x60
    2x120 (spike plate fell off, injured foot/ankle)
    Zino x3 (height, ohb, blf, hammer r/l)
    Deadlift 3x3
    Bench 3x3
    Db row 3x6
    Circuit A Abs 2x100

    Tuesday:
    Warmup W (Prehab raises 2x10)
    Rower 8(90on/2off)
    General strength: Ringo x12

    Thursday: cold low 40s
    Warmup Jr
    5x200 r4m
    General strength: Extended 25/25

    Friday:
    Warmup S
    Db lunge jumps 4x5
    Split squat 2x5
    Bench 3x3
    Pullups 3x10
    Circuit B Abs 2x100

    Only one speed day this week.
    Last edited by utfootball4; 11-18-2019 at 08:31 PM.
    Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    I know what I have to do, and I’m going to do whatever it takes.
    If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
    ~ Florence Griffith Joyner
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