Adarq.org

Day 12 of Ramadan

BW:59.7kg

Sore: Glutes, quads a little fatigued and ham and a little tired


Warm Up:
   20min walk to gym
   mobility and activation drills

Workout:
   Deep squats 0kg x 5, 20kg x 5, 40kg x 5, 50kg x 3, 55kg x 2
   Calf raises 1 x 15 x 90kg
   Half Squats 1 x 7 x 90kg
   RDL 1 x 6 x 80kg
   Single leg hyperextension x 10 each leg holding 32kg dumbell near my chest
   Lunges 1 x 3 each leg 32kg dumbell each hand
   Pull ups 1 x 10
   Dips w/ 10kg weight 1 x 8
   Hanging Leg raises to ceiling x 10
   Raptor Lying Cable hip flexion high knee x 10 x 11kg

Cool Down
   general body stretch

Comment: I woke up at 1pm as i slep at 4:30am, i decided to sleep a little longer when i saw the time was 11am but it became too long. It was a good workout i discovered the deep inhaling technique to help the squats make it easier but not a lot easier just a little easier to lift. The last rep of 55kg was bad form was getting worse every second but i made sure i do not lose the hip drive until my torso corrected half way up and hips drived in a good session. RDL's are not that heavy anymore to grip on i can grip on it comfortable but i stick with one set.

Rate: 8/10

That is impressive!
You could have accelerated a bit longer as you didn't have to raise your head up that early, just my 2 cents.
I think toddday would do a better job in analysing your sprinting.
nice job 

Quote from: seifullaah73 on July 15, 2013, 08:26:04 am

That's a great idea.
Can you show me how to make one like the way you did one for gym and one for track.

lol.

I meant for it to be funny
 

That's a great idea.

EDIT: Never mind, I can find out.

EDIT2: Done! 

Nice
I'm liking the progress tracker.

More PR's as my first time getting timed.

tempo run
4 x (200 3min rest 100) 32s consistently

did the 4th set with only 1-2min rest after 3rd set so still a bit exhausted
200m 30sec

rested 30s-1min ran 100m in 13.9-14s (This one i am am happy with the most, when before i could run the 100m best was 14s)

I am happy about my tempo run times meaning i can actually run the 200m under 30 seconds.
100m in under 13 seconds maybe hoping hard.
    

And to think that even so, I still beat off to what you wrote.

so you did beat off to what i wrote? 
lol'd irl you're responses are just unreal.

i'm not going to say anything anymore you will always twist it around.

So all you want to tell us is that you watch porn? Because that's the only thing true in all of that.

didn't you just read this?         
I guess your brain can only interpret it as porn.

@raptor: don't even mention porn cos i don't watch it