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Messages - seifullaah73

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301
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 10, 2021, 09:06:41 am »
Quote from: LBSS on May 09, 2021, 04:43:30 pm
lol, glad i'm not the only one with toenail woes. on a related note, i learned recently that up to a certain age, human children can regrow severed fingertips.


That would explain it, as my little finger got cut on the door when I was 1 and it was the nail length of the finger and it grew but over the stump.

302
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 07, 2021, 07:10:13 am »
Quote from: gukl on May 07, 2021, 06:13:40 am
Quote from: adarqui on May 07, 2021, 02:35:06 am
Quote from: LBSS on April 29, 2021, 02:48:48 pm
stubbed my right big toe so badly last night that the nail bed filled with blood and started leaking. went to the podiatrist today, she removed the nail to make sure there wasn't a serious cut under there that could have gotten infected. turns out no cut, the blood was coming from the base of the nail. still, pretty freaking gross. so yeah, no running yesterday or today. she did say i could go back to it tomorrow but let's see how the toe feels.

right now it just feels like it isn't there, because of the novocaine.

damn that fu*king sucks!!!!!!! hope it grows back ok dang.

surprised that she said u could run so soon. nuts.



Quote from: LBSS on May 06, 2021, 06:11:50 pm
- run 41:02, 8.14 km
beautiful evening. just my second run this week.

- stretch

:o

ive lost toenails before but not the big toe. had one of those ingrown toenails b4 in my big toe, man that sucked so bad.

i once got my big toe stamped on with a football boot stud and lost the nail, but because the nail bed was traumatised it grew back a complete mess and will for the rest of my life now. basically super thick and strange looking, kinda like a snail on my toe and impossible to manage by myself so have to see the podiatrist to get it trimmed. only other option is to get it permanently removed! super annoying. damn toenails

What if you remove the current nail, wouldn't a more straighter normal grow in its place.

I cut my little finger on the door and the nail has grown around the stump so I have a curved nail going over my finger.

303
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 06, 2021, 04:12:22 am »
Update:

Seems like according to the doctor that my dad tested positive covid and me and my family will have to self isolate for 14 days. Even though I tested negative 2 weeks ago.
Will see what happens.

304
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 17, 2021, 04:22:16 pm »
Quote from: adarqui on April 17, 2021, 02:12:34 pm
Quote from: LBSS on April 15, 2021, 05:31:41 pm
Quote from: adarqui on April 12, 2021, 09:51:58 pm
(i'm still testing positive tho)


hope you're not still planning to do the race if you're still testing positive <10 days out...

tested neg last two pcr tests, and it's more like 18 days out now.

ran the race. 19:22 or something w/ a cramp. 5 OA i think, dno. was fun. decent considering.

Damn man, congrats.

Still under 20, also very likely sub 19 without cramp.

305
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 16, 2021, 11:03:12 am »
Def agree with lbss.
With depth drops you are training leg/ tendon stiffness, you want to land with minimal knee bend but without locking your knees.

Same with depth jumps reduce knee bend, reduce ground contact time, improve reaction and jump from that position from initial landing.

306
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 04, 2021, 12:41:41 pm »
First day of farming life lol

Managed to have 2 to 3 hours spare to just dig away at the hard dry ground with a pick axe type of garden tool. Alot of chalk as my area is on top of chalk but soft enough for pick to deal with then you have weird artefacts car number plate, glass, fabric of some sort a tooth brush.

Was digging the boundary deep enough to Bury 2 bricks  and 3rd one sticking out but since it was a large area I decided to crush the ground at the border to soften ground remove a lot of roots thick 3 to 5 inches thick as there was a thick Bush in that area that we cut down. I managed to do 1 length and width now I need to do the other 2 next time. But crushing the ground makes it easy to shovel and make hole clear.

Nice back cracking stretching after finishing up lying on ground and lift leg up in front and rotate side to side.

Nice sunny day to do some gardening work.

307
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 26, 2021, 07:45:17 am »
Hey mayn

I'm thinking of doing some farming myself, I see the amount of vegetables we need daily I thought why not have some grown in the backyard and save some money especially during the current crisis.

how would you tackle a garden with high growing grass and weed to a suitable growing bed to all mud capable of growing.

any tips on growing vegetables such as compost, fertilizer or other things I should use and to protect it from worms, insects or animals eating them.

any tools i should get.

pc

308
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 25, 2021, 06:41:11 pm »
Date: 25/03/2021

Soreness: none

Condition: I had woken up with a sore throat and some chest congestion as always when I start a little feverish. So didn't do anything intensive or tiring.

Warm up
   general dynamic mobility warm up

Workout
   jump squats with resistance band
      - 3 x 5

   kneeling hip extension jumps to feet
      - 3 x 5

   sprint starts for 2 steps
      - 1 x 5

   lying resistance band leg curls for hamstring
      - 2 x 7

   kneeling oblique twists with band
      - 2 x 3 with 5 second holds

   lying double knee raises with resistance band attached to feet
      - 1 x 10

   pull ups wide grip
       - 1 x 3

Cool down
   stretch

Comment
Got through it, sprint starts feeling comfortable and starting to get engraved in my memory.

309
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 22, 2021, 09:20:06 am »
Quote from: CoolColJ on March 21, 2021, 11:42:29 pm
I do heel to toe rocks every morning after I wake and take a leak in the bathroom - 30 reps then stretch my tibs, 50 secs per leg, while standing

This kills several birds with one stone, it's enough to beef up the tibs to prevent shins splints, and ingrain the ankle rocker motion used in jumping and other things
Warm up my ankles and achilles which get tight after sleeping overnight

Great tips.

Thanks

310
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 21, 2021, 02:00:10 pm »
Quote from: CoolColJ on March 20, 2021, 11:34:53 pm
sore shins? Time for tib raises

Yup, and also I remember LanceSTS or someone recommending heel walks.

It's gonna start becoming part of my routine everytime I have to run on concrete lol.

311
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 20, 2021, 09:43:07 am »
Date: 20/03/2021
Soreness: shins

Condition: Sprint technique work, which felt right.

Warm up
   general dynamic mobility stretch

Sprint Drills
   A walk
   A skips
   B Skip speed switches
   Ankling/dribbling - cycling small going to large
   A run - running with proper technique and slowly going faster

Workout
   standing start runs with focus on full leg extension
      - 2 x slow run
      - 2 x medium run
      - 2 x slightly fast run 75 - 80%

   3 point start runs with focus on full leg extension
      - 3 x 40% speed runs for around 6 steps
      - 3 x 60% speed runs
      - 6 x 65 to 70% runs
      : some frustration where I felt like i wasn't extending but was, but these runs were good and measured how far I got on the 6th and the 7th step and found out the following:
          - 55cm away from the 10m mark on my 7th step
          - stride length between 6th and 7th step was around 1.75m
         - This is a good sign as normally it takes me 8 steps to cover 10, so maybe i'm extending just need more practice.

   Cone runs for stride length
      - 2 x 10 cones (1.77m between drawn cones, but some cones were big making the distance to cover a little bigger but managed to float through 1 step between cones.

Cool down
   stretch
   ice my shins soon

Comment
Ok.

312
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 16, 2021, 06:15:48 pm »
Date: 16/03/2021
Soreness: not much

Condition: home workout

Warn up
   General dynamic mobility work

Workout
   Resistance Band Squat Jumps
      - 3 x 7

   Kneeling hip extension jumps
      - 3 x 5

   Split squats with resistance band on back leg upper thigh pulling forward for hip extensions
      - 1 x 7 each leg

   Sprint starts 2 steps with focus on fully extending on each step less focus on speed and more focus on technique
      - 1 x 5

   Lying leg hamstring curls with
      - 3 x 7 each leg

   Wide grip resistance band assisted half way pull ups
      - 2 x 5 - difficult to do with chin over bar so nose to bar

   Lying knee to chest with resistance band attached to legs
      - 2 x 10

Cool down
   Stretch

Comment
I'm starting to feel the full extension of each leg for each stride, the next obvious challenge is powerfully and quickly extend the legs fully back and quickly bring it forward with other leg fully extending back.

313
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 12, 2021, 05:51:49 am »
Back in motion of training, because the other training had placed a lot of stress on my legs i.e. broad jumps, i had to take 2 days rest in between or sometimes 3, which would make workout days move around a lot, but now training days are fixed with 1 day rest between as not a lot of impact training, strength + explosive.

Warm up
   general mobility warm up

Workout
   resistance band squat jump
      - 3 x 7 - with blue band (regular)

   Kneeling hip extension jumps landing in deep squat
      - 3 x 5

   lunges (feet further back) resistance band around upper thigh of back leg
      - 2 x 7 each leg

   Sprint starts with aim to fully extend the driving leg fully back for each step
      - 2 x 4-5

   lying hamstring curls with resistance bands
      - 3 x 7

   wide grips pull ups
      - 2 x 3 : only reps i can get chin near bar others i can barely get my nose and then my head.

   experimenting on different core work with bands, lying knee pulls felt good.

Cool down
   stretch

Comment
Alright session.

314
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 10, 2021, 04:36:45 pm »
Date: 09/03/2021
Soreness: shins

Warm up
   general dynamic mobility work

Workout
   Resistance bands squats jumps
      - 3 x 7

   Kneeling hip extension jumps
      - 3 x 5

   Wide lunge with resistance bands pulling my back leg hips forward
      - 1 x 7

   Sprint start for 2 steps aiming for fully extending my hips by fully extending leg back for each step, which is the problem in my current runs not fully extending legs back

   Lying leg curls with resistance bands
      - 3 x 7 each leg

   Wide grip pull ups
      - 2 x 5

Cool down
   stretch

Comment
Starting to get hang of fully extending leg back for the runs and the kneeling hip extension jumps are getting better where I jump up pushing hip forward in an exaggerating manner to get up and land on my feet. Rest are standard strength training work.

315
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2021, 07:21:06 am »
Looking ripped man.

The results of hypertrophy farming.

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