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Man, that was a great fight. I don't I thought I saw in the news julian dropped hurd, but hurd is tough as steel. also on hurd's bio says 'lives with parents' don't know why lol.

Julian coming in was fresh and just so ready to get it. hurd stuck through the hard times. props to julian.

great post fight interview.

Date: 11/05/2019
Soreness: none, left quad/hip felt a little tight when stretching it
BW: 10st 10.14lbs

Condition: It was raining when I got there but it calmed down when I got onto the track. Only had 1 hr to train.

Warm up
   ankle mobility
   leaning calf stretch
   walking calf stretch
   lying hamstring stretch
   bench quad stretch
   walking quad stretch
   single leg glute bridges
   hip thrusts
   leaning knee drives - switching with one leg attached to weight 15kg - like the wall acceleration drill but instead with weight attached to one leg.
   back stretch

Plyometrics
   reverse lunge off plate and explosive concentric motion
   explosive step ups
   single leg box jumps
   box jumps

Track Warm up
   a walk x 20m
   a skip x 20m
   a run x 20m
   sprint starts to 1st step

Track Workout
   10m sprint starts x 2

   2 x 30m sled sprints @21% bw - there's more to loading sleds then adding weight, you have to take into account the friction of the track wet or dry and weight of sled. 15kg load slowed me down quite a bit as track was dry. probably around 8 seconds 30m sprint.

   1 x 30m sprints

   1 x 50m sprints

   Time up, gym closing

Cool down
   stretch
   walk back

Comment
didn't get to do much, thought it was going to be quick session as I am fasting, but running sessions take the same amount of time.
   
   

Date: 07/05/2019
Soreness: glutes
BW: 151lbs before 150lb after

Condition: First day of workout during Ramadan, so I would be doing light effort workout, so I'm doing a cutting phase while maintaining strength. I can't sleep long for some reason from 12:30am - 2:30am and 4am - 9.30am and I can't sleep anymore. It was a good day, I was a little anxious about my energy but later on the workout I got more energy. I also workout at 10:30-11am.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench lunge quad stretch
   lying hamstring stretch
   glute bridges - single and double x 5 each leg and both
   hip thrusts x 3 each leg and double leg w/ 5 seconds holds
   high knee hip holds - legs weaker than normal could only hold slightly below 90 degrees. 2 x 10 sec each leg @50kg
   back stretch - front and back
   squat stretch

Pre Workout Run
   Treadmill run @23km/h @15% - 3 seconds x 3 without holding

Workout
   Box Squats - Explosive concentric movement
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 5 @160kg - last rep not so explosive
      - 1 x 1 @180kg - not explosive, slow and comfortable

   Barbell Step ups
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @50kg

   Single leg calf raises on edge of plate
      - 1 x 7 each leg @bw
      - 2 x 7 each leg @50kg

   Back Extensions
      - 1 x 10 @holding 15kg plate

   Stiff Leg Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg

   Barbell shoulder press
      - 2 x 3, 1 @40kg
   
   Bent over rows
      - 2 x 10 @40kg

   Core Landmine Ant-Rotations
      - 2 x 5 each side @10kg plate attached (30kg)

Cool down
   stretch
   walk back

Comment
I was a little low on energy maybe due to anticipation how I will feel but later I felt better and better. Maybe I can get my weight down to sub 65kg, which might be difficult because alot of it is muscle mass  as it's hard for me to gain weight until I started box squats my weight has gone up.
   

Damn those stats are crazy. He been maintaining that 20km/h throughout the race. Knowing how fast 20km/h is on the treadmill to maintain that is just beyond belief.

Daniel jacobs vs Canelo alvarez tonight.

I am rooting for Jacobs to win, but I have that canelo is just too good of a counter puncher with a lot of power. He also has great boxing skills.

Date: 02/05/2019
Soreness: none
BW: 10st 12.2lbs

Condition: It was almost empty, but I got there 2 hours before it was women's session, so it was an alright amount of time as it takes me around 20-25 min to warm up.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   lying hamstring stretch
   single leg and double leg glute bridges
   hip thrusts single and double leg
   cable was being used so single leg high knee hip holds on the balls of my foot (lance's iso stretch)
   back stretch
   squat stretch

Pre workout run
   Treadmill run 23km/h @15% - 4-5 seconds /w/o holding for 2-3 attempts then 10 seconds with holding

Workout
   Deep box touch and go Squats /w knees at 90 degrees
      - 1 x 3 @20kg
      - 1 x 7 @40kg
      - 3 x 5 @50kg

   Single leg calf raise on leg press followed by single leg leg press same weight
      - 1 x 5 @70kg
      - 3 x 10 @110kg - 3 x 7

   Step ups with dumbbell
      - 1 x 5 each leg @bw
      - 2 x 5 @20kg dumbbells in each hand

   cable occupied so decided to do good mornings barbell (rdl movement)
      - 1 x 5 @20kg
      - 3 x 7 @40kg - on last set I set safety to aim for, which was at 90 degree hip bend
 
   chin ups
      - 1 x 10

   Dumbbell bench press
      - 1 x 5 @20kg dumbbells in each hand - much difficult then barbell

   isometric crunch while moving object side to side - rotation thing don't know name
      - 2 x 10 each side holding tyre cos I was told to leave gym due to women session so did it on the track

Cool down
   stretch
   walk back

Comment
It was an ok session. good morning felt good, only went as far until I felt a little tightness in the lower back then go up. deep squats is getting better.

     
   
 

Date: 30/04/2019
Soreness: arms (had to take vaccinations as I plan to go visit my grandparent in india)
BW: 10st 10.6lbs

Condition: Nice warm day, gym mildly busy, but managed to do all my warm ups comfortably and as the day progress some machines I wanted to use got free later on.

Warm up
   ankle mobility rotations
   calf stretch for mobility
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   glute bridges; single and double
   hip thrusts; single and double
   high knee hip holds with thigh strap using cable @50kg x 20 seconds
   back stretch front and back
   squat stretches

Pre workout treadmill run
   Treadmill run @15% incline at 23km/h
      - 2 x 3-4 seconds without holding

Workout
   Box Squats with pause/rest when seated
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 7 @160kg
   
   Barbell Step ups
      - 2 x 5 each leg @40kg

   Single leg calf raises on edge of plate
      - 1 x 5 @bw
      - 3 x 10 @50kg

   Back extension 45 degrees holding weight plate near neck level
      - 1 x 10 seconds /w 30 seconds hold on last rep

   Stiff Legged Deadlifts
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3 @140kg
      - 1 x 10 @100kg

   Prayer Break

   Pull ups wide grip
      - 2 x 7,6 (difficult)

   Bench Press
      - 1 x 4 @20kg
      - 2 x 10 @40kg

   Kettlebell crunch twists side to side
      - 2 x 7 each side

   Lean over holding kettle bell and rotate upperbody each side
      - 1 x 10

Cool down
   stretch
   walk back

Comment
It was a good session, I decided to go down to 160kg and try and get very comfortable and explosive with it before I jump up weight. Also there are always nice people there and one of them decided to send me a book of Charlie Francis.
Felt good to do 140kg stiff leg deadlifts, since I was just starting I was a bit weary of them so I wanted to start low and work my way up. I also wanted to do 2 upper-body work; pushing and pulling, and then core. Gym went well.