Adarq.org

Update :I threw up last night. Don't know if it was due to workout or what but felt light headed low blood sugar drank water but didn't help and felt queezy so went to bathroom to check if I could throw up and did. 5:30am now feeling better. Quads sore alot as expected.

Date: 24/04/2018
Soreness: legs
BW:67.1kg
Injury: right hip feeling sore again as only staff was available who was occupied outside so I didn't get the bands

Condition: alright session. majority upper body work.

Warm up
   ankle mobility
   calf stretch
   hamstring seated stretch
   quad stretch
   high hip holds
   single leg glute bridge
   others as well i don't remember

Workout
   dumbbell lateral raises for medial delts
      - too many sets of 10

   lean over dumbbell pull backs for rear delts
      - too many, too tired and can't recall properly

   shoulder press with empty bar (my shoulders were gone at this stage so used a 5k aluminium bar)
      - some sets of 10-15

   super set of 5kg plate front raise to above head, then changed to over head press with same plates then using 4kg dumbbells in each hand for front raises
     - some sets of 10

    trap bar shrugs
       - worked up to 110kg x 10

    seated arnie presses
      - 4kg dumbbells x 10, 2kg x 10 about 5 sets

    incline tricep extensions
      - 3 x 5

    Cable tricep extensions
       - 3 x 10

    Cable bicep curls x 15kg
      - 2 x 10

I wanted to do atleast one lower body workout, as the person I was working out with said I should leave it he then suggested I do the following, which was a leg killer. never again.

    Squats super set (wide stance, medium stance then feet together stance) empty bar no rest between stances and no locking at top just constant up down
       - wide x 10, medium x 10 and close together x 10 rest 30 seconds
       - wide x 15, medium x 15 and close together x 15 rest 30 seconds
       - wide x 20, medium x 20 and close together x 20 rest 30 seconds
       - wide x 25, medium x 25 and close together x 25 rest 30 seconds (10 reps with bar, 15 reps without bar)
      - wide x 30, medium x 30 and close together x 30  rest 30 seconds (10 reps with bar, 20 reps without bar)

Cool down
   wobble my way back

Comment
I will have to get back to my routine and then add the upper body work at the end. The lower body work was a killer, quads dead like jelly. So much upperbody work for majority the shoulders and a few for biceps and triceps.

Quote from: LBSS on April 23, 2018, 03:07:19 am

Quote from: adarqui on April 22, 2018, 05:26:03 am

Watching NBC SN. Announcer keeps saying "the pace is too fast", "oh man this is too fast", "they are all going to pay" etc etc. I'm starting to hate watching Marathon coverage.

he was right, though

not necessarily. Kipchoge & kitata handled it pretty well. Mo also PR'd by nearly 2 minutes. Obviously not WR/CR weather conditions but, it's debatable whether it was too fast or not. Most everyone pays by the end of a marathon, negative splits or not. And it got considerably hotter as the marathon went on -> why not "use up" the good weather while you have it?

so dno. I don't like the idea of constantly telling people to slow down: it's a race. It's up to the others in the pack to decide whether to hang back, or hang with. IMHO, very annoying to listen to.

Quote from: seifullaah73 on April 23, 2018, 07:25:53 am

man what happened to mo farah. I didn't realize that they had bottles for certain people, I always thought you could get any bottle and because mo got the wrong bottle that really cost him.

I watched the highlights, the marathon was filled with talent, bekele, kipchoge, mo and others.

kipchoge definitely the guy who rules track and road races.

ya they have their own bottles. some need specific ratios of nutrients in order not to cramp/exacerbate stomach issues etc. nowadays, it's usually bad news missing a bottle.

Kipchoge gave the remainder of his to another runner, mid race. The runner surged up to the front and asked Kipchoge for it, so he gave it to him. Was pretty cool to see.

Also, Kipchoge rules the marathon, not the track Mo/Bekele rule the track. Kipchoge is the marathon god. However, Kipchoge did beat Mo in a 2 mile race once... Kipchoge likes to beat Mo. Pretty sure he was happy as fu*k to see Mo wanting to run London. Made him excited, the idea of crushing him once again. hah. Kipchoge is ruthless.

My mistake I mistook him to be cheptegei.  I thought it was kipchoge who won the 10k final in the commonwealth.
lol. Some enmity with the kenyans against mo in competition terms.

damn @ savage Khan. ^^^

saw a bit of boxing last night, but missed Broner/Vargas. Heard it was a solid fight. Also heard Broner went full moron afterwards and said some crazy shit.

Charlo & whats his face were savage as well. Charlo with a mean KO.

Adrien broner fight was awesome, you might be able to catch the replay on showextreme today. But the first half of the fight vargas too good, combos to the body, power shots to the head, just did everything right to win, but in the later rounds broner started getting comfortable and countered well and hit some brutal counters and hooks to vargas head. This is the type of fight where you have the clean aggressive boxer but because he is a smaller guy in terms of muscle even though he is taller, they will find it difficult to knock the guy out while the bigger guy just has to land some shots to do some damage. Broner's corner just shouting at him saying let your hands go as vargas can't hurt him but never did till the later rounds. After the result was shown, which was a draw, adrien broner when interviewed by jim gray, change attitude like putting on a different persona and saying stupid things.

If you don't get to watch the replay here are the videos

Charlo vs Centenno
http://www.dailymotion.com/video/x6i7hs6

Broner vs Vargas
http://www.dailymotion.com/video/x6i7nnh

What the fuck is broner talking about, blood?
<a href="http://www.youtube.com/watch?v=oh0bMLmla7w" target="_blank">http://www.youtube.com/watch?v=oh0bMLmla7w</a>

great job on the PR!

Thanks  .
On my way to a goal of ~3x BW.

"worst punditry ever! #yuki"

yea.. hah

https://twitter.com/xempouk/status/985964405589495814

lol.

Keys to victory - Virtually impossible to win when leading for 25k. Lol

Canelo suspended for 6 months from the time he tested positive on february, which it is supposed to be 1 year but because of his "full cooperation" he gets 6 months suspension meaning he can fight golovkin in september. But will GGG accept or go for the unification fight.

https://www.boxingscene.com/canelo-alvarez-suspended-six-months-failing-ped-tests--127289