Scott Donald's journal

[scott_donald]

290508

Do something more

1km run

300m walk

500m run

1min rest

50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest
50m in 10 secs
10 sec rest

100m walk

1km run

pullups ss skullcrushers ss ddb concentration curls
BWx15 ss 40x20 ss 27.5x15
BWx15 ss 50x20 ss 27.5x15
BWx15 ss 60x20 ss 27.5x15

crunches on ball
BWx20
BWx20
BWx20
BWx20
BWx20

went for the run with my gf , this time she made all 16 sprints but didnt make the time for the last 2... i am going to have to up the sprints now...

did pullups for the first time today... bit achy after but felt fine during...

fro everyone here the weights are in kg... i am not that weak as they would be in lbs!!!

[scott_donald]

300508

Do something

4km run

woke up had smoothie and cup of tea... then ran... hot and tired now... kept a good constant pace over varying grounds...perceived effort is way down...

[scott_donald]

310508

Do something

1mile flat out

haircut

1 mile flat out

i suck at distance running... both killer...

[scott_donald]

010608

Do something

pullups wide grip
BWx15
BWx15
BWx15
BWx15

Side laterals
5x20
5x20
5x20
5x20

Skullcrushers ss db concentration curls
40x15 ss 27.5x12
50x15 ss 27.5x12
70x15 ss 27.5x15

Crunches on ball
BWx20
BWx20
BWx20

Bicycle kicks ss crunches on ball ss crunches on ground ss russioan twists
BWx30secs ss BWx20 ss BWx20 ss +20x20

side laterals went well after first 2 reps were sore...

triceps are getting better but re racking weight was sore...[/QUOTE]

[scott_donald]

020608

Do something

4km run

woke up had smoothie and cup of tea... then ran... hot and tired now... kept a good constant pace over varying grounds...perceived effort is way down...

[scott_donald]

020608

Do something more

Verticle jump ss sled push ss rdl
BWx5 ss Sledx30yards ss 60x12
BWx5 ss Sledx30yards ss 80x12
BWx5 ss Sledx30yards ss 90x12
BWx5 ss Sledx30yards ss 100x12

first time getting to 100kg barrier since injury... and first time doing anything explosive...

[powerandvelocity]

We're probably the only active members in this journal. lol.