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Quote from: seifullaah73 on April 13, 2019, 02:50:44 pm

It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.

Thanks for that advice. Hopefully once he leaves high school he will leave the bad company behind and then slowly by slowly it will get better. 1 Year Left.

Date: 27/04/2019
Soreness: none, maybe shins a little
BW: 10st 10lbs

Condition: I basically rested the past 2 weeks, due to rewiring of my house and attending job interview also easter weekend got in the way too. But it was windy and a little raining. I went to the track and an organised charity run was scheduled, so it's plyo's again lol. Also gym was a little packed.

Warm up
   ankle mobility
   calf walking stretch
   hamstring stretch seated
   quad stretch on bench
   hamstring leg swings
   quad stretch walking
   glute bridges
   hip thrusts
   high knee hip holds single leg using dumbbell
   back stretch

   explosive step ups 1 x 5 each leg
   reverse lunge to explosive lunge jump (can never understand difference between concentric or eccentric) 1 x 5 each leg
   single leg box jumps 1 x 3 each leg   

Treadmill run
   - 23km/h @15% incline for 6-7 seconds, could maintain for a while so that's good

Plyo Workout
   Ankle hops for bounce
      - 2 x 10
   
   Ankle hops for height
      - 2 x 10
   
   Tuck Jumps
      - 2 x 10
   
   Switching lunges
      - 1 x 5 each leg
      - 1 x 5 each leg @6kg dumbbells in each hand

   Shock Landings
      - 1 x 7 @16 inch box - seemed easy unless i'm doing it wrong
      - 1 x 7 @32 inch box
      - 1 x 7 @16 inch box starting at 90 degree knee bend
     
   Depth Jumps (16 inch box to 42 inch box)
      - 2 x 7

   Box Jumps
      - 2 x 7 @ 42 inch box

   Kettlebell swings
      - 1 x 15 @16kg

Cool down
   stretch
   walk back

Comment
I did my warm up and as soon as I was about to start track I find out that it's not available to use so I jumped on to the treadmill which was comfortable and then started plyo work.

Major doms in every part of my body, arms, glutes, quads and hamstring

Date: 04/05/2019
Soreness: quads, glutes, hamstring sore
BW: 151.6lbs

Condition: It was nice day but a little cold and a little windy. But I had access to sled weights. But weather was all over the place, it was sunny, then windy after a minute then it hailed and rained and when I left it hailed and rained so hard.

Warm up
   Ankle mobility
   Walking calf stretch
   walking quad stretch
   seated hamstring stretch
   lying hamstring stretch
   single and double leg glute bridges
   hip thrusts single and double
   leaning knee drives /w cable @30kg each leg x 10
   back stretch

Light Plyo
   reverse lunges from on top of a plate to explosive concentric action x 3 each leg
   single leg box jumps x 3 each leg
   double leg box jumps x 3

Track Warm up
   A walk x 10m, 20m
   A skip x 20m x 2
   A run x 20m x 2
   Alternating high knee drills
   Sprint starts to first step x 3

Track Workout
   3 x 10m Sprint Starts

   3 x 30m sled sprints at 21% of bw load
   
   3 x 30m sprints - battery died before I could record 

   1 x 50m sprints

   Broad Jumps x 5
      - 2.14m
      - 2.31m
      - 2.31m
      - 2.31m
      - 2.31m

   Triple Broad Jumps
      - 7.13m

   Overhead Shot put throws
      - 9.17m
      - 11.25m
      - 13.62m

Quadrathlon: 223 points

Cool down
   stretch
   walk back

Comment
It was a good session, runs felt fast as it's been a while since I got a run session in. I decided to do the plyos after the runs. broad jumps felt good but I couldn't extend my leg in front. I couldn't put in all the efforts for the overhead shot put throws, there was 2 sizes big and not big, so i chose the not big one, I didn't want to fall back so just threw it but it had more height then distance.     

Date: 09/05/2019
Soreness: none
BW: 150.6lbs and 150.00lbs after

Condition: It was quite empty and it was a nice day, which turned to heavy rain. Felt ok.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds x 20 sec each leg
   back stretch
   squat stretch

Pre workout run
   treadmill run 23km/h @15% incline - 2 x 4-5 seconds without holding

Workout
   deep box squats touch and go
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 3 @60kg

   step ups
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 2 x 3 each leg @50kg

   single leg calf raises leg press machine
      - 2 x 10 each leg @110kg
      - 1 x 5 each leg single leg press @110kg 90 degree bend

   reverse straight leg hyperextension on cable
      - 1 x 5 each leg @20kg
      - 1 x 3 each leg @30kg

   single leg back extension holding plate
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @25kg plate

   dumbbell shoulder press
      - 1 x 3 each side @6kg
      - 1 x 3 each side @12.5kg
      - 2 x 3 each side @17.5kg     
   
   bent over dumbbell rows each hand
      - 1 x 5 @6kg dumbbell
      - 1 x 5 @12.5kg
      - 1 x 5 @20kg
      - 1 x 5 @25kg

   Cable core anti rotations
      - 1 x 3 @15kg
      - 1 x 3 @30kg

   Bench press empty bar
      - 2 x 10 @20kg

Cool down
   stretch
   walk back

Comment
Alright session. pretty straight forward. nothing too taxing.

Date: 14/05/2019
BW: 148.6lbs, 147.4lb after
Soreness: posterior chain

Condition: Nice and maybe a little too warm of a day, got in at 11:00 and finished at 1:25pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch seated
   quad stretch on edge of bench
   lying hamstring stretch
   single and double leg glute bridges
   hip thrusts single leg
   high knee hip holds with foot strap attached to cable @50kg x 20 seconds
   back stretch front and back
   squat stretch

Pre workout treadmill run
   Treadmill run 23km/h @15% - 3 - 4 seconds without holding x 2

Workout
   Box Squats - bench not available so had to use a narrow box and around same height
      - 1 x 5 @20kg
      - 1 x 3 @50kg
      - 1 x 3 @90kg
      - 1 x 4 @130kg
      - 2 x 3 @170kg

   Step ups Barbell
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 2 @60kg

   Barbell Calf Raises
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 2 x 5 @100kg edge of plate

   Back Extensions holding 15kg plate
      - 1 x 10

   RDL - stiff leg deadlift weight up then perform RDL reps
      - 1 x 3 @60kg sldl
      - 1 x 3 @100kg sldl
      - 2 x 3 (1 sldl, 2 rdl) @140kg

   Pull ups wide grip
      - 2 x 5 @5kg + bw

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 5 @45kg

   Cable core anti rotations
      - 1 x 5 @15kg
      - 1 x 3 @30kg
      - 1 x 3 @30kg isometric version hold cable infront straight arm for 10 - 15 seconds then complete 3 reps after.

Cool down
   stretch
   walk back

Comment
It was a good session, weight going down nicely and strength maintaining nicely too. box squat was at 170kg because stance was narrower it was a little difficult. deadlifts were strong and tough.

Date: 22/05/2019
Soreness: glutes still sore
BW: 148.2lb, 144.8lb after - big loss

Condition: Nice and sunny day, gym wasn't busy and session lasted from 10:00am to 12:15pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch bench
   lying hamstring stretch
   glute bridges /w legs on box, single and double
   hip thrusts, single and double - get the additional illiopsoas stretch
   high knee hip holds x 20 seconds @50kg /w cable foot strap
   back stretch - front and back
   squat stretch

Pre Workout treadmill run
   Treadmill run 23km/h @15% incline - 6 seconds without holding

Workout
   Box Squats - after every set, do maximal effort SVJ's x 2-3
      - 1 x 3 @20kg
      - 1 x 3 @60kg - explosive concentric
      - 1 x 3 @100kg - explosive concentric
      - 1 x 3 @140kg - slightly eplosive
      - 1 x 1 @180kg - too heavy
      - 1 x 3 @160kg - slightly explosive
      - 1 x 3 @170kg - comfortably easy

   Step ups - followed by 1 step sprint starts maximal effort to cover as much ground as possible
      - 1 x 3 @20kg
      - 2 x 3 @60kg

   Back extensions
      - 1 x 10 @holding 15kg plate near face and bring plate over head on last rep with a few seconds hold

   Single leg calf raises on edge of 4" weight plate
      - 1 x 7 each leg @bw
      - 2 x 5 each leg @60kg

   Single leg stiff leg deadlift barbell - caution it's a glute burner - did maximal effort 1 step sprint starts after each set
      - 1 x 3 each leg @20kg - leg is placed on bench to keep out of way and for balance
      - 2 x 5 each leg @60kg

   bent over rows underhand slightly wide grip to target real delts
      - 1 x 3 @20kg
      - 2 x 5 @40kg - under hand followed by over hand grip

   standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   cable rotations with isometric hold with cable handle infront
      - 1 x 3 @15kg
      - 1 x 2 @30kg
   
Cool down
   stretch
   walk back

Comment
It was a good session, sweating a bit. stiff leg deadlift to target individual legs as well as to work on lighter weights for mental energy. single leg stiff leg deadlifts really clamps the glutes after.     

Date: 28/05/2019
Soreness: hamstring and quads but also not feeling good, woke up with sore throat.
BW: 146lbs before and 145.6lbs after.

Condition: It was a good day besides the sore throat, also can feel my body temp rising as I started increasing the workout.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   hip thrusts
   high knee hip holds x 10 seconds
   back stretch
   squat stretch

Workout
   Box squats
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 1 x 3 @160kg
      - 1 x 0 @180kg
      - 2 x 3 @170kg

   Step ups
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 1 @60kg

   Single leg calf raises high platform
      - 1 x 6 @bw
      - 2 x 7 each leg @40kg

   Single leg stiff deadlifts
      - 1 x 5 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 5 each leg @60kg
      Note: harder on right leg as i'm usually starting with left leg in front, so right leg weaker, can feel it in my quads and knees when going down. but will get there.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Wide pull ups
      - 2 x 5 @bw

   lying leg raises x 10 followed by crunches x 10, followed by rotations crunches side to side.
      1 x 10 each variation

Cool down
   stretch
   walk back

Comment
Meh.