I Worked Out on a Treadmill Sled Today Which Was Very Cool!
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)
Today’s Workout Log
Speed Camp
Warm-up
- 3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
- 5 minutes of stretching
- 10 Oblique Side-Bends with Barbell
Workout
- 20 minutes of explosive change-of-direction and ladder work
- 10 10-yard sprints
- 4 20-yard sprints
- 2 40-yard sprints
- 10 4-second sprints on a Treadmill Sled (very cool!)
Workout Journal Notes
Good news, the trainer actually showed up today!
He apologized immediately, and we already rescheduled to make up the missed session, which actually ended up working out better.
Now, the last three sessions will be on Wednesday, instead of Saturday, which will fit perfectly into my current routine.
I’ll be lifting on Monday, Tuesday, Thursday, and Friday; explosive/plyometric speed camp on Wednesday; and morning/circuit speed camp on Saturday.
This is perfect because now I will be completely fresh for each speed camp, instead of squeezing them together, back-to-back, on the same day.
Today we started out with some explosive change of direction drills and the dreaded agility ladder.
If you’ve never seen one, it’s just a thin nylon-type ladder that lays flat on the ground, and you run through it similar to how football players run through the tires.
But, this one was on steroids, because it was three ladders put together in a huge U-shape.
I did one foot in each space all the way up the first ladder, then turned where the second ladder intersected, and continued on all the way through to the end of the third ladder, but, wait… that’s not all!
Then, I turned around, and went back through all three ladders, this time with two feet in each space, and the object was to keep my knees high and exploding quickly with each step.
Needless to say, that was extremely hard, and my form was atrocious by the second or third set of those! My knees weren’t getting up at all!
We moved on to the track and worked on the first few steps of a sprint and getting the most out of the initial explosion.
Finally, we ended on something called a Treadmill Sled which was very cool.
It’s a big wide treadmill, and you put a harness around your waist. You power the treadmill manually with your feet while leaning forward as much as possible (the harness keeps you from face-planting).
The sprints only last for 4 seconds and the machine tracks how far you traveled in each burst.
My highest was 16 yards, which I don’t have any other results to compare to, so if anyone out there has ever been on one, let me know!
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Stats and Measurements (August 3-10, 2008)
Height - 6′3″
Weight - 199.2
Bodyfat - 16%
Biceps - 14.25″
Calves - 15.2″
Thighs - 24.5″
Waist - 33.5″
Chest - 43.2″
Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein - Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Progress Pics
Before (Mid to Late 2005)
Current (August 10, 2008)
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