Adarq.org

Date: 30/05/2019
Soreness: hamstring, quads
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

Condition: It was a sunny day, got to the gym at 11am and finished at 1:10pm. No treadmill runs while have a chest infection.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single leg glute bridges
   high knee hip holds @50kg x 10 sec each leg
   back stretch - front and back
   squat stretch

Workout
   deep box squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 0 @80kg
      - 3 x 2 @70kg

   step ups
      - 1 x 3 @20kg
      - 2 x 3 @50kg

   single leg calf raises on leg press
      - 1 x 5 each leg @70kg
      - 2 x 15 each leg @110kg

   leaning straight leg kickbacks/extensions
      - 2 x 7 @40kg

   Bench press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 3 @50kg

   Chin ups
      - 1 x 5 @bw
      - 2 x 5,3 @bw+10kg weight
   
   straight leg raises lying down followed by crunches and then rotation crunches
      - 2 x 5, 10, 10 each side

   cable core rotations
      - 1 x 3 each side @30kg

   shoulder press dumbbells
      - 1 x 5 each side @15kg dumbbells
 
   rear elbow raises
      - 1 x 5 @25kg dumbbell

Cool down
   stretch
   walk back

Comment
it was an ok session, kick backs a little difficult to do as nothing to lean and need to get high so I can extend my leg back while keeping it straight.

Quote from: seifullaah73 on May 30, 2019, 12:55:21 pm

BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

hah. probably more like scale variability.

Possibly. Maybe I was 146lbs and now I'm 145.
who knows. can't be possible for the weight to stay from start to finish with alot of sweating involved

Date: 06/06/2019
Soreness: outer quads
BW: 146.6lbs

Condition: Back to training after a fasting. Feel good. Got to the gym at 11:30am. Just did basic compound lifts.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge position
   glute bridges single and double leg
   high knee hip holds balancing a kettlebell on toes 16kg x 20 seconds
   back stretch
   squat stretch

Workout
   deep box touch and go squats
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 3 x 5 @60kg

   single leg calf raises on leg press
      - 1 x 10 @70kg
      - 3 x 10 @110kg

   slight lean leg extension using cable
      - 1 x 5 @20kg
      - 2 x 8 @40kg each leg

   seated shoulder press
      - 1 x 5 @12.5kg dumbbells
      - 2 x 3 @17.5kg dumbbells

   bent over dumbbell rows
      - 1 x 5 @12.5kg
      - 1 x 5 @25kg
      - 1 x 5 @30kg

   anti core rotation cable pulls
      - 1 x 5 @15kg
      - 1 x 1 @30kg /w 10 seconds holds straight in front.

Cool down
   stretch
   walk back

Comment
It was a nice workout, I have also been doing daily core workout, well I try, which has made the core rotations easier.   

Health Update
Chest congested up quite a bit and legs and shoulders quite sore.

Plans to go to India with my Mom 23/06 so it will be a forced cut, as the diet doesn't include meat. so will have to find a way to keep my strength up while my weight goes down drastically. maybe come back with a 6 pack 

So won't be posting for one month till I get back,

I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!

Quote from: adarqui on June 15, 2019, 04:18:36 pm

Quote from: seifullaah73 on June 15, 2019, 01:00:21 pm

I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

no. injury being responsible for the weak time later. if someone starts off running a solid 60m and finishes with a weak 100, it's probably not fitness.

what was the 60m?