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Messages - seifullaah73

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811
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 20, 2018, 07:04:47 pm »
Date: 20/11/2018
Soreness: legs felt like jelly
BW: 10st 03lbs

Condition: It was a good session but also tough at the beginning. I had a lot of time so that was good to.

Warm up
  Ankle mobility
  Calf stretch
  Seated hamstring stretch
  lying on bench hamstring stretch
  Quad stretch on bench and lunge - hamstring cramped up but not as bad as last time
  High knee hip holds with resisted load 40kg x 10 sec each leg
  Back stretch front and back
  single leg hip thrust

Workout
   Jump Squats - rusty causes slight back pain and not really bouncy, a lot of pauses at the bottom part
      - 3 x 5

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg
      Note: The struggle is real, this was really difficult. It was soo difficult I am finding hard to believe how I will progress from 30kg, last set I did one leg alright but when I switched to other leg legs felt like jelly and I failed that set and I thought to rack the dumbbell but I said "NO!" so I rested a minute and did the set for that leg again and succeeded. THE STRUGGLE IS REAL.

   Single leg calf raises on edge of weight plate
      - 1 x 4 each leg @bw
      - 3 x 8 each leg @25kg dumbbell in one hand

   Bent leg single leg reverse hyperextensions
      - 3 x 9 each leg @15kg cable attached to feet

   Planks with 10kg on lower back
      - 2 x 1-2 min

   Overhead squats with a 10kg aluminum bar overhead
      - 1 x 7

   Seated sprint arm swings
      - 2 x 20 @5kg dumbbells in each hand

   Shoulder press front and side
      - 1 x 10 each side @12.5kg dumbbells in each hand

   Bent over rows with a 1 rep deadlift start and end
      - 2 x 5 @60kg

   Single rep heavy partial squats
      - 2 x 1 @100kg

Cool down
   stretch
   walk back

Comment
Great session. BSS is sooo difficult so I do it at the beginning of the session and the rest I am comfortable doing. My plan do 4 weeks of BSS however far I progress and then switch to box squats for hip power. The heavy squats is to try get my back used to heavy loads but at partial squats, the 100kg partial squat was a little painful for my lower back but not sharp mild but at 6/10 pain level. So will stick till I can do it pain free.

812
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 12:12:06 pm »
I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.

Using treadmill for long distance or short distance training.

Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.

As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.

813
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 18, 2018, 04:19:52 pm »
Date: 18/11/2018
Soreness: none
Bw: 10st 3lbs

Condition: It was windy but sunny too. I got that sled out and banged on some weights from the cabin.

Warm up
   Ankle mobility
   Calf stretch
   hamstring stretch
   Leg swings
   Box squats
   High knee holds with 30kg weight resistance
   
Track warm up
   A walk
   A skip
   A run

Workout
   30m sprints with 20% loaded sled x 2
   30m sprints x 3 without load
   50m sprint x1
   Light 50m hurdles

Cool down
   Stretch

Comment
1hr to do workout got 15 minutes extra. Good warm up workout. Measured svj at 23 inches

814
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 16, 2018, 03:46:13 pm »
Quote from: adarqui on November 15, 2018, 10:11:08 pm
Quote from: seifullaah73 on November 15, 2018, 11:36:08 am
Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  :uhhhfacepalm:. 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.

The worst thing is, I come in and they say you can't use gym because it's woman session but you can use track. Later they say you can't use track equipment only for track members, she actually said "It's open to the member of public" lol. but you can use track. I came for gym session without any track equipment and I am just dilly dallying around with no equipment and only track to stare at. But come sunday I will use sled and weights regardless what they say, cos other staff members let me. so they know what they can do to their "request denied" attitude. They say bring your own sled and your own weight plates lmfao. I ain't doing no such thing.

Thank god, car is back on the mend and I can get back to the regular gym session.

815
Boxing / Re: Misc Boxing News
« on: November 15, 2018, 06:42:44 pm »
I guess the stripper show is back on  :trollface:

Quote
"Rules? It's gonna be a little boxing exhibition. No kicking," Mayweather said. "I'm moving around with the guy for nine minutes, and of course it's gonna be the highest paid exhibition ever."

https://www.complex.com/sports/2018/11/floyd-mayweather-tenshin-nasukawa-fight-back-on

But with more interesting news.

Fights planned and agreed to

Mikey garcia vs errol spence

Keith thurman is fighting josesito lopez

danny garcia fighting granados.

and other fights


816
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 15, 2018, 11:36:08 am »
Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  :uhhhfacepalm:. 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

817
Mixed Martial Arts / Re: Misc MMA Videos
« on: November 11, 2018, 02:58:04 pm »
Man that is crazzyy. The korean was just un-resisting and just going all out on the guy.

But the other guy was sticking with it making sure to avoid traps then that unexpected elbow for both people with a ko.
korean guy would have def won if it went to judges.

818
Boxing / Re: Misc Boxing News
« on: November 10, 2018, 02:55:57 am »
Quote from: adarqui on November 09, 2018, 04:13:47 pm
what a moron. come on PBF.



Quote
Now that I am back on U.S. soil after a long and disappointing trip to Tokyo, I now have the time to address you, my fans and the media in regard to the upcoming event on December 31st that was recently announced. First and foremost, I want it to be clear that I, Floyd Mayweather, never agreed to an official bout with Tenshin Nasukawa. In fact (with all due respect) I have never heard of him until this recent trip to Japan. Ultimately, I was asked to participate in a 9 minute exhibition of 3 rounds with an opponent selected by the "Rizen Fighting Federation". What I was originally informed of by Brent Johnson of "One Entertainment" was that this was to be an exhibition put on for a small group of wealthy spectators for a very large fee. This exhibition was previously arranged as a "Special Bout" purely for entertainment purposes with no intentions of being represented as an official fight card nor televised worldwide. Once I arrived to the press conference, my team and I were completely derailed by the new direction this event was going and we should have put a stop to it immediately. I want to sincerely apologize to my fans for the very misleading information that was announced during this press conference and I can assure you that I too was completely blindsided by the arrangements that were being made without my consent nor approval. For the sake of the several fans and attendees that flew in from all parts of the world to attend this past press conference, I was hesitant to create a huge disturbance by combating what was being said and for that I am truly sorry. I am a retired boxer that earns an unprecedented amount of money, globally, for appearances, speaking engagements and occasional small exhibitions.

 :uhhhfacepalm: small exhibition bout in front of wealthy individuals lol like a private stripper show.

Back pedaling. Excuse sounds weak.

819
Peer Reviewed Studies Discussion / Re: stimulating spinal cord helps paralyzed people walk
« on: November 07, 2018, 11:03:12 am »
Quote from: LBSS on November 07, 2018, 10:02:51 am
not strictly training related but this is so cool: https://www.sciencenews.org/article/stimulating-spinal-cord-helps-more-paralyzed-people-walk

Quote
Paralysis is becoming less permanent — at least for some.

There’s now more evidence that stimulating the spinal cord can restore voluntary movement in paralyzed patients who haven’t recovered after other treatments. After five months of training coupled with targeted stimulation of nerve cells in the spinal cord, three people who had a severe spinal cord injury regained the ability to walk with varying degrees of support, researchers report online October 31 in Nature.

incidentally my mom used to edit that publication, science news, when i was in high school.

A couple of days ago I was thinking about the same thing. About how damaged spinal cord where the brain sends electrical impulses. How cool it would be if it could be replicated or stimulated .

Def an interesting topic

820
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 05, 2018, 05:09:55 pm »
Date: 05/11/2018
Soreness: quads feel weak after workout
BW:63.7kg

Condition: Managed to finally get to the gym, even though I had to do the usual bus and walk combo at around 6pm, got to gym at around 6:30 and gym closes at 8pm so did a quick compound session workout.

Warm up
   ankle rotations
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single leg glute bridge
   high knee hip holds /w cable attachment @30kg x 20 sec
   back stretch - not sure if it is a good idea to do before weight workout - but will try

Workout
   Jump Squats made sure not to go below parallel
      - 3 x 5 @25kg
      Note: first set annoying my back and moderately painful on my lower back but set after set I got comfortable and pain went down

   Pin Squats @pin 12
      - 1 x 5 @25kg
      - 3 x 7 @60kg

   Single leg calf raise on edge of plate
      - 3 x 10 @holding 25kg dumbbell in one hand and holding pillar support with other hand

   Sprint arm swings
      - 2 x 20 @5kg dumbbells in each hand
   
   Bench Press
      - 1 x 10 @40kg
      - 2 x 2,5 @50kg
      Note: 50kg heavy so managed to do only 2 reps just about and second set I asked someone to spot me to go up to 5, from 3 he did half work, 4-5 he did all the work lol just too heavy for me.

Cool down
   stretch
   walk back

Comment
it was nice to be back, do some basic compound workout. Nice and light. Remove any rust as was evident from the jump squats. With the squats it is more difficult to descend as I try really hard to embrace my core to minimize low back pain, which helped a lot, pain was minimal. descending was average difficult but ascending was easy for some reason.

821
Boxing / Re: Misc Boxing News
« on: November 05, 2018, 06:05:39 am »
Next floyd mayweather announce against an undefeated kickboxer.

https://www.boxingscene.com/floyd-mayweather-vs-tenshin-nasukawa-announced-1231--133419

822
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2018, 01:14:24 pm »
Damn that crazy. Yep enmity between  barelvi and deobandis is quite big. Barelvi followers can be quite patriotic (immense love for their leaders can make them do some crazy shit).
Look after yourself.

823
Boxing / Re: Misc Boxing News
« on: October 28, 2018, 06:21:52 pm »
Daniel jacobs vs dervyanchenko

Great fight, always fun watching jacobs, after ggg's loss to canelo unfairly in my opinion, the next person who can come close I think is jacobs to beating canelo.

I can't believe one judge gave it to derevyanchenko is stupid. daniel was smart, very solid in his defence, d'chenko had alot of good moments where he connected especially the last round.

Jacobs a true inspiration fighting cancer, a boxing champion. want to see him fight canelo.

824
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2018, 11:33:17 am »
Date: 26/10/2018
Soreness: calves
BW: 64kg approx not sure

Condition: Not really a workout, I had to get somewhere really quick, so I decided to jog slow pace, not too slow and not too fast, just a controllable slightly slow pace.

Jogged for 1.89km in approx 10mins  :ibrunning:

The closer I got to the destination I was slightly increasing my pace unintentionally. I had 2 stops because of crossing road and traffic light, so jogged on spot to avoid rest, stops lasted for about 10-15 seconds

Just for fun that makes it a pace for 26 mins for 5k, which is around 8:30 per mile.

Haven't been able to be active so it was good to something. I was tired at the end as when you stop you body trying to get enough oxygen to be in relaxed state.

825
Boxing / Re: Misc Boxing News
« on: October 26, 2018, 07:13:00 am »
It's getting close to fruition, Errol spence vs Mikey garcia for february probably.

https://www.boxingnews24.com/2018/10/errol-spence-vs-mikey-garcia-close-to-a-deal-for-february/

Spence the favourite if he can catch garcia, I don't see garcia hurting spence. It would be like malignaggi vs broner, he could not hurt him so he had to rely on speed and getting the points. but garcia has power if he can catch him unexpectedly.

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