856
Progress Journals & Experimental Routines / Re: Party's Over!
« on: September 26, 2018, 11:10:30 am »
Damn man that sucks. Heal up well man.
#comebackstronger
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857
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 25, 2018, 09:55:15 am »
Date: 25/09/2018
Soreness: quads a little, glutes a little
BW: " " scale not working
Condition: Warm outside and inside the gym. The gym not crowded is good. I had 2hrs, which is the time it takes for me to do the entire lower body workout including warm up and cool down. So rushed in 1 upper body workout for 2 sets.
Warm up
ankle mobility
calf stretch
hamstring stretch - lying and seated
quad stretch - lunge version
high knee holds single leg /w cable machine @30kg
hip thrust using bench x 4 /w 5 sec holds
back stretch - front and back
Workout
Jump Squats
- 3 x 5 @30kg
Explosive reverse lunges
- 1 x 5 each leg @bw
- 2 x 5 each leg @20kg dumbbells in each hand
Bulgarian Split Squats
- 1 x 5 each leg @bw
- 3 x 7 each leg @30kg dumbbells in each hand (comfortable, moderate difficult)
Single leg calf raises on edge of big plate
- 3 x 7 @40kg (1 20kg dumbbell on one hand and 20kg attached to weight belt so I can hold on to support bar to balance)
Single leg reverse hyperextension on an incline bench
- 1 x 5 each leg @15kg
- 2 x 7 each leg @35kg
Bent over rows, barbell
- 2 x 7 @60kg
Cool down
stretch
walk back
Comment
It was a good session, BSS starting to get difficult but 30kg was comfortable struggle, might do 2 weeks before going up. With the BSS might right leg is strong but with reverse lunges my left leg is strong. Jump squats and reverse lunges felt good and tiring as 20kg is still big weight but not difficult weight. Single leg reverse hyperextension are feeling good as well as calf raises.
Soreness: quads a little, glutes a little
BW: " " scale not working
Condition: Warm outside and inside the gym. The gym not crowded is good. I had 2hrs, which is the time it takes for me to do the entire lower body workout including warm up and cool down. So rushed in 1 upper body workout for 2 sets.
Warm up
ankle mobility
calf stretch
hamstring stretch - lying and seated
quad stretch - lunge version
high knee holds single leg /w cable machine @30kg
hip thrust using bench x 4 /w 5 sec holds
back stretch - front and back
Workout
Jump Squats
- 3 x 5 @30kg
Explosive reverse lunges
- 1 x 5 each leg @bw
- 2 x 5 each leg @20kg dumbbells in each hand
Bulgarian Split Squats
- 1 x 5 each leg @bw
- 3 x 7 each leg @30kg dumbbells in each hand (comfortable, moderate difficult)
Single leg calf raises on edge of big plate
- 3 x 7 @40kg (1 20kg dumbbell on one hand and 20kg attached to weight belt so I can hold on to support bar to balance)
Single leg reverse hyperextension on an incline bench
- 1 x 5 each leg @15kg
- 2 x 7 each leg @35kg
Bent over rows, barbell
- 2 x 7 @60kg
Cool down
stretch
walk back
Comment
It was a good session, BSS starting to get difficult but 30kg was comfortable struggle, might do 2 weeks before going up. With the BSS might right leg is strong but with reverse lunges my left leg is strong. Jump squats and reverse lunges felt good and tiring as 20kg is still big weight but not difficult weight. Single leg reverse hyperextension are feeling good as well as calf raises.
858
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 23, 2018, 05:16:02 pm »
Date: 23/09/2018
Soreness: none
BW: 10st
Condition: It was raining and a little windy too. Speed session today. 1hr available so fitted in some good runs.
Warm up
ankle mobility
dynamic calf stretch
hamstring leg kicks
single leg glute bridge
single hip holds high knee x 20 sec
quad stretch walk
Track Warm up
A walk x 20m x 1
A skip x 20m x 1
A run x 20m x 1
alternating high knee drill x 40m x 1
fast high knee drill x 10m x 1
Workout
10m sprint starts x 2
10m push up sprint start x 1
50m sprints x 2
Planks using rings x 2 x 1 min (static and push ahead)
Planks on the floor x 1 min
Cool down
stretch
walk down
Comment
It was raining so I couldn't bring the sled as planned. Wet track results in less traction with track and so I couldn't perform could starts but was good in training the acceleration phase and top speed. Also had to fit in core work for my back problem.
Soreness: none
BW: 10st
Condition: It was raining and a little windy too. Speed session today. 1hr available so fitted in some good runs.
Warm up
ankle mobility
dynamic calf stretch
hamstring leg kicks
single leg glute bridge
single hip holds high knee x 20 sec
quad stretch walk
Track Warm up
A walk x 20m x 1
A skip x 20m x 1
A run x 20m x 1
alternating high knee drill x 40m x 1
fast high knee drill x 10m x 1
Workout
10m sprint starts x 2
10m push up sprint start x 1
50m sprints x 2
Planks using rings x 2 x 1 min (static and push ahead)
Planks on the floor x 1 min
Cool down
stretch
walk down
Comment
It was raining so I couldn't bring the sled as planned. Wet track results in less traction with track and so I couldn't perform could starts but was good in training the acceleration phase and top speed. Also had to fit in core work for my back problem.
859
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 23, 2018, 12:02:39 pm »Date: 20/09/2018
Soreness: quads, hamstring
BW: 7stlol scale is messed up
Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.
"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.
My mistake. It was soo windy outside, even though window was open, hardly any of it entered the room. So humid and no air flow.
gym with nice air flow ftw def, if only it was in this gym.
860
Football / Re: 40 yard dash videos on youtube
« on: September 22, 2018, 06:12:41 pm »Troy Apke 4.35 @ NFL Combine. The commentators were stunned LOL!<a href="http://www.youtube.com/watch?v=qg00y0H9lok" target="_blank">http://www.youtube.com/watch?v=qg00y0H9lok</a>
"stunning" regardless of skin color (which Sanders was getting at). dude is flying at that weight. really impressive.. but, track dude.
the "white man can't jump" thing is dead.. the "white men can't sprint" thing is getting "deader"
And Asian people not even being brought up is the deadest thing yet. :p
lol
861
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 20, 2018, 11:55:14 am »
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st lol scale is messed up
Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.
Warm up
ankle stretch sort of dynamic
ankle mobility (rotations)
hamstring stretch - lying, seated and standing (bent knee and straight)
quad stretch - lunge and on bench
high knee hold /w/o hands using cable @30kg
hip thrust single leg x 5 sec x 5
back stretch - front and back
Workout
Explosive reverse lunges
2 x 5 each leg @20kg dumbbells in each hand
Jump Squats
3 x 5 @30kg
Bulgarian Split Squats
1 x 5 each leg @bw
3 x 7 each leg @20kg dumbbells in each hand
Note: left shin was grazed by edge of bench last session, so this time scab was grazed off and saw blood on my socks which is over the area.
Single leg calf raises
1 x 5 each leg @bw
2 x 7 each leg @40kg - difficult with one leg
Cable machine was used so I had to find alternative to single leg reverse hyperextension
Shoulder press front and side
2 x 10 each side @10kg dumbbells
Weighted isometric single leg hip thrusts /w leg on bench
2 x 30 seconds hold @30kg dumbbell
Cool down
stretch
walk back
Comment
It was a good session, squat jumps feel awkward as the depth just changes and I have to try to stay in one place. Bulgarian split squat is grazing my shin but no biggy. Single leg calf raise on edge of plate is difficult weight is going down and down. The isometric workout is where I have two benches apart, shoulders on one and i place a single leg on a bench slightly ahead so my hips goes to the floor, upper shoulder and heel are in contact with the bench everything else is elevated. I lift my hip up and hold a weight on my hips and hold my hips up and my body so it is straight line and hold it there using my hamstring and glutes.
Soreness: quads, hamstring
BW: 7st
lol scale is messed upCondition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.
Warm up
ankle stretch sort of dynamic
ankle mobility (rotations)
hamstring stretch - lying, seated and standing (bent knee and straight)
quad stretch - lunge and on bench
high knee hold /w/o hands using cable @30kg
hip thrust single leg x 5 sec x 5
back stretch - front and back
Workout
Explosive reverse lunges
2 x 5 each leg @20kg dumbbells in each hand
Jump Squats
3 x 5 @30kg
Bulgarian Split Squats
1 x 5 each leg @bw
3 x 7 each leg @20kg dumbbells in each hand
Note: left shin was grazed by edge of bench last session, so this time scab was grazed off and saw blood on my socks which is over the area.
Single leg calf raises
1 x 5 each leg @bw
2 x 7 each leg @40kg - difficult with one leg
Cable machine was used so I had to find alternative to single leg reverse hyperextension
Shoulder press front and side
2 x 10 each side @10kg dumbbells
Weighted isometric single leg hip thrusts /w leg on bench
2 x 30 seconds hold @30kg dumbbell
Cool down
stretch
walk back
Comment
It was a good session, squat jumps feel awkward as the depth just changes and I have to try to stay in one place. Bulgarian split squat is grazing my shin but no biggy. Single leg calf raise on edge of plate is difficult weight is going down and down. The isometric workout is where I have two benches apart, shoulders on one and i place a single leg on a bench slightly ahead so my hips goes to the floor, upper shoulder and heel are in contact with the bench everything else is elevated. I lift my hip up and hold a weight on my hips and hold my hips up and my body so it is straight line and hold it there using my hamstring and glutes.
862
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 18, 2018, 09:59:17 am »
Date: 18/09/2018
Soreness: quads, hamstring, glutes (nice combo lol)
BW: 142lbs
Condition: It was a nice cool day, warmed up nicely even though I prefer to keep cool even after the warm up. New phase new me :p switched to BSS.
Warm up
Ankle mobility
Ankle stretch - sort of dynamic
Hamstring stretch - seated and lying down
Quad stretch - end of bench and lunge position
Hip Thrust using bench
Hip Holds using cable attached to feet high knee @30kg x 20 sec each leg
Back stretch - front and back (scorpion)
Workout
Squat Jumps
3 x 5 @30kg
Explosive Reverse Lunges
1 x 3 each leg @bw
3 x 5 each leg @20kg dumbbells in each hand
Bulgarian Split Squats
1 x 5 each leg @bw
3 x 7 each leg @20kg dumbbells in each hand
Single Leg Calf Raises
1 x 7 each leg @60kg
2 x 7 each leg @40kg
Single Leg Hyperextension /w cable
2 x 8 @35kg - tough
Ring Planks - https://www.youtube.com/watch?v=1LjX5pklmcE
Note: I bring the rings very low.
2 x 1 min - no way can I bring my hands ahead core not strong to maintain back
Cool down
stretch
walk back
Comment
It was a nice session, new phase, the bss is a lot harder especially with 20kg as it's been some time, 20kg is comfortable but not light. I also wanted to keep the reverse lunges so I made it light as it helps with the first few steps of sprinting, so it's like a sub warm up of the work out with jump squats. Single calf raises on edge of plate harder than double leg. Single leg hyperextension at 35kg is tough but not impossible. Planks are difficult especially with rings.
Soreness: quads, hamstring, glutes (nice combo lol)
BW: 142lbs
Condition: It was a nice cool day, warmed up nicely even though I prefer to keep cool even after the warm up. New phase new me :p switched to BSS.
Warm up
Ankle mobility
Ankle stretch - sort of dynamic
Hamstring stretch - seated and lying down
Quad stretch - end of bench and lunge position
Hip Thrust using bench
Hip Holds using cable attached to feet high knee @30kg x 20 sec each leg
Back stretch - front and back (scorpion)
Workout
Squat Jumps
3 x 5 @30kg
Explosive Reverse Lunges
1 x 3 each leg @bw
3 x 5 each leg @20kg dumbbells in each hand
Bulgarian Split Squats
1 x 5 each leg @bw
3 x 7 each leg @20kg dumbbells in each hand
Single Leg Calf Raises
1 x 7 each leg @60kg
2 x 7 each leg @40kg
Single Leg Hyperextension /w cable
2 x 8 @35kg - tough
Ring Planks - https://www.youtube.com/watch?v=1LjX5pklmcE
Note: I bring the rings very low.
2 x 1 min - no way can I bring my hands ahead core not strong to maintain back
Cool down
stretch
walk back
Comment
It was a nice session, new phase, the bss is a lot harder especially with 20kg as it's been some time, 20kg is comfortable but not light. I also wanted to keep the reverse lunges so I made it light as it helps with the first few steps of sprinting, so it's like a sub warm up of the work out with jump squats. Single calf raises on edge of plate harder than double leg. Single leg hyperextension at 35kg is tough but not impossible. Planks are difficult especially with rings.
863
Boxing / Re: Misc Boxing News
« on: September 17, 2018, 07:54:33 am »
Yup ggg did not do what he said he will do he started slow but one new thing was he was more fatigued early on never seen him that tired . But he was always hesitant until later on. But Canelo did what he said he will do come forward.
Stinks. B Hopkins sucks at analysis ever since he joined golden boy bias towards canelo. Only Roy Jones left in analysis. Doubt a trilogy but hope there is.
Stinks. B Hopkins sucks at analysis ever since he joined golden boy bias towards canelo. Only Roy Jones left in analysis. Doubt a trilogy but hope there is.
864
Boxing / Re: Misc Boxing News
« on: September 16, 2018, 05:28:48 pm »
I didn't want to post this because I am just very sceptical as I am used to hearing BS from floyd maywether but seeing it all over the news as they are looking for a story.
I thought i will post here even though I don't believe it until they sign a contract but mayweather has said that he is fighting pacquiao on december.
I also wanted to post something here about the ggg vs canelo fight. when they first fought canelo was not aggressive enough and didn't do alot of combos until the last few rounds but this he was better and just aggressive throughout. But GGG should have won imo.
I thought i will post here even though I don't believe it until they sign a contract but mayweather has said that he is fighting pacquiao on december.
I also wanted to post something here about the ggg vs canelo fight. when they first fought canelo was not aggressive enough and didn't do alot of combos until the last few rounds but this he was better and just aggressive throughout. But GGG should have won imo.
865
Boxing / Re: Gennady Golovkin vs Saul Canelo Alvarez
« on: September 16, 2018, 01:36:12 pm »
OMG what an excellent fight. But f**ked up by the judges. Such Bullshit. 
GGG definitely won that fight. Canelo had more stamina and landed some good shot but ggg was more active with his jabs and then later on in the rounds he was very elusive enough to dodge a lot of canelo's shots.
Fuk, such an awesome fight which was fuked by the judges. feel bad for ggg.
he got robbed.
But I have to give it to canelo that he fought well, he was always coming forward, landing the combos and just throwing the stiff punches, but I don't think he did enough to win. Especially when the judges gave the last round to canelo even though I felt ggg won it and if they scored it for ggg it would have been a draw so that may have played a part probably.
Ok after being calm even though I scored it for ggg, I guess alot of the rounds were close and canelo actually came forward like he said and ggg didn't have a response and canelo was just walking him down and ggg was just tired and trying to suck it up and judges saw canelo's effective stalking ggg and hitting the powerful shots but ggg was very slick and landing the jab but not conditioned enough and almost no body shots.
Highlights or full fight below the highlight
<a href="http://www.youtube.com/watch?v=QUeVDFzqZdc" target="_blank">http://www.youtube.com/watch?v=QUeVDFzqZdc</a>
Full fight - Starts at around 1hr 32min
https://my.mail.ru/mail/livercol83/video/_myvideo/18.html?from=videoplayer
GGG definitely won that fight. Canelo had more stamina and landed some good shot but ggg was more active with his jabs and then later on in the rounds he was very elusive enough to dodge a lot of canelo's shots.
Fuk, such an awesome fight which was fuked by the judges. feel bad for ggg.
he got robbed.
But I have to give it to canelo that he fought well, he was always coming forward, landing the combos and just throwing the stiff punches, but I don't think he did enough to win. Especially when the judges gave the last round to canelo even though I felt ggg won it and if they scored it for ggg it would have been a draw so that may have played a part probably.
Ok after being calm even though I scored it for ggg, I guess alot of the rounds were close and canelo actually came forward like he said and ggg didn't have a response and canelo was just walking him down and ggg was just tired and trying to suck it up and judges saw canelo's effective stalking ggg and hitting the powerful shots but ggg was very slick and landing the jab but not conditioned enough and almost no body shots.
Highlights or full fight below the highlight
Full fight - Starts at around 1hr 32min
https://my.mail.ru/mail/livercol83/video/_myvideo/18.html?from=videoplayer
866
Boxing / Re: Misc Boxing News
« on: September 13, 2018, 11:16:41 am »
Terence crawford vs jose benavidez set for oct 13.
https://www.worldboxingnews.net/2018/09/10/terence-crawford-title-defense-set-oct-13/
https://www.worldboxingnews.net/2018/09/10/terence-crawford-title-defense-set-oct-13/
867
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 13, 2018, 10:01:20 am »
Date: 13/09/2018
Soreness: none much
BW: 64.1kg
Condition: It was a warm day, but the gym was filled with kids in their early teens with one trainer and they were playing around and just took up a lot of the space. So time wasted there.
Warm up
ankle stretch
ankle mobility
hamstring stretch standing and lying
glute bridges single leg
lunge quad stretch
hip holds @25kg x 20 sec each leg
Workout
Jump Squats using bench
- 3 x 5 @30kg wide stance at side of bench
Reverse Lunges
- 1 x 3 each leg @bw
- 1 x 3 each leg @27.5kg dumbbells in each hand
- 2 x 7 each leg @50kg dumbbells in each hand
- 1 x 1 each leg @50kg dumbbells in each hand BSS variation
- Note: What I was doing before was filling my belly with air, but now I did what Adarq suggested fill lungs with air and my chest sticks out and this made my lunges more upright just a little awkward as my body has to accustom to new position and balance more. wanted to record but damn phone was low on battery and when I did press record it recorded 23 seconds so not long to even see me lift the dumbbells off the floor then it shut down.. But happy with technique. I also tried to do BSS. No chance I could just make 10-20 degree knee bend and knew that was the limit. So next week it's starting BSS low weight and work up.
Single leg calf raises with dumbbells - balance will always be an issue
- 3 x 8 @15kg dumbbells in each hand
Single leg Reverse Hyperextension
- 1 x 5 each leg @15kg
- 2 x 8 each leg @30kg
Cable core stabilization side walks at 5kg, 10kg x 12 x 2
Planks x 1 min
Cool down
stretch
walk back
Comment
It was a good session, except for the kids who took up a lot of gym space. Jump squats had to be done on bench due to lack of space. The reverse lunges felt good especially when using the more upright stance, but a little less comfortable as I became adjusted to the slight forward lean stance. The calf raises and reverse hyper extension felt good and the core stabilization work was ok.
Soreness: none much
BW: 64.1kg
Condition: It was a warm day, but the gym was filled with kids in their early teens with one trainer and they were playing around and just took up a lot of the space. So time wasted there.
Warm up
ankle stretch
ankle mobility
hamstring stretch standing and lying
glute bridges single leg
lunge quad stretch
hip holds @25kg x 20 sec each leg
Workout
Jump Squats using bench
- 3 x 5 @30kg wide stance at side of bench
Reverse Lunges
- 1 x 3 each leg @bw
- 1 x 3 each leg @27.5kg dumbbells in each hand
- 2 x 7 each leg @50kg dumbbells in each hand
- 1 x 1 each leg @50kg dumbbells in each hand BSS variation
- Note: What I was doing before was filling my belly with air, but now I did what Adarq suggested fill lungs with air and my chest sticks out and this made my lunges more upright just a little awkward as my body has to accustom to new position and balance more. wanted to record but damn phone was low on battery and when I did press record it recorded 23 seconds so not long to even see me lift the dumbbells off the floor then it shut down.
. But happy with technique. I also tried to do BSS. No chance I could just make 10-20 degree knee bend and knew that was the limit. So next week it's starting BSS low weight and work up.Single leg calf raises with dumbbells - balance will always be an issue
- 3 x 8 @15kg dumbbells in each hand
Single leg Reverse Hyperextension
- 1 x 5 each leg @15kg
- 2 x 8 each leg @30kg
Cable core stabilization side walks at 5kg, 10kg x 12 x 2
Planks x 1 min
Cool down
stretch
walk back
Comment
It was a good session, except for the kids who took up a lot of gym space. Jump squats had to be done on bench due to lack of space. The reverse lunges felt good especially when using the more upright stance, but a little less comfortable as I became adjusted to the slight forward lean stance. The calf raises and reverse hyper extension felt good and the core stabilization work was ok.
868
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 11, 2018, 10:47:00 am »
Date: 11/09/2018
Soreness: quads, glutes slightly
BW: scale still out of sight
Condition: It was a nice cool day outside but as soon as I started the warm up I was just over heating like crazy had to have the fan on even though it was windy outside.
Warm up:
ankle mobility
ankle stretch
hamstring stretch: seated and lying
quad stretch: floor and bench
hip thrusts x 3 @5 seconds hold on top
hip holds @25kg x 20 seconds each leg knee just a little higher than 90 degree
back mobility - front and back
Workout
Jump Squats
- 3 x 5 @30kg
Reverse Lunges ME full depth (1-2 inches from the floor of back leg)
- 1 x 5 each leg @bw - explosive
- 1 x 3 each leg @27.5kg dumbbells in each hand
- 3 x 7 each leg @50kg dumbbells in each hand
Single leg calf raises - experimental
- tried different variations to do single leg calf raise off a steep plate using dumbbells, weight belt to avoid balance issues.
Single leg reverse hyperextensions
- 1 x 5 each leg @25kg
- 2 x 8 each leg @30kg - I mistook my last weight to be 50kg but that was too heavy and I realized my last weight was 30kg
Time up (2hrs)
Workout - Home
Plank - 1 minute
Cool down
stretch
walk back
Comment
It was a good session, the reverse lunges I first thought of doing it with knee to floor, but as I pick it up reality kicks in that once my knee touches the floor my body automatically relaxes and I am stuck so I went so close to the floor before going back up. I did same with right leg to go back and it collapsed to the ground, so I decided to try and get up and just about managed but hamstring did most work as when I got up I went straight up until my front leg was straight then I moved forward. I plan to do BSS next week and work on that a bit. Calf raises single leg experimental on how I can do it on the edge of a plate without balance being an issue. used weight belt. Single leg hyper-extension was alright.
EDIT: I also looked up my 1RM on the reverse lunges and it is calculated to about 133kg if I can do 9 reps with 50kg which is doable. That is a little over 2x bw on each leg (not calculating the factor of the back leg as support). So something for me to be happy about lol.
Soreness: quads, glutes slightly
BW: scale still out of sight
Condition: It was a nice cool day outside but as soon as I started the warm up I was just over heating like crazy had to have the fan on even though it was windy outside.
Warm up:
ankle mobility
ankle stretch
hamstring stretch: seated and lying
quad stretch: floor and bench
hip thrusts x 3 @5 seconds hold on top
hip holds @25kg x 20 seconds each leg knee just a little higher than 90 degree
back mobility - front and back
Workout
Jump Squats
- 3 x 5 @30kg
Reverse Lunges ME full depth (1-2 inches from the floor of back leg)
- 1 x 5 each leg @bw - explosive
- 1 x 3 each leg @27.5kg dumbbells in each hand
- 3 x 7 each leg @50kg dumbbells in each hand
Single leg calf raises - experimental
- tried different variations to do single leg calf raise off a steep plate using dumbbells, weight belt to avoid balance issues.
Single leg reverse hyperextensions
- 1 x 5 each leg @25kg
- 2 x 8 each leg @30kg - I mistook my last weight to be 50kg but that was too heavy and I realized my last weight was 30kg
Time up (2hrs)
Workout - Home
Plank - 1 minute
Cool down
stretch
walk back
Comment
It was a good session, the reverse lunges I first thought of doing it with knee to floor, but as I pick it up reality kicks in that once my knee touches the floor my body automatically relaxes and I am stuck so I went so close to the floor before going back up. I did same with right leg to go back and it collapsed to the ground, so I decided to try and get up and just about managed but hamstring did most work as when I got up I went straight up until my front leg was straight then I moved forward. I plan to do BSS next week and work on that a bit. Calf raises single leg experimental on how I can do it on the edge of a plate without balance being an issue. used weight belt. Single leg hyper-extension was alright.
EDIT: I also looked up my 1RM on the reverse lunges and it is calculated to about 133kg if I can do 9 reps with 50kg which is doable. That is a little over 2x bw on each leg (not calculating the factor of the back leg as support). So something for me to be happy about lol.
869
Tennis / Re: 2018 US Open
« on: September 11, 2018, 10:15:33 am »
/\ +1000
So many great points. I like the point you made about when it comes to enforcing rules and giving out penalties. The more major the competition is you don't want to have the ref come in at the slightest of a hint of a rule break, he can come to warn them 'if you continue that way you will be penalised' and as the game plays on, the ref would like to reduce the amount of time he has to step and 'let the athlete decide it' and if there is no sign of avoiding breaking the rule then the ref steps in again.
So in this case even if the umpire felt serena was getting instructions he should warn them and set them straight no communication will be accepted, there will be no harm in that and no one will hate him, but rather out of being in position of power and thinking that he will call it a violation instead because 'he can' and he is in power to do so. But rather he is there to overlook the match and avoid getting involved too much and let the players themselves avoid violating any rules and if there is umpire warns as to not avoid future violations especially when it is a grand finale.
No harm in giving a warning.
So many great points. I like the point you made about when it comes to enforcing rules and giving out penalties. The more major the competition is you don't want to have the ref come in at the slightest of a hint of a rule break, he can come to warn them 'if you continue that way you will be penalised' and as the game plays on, the ref would like to reduce the amount of time he has to step and 'let the athlete decide it' and if there is no sign of avoiding breaking the rule then the ref steps in again.
So in this case even if the umpire felt serena was getting instructions he should warn them and set them straight no communication will be accepted, there will be no harm in that and no one will hate him, but rather out of being in position of power and thinking that he will call it a violation instead because 'he can' and he is in power to do so. But rather he is there to overlook the match and avoid getting involved too much and let the players themselves avoid violating any rules and if there is umpire warns as to not avoid future violations especially when it is a grand finale.
No harm in giving a warning.
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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 10, 2018, 10:12:26 am »
I recorded my reverse lunges and depth jumps. Reverse lunge was comfortable some room for improvement. depth jump is my max so I guess it's PR.
<a href="http://www.youtube.com/watch?v=r8PSnexvnko" target="_blank">http://www.youtube.com/watch?v=r8PSnexvnko</a>