Adarq.org

Date: 10/04/2018
Soreness: shoulders, quads
BW: 66.8kg
Injury: right hip flexor sore when i stretch quads so will leave that alone

Condition: Alright training session, a lot of shoulder work done. It took 3hrs. 2hrs just from the upperbody training. gym closed so did remaining of my workout at home so 3 1/2hrs.

Warm up
   activation and mobility stretch
   
Workout
    Concentric jump squats using pin
     - 3 x 5 @30kg

    Reverse Lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @25kg
      - 2 x 7 each leg @45kg dumbbells in each hand
      - 1 x 7 each leg @45kg dumbbells in each hand split squat variation (quads on fire)

    Guy wanted me to do some shoulder work with him, took 2hrs so I thought ok. It can help me as a sprinter.

    shoulder press
       2 x 10 @empty bar
       10 x 8 @30kg, 22.5kg just changing weight constantly
       1 x 15 empty bar

    seated shoulder press
       5 x 10 @empty bar
 
    dumbells shoulder press but rotating dumbbells on the way up
       5 x 10 @2kg dumbbells in each hand

    tricep skull crushers @15kg
 
    bicep curls @15kg     

    shoulder raises @60kg

    We did a lot I just can't remember reps, sets or weights in order.

    Went home, then did the following.

    single leg calf raises slow down fast up - sore af
      - 3 x 20 each leg

    Natural bodyweight glute ham raise
      - 3 x 5 no hands except for last set my hamstring too weak

Cool down
    lying down
    stretches

Comment
too tired to comment but it was long work just on the upper body, next will have to decline to doing so much until I finish my entire workout then I can do the upper body. I finished reverse lunges at 12:45 ish and then finished upper body at 2:25pm. But good to do some upperbody for a change.

Date: 14/04/2018
Soreness: hamstring, glutes, IT band a little near hip area
BW:66.8kg
Injury: n/a

Condition: a hot sunny day and the track was planned to be used for competition. SO I had plenty of time as I got there from the start of time it opened, which is 10am to 12pm. 30min warm up. My lats were still sore and my chest felt a little heavy before and during the runs.

Warm up
    1hr walk to gym (car unavailable)
    overall body dynamic warm up
    quad stretches
    heel walks
    a walk, skip and runs
    sled trolly push walks, skips/run
    fast high knee drills for 10m

Workout
    hill sprints 45 degrees or maybe more as 10m x 3
    sprint starts x 4 @10m
    push up sprint starts 2 x 10m
    50m sprints @90-95% intensity x 5

Cool down
    stretch
    walk back

Comment
It was hot, sun was blazing. the track didn't seem slippery but my feet slipped at the sprint starts but at the 50m start it was more dry so more grip. The 50m sprints felt good especially the start, the first set I stumbled but the 3rd I felt my body was at a good lean and a good low heel receovery as every step I could grip the floor quick. so a good session and what works for me is thinking of exploding out quickly. then watched the competition for 1hr lol before leaving. 100m races ran around 4 seconds in the 30m and 6 seconds in the 50m, which is a good time.
 

Date: 19/04/2018
Soreness: glutes, quads
BW: 67.2kg
Injury: hips a little

Condition: It was a sunny day and it was hot. 27 degrees celsius. Started at 10:15am and finished at 1:30pm.

Warm up
    Ankle mobility
    calf stretch
    hamstring seated stretch
    quad stretch
    single leg glute bridge
    high knee holds x 20 sec each leg
    back mobility
    hip distraction band work

Workout
    concentric jump squats
      - 3 x 5 @40kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 each leg @25kg dumbbells in each hand
      - 2 x 7 each leg @45kg dumbbells in each hand (2-3 reps knee to grass and rest normal)
      - 1 x 7 each leg @45kg dumbbells in each hand, split squat variation

    Deadlifts
      - 2 x 10 @30kg
      - 1 x 10 @70kg
      - 1 x 5 @100kg
      - 1 x 1 @120kg
      - 1 x 1 @140kg
      - 1 x 1 @150kg 
      - 1 x 1/2 @160kg
        -Note: It was very close, it's that stage where it is above your knees and can't lock out.
      - 1 x 10 @100kg
      - 3 x 10,10,20 @70kg - glutes were on fire.

    Single leg seated calf raises
      - 2 x 12 @100kg
   
    Seated reverse lunges for shin muscle
      - 2 x 10 @15kg plate on my foot

    Leaning towards cable push backs
      - 1 x 10 each leg @40kg
      - Note: Prob not good idea after heavy deadlift as after this set my lower quad on the right leg was sore when I put weight on it stepping on a platform so did some massage, stepping machine just to get blood flowing and other stuff.

    Decline sit ups
      - 1 x 10 @bw

    Hanging knee lifts
      - 5 x 10

Cool down
   stretch
   walk back

Comment
It was a hot day, a nice workout and a pr on the deadlift. The 160kg was close, I was upright just trying to get the bar up while it passed my knees and just trying to lock but couldn't I was stuck at that position. But it was more higher than the 150kg I failed at. I did some arm work just light. I also did cable push backs but had pain on my right quads, maybe I overworked it after the deadlift. It was a good session.

great job on the PR!

Date: 24/04/2018
Soreness: legs
BW:67.1kg
Injury: right hip feeling sore again as only staff was available who was occupied outside so I didn't get the bands

Condition: alright session. majority upper body work.

Warm up
   ankle mobility
   calf stretch
   hamstring seated stretch
   quad stretch
   high hip holds
   single leg glute bridge
   others as well i don't remember

Workout
   dumbbell lateral raises for medial delts
      - too many sets of 10

   lean over dumbbell pull backs for rear delts
      - too many, too tired and can't recall properly

   shoulder press with empty bar (my shoulders were gone at this stage so used a 5k aluminium bar)
      - some sets of 10-15

   super set of 5kg plate front raise to above head, then changed to over head press with same plates then using 4kg dumbbells in each hand for front raises
     - some sets of 10

    trap bar shrugs
       - worked up to 110kg x 10

    seated arnie presses
      - 4kg dumbbells x 10, 2kg x 10 about 5 sets

    incline tricep extensions
      - 3 x 5

    Cable tricep extensions
       - 3 x 10

    Cable bicep curls x 15kg
      - 2 x 10

I wanted to do atleast one lower body workout, as the person I was working out with said I should leave it he then suggested I do the following, which was a leg killer. never again.

    Squats super set (wide stance, medium stance then feet together stance) empty bar no rest between stances and no locking at top just constant up down
       - wide x 10, medium x 10 and close together x 10 rest 30 seconds
       - wide x 15, medium x 15 and close together x 15 rest 30 seconds
       - wide x 20, medium x 20 and close together x 20 rest 30 seconds
       - wide x 25, medium x 25 and close together x 25 rest 30 seconds (10 reps with bar, 15 reps without bar)
      - wide x 30, medium x 30 and close together x 30  rest 30 seconds (10 reps with bar, 20 reps without bar)

Cool down
   wobble my way back

Comment
I will have to get back to my routine and then add the upper body work at the end. The lower body work was a killer, quads dead like jelly. So much upperbody work for majority the shoulders and a few for biceps and triceps.

Date: 26/04/2018
Soreness: quads from tuesday and glutes
BW: 66.9kg
Injury: unknown

Condition: Went there early as they have a ladies session at 1:30, so I got there at around 10:05 and finished at 1:00pm. Nice sunny day. Did some upperbody and because I was sore from tuesday and only have one proper lower body session I would go light and effective.

Warm up
    Walk to gym
    lower body and back stretches for activation and mobility
    hip distraction band work
    powerplate vibration to rid the lactic acid in my legs from tuesday or doms

Workout
    Concentric jump squats reverse pyramid
       - 1 x 5 @35kg
       - 1 x 5 @30kg
       - 1 x 5 @25kg

    Incline bench press
       - 2 x 10 @25kg
       - 2 x 10 @20kg

    Deadlifts
       - 2 x 10 @20kg
       - 1 x 10 @70kg
       - 1 x 5 @ 110kg
       - 1 x 1 @140kg
       - 5 x 20 @70kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 3 x 7 each leg @25kg dumbbells in each hand
   
    Jumping alternating Lunges
       - 1 x 3 each leg @25kg dumbbells in each hand
       - 1 x 7 each leg @15kg dumbbells in each hand
       - 1 x 7 each leg @10kg dumbbells in each hand

    Calf raises using leg press machine
       - 3 x 20 @80kg plates (not sure the weight of the leg press without weights)
       - Note: my glutes and calves were on fire I had to stand up everytime

    Leg press playing about
       - 1 x 5 @80kg plates
       - 1 x 5 each leg single leg presses - I didn't go all the way down as I could see tension increasing around knees the lower I went, so just stuck at around 100 degree knee bend. Quads were prob weak from tuesday's session. not planning on implementing it.

    Lying hamstring curls
       - My hamstring too weak so did a few reps at 2 sets

    Cable drive backs
        - 1 x 10 @40kg

    Cable knee drives
        - 1 x 10 @30kg

Cool down
    stretch
    walk back

Comment
Nice workout session, reverse lunges were ok even though I wanted something more loaded but because my quads were sore from tuesday I decided to instead of going heavy change it to jumping lunges using reverse pyramid method like the jump squats. I had 2hrs after the upper body session. The deadlift at 140kg I did without belt or strap then wore belt for second set. Then did other stuff to target the separate muscles. Alright session. Legs still need resting.

Date: 01/05/2018
Soreness: hamstring
BW: 65.9kg
Injuries: n/a

Condition: Nice sunny day, decided to make it a low intensity session as today's my last workout day, before going out of town for over a month where there will be no access to gym or track so will have to make do with the area I have. Some plyos and bodyweight training like pistols, plyometrics if possible. When I did GHR today, I found out it's not as simple as putting your knee on a pad and start workout as when I did do that, the knee cap movesout of the way when leg extended, so when I did do that my knees just hurt, that when I tried for another set, knee too sore and when I checked there was an area under the knee cap on the inner side it had swollen up a lot. when you extend your knees you can see the bulge stick out. so I iced it today.

Warm up
    ankle mobility
    calf stretch
    seated hamstring stretch
    quad stretch had to do right leg slightly due to hip flexor pain when knee pushed behind and the top of the femur bone presses forward in the hip socket and that is where the pain comes.
    high knee on tip toes isometric stretch 20 secs each leg
    single leg glute bridge with leg on bench
    back mobility stretch

Workout
    Squat Jumps
       - 3 x 5 @30kg, 30kg, 20kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 1 x 3 each leg @30kg dumbbells in each hand
       - 3 x 2,3,3 each leg @50kg dumbbells in each hand - easy, comfortable

    Natural Glute ham raises eccentric only and push for concentric
       - 3 x 7,5,1 - last rep was too painful due to the swollen muscle under the knee, this bruise when I tighten my quads, this bruise contracted too.

    Trap bar shrugs
       - 3 x 20 @70kg
       - 2 x 10 @110kg

    - When I did upperbody with this guy in the gym, I just cannot remember but when I do lower body workout on my own, I can remember every single set and rep.

    Tricep work, bicep work using curl bar, cable ropes and dumbbells.

    Calf raises on the leg press machine
       - 3 x 20, 10, 15

Cool down
    stretch
    walk back

Comment
It was a great session, especially how comfortable easy the 50kg dumbbells felt in the reverse lunges, I did like a slow eccentric phase then explode up. Did few reps as I wanted to keep it low intensity and just get used to the weight. The calf raise was comfortable but after 10 it's all just about getting through the soreness of the calves. So I have technically broken the gym in terms of the gym not having any more heavier dumbbells for my reverse lunges  .  So I will do 3 weeks of reverse lunges before doing BSS with 50kg for 4 weeks. Then jump on to box squats and different alternative exercises. Nice and comfortable session, not sweat.

bump, how's the knee?