Adarq.org

Date: 11/07/2018
Soreness: glutes, quads, hips, hamstring, back a little
BW: 10st 02lbs

Post Supplement: whey protein shake mixed with creatine and nesquick powder
Condition: The usual high temperature. sweating like crazy. Started the session at around 3:40pm and finished at 5:50pm.

Warm up
    walk to gym 5min
    mobility drills (ankle rotations, calf stretches)
    seated hamstring stretch
    lunge quad stretch
    hip hold stretch x 20 sec each leg
    empty bar good mornings

Workout
    Squat Jumps
      - 3 x 5 @30kg

    Squats at parallel pin 13
      - 1 x 1 @30kg
      - 1 x 2 @70kg
      - Note: 70kg can be done but not comfortably, will start doing lighter squats of high reps and with pauses possibly but maintaining the safety element of it.

    Reverse Lunges (step back, lunge down then step forward equals 1 rep)
      - 1 x 5 @bw
      - 1 x 3 @20kg dumbbells in each hand
      - 3 x 7 @40kg dumbbells in each hand

    Single leg romanian deadlifts w/ dumbbells
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @12.5kg dumbbells in each hand
      - 3 x 7 each leg @25kg dumbbells in each hand

    Shoulder workout
      - 20kg plate rotations around my head x 2 (one clock wise and straight after anticlockwise)
      - 20kg plate upright rows
      - 20kg plate overhead press (last 5 reps had to use my legs)

    45 degree back extension
      - 1 x 20 @bw
      - 1 x 20 @20kg plate

    Alternating superman
      - 1 x 10 each arm and opposing leg (5 sec hold for each arm raised)
      - 1 x 10 quick alternating arm raises without holding

Cool down
    stretches
    walk back

Comment
It was a good session, the reverse lunges felt nice not too easy and not too difficult. Was a little tired from the squats and jumps but not too much. just had to focus on keeping controlled throughout movement. Squats at 70kg maintaining good form is a little too difficult for me, so will have to go lighter and try progress from there.

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

Lol. That match was epic, especially when the coach keeps telling the fans who was indicating to the fans to give support every time, they be thinking we can't any more crazier then we are.

but that 2-2 equalizer was just brilliant and then they go a fuk it up in the penalties.

<a href="http://www.youtube.com/watch?v=wjU8j2bj3RY" target="_blank">http://www.youtube.com/watch?v=wjU8j2bj3RY</a>

The england match wasn't that special but reaching to the semi finals, i think it's been 28 years since they made it to the semi final's.
But england were smart to go this route instead of the route taken by belgium = brazil, japan.

<a href="http://www.youtube.com/watch?v=t8IK0ZqfxNI" target="_blank">http://www.youtube.com/watch?v=t8IK0ZqfxNI</a>

Date: 05/07/2018
Soreness: hamstring, glutes
BW: 64kg (wore heavy trainers)

Condition: Dry humid hot temperature so sweating every time. Holding dumbbells causing thick blisters and then holding having the blisters just squeezes the blisters more so it is painful to hold dumbbells.

Warm up
    mobility drills
    calf stretch
    hamstring and quad stretch
    hip holds
    hip thrusts using bench x 20 sec

Workout
    Jump Squats
      - 1 x 5 @20kg
      - 3 x 5 @30kg

    Squats at parallel
      - 1 x 5 @30kg
      - 1 x 5 @60kg
      - 1 x 0 @80kg

    Reverse Lunges slow concentric explosive eccentric
      - 1 x 5 @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand
     
    Single leg romanian deadlifts
      - 1 x 5 each leg @bw
      - 1 x 7 each leg @8kg dumbbells in each hand
      - 3 x 7 each leg @20kg dumbbells in each hand

    Shoulder rotations/plate diagonal pulls/ over head plate press @20kg plate
      - 2 x 10 around head each direction
      - 1 x 10 each side plate pulls
      - 1 x 10 overhead press

    Leg press calf raises
      - 3 x 15 @180kg

    incline bench 45 degrees back extension
      - 1 x 10

Cool down
    stretch
    walk back

Comment
It was an ok session. dumbbells caused blisters and that made it hard to do the single leg romanian deadlifts even though it was with a light dumbbell it was irritating the blisters.

I also def fit in that category of being a ghost, I would have to go out of my own way to socialize and that itself is difficult for me.

#GhostRunners

What a penalty showdown England have never won penalties and then when columbia saved one of england's attempts, everyone in england had their hearts in their throats prepared for another disappointment and then columbia mess up and then columbia's attempt saved and then VICTORYYYYYY.

Looking forward to Uruguay vs France and Belgium vs Brazil.

continuation....

So with the people and their selective reasoning to give certain people shout outs. This creates something known as (or maybe I just made it up now) psychological clash. Some one who runs to become good and get recognition to boost their morale and continue to thrive off this, but if they never get that recognition it can lower their morale and then their reasoning will be something completely different, "They don't like me" so the result dislike for that person and he stops competiting or "That guy is racist he is praising a white guy but not me" and then you have result of that thinking.

These whispers or suggestions we get because of someone's action can be very dangerous for certain people. But the person who made that shout out for one person is not aware of the other people's thought, something similar to out of sight out of mind then nothing to ponder over, some are aware and they could have certain reasons for not liking but stereotypes cannot be made for everyone. who knows when we race and beat someone, it could cause a suggestion in that losers mind to hate the winners or maybe cause him to work harder, same as a person who doesn't get noticed ever works hard to get the recognition like in boxing knock the guy out to force the recognition and take control out of the judges.

wow that turned quite dark  , but all I am saying is different people, different thought process and therefore different decisions not aware of the result of certain actions as they are not psychic.

Side note: this can lead to depression for some people or social anxiety as they feel they are being left out or evaded and so on and on, power of the mind.

I will stop here.

Some good quotes of the power of the mind.

“The mind is everything. What you think you become.” Buddha

“If you realized how powerful your thoughts are, you would never think a negative thought.” Anonymous

“When you become the master of your mind, you are master of everything.”

"The empires of the future are the empires of the mind. Winston Churchill"