Adarq.org

Date: 17/04/2018
Soreness: left shoulder, legs
BW: 67.7kg
Injury: nothing much

Condition: Warm and Sunny. Workout lasted 3 1/2hrs as I also did upper body with the same guy there. Motivate each other.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   glute bridges
   quad stretches not incl right leg cos of sore hips
   high knee holds on tip toes x 20 sec each leg
   back mobility stretch
   hip distraction work for right hip - lateral, posterior and hamstring
   seated cross legged iliopsoas stretch

Workout
   Concentric Squat Jumps
     - 3 x 5 @40kg at around parallel
   
   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @25kg dumbbells in each hand
     - 2 x 6,5 knees to grass @45kg in each hand
       - Note: Straps came loose and weight dropped at those reps when I came up
     - 1 x 7 each leg @45kg dumbbells in each hand split squat variation

   Shoulder Press
     - 5 x 10,10,8,5,5 @empty bar

   Dumbbell flys @2kg
     - 5 x 10

   Dumbbell arm raise in front @6kg
     - 3 x 10

   Cable pull downs
     - 3 x 5

   Skull crushers @empty bar and 15kg supported for last set
     - 2 x 8

   Bicep curls 15kg curly bars
     2 x 10

   Back to leg work
   Seated Single leg calf raises off floor
     - 1 x 5 @empty bar
     - 2 x 12 @100kg

   Lying on bench hamstring curls w/ cables
     - 1 x 7 each leg at pin 2 @5kg each pin
     - 2 x 7 each leg at pin 4 @20kg

   Leaning away from cable knee drives at angle
     - 2 x 10 @pin 7 (35kg)
     - 1 x 10 @pin 7 : up right on a box and lift knee up as high as a I can

Cool down
   stretch
   walk back

Comment
Another long session, 45kg reverse lunges were challenging in regards to doing them with knees to grass as I am still kinda new to them but only way to progress was this way. Concentric jump squats was good and controlled. Some people worried that doing squat jumps generally may be bad for my spine cos of compression, but my form was good and felt good. Another long session cos of adding upper body work with this guy. shoulders are dead after the shoulder raises. I was also looking at the mirror and am used to seeing a person with skinny upperbody but this time my chest is sticking out of my shirt especially when I breath lol makes me laugh but also cautious I don't train too much that it gets too big and then has a negative impact on my sprinting.

Edit 3: I actually wrote a bit but then saw it was posted on 1st april and it was the only news. So now i am thinking is this news fake.

http://www.letsrun.com/news/2018/04/iaaf-announces-mo-farah-dqed-2017-worlds-10k-plus-10-additional-dqs-world-indoors/

Man was I bored so I decided to watch the netball final. I know but since england was in it I wanted to watch.

I never watched any match but this match on australian home soil, audience cheering them on and England pull it off and win the gold medal and made history.

I was so nervous but they finally pulled it off at the last seconds. Awesome match.

I watched the full match, must see. so proud of Team GB.

Golden boy president eric gomez and oscar dela hoya hyping up canelo too much that they would lie.

canelo underwent surgery which dela hoya and golden boy team said it was cosmetic surgery.

or was it.
https://www.boxingscene.com/canelo-denies-cosmetic-surgery-says-right-knee-worked-on--127150

 

So ofc you obviously won't find any videos of the races from the gold coast unless on social media a small bit or bad quality. So I watched the 10k race and uploaded the video on youtube after editing the unnecessary other athletics event because it is a long event and then i find out it is only allowed in certain countries cos of bbc copyright content restricted to uk.

But the race was close but the first and second place runners just kicked it to another gear towards the last lap or so.

so here is the video.

<a href="http://www.youtube.com/watch?v=e-XPpRoRHa8" target="_blank">http://www.youtube.com/watch?v=e-XPpRoRHa8</a>

And for the people who can't watch the youtube video cos it's blocked in your country then you have the link below.

http://www.dailymotion.com/video/x6hrpzy

Enjoy

Will delete it in a few days.

Mens 10k final is today in an hours time.

I can probably post a link to the video of the race after it has happened today.

Date: 12/04/2018
Soreness: lats from the upperbody session from tuesday, glutes, quads, calves
BW: 67.02kg
Injuries: right hip flexor was sore so I had to terminate any stretches that aggravates it

Condition: A 2 1/2hr session, I was able to complete it comfortably also some distractions by talking with others there who joke around. It was very foggy and a little cold outside but fine inside.

Warm up
    walk to gym 5 min
    overall body mobility/activation stretches

Workout
    concentric squat jumps
      - 3 x 5 @30kg

    reverse lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @25kg dumbbells in each hand
      - 2 x 7 each leg @45kg dumbbells in each hand
      - 1 x 7 each leg @45kg dumbbells in each hand split squat variation

    single leg seated calf raises
      - 1 x 5 @60kg
      - 2 x 12 @90kg

    single leg hamstring curls w/ cable
      - 1 x 7 each leg @10kg
      - 2 x 7 each leg @20kg

    cable drive backs
      - 1 x 10 @50kg
      - 1 x 12 @35kg

    standing straight legged pawbacks /w cable
      - 2 x 10 @15kg

Cool down
    stretch
    walk back
    foam rolled my quads (sore af), glutes

Comment
It was a nice relaxed session, no rushing. Reverse lunges feel comfortable but always fatigued after. split squats felt more comfortable. Concentric squat jumps felt good I squat down the bar on the pin and then after the weight is off me I keep contact with the bar and then jump up. The other sessions went well too.
The drive backs was good, I go heavy to build the strength then go light to develop the power. I'm not sure if I should continue going heavy or stick with medium weight, might stick with the moderate load.