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Dynamic track warm-up

1x800m

2x400m

2x200m

2x100m

Subjective:
Today, I incorporated a drop-set workout, where I essentially run shorter distances after each set. This was definitely a tough session for me as I was burned out after the 1st 100m dash.

Objective:

During the 2nd set in the 400m run, I was able to run in under 65 seconds which is around 80 percent. This means that I am on track to my goal which is 58 seconds.

Future Plans:
I will utilize other training methods like a pyramid and continuous training.

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Subjective:
Coming directly back from winning the APAC Track Championship, I was excited to meet up with my friends and do some leg workouts. Mateo and I worked together on walking lunges with 6 steps with a stance slightly wider thann 90 degrees. Standing calf raises was a burner and I had to take longer breaks.

Objective:
Each break consisted of 2.5 minutes and it was just enough for me to maintain my heart rate. Moreover, for leg extensions, I could have reduced the weight and increased the number of reps to stimulate muscle growth.

Future Plans:
In the future, my walking lunges should have less breaks in between so I can develop my cardiovascular health as well.

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8*100m (80% intensity)

5*200m (75% intensity)

2*50m  (All out)

Subjective:
Today, I took it easy since I was just recovering from APAC. Overall, I focused on maintaining my form and I'm proud of giving all I've got and having a structured plan.

Objective:
In between each so-called 'set,' I jogged so I maintained a relatively stable heart rate and prevent cramps. However, I was only able to go 90% effort for the last 2*50m dash due to fatigue.

Future Plans:
In the track meet, I will make sure to practice 50m dash, because it really helps me warmup and practice my starts.

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Subjective:
Today, I worked on the upper body, focusing primarily on pulling motion. This was because my shoulders felt sore from yesterday. One thing I liked about this was targeting multiple parts of the back and biceps by having a variety of exercises. It helped me feel the contraction and focus on controlling the motion.

Objective:
Overall, the workout intensity was challenging enough so I used adequate rest time. However, I was not able to do more than 8 reps for my 3rd set. Cable lat pulldowns with 20 kg was a lot more than I thought so I will now do them at the start.

Future Plans:
I will look into more ways to improve my stamina, as it was quite stagnant.

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Subjective:
When doing bicep curls and rows, I felt weaker than I expected. However, on my second set, I kept myself motivated and pushed myself to do 12 reps.

Objective:
My workout lasted slightly longer than my normal sessions, due to the increase in intensity. I had to take longer breaks as a result. I still managed to do supersets to stay in focus and improve my training.

Future Plans:
Instead of simply warming up with elastic bands, I will continue to walk on the treadmill for 5 minutes to raise my heart rate and work on cardio.

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Subjective:
After doing an intense workout on Sunday, I felt the need to stretch out my body, so I found a video online. The movement I especially liked was the downward dog and rocking my knee back and forth, as it helped alleviate some soreness in my Achilles.

Objective:
Objectively, 45-minute full-body yoga felt slightly long so I might consider finding videos that are around 30 minutes. On top of that, there were over 10 movements that targeted most muscle groups.

Future Plans:
Next time, I can incorporate this video at the end of a gym session and prevent soreness or injury.

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45 min Slow Flow DEEP STRETCH Yoga for Flexibility - STRETCH & RELAX

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Subjective:
Today, the weather was clear and sunny so Mateo and I went out to sprint and to check if I improved my goals. Overall, aside from the high temperature, it felt good and put out some stress going outside and sprinting.

Objective:
In terms of my original goal, I was able to run 400m in 57.33 seconds and 100m in 12.03 seconds. I noticed that my explosiveness surprisingly improved over the season. Moreover, I was less out of breath after running.

Future Plans:
Before graduating, my new Meso goal would be running the 100m in under 12 seconds, and I will be more focused on plyometrics than weight training.

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My Meso goal for the next 4 weeks will be more aligned to track and field season and APAC. Specifically, my meso goal is to improve my 400m sprint to sub 58 seconds. In class, through compound movements and bodyweight training, I will target muscular hypertrophy in my upper body. In track, I will do conditioning and speed endurance workouts as well as plyometrics. After 4 weeks, I hope I can shave off at least 2 seconds on 400m dash.

In contrast to the last Mesocycle, I am incorporating more variety in training methods and will use techniques like drop-sets and supersets throughout the journey. I will also continue researching sports and health articles to optimize training and clarify any doubts.

I will work out 4-5 times a week, and workouts in class will primarily be weights that I otherwise don't have access to at home. Outside class time, I will focus on cardio, like running and bodyweight movements.

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Subjective:
Today, I planned an upper hypertrophy workout with an emphasis on bodyweight movement. While doing pull-ups and pushups, I kept an eye out for my form so that I don't shrug my shoulders forward.

Objective:
During Arnold press, I thought the weight was slightly light and I could have bumped up the weight to 15kg to better stimulate muscle growth and hypertrophy. On the other hand, reverse flies could have been better if I added a set or two.

Future Plans:
In future workout sessions, I plan to incorporate weighted dips or pushups so that I can do between 12-15 reps.

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Recently, I researched unique types of training for track and stumbled on something called Contrast training. It basically involves performing a strength exercise followed  by a power movement similar to the strength movement on high and low loads

Subjective:
Contrast training definitely felt weird at the start as I felt incredibly more explosive when I performed the same motion with less weight. The workout I followed on YouTube was quite challenging but it was doable.

Objective:
I did 2 sets of high knee jump-ups for 60 seconds and took 1 min of rest between that. Then, I proceeded to do 3 reps of dumbbell jumps for 2 sets. Due to cardio demands, I had to reduce the number of sets from 3 to 2.

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French Contrast Training For POWER & SPEED! | Full Workout

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Subjective:
Today, my workout was primarily on push & abs. I tried out a bunch of new exercises such as plate oblique leans. In plate oblique leans, I had to maintain good form so that it won't cause any injuries to my back. Overall, my core felt more stable after doing this ab workout. Holding your breath and bracing using diaphragm required immense focus.

Objective:
The rest time between each set was a bit long, with a time of 3 minutes and 30 seconds. So I will try to set a timer so I don't get distracted by others. Also, while doing lateral raises, I thought that I was doing it way too quickly.

Future Plans:
In the upcoming sessions, I will vary some of my workout so that it's more intriguing and to become a well-roudned athlete.