Have you checked whether you need a therapeutic use exemption for Ritalin? Just having a prescription may not be enough.
Have you checked whether you need a therapeutic use exemption for Ritalin? Just having a prescription may not be enough.
I talked to my coaches and it appears that ncaa d1 drug testing only requires coaches to be aware of what drugs their athletes are being prescribed and so long as its not off label usage, should i get informed that i will be drug tested, i just need the coach and my physician to submit proofOriginally Posted by robin1
3/15/2013
weigh in -> 148 lbs
thrower's warm-up
oly lifts checks
5x10 power clean@95,115,125,135,135
5x10 squat@135,185,205,225,225
2x10:
-hamstring curl (single leg negatives, alt)
-calf raise
1x20:
-each x-band
-ankle dorsi-flexion
500 reps core
self-massage
lower/core stretch
15' ice r. shoulder
notes:
-made claim on here that i've already been successful in adding muscle. didn't want to make a false claim so i weighed in during the am. i generally add 5 lbs after off time in the first week i start to lift again, but to do it after only 2 workouts and after only about a week of no lifting im pretty happy with. once i enter the 150s is when things will get interesting
-volume should look much better now, i just overestimated my fitness so my early sets were far too heavy on monday. this set up gives me enough volume to pack on some pounds and allows me to get some heavier lifts in without killing myself
-power clean form much improved. second pull has gotten much more effective. got bruises on my quads for the first time and didnt scrape shins as badly.
3/15/2013
ice r.shoulder 15'
notes:
-no major soreness today
3/16/2013
thrower's warm-up
oly lift checks
5x10:
-bench (95, 115, 125, 135, 135)
-lat pull-down (45, 70, 80, 90, 90)
2x10 upper body circuit (10 exercises)
1x20:
-shoulder complex
-band pulls
-pullover stretches
500 reps core
self-massage
upper/core stretch
ice r. shoulder 15'
10' elliptical
yoga
specific stretches
notes:
-minor leg doms
-really starting to see some flexibility gains
-changed lift notations, i remember that a friend once inquire if 5x5@225,250, 275, 295, 300 was 25 total reps or 5x5 at each weight, i mean the weights are for each set. 225 for set 1, 250 for set 2, yadda, yadda. i hope people didn't think i was doing 250 reps of cleans!
3/18/2013
10' elliptical
self-massage
yoga
specific stretches
ice r. shoulder 15'
notes:
-because of a couple commitments early this week, i will be doing 1. yoga 2. yoga 3. lower 4. upper 5. lower 6. upper 7. off. this means i will make sure to be cautious on the first lifting days to make sure that i will not be sore for the next two. i will think of them as prep days so i can figure out how to maximize the weights for each set later in the week
3/19/2013
off
3/20/2013
10' elliptical
self-massage
stretch checks
jav specific stretches
injury stretches
yoga (1 routine)
ice r. shoulder 15'
notes:
-have been busy and not feeling well last couple days. I plan on having a bit higher volume stuffed into the net four days than I would prefer, but since I really am just lifting to gain weight, I'll just make sure I'm limiting my soreness and will get back on track next week
-weight has been all over the place between some appetite and hydration problems (plus I'm sure not lifting for four straight days isn't helping). I'll just weigh-in the morning after a rest day next week (probably Thursday morning before work). i'm going to start eating a meal before bed because I keep waking up hungry during the night
-parts of my workouts are taking too long because I don't have a definite routine written down to follow. I will get those worked out before next week (stretching, yoga, massage, supplements)
3/21/2013
thrower's warm-up
ghost throws
acrobat checks
oly lift checks
5x8:
-bench (95,115,135,165 (f@5), 155)
-lat pull-down (45, 70, 90, 100, 100)
2x10:
-upperbody circuit (10 exercises)
1x20:
-shoulder complex
-band pulls
-pullover stretch (half normal, half supinated grip)
500 reps core
self-massage
stretching (upper, core)
15' ice (r. shoulder)
notes:
-felt good to be exercising again. havent done resistance work in like 5 days. felt very fresh in warm-ups, over-rotated a bit in my backflip check, human flag was about as solid as ever and accels felt smooth and fast
-"f@5" means i would've failed so i stopped at 5 reps. i hope to rarely do this, but it happens! i prefer just to move on to the next set since i already did too much if i couldn't make the reps
-by ghost throws i mean i just kind of fooled around getting comfortable with the jav throwing motion. starting to feel more natural to me than a baseball motion, which is great. did some crossovers too. looked at a couple in mirror and i actually look like i know what i'm doing! can't wait til the weather's nicer and i can start throwing the spear. the added ROM is gonna be huge
-will be putting together a more exact template this weekend for parts of my workout so that i can read off print outs instead of wasting time memorizing. i'll probably post a copy here. will do an unloading week similar in structure to what i've been doing the last couple weeks for the first week of april, then probably will do a 8,7,6 unload before getting into some more fitness and specific work. really just trying to get started with a good strength base and pack on some pounds!
3/22/2013
thrower's warm-up
ghost throws
oly lift checks
5x8 power clean (95,115,135,165(f@5),155)
5x8 power squat (135,185,205,225,225)
2x10:
-hamstrings curl (single-leg on negatives, alt)
-calf raise
1x20:
-each, x-band
-ankle dorsi-flexion
500 reps core
stretching (lower, core)
15' ice (r. shoulder)
notes:
-felt good during the day today. can really feel the benefits of exercise as far as alertness, appetite and mood the day after
-minor doms in chest, lats, obliques
-began to rush into the second pull when i start to get tired on power cleans. i'll stay lighter to look at improved technique. squats felt fantastic. 225 felt very smooth and easy, maybe i'll increase weight on my next session
-significantly more comfortable in the single digit rep range. probably will be looking at doing my next cycle 8,6,4,unload instead since it feels better to me, i can get heavier weights on the bar and i believe i tend to experience more hypertrophy in lower rep ranges anyways. planning on finishing my 10,8,6,unload then doing 8,6,4,unload and then i will probably go to a 3 day, whole body lift schedule (probably drop extra lower body exercises (besides the 1x20's), swap in pullovers for bench and keep with an upper body circuit and 1x20s) so i can look at having two off days and one day for some conditioning and speedwork and the other for throwing and yoga. not planning on doing any testing until end of summer since all i really care about is gaining weight at this point
-probably going to do ghost throws on the same days i do the acrobat stuff. tend to improve the most on mechanics when i work really hard at them and then dont do anything for a long time and come back to it
-setting the weights for sets by (easy, technique, minimum, reach, adjust) and technique for the 2x10's and easy for the 1x20's
3/23/2013
thrower's warm-up
oly lift checks
5x8:
-bench (95,115,135,155,145)
-lat pull-down (45,70,90,100,105)
2x10:
-upperbody circuit (10 exercises)
1x20:
-shoulder complex
-band pulls
-pullover stretch (normal grip, supinated grip)
500 reps core
self-massage
stretching (core, upper)
15' ice (r. shoulder)
notes:
-still a little upperbody soreness. did lift in the am
-little bit of gluteal doms
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