Week 1 Log and Protocol...
After long reads and all your responses these are 4 I bought.
5'9
175lbs
9% body fat
wanting to drop at least 10lbs for race purposes and build a great speed endurance base
Here is a breakdown of what the whole picture looks like.
Current 1 week in with
GW- A.M. 10mgs/P.M. 10mgs
SR-9009 30mgs split morning , lunch and evening
Been go back and forth I what to add this week Rad of S4. I think both together would add to much size
on as body adds muscle quickly and that would be counter productive on the track. Which of the the two
do you think would be a solid counter part with the goal getting lighter and faster contractile strength?
I'm kinda leaning towards S4 but open here.
Training:
Mon -
Double day A.M. (Track session current phase is speed endurance so 4x300m.
Afternoon heavy weight session
Power cleans 3x4
Front Squat 4x6
Calve raises 3x20
Pogos (single leg holds 3x20sec)
Hip thrusts 3x10
Jumps squats 3x20
Step ups 3x5
Reactive step ups 3x5
Hamstring curls 3x10
Lateral quad ext 3x10
Banded hipflexor hold/runs
Ball tantrum runs
Tues- Long Run Reps
500m, rest 1min , 200m
300m, rest 1min , 200m
400m
3x200m rest 1min
Wed. - Recovery work
Thurs. -
Speed day/Weights
A.M.
Either overspeed on assisted machine or
3x150m, 120m, 90m
Hex bar DL 5x5
Hex bar banded 4x10sec
Box squats 1/4 heavy 4x4
Bar high knees 4x20
Leg press close 4x15
DB Bulgarian split lunges 3x8 each leg
Calve raises 4x20
Pogos 4x20
ISO holds 4x10 sec
Nordic’s 3x4
Rever ext 3x10
Push downs 3x20
Band push downs 3x10
Ab/Adductor 3x10
Ham curl 3x10
Leg ext 3x10
SL hip thrust bands 3x12
Box drop 3x4 each side
Box jump 3x4
Friday - Tempo Flush day
8x200m grass
Saturday -
Hills
Diet -
Taking in no less than 2,500-3,000 calories day
Protien - 170-180g
Carbs - 250-300g
Fats - 100g
Supplements -
Fish oil - 3,600mgs a day
Vitamin C - 3,000mgs a day
B-12
D-3 - 2,000
Chlorella - 24 tablets a day
Multi
Tudca - 1,000mgs
Milk thistle
NAC - 1200mgs
NMN - 1,000mgs
Transveratrol - 1,000mgs