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what a mess in the second half of portugal vs iran.

VAR mess. Iran almost knocked portugal out of the world cup. they got an undeserved penalty and so many things happened lol. but portugal managed to get through.

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

When panama score 1 goal the whole crowd goes crazy as if they have already won the match lol.

6-1, good result, panama was just focussing on their tactics of holding.

belgium going to be tough for england. but england still go through.

the winner of group g will face the runner of group h and runner up of group g will face the winner of group h.

group h have japan and senegal on top so I don't see that big of a threat. but who knows when it comes to england.

      

OMG germany risk going out of the world cup until 30 seconds left and a free kick and kroose saves them with a goal. especially with 10 men only.

such a great match. I was so hoping for germany another great team to go through.

now argentina.

Man, who would have expected nigeria to play so well. Musa man of the match. He is so light on his feet and just out skilled the goal keeper and scores just amazing.

This actually is good for argentina too,  , they need to beat nigeria to stand any chance of making it to the knockout stages and iceland have no hope of winning against croatia.

come on argentina... plz 

Date: 21/06/2018
Soreness: quads and hamstring felt weak after the workout
BW: 62.4kg

Condition: I am doing light work as I am still fasting the extra days 4 days left. It was very warm.

Warm up:
   Ankle mobility
   Calf stretch
   Hamstring stretch
   Quad stretch
   Hip holds x 20 sec
   Back mobility stretch

Workout
   Shin high pistol box squats
     - 1 x 7 @bw
     - 3 x 7 each leg @5kg dumbbells in each hand
       Note: Even though it is light, but when I bring the dumbbell close to me ascending is hard but manage it ofc.

   Reverse Lunges
     - @50kg dumbbells in each hand, was find out where my body was in terms of carrying and doing the workout, I managed 1 rep each leg a little difficult in controlling weight as I didn't use no straps, but felt a little weak because of the fast and have not been doing reverse lunges for nearly 2 months. So it was expected and I am still doing rehab.

   Sprint arm swings
     - 1 x 8 each arm 15kg dumbbells in each hand
     - 1 x 5 each arm 10kg dumbbells in each hand

   Dumbbell lateral raises
     - 1 x 7 each hand @5kg dumbbells in each hand

   Single leg Leg Press
      - 2 x 5-7 each leg @100kg (70kg + 30kg sled)
      - 1 x 7 each leg @90kg   

   Jump Squats
     - 2 x 5 @30kg

Cool down
   stretches

Comment
It was an ok session, the workout felt good, I attempted to do a single step sprint outs but my back foot slipped so I couldn't and also since my legs were weak I couldn't risk doing anymore workout. Also the jump squats at the end was not a good idea as my risk my back more while my legs are weak. So a good workout session. I also attempted a pistol squat with mid speed descent to atg and got up quite easily and knee felt fine slight discomfort on hips and knees. But knee is healing up nicely.

Great shot and goal by coutinho from brazil, the way it curved just amazing.

Goal is at 00:27 seconds.
<a href="http://www.youtube.com/watch?v=3dWrKNrWbWQ" target="_blank">http://www.youtube.com/watch?v=3dWrKNrWbWQ</a>

Spence vs Ocampo, everyone knew how it would turn out and that's how it did turn out. Calls himself the body snatcher lol.

<a href="http://www.youtube.com/watch?v=lK4vPQeBmn8" target="_blank">http://www.youtube.com/watch?v=lK4vPQeBmn8</a>

I knew santa cruz would win like last time because of his height and reach. Especially being a great boxer and mares also a great fighter but just couldn't properly connect.

Crawford is the real deal, how he handled horn and his hyper head movement and awkward style, just great fight.

can't wait to see garcia vs porter and pacquiao vs matthysse.