Adarq.org

Date: 03/08/2019
Soreness: mild doms still there especially in the hamstring and glutes so full ROM not there in the sprint starts

Condition: It was very warm and my shirt fully soaked in the mid section. Speed session. Took out the sled and saw the shed with the weights was locked so I took my own weights from the car and the hole was too small so sneaked a 10kg plate from the gym .

Warm up
   ankle mobility
   calf stretch leaning dynamic
   walking calf stretch
   leg swing hamstring stretch
   walking quad stretch
   seated hamstring stretch single leg lean over
   high knee hip raises using kettlebell 16kg x 10
   back stretch

Track warm up
   a walk x 1 x 20m
   a skip x 1 x 20m
   a run x 1 x 20m

   sprint starts
      - 2 x 1 step (first unloaded then loaded (sled without weights))
      - 2 x 2 steps (first unloaded then loaded)
      - prob should've done it the other way round

   10m sled sprints x 2 (10kg plate on sled)

   10m sprints x 2

   30m sled sprints x 2

   30m sprints x 2

   50m sprints x 1

   core workout (one I try and do daily) leg raises to 90 degrees and lift hip, v crunches and side to side rotations crunches

Cool down
   stretch
   walk back

Comment
It was an alright session, the doms were still there and the 10m sprints were good , first one (sled run) was bad and slow but second one was better. but a lot of energy used up in this session that the 30m sprints were not that fast. 50m sprints slow especially the last 20m. Technique still there. Meh.

Date: 08/08/2019
Soreness: posterior chain / legs dead

Condition: It was a very nice warm day but came in with only 1hr 30min to do a session. so upper body session was cut short.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting on floor and doing single leg hamstring stretch
   lying hamstring stretch
   single and double leg glute bridges
   knee raises for hip work with feet under kettlebell handle x 20 seconds hold each leg
   back stretch lying on back

Workout
   BSS Jumps on mat
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @10kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand followed by
      + 1 x 7 each leg @10kg dumbbells in each hand /w/o break between legs

   Seated single leg calf raises using barbell
      - 1 x 5 each leg @40kg
      - 2 x 7 each leg @80kg

   Single leg RDL with back foot on bench as back foot in air curves my lower back
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   bent over dumbbell rows
      - 1 x 3 each hand @12.5kg
      - 1 x 5 each hand @30kg

   dumbbell bench press
      - 1 x 7 @15kg dumbbells in each hand
 
   core workout combo (leg raises with addition of hip lifts to contract lower abs x 20, v-crunches x 20, side to side rotations with legs off the ground knees bent and at top of crunch position and hit the ground each side counts 1 rep x 20

Cool down
   stretch
   walk back

Comment
It was a good session, 22.5kg is the right struggle, left leg slightly weaker then right leg, still have congested chest so I did only 2 sets I don't want to set of chains of coughs and stuff. RDL's more difficult because of the constant time under tension instead of resting the bar on the floor. rusty with the single leg calf raises seated but getting the hang of it. Then was kicked out due to woman's session.

Date: 13/08/2019
Soreness: right quad

Condition: I came in early to gym as I had to leave early, so managed to get 2 hrs workout. Chest still slightly congested so light workout still.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   sitting on the floor hamstring stretch
   single and double leg glute bridge
   high knee raises with 16kg kettlebell with 20 second hold without hands
   back stretch

Workout
   BSS jumps with high knee at top of jump
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg

   BSS with elevated front foot
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand

   step ups with dumbbell 1 x 3 each leg @15kg dumbbells in each hand

   single leg calf raise on edge of thick weight plate 5 inches
      - 1 x 5 @bw
      - 2 x 10 @20kg plate loaded on weight plate

   single leg stiff deadlift
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @40kg
      - 1 x 3 each leg @70kg - felt in the quads of right leg when lowering weight
      - 2 x 5 each leg @60kg

   barbell shoulder press
      - 1 x 5 @20kg
      - 1 x 3 @40kg
      - 2 x 5 @35kg

   pull ups - wide grip (dead hang always)
      - 1 x 5 @bw
      - 1 x 1 @10kg load
      - 2 x 5 @5kg load

   hanging iso parallel knee holds with weight held between thighs
      - 2 x 30,20 seconds @25kg dumbbell weight

Cool down
   stretch
   walk back

Comment
Alright session. BSS getting comfortable. 1 week i consider as 1 session so prob after every 2 weeks I will up the weight.

I love stairs, so much use for training, box jumps increasing the number steps every time till you reach your limit. stair runs.

I right now use it as to increase explosiveness in my sprint start by placing my front leg in a sprint start on the step and as quickly and as powerful as possible explode up using the front leg and reach a certain step.

Date: 20/08/2019
Soreness: quads a little sore

Condition: Nice day, got to the gym at 10:45am. Finished at 1:15am. That's how long it takes if I do 2 sets of lower body because I do unilateral work, it is like 4 sets and takes long. Quad not as sore as last time fixed somethings in the deadlift.

Warm up
   ankle mobility
   calf stretch for ROM
   seated hamstring
   quad stretch on edge of bench
   sitting on the floor single leg hamstring stretch
   single and double leg glute bridges
   high knee hip holds at 50kg using cable with thigh strap
   back stretch

Workout
   BSS Jumps with high knee at the top of the jump
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @25kg dumbbells in each hand

   single leg calf raise on edge of 5 inch weight plate
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @30kg

   single leg stiff leg deadlift
      - 1 x 4 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 7 each leg @60kg

   bench press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 2 @50kg

   bent over rows
      - 1 x 5 @25kg plate
      - 1 x 5 @50kg
      - 1 x 7 @40kg
      - 1 x 10 @20kg

   cable crunches
      - 1 x 5 @30kg
      - 2 x 8 @50kg - comfortably easy
     
   Hanging knee raises and roll hips to activate lower abs
      - 1 x 5 @bw
      - 2 x 5 @5kg dumbbell between feet

Cool down
   stretch
   walk back

Comments:
Good session, the BSS at 25kg dumbbells felt comfortable not hard and not easy but not much of a struggle. The BSS jumps were comfortable as well. The deadlifts I changed because I was doing it wrong, before I would place behind feet on bench and front foot ahead like in the BSS but when I would lower the weight I would have to move the barbell forward as the COM is between the 2 feet and that put unnecessary stress on the quads but moving the front foot back near the bench and placing back shins on the bench and that way less stress on quads and feet the burn in the hamstring and glutes. Good workout and tiring. Starting to building the bulging and strong core. 

Date: 22/08/2019
Soreness: quads was sore again at around 6-7/10 after the BSS, but later during upper body work it calmed down.

Condition: It was a warm day, got to the gym at 10:50am, they were doing a medicine ball slam challenge; how many times you can slam the ball in 1 minute, which I agreed to at the end but ended up doing it after the BSS after 5-10 min rest. Ball was deflated that you could feel the heavy solid core in the middle, so that made it difficult.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   sitting hamstring stretch each leg
   quad stretch
   single and double leg glute bridges
   kettle bell lifts with feet, cable was being used, 16kg
   back stretch

Workout
   BSS Jumps with high knee at top of jump
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @25kg dumbbells in each hand - comfortably easy
   
   Medicine Ball Slam Challenge
      - Managed to get 38 slams, ball was slippery at times cos it was deflated, it tied the other guy in the gym, weak upper body a factor. I don't see 38 being challenging for someone. I was also slamming it fast to the ground and quickly picking it up and still 38, oh well.

   Single leg calf raises
      - 1 x 4 each leg @bw
      - 2 x 10 each leg @30kg

   Hamstring curls - quads were too sore to do deadlifts so did this instead
      - 2 x 10 @20kg

   Bench Press
     - 1 x 4 @20kg
     - 1 x 5 @40kg
     - 2 x 2 @50kg

   dumbbells bent over rows each arm
      - 1 x 5 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

   cable kneeling crunches
      - 1 x 5 @35kg
      - 2 x 8-10 @55kg - comfortable weight to use

   lying knees to chest with cable foot strap
      - 1 x 5 @15kg
      - 2 x 8 @20kg

   holding weight plate and doing crunches without getting fully up
      - 1 x 4 @10kg plate
      - 1 x 3 @25kg - shoulders were too weak so weight was more on shoulders and less on core so I went back to 10kg plate

   side to side crunches holding weight and move it side to side
      - 1 x 5 each side @25kg dumbbell

cool down
   stretch
   walk back

Comment
Good session, quad pain came back after the bss, jumps felt good, 10kg good weight, a lot of times where I was in the hole of the BSS jumps and would have to explode out of it instead of bouncing up and down but am improving. skipped deadlifts due to quad pain.

Workout

General Ab workout + stair leaps

This is the core workout I do during no gym sessions and one I did today but added hanging leg raises (legs to ceilings)
<a href="http://www.youtube.com/watch?v=9VsDP584zyQ" target="_blank">http://www.youtube.com/watch?v=9VsDP584zyQ</a>

Stair leaps
I did the leaps and felt that I couldn't get up far enough, just managed to land on the top steps when aiming of force but when aiming for quick explosiveness I can get my feet on the step but use the walls to get the rest way up. But I just realized my normal stair leaps was one step below so it makes sense and it's good improvement I guess and the next target. Current ability is 3 steps and today I was aiming for 4 steps thinking this was my current.

Also everyday I do the baby shark ab workout 

 

I finally hit my century page on this log lol