rev210 soon to run 10seconds

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I've reached My first set of Training Goals Yaaay!

I have decided to take pictures for my 'scapbook o' failure' (the scrapbook I can drag out to show people how I wasted another year of my life on a silly project)

Here are the first pics.

A sprinter Must have Powerful Calf Muscles (you run on your toes).

This is my target weight on the calf machine 440kgs (the plates are actually 20.5kgs each so I did 450kg really).

Look at it. It's a son of a bitch cause you got to squat it out till your legs are straight.

pic of the weight.

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Here is me squating it into place, fargin heavy.

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This is the hack squat machine with 440kgs (450kgs).

Just like the donkey calf machine I do 8 reps in a row, only 1 or two sets required.

the front quads are obviously very imortant for sprinting, but before I do any free weight squats I have to stabilise the muscle around the knee with these. I don't want to know my free weight squat goal yet (I hope to hell it isn't 440kgs)

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Ok here are the un-flattering "I've got bad constipation" look photo's of me doing 9 reps this morning.

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and up...

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This is the Tricep push down thing'o. I actually have a goal of 60kgs on the bar for the lying down french press for 10reps( so far I've stopped at 50kgs) but, I have had a few issues with my elbows in the past, so I'm doing these first.

The standard cable thingo has never got enough weight on it. Thanks to the little bike rack thing we can add some propper weight on to it.

pic of the bike rack.

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This is the warm up weight. Do about 15reps pretty easy. I think the cable weights are about 80kgs, Cause with the 20kg plate on I can hang off the cable ( I weight 90 something kgs).

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this is the target weight an extra 15kg plate added to the 20kg.

triceps are used a little off the start (although you 'run' out of the blocks).

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Donkey calf at 470kgs now.

Tricep pushdowns at 120kgs.

Just started leg press ,target 500kgs --- nooooooo!

I probably will run 16 seconds when I finally hit the track and I'll be pissed!

[APA]

nice work rev! you do know that building more muscle will weigh ya down a bit more

adrian

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adrain,

yes the more muscle you have the heavier you get, as they say it weighs more than fat. Power to weight ratio is king in the sprints.

The method of my training however means that I will have maximum strength for muscle volume, unlike the 'deforming' process used in body building. This way you can have realistic goals based on strength rather than how you look in the mirror.

The principle is basically to tear the muscle fibre in larger sections at once rather than tearing it in smaller sections in lots of little places. This means if you train your quads on one excersie you do not go and train them again for a upto a week.

The Do's and don'ts

*Do train heavy, aim for 6 or fewer reps per set.

*Don't do more than 2 heavy sets, even 1 might be ok.

*Do allow your hart rate to drop to 'rest' between sets.

*Don't 'warm up' with a cardio focused workout.

*Don't do ANY weights the next day or any day until you are satisfied your trained muscle groups have recovered. None of this do back monday, chest tuesday crap.

* Don't "hit your muscle from every angle" in the workout. Pick 1 excercise eg; leg press not legpress then squats then extensions.

* Do REST alot. Allow time for FULL recovery.

The best thing about this workout strategy is that it works well on even a crap diet (works even better with a good diet) because of the recovery principle.

[APA]

hahaha nice , but not my choice, i have two day sometimes three day cycles, but ti's all good bring on ten seconds buddy

adrian

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depends what your after adrian.

If you want a strength focus, train the way I do.

If you want the become buff then train the usual way.

I gave my wife a series of 3 workouts to settle a bet on the theory I use. We picked Leg press and I said in 3 workouts (6 total sets over a month) I could get her upto 200kgs for 6 reps.

And I did. Thats 30kgs+ a week increase and she had been doing weights etc for many years.