Adarq.org

Same workout yesterday

Warm up
Stretches for mobility and activation

Workout
Seated jumps holding 10kg bag of flour
   3 x 5 followed by unweighted jumps

Resisted band step ups with knee high and driving foot down to box and jumping up
   2 x 5 green thick band

Kneeling hip swing jumps
   3 x 5 with last set red band resistance

Sprint starts aim of driving knee powerfully forward and toe drag to second powerful knee drive
   3 x 5 last set from 4 point while first 2 in 2 point start

Isometric resistance band leg curls, curl as much as for 10 seconds
   3 x 10 seconds each leg

Green band overhead press
   1 x 8

Ab wheel roll outs
   1 x 10

Reverse wood chopper
   1 x 8 - 10 each side

Cool down
   Stretch
   Rest

weigh and record everything you eat, only way to be sure your eating less than you consume
so forget fasting and eat at a decifit every day for a week.

You can use intermittent fasting so you can have a few large meals concentrated around a certain time of the day.
That is how I eat, 2 large meals at night after training.
No different to normal eating, but I prefer eating large meals, since the act of eating tends to cause you to be more hungry

On android there is an app that you input your weight every morning and calories consumed that day and it will give you your TDEE after a few weeks
eat 500 calories less than that and you will lose 0.5kg a week

Will do that. Will record everything I eat.
Eating is a weak point for me, I'm not really a big eater, I can eat big breakfast that can last me till dinner, fyi I have a late breakfast around 10 or 11am.

do you know the name of the app?

Also that is how fasting works for me during the day I don't eat anything since last night midnight until at evening have a small snack and eat a large meal at night.

Drive long first before a quick push back of the feet drills going well, also am thinking of focussing on 2 full extension knee drives while accelerating form the start before then focussing on just pushing back till end of my drive phase.

It was wet yesterday, I was warming up and then it rained and 5 minutes later it stopped, came outside, just all wet and I just ran from the dry 5 meter area under a tree, which I had to kept rubbing my foot on the floor in the dry part on the side as feet gets wet and sprint starts I always slip.

It was ok except for some runs where I was running at an angle and some where I was running low, where you run and you don't get full extension of the knee without locking of course and some runs where I was prob running upright as my leg cycles were not pushing back were landing halfway after where it was supposed to land like air striding.

Rain ruins everything for running, can't keep resorting to plyos when it rains.

I was kinda getting stressed about not eating enough proteins, which is probably less than 100 and was thinking buying whey protein but now I can be releived I don't have to chase this.

15 min workout is just a love handle burning workout every day, my usual explosive workout is 2 hours long and speed workout around 1hr 30min.

If waist is not going down, your still eating too much

Burning an extra 100 calories is quite a bit of work compared to just eating less

This doesn't make sense. I fasted for 2 days and other days I ate 3 times a day and less than normal.

Aim to sleep for 8 hours a day.

Will up the intensity of the workout to a 15 min workout every morning.

I workout 3 times a week on top of the morning workout.

I heard that karsten will be running the 400m flats at the diamond league lausanne 26th August.

Going to be so interesting to see what he is capable of. Am excited to watch this.

Quote from: seifullaah73 on August 12, 2021, 08:03:43 am

I used to be able to those without assistance and it definitely improved my hamstring strength but was lighter than now I have more weight my strength to weight ratio has gone down. But neglecting other aspects really affected my peformance, I didn't train the quads at all, due to ignorance. I used to do it holding weight too.

Did the ability to do Nordic ham curls help your vertical jump?

It never did help my vertical.

I've trained for 1+ hours fasted, and even dry fasted (no water) for similar, and even fasted a few days in a row, with no ill effects

I never did a intensive compact in to 10 minutes workout during Ramadan so first time experiencing full dryness of mouth and lips and back of throat.

But overtime I will get used to it.

Also 1 min of jumping Jack's sets my calves on fire as fully on balls of feet.

Sweating looks promising lol