Adarq.org

Date: 23/08/2018
Soreness: none that sticks out
BW: 64.5kg
Condition: It was a nice day but since I didn't workout on tuesday I decided to do a quick workout.

Warm up
   walk to gym
   ankle mobility
   calf stretch
   2 variation hamstring stretch (standing, lying)
   2 variation quad stretch
   hip thrusts on bench
   hip holds x 20 sec
   back mobility stretch

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @25kg
     - 2 x 7 each leg @50kg dumbbells in each hand

   Kicked out of gym due to woman's session starting
   
   Went on to track to do giant tractor tyre flips up hill x 1

   some random upperbody workout using pull up bar and dip aparatus.

Cool down
   stretch
   walk back

Comment
It was an alright session, I had 1 hr before the women session started, also took my younger brother to teach him a few things about lifting weights and using gym. as he is currently training at home. I also tested my standing vertical yesterday and it is 22 inches.

Date: 28/08/2018
BW: 141lbs
Soreness: none but when I hyperextend my back bothers but no pain when neutral but it's hard to ignore that a pain is there if I hyperextend.

Condition: It was a slightly cold day, but I always have breakfast 1 hr before workout which is an omlette sandwich, which after when I am in the gym, I get butterfly like feeling in my stomach so I may have to avoid omlette until after.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch (lying, seated)
   glute hip thrust x 5
   quad stretch
   hip holds @20kg using cable for 20 sec

Workout
   counter movement jump squats
      - 3 x 5 @40kg, 30kg, 30kg
   
   reverse lunges
      - 1 x 3 each leg @bw - explosive based
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7-8 each leg @50kg dumbbells in each hand

   calf raises w/ leg press machine - explosive fast movements
      - 1 x 10 @130kg
      - 3 x 20 @170kg

   shoulder front and side dumbbell press
      - 2 x 10 each side @10kg dumbbells in each hand

   single leg reverse hyperextension using cable and bench at incline
      - 1 x 7 @10kg
      - 2 x 7 each leg @20kg

Cool down
   stretch
   walk back

Comment
It was a good session not including the beginning where I feel a bit sick and also because of the hayfever making it hard to breath though my nose so I only breath through my mouth is not helping. reverse lunges is difficult because of the concentration to not think of the weight which puts me off but if I focus I can do it but the weight doesn't feel heavy to pick up any more now it's just concentrating. also decided to go with reverse hypers as back extension I use the bench press bench, which gets used often, so this is better. calf raises were easy. will need to make it more challenging.

Date: 04/09/2018
Soreness: back slightly, hamstring
BW: 140lbs

Condition: It was a very warm day and breathing was difficult (hayfever + fatigue = stethoscopic breathing) especially when it is warm. Good workout

Warm up:
   walk to gym
   ankle mobility
   calf stretch
   hamstring stretch (seated and lying variation)
   quad stretch (lunge variations using bench and without bench)
   hip thrusts using bench
   hip holds using cable at 20kg

Workout
   Jump Squats
      - 3 x 7 @30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand
   
   Calf raises on edge
      - 1 x 7 @30kg
      - 3 x 8 @100kg

   Single leg reverse hyperextension using cable machine
      - 1 x 5 each leg @15kg
      - 2 x 8 each leg @30kg

   quick bench press
      - 1 x 8 @30kg very easy obv

Cool down
   stretch
   walk back

Comment
It was a good day, last weeks sweat and struggle of the reverse lunges has helped today as it was very comfortable, more balance, I decided to do some self psychological manipulation, instead of doing set per leg resting between legs, I decided to do all 3 sets on the weak leg first as that is the biggest struggle with rest between and coast the left front leg for 3 sets, helps me get the work done quicker. The jump squats were comfortable a little rusty with form not bad form just more effort required to maintain form but the second and third set it was comfortable. 30kg single leg hyperextension was tough but not a struggle as I use a bench at incline and then strap on cable to my feet. Bench press easy. Also calf raises on edge of plate and I hold on to the bar as support and causes tingly feeling on my left hand fingers but other than that it was all good.

Date: 09/09/2018
Soreness: not much quads a little
BW: no scale available

Condition: It was a speed session but unfortunately the track was booked so I did plyo session until the end when the people using the track were packing up I managed to get 3 runs in on the track discretely from the attention of the track staff.

Warm up
   ankle mobility
   calf dynamic drill
   leg swings hamstring stretch
   walking quad stretch
   hip thrusts on bench
   hip holds at 20kg x 20 sec
   back mobility stretch

Workout - Gym
   Ankle hops ME 3 x 10
   
   Tuck Jumps 3 x 8
   
   Seated to 35" Box Jumps 3 x 8

   Depth Jumps off 24" box on to 40" box 3 x 8-10

   I got creative but probably not a good idea
   I attached belt to cable at 50kg and just practice the first step sprint start trying to get the knee up 2 x 5 @3 steps

   decline sit ups 2 x 10 holding 20kg plate - i have weak abs as bottom position causes back pain from the hip flexor pulling on the spine

Workout - Track
   50m sprints x 3 - I managed to get 3 runs in

Cool down
   stretch
   walk down

Comment
The run didn't feel good or bad just wanted to get a run in as I didn't get to run last week. I was tired from the plyo's so runs didn't feel that good start was ok on first run before form was a little shaky. Good session to get a run in.

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. 
   

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.

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.
         
   

Quote from: seifullaah73 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.

"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.