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Old 01-19-2014, 08:22 PM   #1
gregger
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Default Greg's 2014 Transformation Log + my return to Track & Field

I'm going to combine my 2014 Transformation log with my 2014 goal of getting into Track events...
I hope you all will follow along with me





I'm 5'8" and sitting at 190lbs today.
About 13-15lbs more fluff than my Doc's goal weight he likes me at.

Some background, my last few years I've focused on BB'ing routines, even competed in a couple shows in 2011.
This year is different...
I'm excited to train and compete in the short sprints and the Long Jump.

I got my membership in the USATF, and I've already entered in my State Games in July... How's that for a commitment?

Now it's time to sh1t or get off the pot...

Greg
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Old 01-19-2014, 08:32 PM   #2
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Today's Sunday Funday...

Track day for some benchmarks and general "shake out the cobwebs".

400M warm up laps (non-timed)
60M sprints at full warp (timed)
Then back to cool down laps

Lots of stretching, etc...
I'll be doing a track day once per week along with stair/hill interval work... Balance of the w/o in the week will be building power.

Greg
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Old 01-19-2014, 09:45 PM   #3
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Good luck in attaining your goals...will be following along!


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Old 01-20-2014, 10:02 AM   #4
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Thanks, I do appreciate it!

Greg
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Old 01-20-2014, 11:40 AM   #5
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Nice work Gregger. Stay strong!
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Old 01-20-2014, 02:34 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
Nice work Gregger. Stay strong!

Thanks man, I appreciate you looking in!
"Strong is fast..."

Today's good times... Wake up those legs! I haven't done this routine in a while, good a time as any to throw it back in.

Leg Ext - 4x15
Kneeling Leg Curl - 3x12
Narrow Stance Leg Press - 4 sets (15,12,12,10)
Super Squat Mach - 4x12 + 1x10

I went back and looked at my weights and I am not where I was but it should catch up soon enough!

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Old 01-20-2014, 10:07 PM   #7
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Good work. Keep it up.


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Old 01-20-2014, 10:47 PM   #8
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Thanks!
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Old 01-21-2014, 02:44 PM   #9
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Today's efforts... Back/Bicep

Neut Grip Pullups - 2 sets to fail
Cable Rope Lat PD - 4 sets (15,15,12,10)
DB One Arm Rows - 4 sets (3 sets @ 10 + 1 set @ 20)
----
Cable Close Grip Curl - 3x10
DB Incline Curl - 3x10
DB Hammers - 4 sets (12,10,10,12)

Tomorrow I'm heading in early to form/technique check on my squats; also going to get some feedback on my start take off (sprint)... should be fun!
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Old 01-22-2014, 01:05 PM   #10
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Squat form/technique check done... I need some work.
because my ROM on my left shoulder sucks, I worked keeping my hands way wide, touching the plates basically. I may go back to a safety squat bar... we'll see.
Kept the weight light, just working on form this AM.

Instead of some speed/takeoff drills I did some reverse hamstring curls along with walking lunges...

Happy Wednesday...
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