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Quote from: seifullaah73 on November 29, 2018, 11:02:19 am

Quote from: acole14 on November 26, 2018, 08:17:27 pm

Quote from: seifullaah73 on November 24, 2018, 10:58:14 am

with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.

Ouch! Sounds painful. The max speed of the treadmills at my gym are 23km/h as well, which to me feels like a fast jog.

It actually wasn't painful but the treadmill did grind my the skin around my knee a bit that you could see white area under the skin and that has started a gradual pain increment. It actually is a fast jog, it's not really that fast just misplaced my hand.

Also I don't think on my own, I consult with the coach who thinks that it does have some benefit, it won't replace the track workout.

Date: 01/12/2018
Soreness: a few sore muscles here and there
BW: forgot to measure damn

Condition: It was raining, which is hard to run without being demotivated slightly. Knee scratch felt fine, only during the start stance it is bearable.

Warm up
   Ankle mobility
   dynamic calf stretch
   leg swinging hamstring and hips stretch
   quad stretch bench and lunge
   lying hamstring stretch
   single leg hip thrusts
   high knee hip hold strap around thigh @50kg x 10sec, ~90 degee knee bend maintained.
   
   treadmill sprint 23km/h 5 degree incline x 1

Track warm up
   a walk
   a skip
   a run
   alternate high knee drills

Track Workout
   2 x heavy sled 10m sprint @40kg load on sled

   1 x 10m sled sprint @15% bw load

   1 x 10m sprints ME (90%)

   2 x 30m sled sprints @~15% bw load (10kg)

   1 x 30m sprints ME (90%)

   1 x 50m sprints ME (90%)

Gym work
   Plank 1 min

Cool down
   stretch
   walk back

Comment
It was not a good session because of rain and my bicep was sore for some reason and I couldn't put in maximal effort as track was wet but speed is there. With the treadmill speed there is a point where you switch from jogging to sprinting and 23km/h is approaching peak jogging speed but not sprinting so there will be difficulty in not going to fast and not going too slow.
       

Date: 06/12/2018
Soreness: none
BW: 143.4lbs

Condition: It was wet outside as it had been raining. Got into the gym at 11:45am. Because of my allergy, during the warm up and squat jumps I was yawning so much, approx 2 times every 5 minutes because of low oxygen intake due to congested nose.  But soon woke up after the BSS. Completed workout at 1pm.

Warm up
   ankle mobility
   calf stretches x 10
   hamstring stretch on bench - two variations
   quad stretch lunge variation on bench
   single leg hip thrusts x 5 /w 5 sec pause on top
   high knee hip holds with thigh strap x 10 sec each leg @50kg
   treadmill sprints @23km/h 0 degree incline x 15-20 seconds - makes your legs feeling good (slightly sore and fatigued)
   back stretch - front and back

Workout
   Squat Jumps
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises /w weight belt
      - 1 x 3 each leg @bw
      - 3 x 7 each leg @40kg

   Single bent leg reverse hyperextensions with extension on top
      - 1 x 5 each leg @15kg
      - 3 x 8 each leg @30kg

   Dumbbell shoulder press front and side
      - 2 x 7 each side @15kg dumbbells in each hand

   Seated straight leg sprint arm swings
      - 2 x 20 total /w 5kg dumbbells in each hand
      - 1 x 30 total /w/o weights

   Planks with weight on back
      - 1 x 2 minutes @15kg weight

Cool down
   stretch
   walk back

Comment
At the start of the workout it was hard to stay motivated because of the moaning and my body feeling tired but after doing the BSS it started to fade but breathing condition stays the same. reverse hypers is at a weight I will stick with as it is challenging towards the last few reps. Also since I can't increase speed of the treadmill, my next aim is increase the inclination instead.
   

Date: 11/12/2018
Soreness: entire body
BW: 142.8lbs

Condition: It was mildy cold outside and a little windy. I was suffering from a cold/flu since sunday night slight hint but now it's in full motion. entire body sore, chest infection and high fever, which you can feel it getting hotter the higher it goes. So it was a low intensity session, didn't want to miss out so just did some low set low rep work.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and on bench
   quad stretch
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds w/ 50kg weight x 20 sec each leg
   back stretch
   treadmill run 15% incline at 12kmph testing out the waters before going to 23kmph at that inclination, so far easy I was too close to the control board, so will have to get a bit back x 10-20 seconds

Workout
   Jump Squats
      - 1 x 5 @bw - really light and explosive obv
      - 2 x 5 @30kg - comfortable

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg dumbbells in each hand
      - 2 x 1 each leg @40kg dumbbells in each hand

   Normal Squat
      - 1 x 3 @30kg

   Prayer break 20min

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @40kg

   Single bent leg reverse hypers
      - 2 x 3 @30kg

Cool down
   stretch
   walk back

Comment
Low energy because of cold/fever so did light session. Body sore and I am lighter than I have been in a while. BSS was difficult to do 1 rep but it was done no rest between legs except for last set. when I get better will jump to 35kg dumbbells with low reps 40kg dumbbells at the end. Reverse hypers was difficult because of resting on my stomach/hips, which does not help with sickness. calf raises was comfortable.

if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:

It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.

Date: 15/12/2018
BW: 64kg
Soreness: none

Condition: It was sooo cold and the wind was very strong. I didn't have a cold anymore but just a chesty cough, you know when you inhale, you hear the congested wind tract near the chest. So I had to make sure I didn't get involved in a high intensity workout where I may get tired, so did low but in strong bursts.

Warm up
   ankle mobility
   calf stretch dynamic
   dynamic hamstring stretch
   quad stretch
   glute bridges double and single
   high knee hip holds at 50kg w/ thigh strap on cable
   back stretch
   
   Treadmill runs @15% incline at 18km/h for a few seconds

Track warm up
   a walk
   a skip
   a run
   alternating high knee drills

Track workout
   2 x 10m sprint starts
   1 x 30m acceleration sprints

Gym
   3 x 5 bench press @30kg

   standing vertical jumps at 22-23 inches

Cool down
   stretch
   walk back

Comment
It was very cold and wind was strong, so I had my coat on and would take off coat 3 times before going back in. Workout was OK no explosiveness obv but motion and power was there.