Adarq.org

Date: 26/02/2019
Soreness: quads, glutes, hamstring
BW: 147.6lbs

Condition: It was really sunny, but inside the gym the sun's rays didn't reach far inside, so there were cool spots in the area I was working. Arrived at the gym at 12:00 so had approx 2hrs, which is enough for lower leg work but I also do upper body so the last part of the session was rushed in terms of reducing resting time.

Warm up
   ankle mobility
   calf stretch/mobility
   hamstring stretch lying
   quad stretch lunge position
   single leg glute bridges
   hip thrusts using a bench
   high knee hip holds with thigh strap @50kg
   back stretch - front and back

Pre Workout Treadmill Run
   Treadmill run 23km/h @15% incline - 4 seconds without holding and 20 seconds holding - glutes on fire after

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @80kg
      - 3 x 8 @120kg
      Note: slightly different pain lower back muscles, but then disappears, pain doesn't come back after the workout.

   Prayer Break

   Hanging plate walks @20kg x 2 laps in the gym

   Leg press calf raises
      - 1 x 5 @130kg
      - 1 x 7 @130kg single leg attempt but other muscles also played a part so abandoned idea.
      - 3 x 20 @230kg - fast calf raises

   Back extensions on bench 1 x 10 with hand behind head /w 30 seconds hold last rep

   Stiff leg deadlift
      - 1 x 5 @20kg
      - 1 x 6 @60kg
      - 3 x 5 @120kg - challenging

   cable core rotations
      - 2 x 10 @20kg each side

   shoulder press front and side
      1 x 7 each side @15kg dumbbells in each hand
      1 x 7 each side @12.5kg dumbbells in each hand

Cool down
   stretch
   walk back
   peanut tennis ball rolling lower back - no pain

Comment
It was a good and a challenging workout. The box squats where I miss out the lean back is more harder due to the lean back giving momentum, but also hip has to work more. The leg press calf raise was good but hard with single leg, The deadlifts were challenging especially last set last rep, the difficult part is once you have stood up you want to extend and drive hips forward. The rest were good.

   

Date: 23/02/2019
Soreness: glutes, hamstring and quads a little
BW: 148.6lbs

Condition: It was an awesome day, nice and sunny, warm with a cool breeze. I arrived at the gym at 11:15am and finished at 1:00pm, which is the closing time on a weekend.

Gym Warm up - 20 minutes
   ankle mobility
   calf stretch dynamic
   front and back kicks for hamstring and hip stretch
   lying hamstring stretch
   quad stretch - lunge and walking
   hip stretch
   cable high knees x 10 @35kg w/ 10 second hold on last rep each leg
   back stretch - front and back
   reverse lunge (slow descend with fast explosive ascend @5kg dumbbells in each hand x 3 each leg

Track Warm up - 20 minutes
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m

   Alternating high knee drills x 20m

   Sprint start 1 step x 2

Track Workout - 50 minutes
   Sled Sprints @45kg x 2 x 10m

   Sled Sprints @10kg x 2 x 10m

   Sprints 10m x 2

   Sled Sprints @10kg x 2 x 30m

   Sprints 30m x 1

   Sprints 50m x 1

Cool down
   stretch
   walk back

Comments
Excellent and fun session, the sprint start 1 steps really helps as when I do the sled sprints and then without sled sprints, I didn't stumble and the runs felt pretty good. If next week is a good sunny day I may record my 30m runs with my light shoes if possible. See where I am. After the 30m sled runs I had 15 minutes left. So I could only fit one 30m sprints if I wanted to do 1 50m sprint, next time I will have to do 1 sets of a walk, skips and runs.

Date: 19/02/2019
BW: 148.6lbs
Soreness: back only a little but posterior chain is fatigued.

Condition: It was a nice sunny day, got to the gym early that I managed to have a lower body and upper body session.

Warm Up
   Ankle mobility
   Calf Stretch
   Hamstring stretch leaning over
   Hamstring stretch lying down
   Quad stretch on edge of bench
   Single leg hip thrusts on edge of bench
   High knee hip holds single leg @50kg 2 x 10 sec each leg
   Back stretch - front and back

Pre workout treadmill run - missed as both treadmills occupied, that's all they have as it is a small gym.

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 7 @70kg
      - 4 x 8 @110kg

   Leg Press Calf Raises
      - 3 x 20 @210kg
      - 1 x 7 leg press @210kg

   Walking with weight plate hanging between legs 1 x 20m

   Stiff Leg deadlifts
      - 1 x 7 @60kg
      - 3 x 7 @110kg

   Prayer Break

   Shoulder press 2 x 7 front and side @15kg dumbbells in each hand

   Back extension - used the usual shorter bench and the upper thigh was on the edge - no pain but still scared of pain coming - 2 x 10 /w 30 seconds hold on last rep

   Cable rotations - 2 x 10 each side @15kg

   Plank - barbell spins variation - didn't really work that well

Cool down
   stretch
   walk back
   tennis ball roll back muscle
   hot water bottle treatment

Comment
It was a good session, the box squats was quite easy the only challenging part was   really contracting my core as hard as I could and back pain was only on the muscle 5/10, so I decided to not up the weight until the pain is little. The deadlifts felt really good for my back and the back extension. calf raises were comfortably easy and did a leg press straight after the last set, comfortably easy to do 210kg. Cable twists getting easier. Good session. Only once a week. Half squats is the second session on thursday.

Great Job Man!!!

Date: 14/02/2019
Soreness: glutes, back a little
BW: 147.6lbs

Condition: It was a nice sunny day, but unfortunately  I didn't get enough time in the gym, but then again I wasn't expecting a big session after a cold, last few days.

Warm up
   ankle mobility
   calf stretch
   seated single leg hamstring stretch
   bench quad stretch
   high knee single leg hip holds x 10 seconds x 2 @50kg
   back stretch front and back

Workout
   2/3 Squats
      - 1 x 5 @20kg empty bar
      - 4 x 6-8 @70kg
      - 1 x 5 @20kg

   Calf raises on leg press machine
      - 2 x 20 @210kg
      - 1 x 7 @210kg leg press

   Single leg Deadlifts
      - 1 x 7 @20kg dumbbell left hand left leg
      - 1 x 7 @20kg dumbbell right hand left leg
      - 1 x 7 @20kg dumbbell left hand right leg
      - 1 x 7 @20kg dumbbell right hand right leg

   Deadlift
      - 1 x 7 @70kg - stiff leg version barbell
      - 1 x 7 @70kg - RDL - I seem to over hyperextend but once I lift the bar from the floor I feel like I am rounding but I'm not as looking in the mirror but it's also pain free.

   Cable rotations 1 x 10 @15kg each side

   Side cable bends 1 x 10 @25kg
 
   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

Cool down
   stretch
   walk back

Comment
It was a good session, the squats were ok, I only went down as far as I could, unless I got lighter than obv I could go lower but impossible to go below thigh parallel as after the back will still curve and just mess up. You can tell this when you feel the tension leave the posterior chain and tightness in the back. RDL felt good just need to get used to the posture.

Plan:
Get back on to box squats, but do them for 1 day a week so I can allow recovery from knots. Second gym day would be the new workout I did on Thursday. This would feel better for my body.

apparently Bolt ran a 40 at some 2019 Superbowl Event..

<a href="http://www.youtube.com/watch?v=3THSMPJ_J_c" target="_blank">http://www.youtube.com/watch?v=3THSMPJ_J_c</a>

<a href="http://www.youtube.com/watch?v=21UknRG9ffg" target="_blank">http://www.youtube.com/watch?v=21UknRG9ffg</a>

Yes I remember that and he matched the record of 4.22.
There is also videos of him running track still. Don't know what he is thinking.

Thanks for all the advice. I tried some squats today and ofc I can only get up to half way or a little more and any more I can feel my back getting tight and I feel that I can squat more comfortably without plates under my heel as that would cause me to tilt forward. But Squats are hard AF. so many cues and I end up with a sore core.

Cues include:
besides the obvious
open hips and squeeze glutes
knee outwards and toes outward
weight on balls and heels of foot
breath in and contract core
look forward and a little up
squat down while maintaining glute and core contraction
squat up with glute squeeze and hip drive

But the squat half way was with minimal to none pain. I also did some box squats light weight and it is hard to squeeze glutes while having a wide stance and descending. I think I was doing the box squats correctly already before, it was just the weight being placed on the lower back because of weak core or something.

single leg deadlifts was difficult with dumbbell in one hand as I can really feel it in my erector spinae, more than my glutes, on the side that I am holding the dumbbell. But I really also felt it in my glutes after. So might do 2 sets of these and 2 sets of stiff leg deadlifts or RDLs.