Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - seifullaah73

Pages: 1 ... 10 11 [12] 13 14 ... 225
166
might be gout

Not sure it's gout. I have a feeling it may be water retention from icing the small swelling. But that opinion of icing causing back flow of liquid in the lymphatic system but there is divided opinion I also read it can help with reducing swelling.

But I think gout affects joints, progressing joint to joint then both legs, my pain is top of foot between last to toes and swelling and pain is up the area to mid foot.

167
No workout this week, feet has swollen up and is sore near area of athletes foot (last two toes of my right foot) . Don't know why it swole up. When it started swelling and red I tried icing it but that didn't help, swollen area was stining and it just inflated after. Follow up Dr visit Saturday, first visit not much. Gave anti biotic and accompanying medicine, ibuprofen, alcohol to wash Bandage. Saw Dr yesterday morning.

168
Date: 01/03/2022

Soreness: right hip sore when slight extension of the hips but left is fine.

Condition: first proper workout in Belgrade Hotel, gym is good for a hotel gym and also has one equipment we don't have much in the UK, 45 degree back extension machine.

Warm up
   Activation and mobility stretches

  Light sprint starts in my room, 5 to 7m line of space to use.

Workout
   Front elevated Bulgarian deep split squats using Smith machine
      - 1 x 3 @empty
      - 3 x 3 @40kg plus bar of Smith machine, which is not 0kg,prob 20kg

   Contrasted with rear foot elevated single leg squat jumps bringing knee to chest and straight for each reps.

   Back extension 45 single leg
      - 1 x 5 @bw each leg
      - 3 x 5 @30kg dumbbell near chest

   Contrasted with broad jumps x 3

   Seated dumbbell shoulder press
      - 2 x 5 @16kg dumbbell

   An work upper and lower and aidr

Cool down
   Stretch

Comment
Happy about getting some workout abroad. Like the back extension. Hip pain when extended but no pain during the exercise. Then had chicken from rottiserie and rice with vegetables and pita naan.

169
Belgrade Trip Update:

Flight wasn't that long, stopped in Frankfurt, but at belgrade airport at the border control some delay in getting passed because of reason of visit and maybe appearance as I have a beard and not very common to see asians let alone with beard here, I have not seen any Asians here except for one restaurant. It's been 3 days and am starting to get used to hotel life, walked around town for couple hours looking for some good restaurants or take-aways as I am used to cooking my own food (preferred) when living alone but when on business trips you are placed in hotel and I never eat outside food (fast foods, restaurants, etc) so it's getting used to eating outside food.

They have a gym at the hotel which is good, but you need sneakers, which luckily I packed my running shoes. They don't want outside walking shoes in there.

Found one good restaurant to take away, they make different parathas, other restaurant like middle eastern are too far or are closed and under renovation.

Some racial profiling by the cops here, who I encountered a group, but I just tell them where I am from and why I am here they then walk away, they have some basic level of english but probably don't want to go into a deep conversation in English.

170
Will be going to Belgrade next week till April for work purpose. First time travelling on my own abroad so should be interesting and an exciting adventure. Cold af probably.

171
Date: 14/02/2022
Soreness: none, maybe shins slightly

Condition: It was nice and dry, but cold and very windy. Then it started raining towards the end. The frustrating thing is that I wanted to record my sprint starts with dragging 3 steps compared to first drag and other naturally see how they compare, is the third step low enough that I can ignore dragging it. Well that failed because the wind kept blowing my camera down, I managed recording my 3 starts for 3 toe drags but when I started the second cue, camera gets blown every time I run until I kept it firm and when I tried again it had already started raining and the track became slippery and my run failed as my feet slipped on the start.

Warm up
   same

Workout
   3 x 3 toe drag sprints

   3 x 1 toe drag others naturally low hopefully

Cool Down
   stretch

172
Date: 10/02/2022
Soreness: shins side, quads

BW: 71.9kg

Summary: It was cold, track was dry for running. The sprint starts better than before but still bad technique, I can do it well when using a resistance band, but without band my form just breaks. Might need to use sled straight away to try a different method. Also I may try just dragging first step, second is already natural and third would be low as well but starting to get a little higher but not that much different from toe drags. So will try both and just see what I find out. Had enough time to do more than one gym workout.

Warm up
   activation and mobility stretches

Workout
   sprint starts 10 and 20m - still can't keep my knee angle closed.

   high box step down step up
      - 1 x 3 each leg @bw - help clear out any tightness of the hips and the knee
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 3 x 4 each leg @17.5kg dumbbell in each hand

   above contrasted with single leg drop jump onto another box x 3 each leg, right leg was stronger and could plant it and stabilize landing on one leg, but left leg, weaker, can jump off it on landing but was not confident in landing it so landed double leg.

   leg curls single leg
      - 1 x 3 @10kg
      - 2 x 5 @20kg each leg

   overhead press
      - 1 x 5 @20kg empty bar
      - 1 x 5 @40kg without leg assistance so was good

Cool down
   stretches


173
Date: 08/02/2022
Soreness: quads a little

BW: 72.5kg

Condition: Nice cool evening. Not getting used to coming from work to gym early, always coming late that I have 45 mins, 15 mins warm up, leaving 30 mins. I messed up with the sprint starts, I try do 3 toe drag drills, but this time I wasn't able to do it properly knee kept opening up that on the last stride my knees were almost fully extended. So most of my time was spend being frustrated, fixing, waiting for other runners pass and keep trying and keep failing and only when finished I realized I was focussing on the toes rather than the knee, so more practice at home should do. When I decided to stop not getting anywhere I was left with 15 mins of gym lol.

Warm up
   mobility and activation stretches

   sprint starts a lot of practice and failing

Workout
   high box step down and step up
      - 1 x 7 @15kg dumbbell in each hand
      - 1 x 5 speed step downs and up same weight
      - 1 x 5 each leg explosive to little jump at top with 8kg dumbbell

Cool down (lol) that's what 15 mins gets you plus 5 mins over
    stretch

174
Date: 03/02/2022
Soreness:  :raging:   :ffffffuuuuuu:  My Quads were sooo sore just from the running, I felt a little sick. The pain is deep quad muscle so approaching faint levels but manage to do what I could with the workout. The pain stayed for a day and then subsided but not gone but waiting till it is reignited.

Condition: Finished work a little late as I had to go on site and came back with only 30 to 45 mins to work, so I thought run, then step ups as that targets all muscles in the lower body.

Warm up
   mobility and activation stretches

Workout
   Sprint starts for 10 and 20m working on technique

   Step down and up
      - 3 x 3 each leg @17.5kg - leg was shaking so had to put some attention to slow and concentrate to keep muscle concentrated not allowing it to shake upon relaxation.

Cool down
   stretch
   
Comment
Maybe from the time spent standing at work, an hour or 2 straight may have had this effect on my runs, but quad so painful I was sweating. So quad work was hard. But got home and applied heat cream.

----------------------------------------------------------------------------------

Date: 06/02/2022
Soreness: quad pains started showing up again but minimized it by reducing effort.

Condition: Wet track and slippery so bought spikes but couldn't use it as applying some effort into my runs was riling up the quad pains, it reached pains of around 5/10 at a comfortable relaxed intensity. It was a basic technique work. working on implementing 3 toe drags in my sprints which I also practice at home, helps with quick steps.

Warm up
   mobility and activation dynamic stretches

Workout
   3 x standing sprint starts for 1 step drag
   3 x standing sprint starts for 2 step drag
   2 x standing sprint starts for 3 step drags

   2 x low intensity sprint starts 3 point for 3 drags 10m

   3 x 3 point start 1 step drag
   3 x 3 point start 2 step drag
   3 x 3 point start 3 step drag

   was wearing a big jumper as it was a little cold and windy and low intensity starts so I don't slip, but it went well, stride length measured using cone and number of steps.
   
   Step 1 from start line: 88cm
   Step 2 from start line: 1.18m
   Step 3 from start line: 1.48m

Cool down
   stretch

Comment
Nice to work on some new technique and seeing it work as I up the intensity, as new things feel awkward but practicing it at home with resistance bands helps. Then I can properly do an effective sled drag with better shin angles. Quad pain was aggravated but not a lot as I didn't put max effort just a comfortable amount.

175
Date: 01/02/2022
Soreness: hamstring, quads

BW: 73.5kg

Condition: Surprisingly it was nice outside, comfortable night temperature with little breeze.

Warm up
   mobility and activation stretches

Workout
   sprint starts 10m and 20m - practice technique x 5

   feeling hot, flustered and the blocked nose making breathing difficult was not helpful so took time to recover before I could do the box step downs

   high box step down and step ups
      - 1 x 3 @bw
      - 3 x 4 each leg @17.5kg each hand - new to weight

   contrasted with RLE SL Drop Squats x 3 each leg - where you drop into a squat position, 1/2 squat or a little lower than as fast as possible propel yourself up, mistakenly called it counter movement jump but it was this. This time single leg with rear leg elevated.

   single leg RDL
      - 1 x 3 @40kg
      - 3 x 5 each leg @80kg

   contrasted with high single leg box jumps x 3 but due to time running out last set it was low box but a straight leg minimal knee bend single leg box jumps.

Cool down
   stretch
 
Comment
After the run and coming into the gym to do my strength training, I had to take a lot of time to recover, feeling hot, flustered. So even though I got to the gym earlier than normal, this caused delay and finished without any upper body work.

   

176
Bodybuilding / Re: Skinny fat dilemma
« on: January 26, 2022, 07:30:40 pm »
It's all about the hormonal response, but still, you can't make fat out of nothing.

Is there a way to program hormonal response to lack of  sleep and stress to stop adding fat via glucose or minimize it

keep insulin low, so don't eat fast carbs and sugars

So it's like a cycle cos main reasons for fat gain is eating carbs and sugar and stress and to avoid stress. To avoid stress having effect is avoid sugar and carbs which is already one of the reasons for gaining fat.

177
Date: 25/01/2022
Soreness: hamstring and glutes

BW: 72.5kg before it was 74.5 for some reason.

Condition: Really cold outside, but good grip on the track.

Warm up
   mobility and activation stretches

Workout
   couple of sprint starts - trying to get the shin angle right and extending the hips by pushing hips forward and keeping feet low on the start. But forgot about cue to drive back down, I just left it automatic mode.

   high step downs
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 3 x 5 each leg @15kg

   contrasted above with feet drive down with cable machine x 3 each leg @30kg

   single leg RDL for hamstring bicep and glutes, back leg far back on toes
      - 1 x 3 @20kg
      - 3 x 5 @60kg

   contrasted with 2nd pull of snatch same weight, heavy but important thing was just the hip extension under tension whether I can get the bar up high enough or not, isn't important x 3

   overhead press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch

Comment
shin angle seems better, practicing at home and on the track, drag front and back toes, will open the driving knee a bit more so it can drive down and back rather than just straight back. step downs went well, have to lift dumbbell when lowering as box gets in the way as I lean forward to keep weight over legs.

     

178
Bodybuilding / Re: Skinny fat dilemma
« on: January 25, 2022, 11:45:14 am »
It's all about the hormonal response, but still, you can't make fat out of nothing.

Is there a way to program hormonal response to lack of  sleep and stress to stop adding fat via glucose or minimize it

179
Bodybuilding / Re: Skinny fat dilemma
« on: January 25, 2022, 08:46:09 am »
 :uhcomeon: I understand eating high carbs and fatty foods and high sugar content will increase fat.

But why stress and lack of sleep does that. They release glucose which is uh oh sugar into your body.

Life is full of stress, family, work, etc.

180
Yesterdays workout must have really hit a weakly trained muscle that I have major dom's now, quads, adductor, glutes, hamstring. point where hamstring meets glutes.

Pages: 1 ... 10 11 [12] 13 14 ... 225