Adarq.org

Date: 23/09/2018
Soreness: none
BW: 10st
Condition: It was raining and a little windy too. Speed session today. 1hr available so fitted in some good runs.

Warm up
   ankle mobility
   dynamic calf stretch
   hamstring leg kicks
   single leg glute bridge
   single hip holds high knee x 20 sec
   quad stretch walk

Track Warm up
   A walk x 20m x 1
   A skip x 20m x 1
   A run x 20m x 1
   alternating high knee drill x 40m x 1
   fast high knee drill x 10m x 1

Workout
   10m sprint starts x 2
   10m push up sprint start x 1
   50m sprints x 2

   Planks using rings x 2 x 1 min (static and push ahead)
   Planks on the floor x 1 min

Cool down
   stretch
   walk down

Comment
It was raining so I couldn't bring the sled as planned. Wet track results in less traction with track and so I couldn't perform could starts but was good in training the acceleration phase and top speed. Also had to fit in core work for my back problem.
   
   

Date: 27/09/2018
Soreness: hip, glutes, quads (late doms from last workout)
BW: 142lbs

Condition: It was a nice warm day. The doms from last workout kicked in the start of this session. So when I did the jump squats I go very low and because of that I felt a pinch in my left hip, so need to be careful not to injure that. Teens all over the gym again so I had to just navigate my way around from equipment to equipment that is not being used.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch lying and seated
   quad stretch lunge and bench
   high knee holds using dumbell as teens were using cable @20kg dumbbell
   bench hip thrusts x 5 x 5 sec pauses on top
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg - last set i felt pinch on my left hip which bothered me after, adding that with the doms I had too, so I had to be careful not to injure that, which is usually the next step if I continued.

   Explosive reverse lunges
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbells in each hand

   Single leg calf raises (bench was being used by teens)
      - 3 x 7 @40kg each leg

   Bulgarian Splits Squats
      - 1 x 5 each leg @bw
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg reverse hyperextension
      - 1 x 5 each leg @15kg
      - 2 x 7 each leg @35kg

   Bent over rows
      - 1 x 5 @70kg
      - 1 x 7 @50kg

   Planks with feet on bench x 1 min, side variation x 30 sec each side, front x 30 sec

   Shoulder press front and side w/ dumbbells
      - 1 x 10 each side @10kg dumbbells

Cool down
   stretch
   walk back

Comment
It was a good session, the jump squats kind of tweaked my left hip, so had to be cautious when doing the other workouts. Gonna rest it up. the bss are so comfortable and grueling hardwork. The reverse hyperextension single leg when done on a bench on an incline, when my hip is on the bench it causes pains in my lower abdominus near pubic bone as bench has hard wood under the sponge so I use mat on it. Good session. 

why are you going low on the jump squats? recipe for disaster IME unless you're very careful.

Car out of use because of a car crash on monday. speeding bwm collided with my car and now car is out of use. Not a serious collision but car tyre compacted into the frame. so no gym this week until car is repaired or I have a replacement car temporarily. 

So will plan some alternative's at home.

How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.

Quote from: Mutumbo000 on October 02, 2018, 07:35:59 am

How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.

Bastards 

Date: 06/10/2018
Soreness: quads a little
BW: 64.7kg

Condition: It was a really bad day, it was raining a lot and no signs of stopping. Also windy and cold. Still raining as I write this. It's bad because it's a speed session for me and also on top of that I don't have access to car now, so it's a 50min walk to the gym in the rain to the gym and then 35 min walk back.

Warm up
   50 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch lying down
   quad stretch lunge and walking variation
   reverse calf raises for shins
   front and back straight leg kicks
   high knee holds with cable strap attached to feet /w 30kg weight 20 sec hold
   hip thrust using bench x 5 x 5 sec hold on top
   back stretch front and back
   reverse lunge with explosive eccentric /w 5k dumbells in each hand
   squat with empty bar x 5 - just for getting body comfortably throughout movement

   Standing vertical jumps - roof is 30 inches so I reached 23 inches

Track Warm up
   1 x a walk
   1 x a skip
   1 x a run
   1 x alternating high knee drill
   1 x fast high knee drill
   1 x straight leg runs - didn't feel good for my back, slight pain

Workout
   1 x 10m sprint start with sled @35kg
   
   1 x 10m sprint

   1 x 30m sprint w/ sled at 15% bw load

   1 x 30m sprint

   1 x 50m sprint

Gym workout
   Planks /w half superman x 2 min
   Planks original x 1 min
 
   Standing vertical jump x 5
   running vertical x 1 - small space so not enough to jump high

Cool down
   stretch
   40 min walk back

Home - wanted to attempt how much chin ups I could do

   Chin ups 1 x 15 
   
   I play mental games with myself, instead of counting up 1,2,3.. I counted like 1,1,1,2,2,2,3,3,3,4,4,4,5,5,5 - much easier. Goal is to get over 20.

Comment
Good session but bad day. Raining as heck.