Author Topic: A Journey to Running Fast and Jumping High (Read 847762 times)

adarqui · « **Reply #960 on:** December 21, 2016, 12:39:47 am »

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.

seifullaah73 · « **Reply #961 on:** December 21, 2016, 12:24:36 pm »

Quote from: adarqui on December 21, 2016, 12:39:47 am

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.

I don't know if you remember, but quite a while back I told you a good activation stretch for my hamstring like the glute bridges for the glute and the hip flexor stretch for the hip flexor and you said that you bend your knees and then you lean over and do the hamstring stretch and that targets another part of the hammies.

when I do calf raises I do feel it in my glutes but this time when doing 20 the lactic acid in my calf is more painful then my glutes, but my glutes are painful after too lol.

thanks

seifullaah73 · « **Reply #962 on:** January 03, 2017, 10:51:39 am »

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.

adarqui · « **Reply #963 on:** January 03, 2017, 03:07:04 pm »

Quote from: seifullaah73 on January 03, 2017, 10:51:39 am

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.

you gave them access to your computer via Teamviewer ?!?!!? WTF!!

you better hope that's all he pasted.. lmao.

Quote

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.

bro................ of course. HEH.

I'm surprised you fell for that to begin with!! Thanks for that info though, crazy story.

Also, even if you reported something, it's usually a good idea to call them - not have them call you. There's all kinds of scams that people run.. one being, DoS someone, devices on their network, or their entire ISP & then contact customers as if they are the ISP etc. Stuff like that is pretty effective on most folks. It happens all of the time to companies.. ie, malware will infect old microsoft exchange servers.. it becomes part of a botnet, DoS's people, slows down the companies network in the process, then eventually the company receives a phone call saying they are noticing suspicious network traffic etc, but this call is originating from people associated with the attackers. They use that to gain other information (such as financial) from the company etc. It happens at every level lmao.

peace!

Dreyth · « **Reply #964 on:** January 03, 2017, 04:28:22 pm »

social engineering attacks have been getting crazy!

seifullaah73 · « **Reply #965 on:** January 03, 2017, 07:49:34 pm »

I let him access my computer via teamviewer because I was keeping an eye on everything he was doing and if he did anything wrong the laptop is powering down.

But he thought I was a computer beginner, but I knew what he was telling me to do and what the thing he told was really doing.

He never did anything once he had control of the computer except paste it on cmd. lol

But it was so riduculous to see that message on cmd lol. I have had genuine technical team who do use remote connection to repair laptops but im always aware what they are doing.

A lesson to learn for the future.

seifullaah73 · « **Reply #966 on:** January 17, 2017, 04:33:34 pm »

Date: 17/01/2017
Soreness: left hip flexor is paining alot when flexed
BW: battery low of the scale

Warm up
mobility and activation drills stating from the hips, glutes, quads, hamstring, calves, ankle
forgot to stretch my iliopsoas

Workout
3 x 5 @ 20kg squat jumps - empty bar
3 x 6 @ 60kg, 50kg, 40kg - 60kg was too heavy for my hips that on the second reps my hip became very sore, so had to go down and do it with still pain but was able to pull it off. Also when doing the heavy squats and it is heavy to come, automatically I face up towards the ceiling and push up, I don't know why, but I think that stops me from bringing up hip up before my chest.

3 x 6 @70kg RDL - easy
3 x 20 @80kg calf raises - very tough and glutes sore too lol.

Cool down
stretch my lower body
stretch my hips
walk back

Comment
I should not have squatted very heavy, this has caused my hip pain to pop up again, its painful to squat like 7/10 its not injury pain, but like hip strain pain. Next time will start low and work up again week by week try not to irritate my hips. For some reason when I strain a muscle, I have this misunderstanding that stretching that muscle will help with the pain and maybe the problem too.

Rate: 6/10

seifullaah73 · « **Reply #967 on:** January 26, 2017, 04:36:07 pm »

Tuesday.
I did sprain my hip last week and it is sore when I go deep into squats, or extend it back. So had to be careful with the squats. Which I do 3 inches above a nice good parallel squat. Any lower and my hips just scream with pain.

Empty 20kg bar jump squats 3 x 5
squats 3 x 6 @ 50kg
RDL 1x6 @ 80kg, 2 x 6 @ 100kg
Calf Raises 3 x 20 @ 100kg

Wednesday did some runnings, 5 x 50m, it was sub zero degrees the temperature outside for a while now, so it is hard to walk 30min in the cold to the gym/track and do my sessions. unless its a gym session then i can relax once i reach inside and get warm.

Today was the same as tuesday but instead I did 80kg, the same weight which I tried to do at a nice depth and caused a sprain on my hip, doing 3 inches above parallel is very comfortable.

Weight: scale is low battery.
Injury: sprained hip.

Comment: its been cold week and I'm starting to get into the groove of training and can try and keep it constant.

seifullaah73 · « **Reply #968 on:** March 14, 2017, 08:38:35 pm »

Ok, my hip feels better. Little niggle at some times but no pain.

So I did the following workout.

Warm up
activation and mobility drils

Workout
2 x 50 bw squats
2 x 20 single leg calf raises each leg
2 x 20 reverse single leg hyper extension bw

Cool down
stretches

Comment:
damn my quads were sore from the squats.

seifullaah73 · « **Reply #969 on:** March 19, 2017, 08:31:15 pm »

Just as I was thinking that my hip was feeling good and the pain had almost gone, yesterday there was pain when i tried to move left leg laterally outwards, then when I woke up the pain had become quite sore that it was hard to do certain things such as sitting or getting up.
the pain was on the side.

can't pinpoint the muscle, but the area only. which is below the hip bone which sticks out and extends towards the back. Which i think maybe the piriformis muscle and the gluteus medius muscle pain.

But it has gotten better, so that is an upside to it.

seifullaah73 · « **Reply #970 on:** March 21, 2017, 03:00:40 pm »

I wanted to go gym today but i felt a pain in my hip when my feet was rotated inwards as well as some other small movements.
which is just annoying me as to wtf is wrong with my hips and its pain going and coming.

FP · « **Reply #971 on:** March 21, 2017, 07:59:47 pm »

You doing any rolling? Some thorough rolling of the muscles around the painful area might help work out some kinks
Try working in some IT band stretches too, that gets really tight and from the way you described your injured area sounds like it could be contributing to your problem

seifullaah73 · « **Reply #972 on:** March 22, 2017, 06:20:12 am »

Quote from: Final Phenom on March 21, 2017, 07:59:47 pm

You doing any rolling? Some thorough rolling of the muscles around the painful area might help work out some kinks
Try working in some IT band stretches too, that gets really tight and from the way you described your injured area sounds like it could be contributing to your problem

Thanks will try them.

seifullaah73 · « **Reply #973 on:** March 28, 2017, 07:05:19 am »

I was planning on going to gym today as my hip felt fine yesterday until when i woke this morning my hip pain came back again, I have been walking recently to try and not be as dormant as possible. Did some stretches before too.

So i went to the doctor, and he prescribed pain killers and some physio work.

Lets hope this pain is not a recurring problem.

seifullaah73 · « **Reply #974 on:** April 03, 2017, 05:16:13 pm »

Hip Physio
Hip State: It doesn't feel that bad, just slight pains when rotating legs at certain positions but no pain in the general leg positions.

Knee pull to chest while lying down x 10
Lateral leg movements x 10
heel to butt hold while keeping knees together x 30sec
seat squats without hands x 10
glute bridges x 10
step ups for 1 min

Adarq.org

News:

Author Topic: A Journey to Running Fast and Jumping High (Read 847762 times)

adarqui

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

adarqui

Re: A Journey to Running Fast and Jumping High

Dreyth

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

FP

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High