Adarq.org

played some tennis today, it's very difficult to serve correctly by throwing it in the air and using wrist to serve down, I am just terrible at it.
but enjoyed it 1 to 1 1/2hr.

Date: 10/10/2015
Soreness: quads
BW: 64.25kg

Warm up
   a walk x 2
   a skip x 2 (much better no back pain at all)
   a run x 2

   sideways leg swings
   
Workout
   Track Session
   34m sprints alt leg wind changes
    - 4.72
    - 4.81
    - 4.81
   (my quad sore at this point from the strain, so i wanted to run one more but decided to not risk it)

   ankle hops 2 x 8
   tuck jumps 2 x 8

   GYM session
   tennis ball foam rolling, the foams they did have dissappeared lol didn't know my calves were so tight,
   activation and mobility stretches

   reverse calf raises
   BSS @20kg 1x10, @25kg 1 x 10
   single leg romanian deadlifts (since there is some knee bend, my quads do feel it a little so had to take it easy with my quad sprain) 1 x 10 @25kg
   
Cool down
  stretches
  walk back

Comment
End of 34m sprint session, will rest a week and switch it up to 60m sprints. Some decent progresses. Just hope it transfers to my 60m running and without my quad spraining up all the time when I run 4-6 times.

Rating: 5/10 
   

Date:06/10/2015
Soreness: shins a little
BW: 63.50kg

Warm up
  a walk x 2
  a skip x 2
  a run x 2

  hip swings
 
Workout
  34m sprints alt legs, wind was changing (diagonal behind, behind, side)
    - 4.52
    - 4.65
    - 4.47
    - 4.75
    - 4.63
    - 4.69
    - 4.66
    - 4.59

   ankle hops 2 x 8
   tuck jumps 2 x 8
   
   activation and mobility stretches and drills (single leg glute bridge, ankle and calf activation, hamstring)
   reverse calf raises - for shin issues i have had with ankle hops
   
   DumbellSplitSquats - 2 x 4 @ 35kg (it was a nice comfortable session, but was getting late)
   Single leg romanian deadlift - 2 x 6 @ 35kg dumbells (nice and easy just some balance to tweak a bit nothing major)
   
Cool down stretch
  lower body stretches
  walk back

Comment
It was a nice workout, sessions runs 2 1/2 hour so have less time. But a good session. Got 8 runs in without my quads troubling me. The BSS felt comfortable hopefully I will try to rep it up to 10 if I can will need a lot of effort.

Rating: 9/10

Wasn't feeling that well, but well enough to train, just a little sore throat, so brought a jumper with me.

I did my regular warm ups
  a march
  a skip
  a run

Then the following workouts
  34m sprints  - just found out the lane width were about 1.2m
     - 4.72 windy a bit head wind Left leg
     - 4.68
     - 4.78
     - 4.70

   my quad starting to sprain again, so stopped my runs. did average effort ankle hops and then tuck jumps 2 x 8

 then took it easy on my quads
 reverse calf raises - hard to add load to this workout so i placed a weight plate on the tip of my feet and did the movement which dragged and pushed the weight plate.

 then did forward back lunges holding 30kg dumbells 2 x 3-5
 (you step forward by lifting knee high then place down on the floor in front then lunge down then come up forward and up and lift the back knee up and stand then you bring the same leg you raised back and go into a reverse lunge lunge down and then up and step back to original position.

single leg romanian deadlift 30kg dumbells 1 x 5 but the difference is once coming up lift knees up and go upto my toes diffcult but tried.

end of workout

weight was 63.35kg

He is just unbeatable.
I don't know how he pulls out wins from unwinning positions, once i think in the wimbledon he was down 2 game but still won it to go to the final.

Date: 22/09/2015
Soreness: right hips

warm up
  up stair runs
 
workout
   up stair runs - speed and explosiveness is the aim
      - 2 step size
      - 3 step size
      - 2 foot on each step
      - 1 foot on each step
   
   stair jumps
       4 steps 5 reps
       
   ankle hops 3 x 5 - ~20" jumps   
   tuck jumps 2 x 8

   pistol squats jumps 3 x 5
   
   single leg hip flexion 15kg 2 x 8 each leg
   
   single leg hyperextension 42kg weight 1 x 5

Stretch
   general stretch
   
Comment
I didn't get time to go to the track because of some stuff I had to do at home. So improvised with an in house training, I really like the reverse hyperextension exercise. It was comfortable not very challenging.

Rating: 6/10
   
   

I saw anthony joshua in my neighbourhood, they (him and his friends i think) were looking for a place to ride a motorcycle and one of the guys asked me and I directed to a field.

lol, you can see he did ride a bike if you check his twitter account.
second famous person I have seen after linford christie.