The goal which I had up on my BB profile since 2007 was to participate in the UWI Intercampus games in 2009. I am happy to say that I accomplished that goal and came 3rd in the 100 meter finals with a less than impressive time of 11.03 seconds. It was surely was not the best I could have done, as I had stumbled on my fourth step off of the line and had to recover. However I am guessing that I would have been able to run at least 10.9 or maybe 10.89 which would have been more than enough for 2nd place.

Over-all my first full season as a sprinter has been a good learning experience. I had a few obstacles and hurdles which I fought with throughout the season. Things began to go wrong when I purchased a pair of track spikes which were too small for my feet. The first thing it did was give me a nasty blister on my left foot. As the season progressed  my beloved shoes went on to give me calluses on the balls of both of my feet, more blisters and generally make it painful to run for the rest of the season (luckily I’ve since then bought a new pair).

I also got a couple injuries; first, from falling off of a bike and bruising up my leg badly and then by hurting my shin after I  kicked someone who pissed me off a couple times. Also my ankles got sore for unknown reasons and stayed sore up until just before UWI games. To top it off I strained my left hamstring two weeks before the St. Lucia National Championships which I was really looking forward too. Still injured I managed a controversial 3rd place in that race, (officials said 4th) running well over 11 seconds. I should also mention that I foolishly decided to stop doing weight training in February, (which is probably why I got injured).

In retrospect however, all things considered it was a fair season. Had conditions been more favorable, and had I trained until the end of the season, had I had a proper coach and followed a proper yearly program and had I not gotten injured I could have run 10.7 seconds or lower. Unfortunately "would’ve could’ve should’ve" is not a mantra I particularly subscribe to. The reality is that 11.03 was my fastest recorded electronic time. I ran a couple meets before that which I am sure were faster but I never got the electronic times for those since they were not finals.

…But next season will be better. My new goal is now posted on my profile, 10.4 before the end of next year’s season. I have better shoes, mistakes I’ve learned from and lots of plans. We’ll see what happens. Ironically I was going through my blog and I realized I had an entry about runners and their leg strength, and now I’m one of them, such is life.

Last night my friend texts me and asks me if I know I got featured, so imagine me this morning scouring the site to see if it was true and to my surprise, (although it wasn’t a full feature) there I was for real.

I guess it’s because I use all the features on my bodyspace and keep my page relatively updated. This is great I’m thinking. I mean who would have thought? Small me from a small place like St. Lucia, (Do you even know where that is?) on a huge site like bodybuilding.com with my profile on the bodybuilders.com section.:) This is just the beginning, now I have even more motivation to keep making progress. Thanks bb.com.

Thigh Abd = Thigh Abductor Machine

I am beginning to realize a trend with male bodybuilders. From my limited experience I have observed in the various gyms I have been in; that for the period of time I was there I hardly ever saw guys do barbell squats.

The few who actually did usually used the smith machine, with light weight, or used even lighter weight on the squat rack. I am talking about big looking guys; obviously capable of lifting more, I think to myself. Over the past year or so the only guy I’ve seen do barbell squats heavy is an old diabetic guy who came to the gym very often earlier this year when I was in St. Lucia. The leg press machine on the other hand, seems to be more frequently used, most use 3-4 plates, some I’ve seen use up to 10 (in my present gym) but only one or two of those guys actually go through the entire range of movement. And they still don’t squat.

So what’s so scary about squatting?

B.Squat x 5

220 x 12
220 x 12
220 x 10
242 x 8
242 x 8

Seated Leg Press x 4

240 x 16
300 x 14
300 x 12
300 x 14

Leg Extension x 4

12 x 40 and hold on last rep
12 x 40
12 x 30
12 x 20 and hold for 15s on last rep

I usually do 150 on the leg press so as you can see my legs were wasted. GOOD DAY

Routne: Quads

5 mins warm-up on exercise bike

5 drop sets barbell squats

5 increasing set leg press

5 squeeze and hold drop set leg extensions

And that was all it took, walked into the gym at 7pm, limped out at 8pm.