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Quote from: seifullaah73 on December 20, 2016, 05:12:10 pm

Date: 20/12/2016
Soreness: none much
BW: 63.3kg

Condition: Icy cold outside, but only did a little warm up outside and did the most of the warm ups inside.

Warm up
   Elevated leg hold for hip with knee past 90 degrees x 10 sec
   Single leg glute bridges 3 reps each leg for 5 secs
   Adarq Hamstring activation stretch with straight legs and then with bents legs x 10

what's this? I forget.... LMAO

Quote

   reverse calf raises x 20
   
Workout
   20kg bar squat jumps 3 x 6
   Squats (its finally here):
      - (20kg) empty bar squat x 6
      - 30kg squat x 6
      - 40kg squat x 6
      - 50kg squat x 6 (this point i could see slight of hips coming quicker then the chest)

   RDL
      - 0kg x 5
      - 30kg x 1 x 6
      - 70kg x 2 x 6

   Calf raises
     - 0kg x 6
     - 70kg x 3 x 20

Cool down
   general body static stretches for arms, shoulders, quads, hamstring, calves, hips

Comment
It was nice finally being able to get to do the squats, the coach said I could do BSS or squats and I have done too many BSS so I decided to squats. The hips werent there were some strains but no pain. The squat jumps felt good. The RDL was heavy and was rusty but form wasn't bad. Calf raises was was painful as in doing 20 calf raises at 70kg I could feel lactic acid build up in my calves, lets hope for some beast calves after the cycle. This was a feel session to see what weight to set the workouts at. I think prob set squats at 50kg and do it till form is good. Goal: 120kg most.

Rating: 7/10

nice!!

squat + rdl + calf raises = solid combo. 

do you feel your glutes dying when you do calf raises? I always do.. honestly, feels like my glutes die before my calves, it's weird.

Lol today something hilarious happened. So lately I have been having internet problems.

Then all of a sudden I receive a call from bt main frame, indian person and in india. He said his name was jacob and he has received the warning message from my computer that I have had problem with my computer, which I did.

So he said download teamviewer and let him access, so I did he tells me to do eventvwr and cmd, in cmd type tree. He says its scanning to see whats wrong lol, I knew it was suspicious then.

So while it is listing the tree of the system, he right clicks and pastes something, I don't know wat but its listing the tree, he says on the phone tell me when its finished. After some time its finished and do you know what I see. Something along the lines of. This is what he pasted.

Quote

C:\There seems to be something wrong with your rouetr. We can replace it for you free of charge. You are entitled to £205 via direct debit into your bank

So that is what he pasted. Does he really think im that stupid to see that message on the C:\ command line. He was also thinking I didn't know what I was doing, he said shall i send engineer tomorrow, I said let me think and he said its free, why think, so I hanged up and turned off laptop to stop any further activitites from him and also cos I couldn't control my mouse.

WTF, this is first time it has happened to me. A tip to anyone, if you have problems and you receive a phone call even though you didn't report it then its suspicious.