Adarq.org

Date: 27/04/2019
Soreness: none, maybe shins a little
BW: 10st 10lbs

Condition: I basically rested the past 2 weeks, due to rewiring of my house and attending job interview also easter weekend got in the way too. But it was windy and a little raining. I went to the track and an organised charity run was scheduled, so it's plyo's again lol. Also gym was a little packed.

Warm up
   ankle mobility
   calf walking stretch
   hamstring stretch seated
   quad stretch on bench
   hamstring leg swings
   quad stretch walking
   glute bridges
   hip thrusts
   high knee hip holds single leg using dumbbell
   back stretch

   explosive step ups 1 x 5 each leg
   reverse lunge to explosive lunge jump (can never understand difference between concentric or eccentric) 1 x 5 each leg
   single leg box jumps 1 x 3 each leg   

Treadmill run
   - 23km/h @15% incline for 6-7 seconds, could maintain for a while so that's good

Plyo Workout
   Ankle hops for bounce
      - 2 x 10
   
   Ankle hops for height
      - 2 x 10
   
   Tuck Jumps
      - 2 x 10
   
   Switching lunges
      - 1 x 5 each leg
      - 1 x 5 each leg @6kg dumbbells in each hand

   Shock Landings
      - 1 x 7 @16 inch box - seemed easy unless i'm doing it wrong
      - 1 x 7 @32 inch box
      - 1 x 7 @16 inch box starting at 90 degree knee bend
     
   Depth Jumps (16 inch box to 42 inch box)
      - 2 x 7

   Box Jumps
      - 2 x 7 @ 42 inch box

   Kettlebell swings
      - 1 x 15 @16kg

Cool down
   stretch
   walk back

Comment
I did my warm up and as soon as I was about to start track I find out that it's not available to use so I jumped on to the treadmill which was comfortable and then started plyo work.

Quote from: seifullaah73 on April 24, 2019, 12:58:06 pm

Good Job Man. You are more consistent then me.
Man. I am unable to do all that. But it's good to see that it's helping.

Which part looks tough for you? Are you referring to having just a small iftar before maghreb and you just go all out on the food or what lol


Weighed in at a dry fasted 192lbs yesterday, or maybe 193lbs i forget
Crazy how much water weight one can actually hold

I def go all out then regret it after I can't breath lol. Strange how fasting effects your stomach and makes you feel fuller quicker than normal.

The Journey man - they basically lose their fights to make the other person look good if he is genuinely a good talent? What is this?

<a href="http://www.youtube.com/watch?v=Hpg2ou0INZs" target="_blank">http://www.youtube.com/watch?v=Hpg2ou0INZs</a>

Crawford telling Khan he quit

<a href="http://www.youtube.com/watch?v=lHqkQsSK7oc" target="_blank">http://www.youtube.com/watch?v=lHqkQsSK7oc</a>

I think khan wanted to quit but without saying he quit, so he let his coach do it for him. so he did quit but indirectly.

https://mmajunkie.com/2019/04/paulie-malignaggi-vs-artem-lobov-grudge-match-bare-knuckle-fc-new-hampshire-ufc-boxing

Interesting video.

I had thought that deep squatting would help in developing hamstring strength at extreme ROM, but I guess 90 degrees is deep enough but ATG is probably a little too far.

thanks for sharing that

Quote from: seifullaah73 on April 13, 2019, 02:50:44 pm

It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.

Thanks for that advice. Hopefully once he leaves high school he will leave the bad company behind and then slowly by slowly it will get better. 1 Year Left.

It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.