Adarq.org

Date: 03/07/2018
Soreness: hamstring, back
BW: 9st 10lbs

Condition: It was a hot day, sweating like crazy. It was a good session.
Post Workout: Whey, Strawberry nesquick, creatine mixed in milk.

Warm up
    5 min walk to gym
    Mobility drills/stretches
    Activation stretch for hips
    Quad stretches, Hamstring stretch
    hip distraction band work

Workout
    Jump Squats
      - 3 x 5 @30kg
      - I realized that when I descended my hips sometimes would go far back, so need to make I keep the movement controlled which worked on the remaining sets.

    Squats @Pin 13 : At Parallel
      - 1 x 5 @30kg
      - 1 x 5 @50kg
      - 1 x 3 @70kg

    Reverse Lunges (Aim of slow concentric explosive eccentric)
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

    Single leg RDL /w Dumbbells
      - 1 x 7 each leg @bw
      - 3 x 7 each leg @20kg dumbbells in each hand   
      - It felt a little awkward the movement on the right leg as haven't done it for a while, but didn't bother my back.

    Leg Press Calf Raises
      - 3 x 15 @170kg

    Shoulder superset workout
      - 1 x 10 @15kg plates
      - 1 x 10 @15kg plates other direction
      - 1 x 5 raising plates up and to the side, 10 reps total 5 reps each side.

    Decline sit ups
      - 1 x 10 @bw
      - 1 x 20 @15kg plates
      - 1 x 5 @bw
      - When I do these sometimes I hyperextend my back and therefore low back pain when ascending, so had to be careful of those.

Cool down
    stretch
    walk back

Comment
Good session. Reverse Lunges felt good although the weight of the dumbbells could be felt but didn't reduce the explosive eccentric phase that much.

France Vs Argentina
<a href="http://www.youtube.com/watch?v=6C6oOcDFmLY" target="_blank">http://www.youtube.com/watch?v=6C6oOcDFmLY</a>

Denmark Vs Croatia
<a href="http://www.youtube.com/watch?v=5_iIW2DZ8nc" target="_blank">http://www.youtube.com/watch?v=5_iIW2DZ8nc</a>

Portugal Vs Uruguay
<a href="http://www.youtube.com/watch?v=auqyXFLZ_zw" target="_blank">http://www.youtube.com/watch?v=auqyXFLZ_zw</a>

Brazil Vs Mexico
<a href="http://www.youtube.com/watch?v=kYIf8I1dvdo" target="_blank">http://www.youtube.com/watch?v=kYIf8I1dvdo</a>

Spain Vs Russia
<a href="http://www.youtube.com/watch?v=gHPke43iqNg" target="_blank">http://www.youtube.com/watch?v=gHPke43iqNg</a>

Russia make it through to the quarter finals by beating spain!!!

1 - 1 (4 - 3 Penalty) that final save of the penalty with the foot. Happy for russia.

Denmark vs Croatia not that good, croatia are expected to win.

Date: 30/06/2018
Soreness: back was sore from beginning for some reason 2/10.
Weight: 9st 12.6lbs

Condition: It was very hot. I didn't have access to a car and I left my running shoes in there, so I had to run in my trainers, which I wear on a daily basis and is tattered at the front. Back was sore a little when I got there and even during warm ups and runs.

Warm up
   30 min walk
   dynamic stretches

   Outside
   
   A walk x 2
   A skip x 2
   A run x 2
 
   Fast knee runs
   alternating high knee

Workout
   10m sprint starts x 3
   Note: Long time back since running and so first start was the most awkward start ever, but the following starts got better and better.

   30m sprints x 1
   50m sprints x 2

Cool down
   stretch
   walk back

Comment
Bleh workout, good to get some rust off my starts. Don't know why my back was a little sore, which was off putting.

Japan luckily manage to go through even during their match with poland, there was 15 minutes of nothing happening just nothing happening.

Columbia beat senegal, if they had drawed japan wouldn't have gone through.

but Japan and Columbia are through.

Winner of England and Belgium will face Japan.

Quote from: seifullaah73 on June 27, 2018, 03:18:48 pm

Quote from: adarqui on June 27, 2018, 01:15:10 pm

damn @ MEX

But they still go through.

nice!!!!

MEX & SK?

Nope. Unfortunately for South Korea they didn't make it through.

Mexico and Sweden.

<a href="http://www.youtube.com/watch?v=OKjV2SQfKrw" target="_blank">http://www.youtube.com/watch?v=OKjV2SQfKrw</a>

      

Feel bad for germany. but south korea played well especially that first goal but the last few minutes of desperation where nuer came out of his position. germany were not able to even score one goal.

well played by south korea to beat germany 2-0.

feel bad for germany. But mexico even after losing 3-0, still made it through and south korea still don't qualify. but that doesn't take away from their major victory over germany.

Date: 26/06/2018
Soreness: hips a little
BW: 62.4kg

Condition: Heat wave warning. Averaging 30 degrees. It was quite hot in the gym.

Warm up:
   30 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch and glute bridge using bench
   hip holds x 20 sec
   back mobility stretch


Workout
   Jump Squats
     - 1 x 5 @30kg
     - 1 x 5 @27.5kg
     - 1 x 5 @25kg

   Pistol squats on shin high box
     - 1 x 7 each leg @bw
     - 2 x 5 @8kg dumbbell in each hand
   
   Reverse lunge slow eccentric to explosive concentric
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @20kg dumbbells in each hand

   Lying cable hamstring curls
     - 1 x 7 each leg @pin 2 (10kg)
     - 2 x 7 each leg @pin 3 (15kg)

   Leg Press calf raises
     - 1 x 10 @80kg
     - 1 x 10 @100kg
     - 2 x 15,20 @150kg

   Leg press
     - 1 x 7 @150kg

Cool down
   stretch
   30 min walk back

Comment
It was a really good session judging on how much strength I have gained and how much my knee has recovered. the pistol squats was comfortable. reverse lunges was easy too where I explode forward and slowly descend back. Surprised that 150kg leg press was not that of a struggle. Good workout.