Adarq.org

Date: 10/04/2018
Soreness: shoulders, quads
BW: 66.8kg
Injury: right hip flexor sore when i stretch quads so will leave that alone

Condition: Alright training session, a lot of shoulder work done. It took 3hrs. 2hrs just from the upperbody training. gym closed so did remaining of my workout at home so 3 1/2hrs.

Warm up
   activation and mobility stretch
   
Workout
    Concentric jump squats using pin
     - 3 x 5 @30kg

    Reverse Lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @25kg
      - 2 x 7 each leg @45kg dumbbells in each hand
      - 1 x 7 each leg @45kg dumbbells in each hand split squat variation (quads on fire)

    Guy wanted me to do some shoulder work with him, took 2hrs so I thought ok. It can help me as a sprinter.

    shoulder press
       2 x 10 @empty bar
       10 x 8 @30kg, 22.5kg just changing weight constantly
       1 x 15 empty bar

    seated shoulder press
       5 x 10 @empty bar
 
    dumbells shoulder press but rotating dumbbells on the way up
       5 x 10 @2kg dumbbells in each hand

    tricep skull crushers @15kg
 
    bicep curls @15kg     

    shoulder raises @60kg

    We did a lot I just can't remember reps, sets or weights in order.

    Went home, then did the following.

    single leg calf raises slow down fast up - sore af
      - 3 x 20 each leg

    Natural bodyweight glute ham raise
      - 3 x 5 no hands except for last set my hamstring too weak

Cool down
    lying down
    stretches

Comment
too tired to comment but it was long work just on the upper body, next will have to decline to doing so much until I finish my entire workout then I can do the upper body. I finished reverse lunges at 12:45 ish and then finished upper body at 2:25pm. But good to do some upperbody for a change.

I think ESPN should be covering it on TV.

OMG the erislandy lara fight against hurd, the first round sharp crisp jabs and punches by lara but after 4th round lara was just so tired he was basically trying to hang on and hurd, man he puts pressure, the way to defeat a boxer is take away his space, put pressure throwing those uppercuts and the last round lara was just too tired and bamm the knockout by hurd. Props to lara was hoping he would win but hurd was just the better aggressive fighter and put the pressure.

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

Date: 07/04/2018
Soreness: quads, they were sore during the workout
BW: 67.2kg

Condition: It was a pleasant weather, nice and cool, slight wind and it was luke warm.

Warm up
    same entire body dynamic warm up
    a walk, skip and run x 2 x 15m

Workout
    Prowler sled walks x 2, skips x 1 - staff came and took it away saying it wasn't property of gym just something the athletics club chipped in to buy, so I couldn't use it.

    Sprint Starts x 4
    Push Up sprint starts x 3

    50m Sprints x 5 @90-95%

    some sprint pushes and other misc sprint starts

Cool down
   lying down breathing 1:1:1:1
   stretch
   walk back

Comment
it was a nice day to work out, my legs, quads were sore and right hips too. I didn't get to fully use the prowler as it was not property of the gym but belongs to the athletics club, so it had to be taken away. Sprint starts felt good but knee still not getting high as I would like but the lean is almost there. Need some good drills to enforce good sprint start mechanics.

I ran twice one straight after the other as I wasn't happy with the first run based on how it felt and my leg placement but second was a little better.

But Still even more progress.
<a href="http://www.youtube.com/watch?v=1_s0ePIikMA" target="_blank">http://www.youtube.com/watch?v=1_s0ePIikMA</a>

Pakistan has a small team but already won a medal: bronze in men's 62kg weightlifting. Dude snatched 132kg, which is extremely legit.

Their lone female track athlete's bio blurb includes this: "Selected by her teacher for athletics competitions because of her height. When she told her teacher she did not want to try athletics, she was told that if she did not, she would be kicked out of school." Cool, cool, cool.

Their lone male track athlete is a javelin thrower.

Two athletics competitors from a country of 200+ million is pretty sad. They really only care about cricket here.

Very true. Most Pakistanis aspire towards cricket and few in football. It is sad.

I didn't realize it had already started. I was expecting to start around july.

A lot of medals already won in the early days. Gonna catch up and watch tomorrow. Want to watch weighlifting, athletics and maybe boxing don't know.

Date: 05/04/2018
Soreness: calves were sore af after calf raises
BW: 66.9kg
Injury: right hip sore

Condition: It was actually a nice sunny day, the workout went well even though tiring.

Warm up
    Ankle mobility
    calf stretch
    hamstring stretch
    glute stretch
    high knee hip holds x 20 sec each leg
    quad stretch
    back mobility stretch
    seated cross legged iliopsoas stretch

Workout
    Jump Squats
      - 3 x 5 @25kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @25kg dumbbells in each hand
      - 2 x 7 @45kg dumbbells in each hand
      - 1 x 7 @45kg dumbbells in each hand split squat variation

    Single Seated Calf Raises
      - 1 x 5 @25kg
      - 2 x 12 @90kg on edge of weight plate
      - 1 x 12 @90kg on floor

    Single Leg Hamstring Curls
      - 1 x 5 @15kg
      - 2 x 7 @25kg
      - 1 x 3 @15kg

    Cable Drive backs leaning towards cable
      - 2 x 10 @50kg

Cool down
   light stretch
   walk back

Comment
It was a nice session, the reverse lunges were tiring, some reps where I collapsed on my knees so I had to use up strength to come up from my knees as I was relaxed and then continue. Then the split squat variation I decided to not rest between legs, so I was tired there too and had to a rest a few seconds before finishing last 2 reps. Calf raises were tough and soleus muscle, which even extends below the main head of the calf was sore af. Hamstring curls are tough to get fully bent to 90 degrees or more, but I get it close. Then the cable push backs was good, I had to pull it back before I commenced as my leg not strong to walk it back. But a good session nevertheless. I am close to 50kg, which is the next weight after 45kg, I will make sure I am properly comfortable before hitting that milestone.

Date: 03/04/2018
Soreness: right hip always sore now, quads and calves sore
BW: 146lbs
Injury: left hip feels fine but right hip flexor is painful but doesn't feel injured

Condition: It was an good sesssion. It had rained and then rained heavy after. Gym not that busy. Lasted 2 hours exactly. The warm up, the jump squats and the reverse lunges took over an hour.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip flexor hold stretches x 20 sec each leg I also feel this in the glutes because I am on my toes
   back mobility stretch

Workout
    Jump Squats
      - 3 x 5 @25kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @25kg dumbbells in each hand
      - 2 x 7 @45kg dumbbells in each hand 
      - 1 x 7 @45kg dumbbells in each hand, split squat variation. 

    Seated Single leg Calf raises
      - 1 x 5 @60kg
      - 2 x 10 @90kg

    Lying hamstring curls cable
      - 1 x 7 @10kg
      - 1 x 7 each leg @25kg

    Trapbar deadlift (cos cable was being used)
      - 1 x 4 @60kg
      - 1 x 3 @100kg
      - 1 x 1 @120kg

    Lying hamstring curls (available again)
      - 1 x 7 each leg @25kg

    Facing cable drive backs - not enough time but not disappointed its extra

Cool down
    lying on mat with legs elavated do a 1:1:1:1 breathing (in, hold, out, hold) x 5
    walk back

Comment
The jump squats was good and comfortable the reverse lunges finally at 45 kg felt good so I went down till I was happy with my front leg angle and then week by week I will progress going lower till knees to grass. Then the split squats was good, I rested between each leg. The seated calf raise was changed to single leg because the adding 200kg of 20kg plates was getting to ridiculous and bending the bar, so I brought it down to 90kg and did single leg to make it equivalent to 180kg.
Others were ok. I saw from defranco video about a 5 min post workout recovery technique about the breathing, which was interesting, I could only hold for 3 sec and that was difficult as holding was difficult, but it feels good after.