Commanding My Body

[Wizard24]

Originally Posted by Commander

Butt Kicks

Please explain. I'm just getting flashbacks of my dad doing this to me when I would act up as a kid.

[Commander]

Originally Posted by Wizard24

Please explain. I'm just getting flashbacks of my dad doing this to me when I would act up as a kid.

It is jogging/running while bringing your heel straight up to your butt.

Here is a short video of butt kicks:
http://www.youtube.com/watch?v=UfCH8LMmLH8

[Gregsimo]

Originally Posted by Commander

12.5 in my Sophomore year of high school (age 16).

I found hurdles when I was a Junior and Senior. I enjoyed them and thus decided to finally take Track seriously. I might have been able to record a better 100m time my Senior year when I was in great shape and dedicated, but I wasn't running the 100m at the time because 1) we had some great 100m runners on our team (consistently low 11s) and 2) My track schedule was full; I did 110m hurdle, 300m hurdle and 4x400m relay.

Nice one, i was a 100m guy back when i was around 13-14, my best was a 12.7. Then as i got older and grew taller i became very good at longer distances but i could sprint for an eternity so i was good at the 400 and 800m. i managed a 51s 400m once, and even puked after it!
i dont even think i could run 100m in 20s in my current shape and as for 400m i wouldnt even attempt it for fear of collapsing in a heap afterwards!

[Commander]

Originally Posted by Gregsimo

Nice one, i was a 100m guy back when i was around 13-14, my best was a 12.7. Then as i got older and grew taller i became very good at longer distances but i could sprint for an eternity so i was good at the 400 and 800m. i managed a 51s 400m once, and even puked after it!

51 seconds is a nice 400m time, my best split in the 4x400 was 52 seconds.

Originally Posted by Gregsimo

i dont even think i could run 100m in 20s in my current shape and as for 400m i wouldnt even attempt it for fear of collapsing in a heap afterwards!

I couldn't run a 400m either at this point, in fact, yesterday I was initially planning 200 meter sprints, but I thought, I'm just getting back into sprinting, so I should gradually build up to that level so I don't destroy myself.

I'm glad I decided to do 100m, it was tougher than I expected.

-----

Here is another video for you Wizard, referred to as heel kicks in this one, it has a better description of their function, which is a dynamic stretch for quads and calves and improvement of the swing phase of running:
http://www.youtube.com/watch?v=qurKaX6pOQs

[Commander]

Rack Flat Bench (pin 7) - 5-6 inches off chest
140 (+20) 240x3, 250x3
200x10

Rack CG (pin 6) - 2 inches off chest
120 (+20) 220x5
175x9

Pendlay Row - perfect form, no hip motion
100 (+10) 180x5

Bent Row
145x9
115x17

Good workout.

Legs still a little sore from yesterday's sprinting, but recovering nicely compared to the first workout.

[Commander]

Light Day + Arms

50% of yesterday's max sets - focus on constant tension and peak contractions

Flat Bench
125, 5x10

Bent Row
90, 5x10

CGBP
110, 5x10

DB Curl - started on barbell, but wrist hurt again
32x5, 3 sets
34.5x5
27x10

1 Arm Tricep Ext
22x10, 8

Inc Curls
22x8, 7

Light Pushdowns and Cable Curls

10 minutes of jump rope (10 x 1 minute intervals between sets)

[Commander]

Squat
120, 145, 170, 195, 220, 245, 270x1
295x1 (added belt)
320x1
330x1 - very solid, slowly going to get back to where I was

Sprint Workout

30 meter drills (2 reps of each):
Walking high knees
Jogging high knees
Skipping (for height)
Carioca
Ladders
Tuck Jumps (5 reps)
Butt Kicks

Sprints - sprint then walk the track for rest period

100 meter
100 meter
100 meter - 12.83 seconds http://www.youtube.com/watch?v=ACcEJxxMHz4
150 meter
150 meter
150 meter

Lots of room for improvement.

Specifically:
1) upright too quickly at start - but hey, I'm not using blocks or anything.
2) too much foot contact - I need to stay on the balls of my feet more
3) not enough knee lift, especially towards the end

Positives:
Upper body remained relaxed

Gotta admit, I am pretty happy with the 12.83 (I figured out my time with the flip camera if you are wondering how I got so exact). Some more practice, some blocks and track shoes and I could run some OK times. Time to get fast (and lean).

[Commander]

Saturday - much needed rest day
Sunday - wicked game of freeze tag with my wife and kids

Was planning on working out on Sunday but instead, I spent over 3 hours rearranging my gym and cleaning it. I wanted to get my drums set up so I had to come up with the most optimal use of my space. I succeeded and I am very happy with my set up.

Now I need to workout my forearm muscles with some drumming. I've had my drum set since I was a teenager and haven't played them in years. Looking forward to getting back into it.

-----

Diet update:
Bodyweight average last week - 197.1
This week - 195.5

These numbers are slightly skewed, I had some low days at the beginning of the week, I am probably averaging more like 196.5 now. Time to reduce calories a bit.

New calories/macros:
3074, fat 101, carb 356, protein 187

This is a reduction in roughly 250 calories coming almost entirely from carbs.

[bigbear6708]

no better workout than moving a weight room around, means u have to pick up every weight u own!! hahah. how closely does sprinting relate w/ muscle memory? will u be able to get as fast/er than before?

[Commander]

Originally Posted by bigbear6708

no better workout than moving a weight room around, means u have to pick up every weight u own!! hahah. how closely does sprinting relate w/ muscle memory? will u be able to get as fast/er than before?

Ha, ha, no kidding, the biggest pain in the butt to move was my weight tree, which obviously, meant taking off the 10's, 25's etc to be able to pick it up and move it. The smith machine and power rack weren't exactly light either!

It wasn't a bad substitute for a workout.

Next time I record a lift, I'm going to have to film my new set up.

I have no idea regarding sprinting and muscle memory. I would guess even if there is sprinting muscle memory I am too far gone! It has been 13 years since I competed on the track and 9 years since intramural football/basketball in college. I haven't sprinted in a LONG time.

That said, I am stronger/more muscular than I was in high school, and my work ethic is much better. I feel confident that I can get as fast and faster than I was.