Adarq.org

Date: 14/11/12

BW: 64.2kg
CNS: 5/10
Fatigue: Quite High

Soreness: lower body, hipsm, glutes thats it

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym

Workout:
  BW ATG Pistol Squats 2 x 5
  DB BSS 2 x 12 x 20kg DB
  DB BSRDL 2 x 8 x 20kg DB
  DB BSCR 2 x 10 x 20kg DB

  Pull Ups 9 4/5 (~10)
  Slow Pull Ups w/ Pause 3, 20sec hold on last rep.
  Dips 15
  Pause Dips 5 sec x 5, 10 sec pause last rep
 
Comment:
The Whole free weights area was occupied by rugby players,  , i was allowed to take a dumbell so i took 2 20kg dumbells. First i did Dumbell Bulgarian Split Squats (DB BSS), then after DB BSRDL (same as previous but instead replace squat with RDL, single leg, one feet on box behind, one on floor, keep weight in front do RDL with concentration on effort on one leg, this attacks my glutes much more than the barbell version), BS Calf Raises, this was not challenging one foot on box, other on floor do single leg calf raises. it was hard to balance on box with one feet holding 20kg dumbells. My mental state was shitty, i was feeling tired, not exhausted but drained and my moral was low, so i take long rests until i feel like average and lets get it over with. Pull ups was nice, even though tired i pulled up 10 reps, with last rep my little finger slipped off so i used all my fingers minus 1), second set i did paused pull ups, pull up, go down until my upper arm is parallel to floor, hold and then down, then up hold, then to the top for last rep i did a hold of 20sec and then finish.. Then with the dips i did original for first set and for second set i did paused style i would go down and up until my upper arm behind me was parallel to floor, hold for 5 sec and then go up and then go all the way down and repeat and did 10sec for last rep.

Workout Rating: 6/10

Update:

I have 3 week christmas break and have to revise over the holidays so have decided to do a quick morning workout everyday.

Quick Workout:
No Warm up
Pull ups x 5
chin ups x 5
hanging leg raises  x 5 (inward grip)
atg pistol squats x 3 each leg
isometric calf raises on top hold 30s
continuous each exercise.
cool down stretch after

everyday morning.

protein snack: sesame seed covered sugary snack.

breakfast.

Date: 08/01/13
BW: don't know

soreness: none
fatigue: my legs
tired: 8/10

Warm up:
  800m jog
  misc warm ups i.e 5 squats and then jog, paw backs, etc

Workout
  2 x 500m 1.30min rest
  2 x 400m 90s rest and after 4 min rest
  1 x 300m

  circuit work
    25 x 5 for (push ups, sit ups, squats, burpees and tricep dips)
   
cool down
  400m jog

comment: i suck so bad, i just feel like 'oh man, i have to do this every tuesday and on thursday its 150m x 12  , i just feel like staying home and relaxing just do weights and might end up quitting that too' so i have to stay strong and attend the training session. rest tomorrow and then the day after 150m x 12. during todays run i was filling sick in the throat near the end of the last 300m. the circuit training i felt tired to do only stopped at 12 on burpees as it is a continuous exercise. I hope someone says 'nah man that is too much work, don't go'  . Mustn't give up.

rating: 5/10

Date:3/2/13
BW: 63.3Kg
CNS: 8/10

Warm up:
  Mobility stretch & activation drills

Workout:
  2x20kg DB walking lunges each hand
  2x8x20kg DB RDL each hand too heavy to hold 40kg DB in one hand
  2x8x20kg DB single leg box squat one leg hanging behind down the box each hand weight concentrated over feet on the box to balance.

  2 x 8 x 20kg + BW GHR  (10 sec hold for last rep)
  2x10 x 40kg each side of cable lever calf raises( they had this cylindrical bar which could attach to 2 levers close by and stand under in between the 2, and just tip toe, heavy, but i can see how people don't like using it as an alternative to barbell as you lose the mobility as i losing balance the cable was restricting me from falling.

  hanging leg raises toe to ceiling x 5
  pull ups 5

Stretch
  overall body stretch

Cool down
  walk back to campus

Comment:
As i arrived it was packed, so i had make use of the dumbbells. But there were these guys who were squatting large numbers. two groups who knew each other one group squatted 160kg and the other guy squated around 190kg they did use belts though don't know how that would make it easier, but they squatted with medium effort not large struggle and shaking. I need to improve my squat as it is staying at below 60kg. It was a sunday and still packed couldn't believe it.
But got a good workout on my legs.

Rating: Good

 

Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.

Do the track meets.  Wear your tights under your clothes at lecture and leave as early as possible.  The first events at a track meet are: 4x1,1600m, hurdles then the 400m.   These events will probably last at least till 7:30, giving you more than enough time to get to the track get a little warm (you don't need/want to get super stretched out before competing anyway) and get in at least the 100m and 200m and possibly the 400m if your fit enough to do it before the 1.

If you want to run fast stop making excuses ("I have to get changed all that stuff") and go get in the blocks and race some people.  I know your probably afraid of competing but trust me the sooner you do it the better.   "Doing my own speed program" is simply a recipe for failure.   The best advice you will ever hear is to man up and go compete.  You will get butterflys, be nervous, and find that it's actually really fun.  You get faster running with speed.  Go do it man.  I don't want to see a post again from you unless it's your time from a meet.

Date: 7/2/2013
BW: 63.7kg
CNS: 8/10

Warm Up:
 Mobility Stretch
 TKE machine x 5
 30min walk to gym

Workout:
  Squat 4 x 4-5 x 50kg
  Squat 2 x 10 x 45kg

  RDL 2 x 65kg x 4-6
  Calf Raises 65kg x 2 x 10
 
  Pull ups 2 x 10, 5
  Dips 2 x 15, 5
 
  Walking Lunges approx 30 steps w/ 20kg db each hand
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
  Good workout, i was able to make it to the workout by leaving at 10:20am and getting back just 12:45, aim get back before 1pm so i got back in time. RDL is hard as the grip is weak so on the verge of dropping it. Squats was good, it was not tiring and at a comfortable rep of 4. Pull ups was very painful after at 10 and my little finger lost grip and had to pull the last rep. Dips was nice, do up to 5, then start again 1 to 5 which i go 3 times.

Rating: Good workout

Hi

I was not able to attend my track training session today.
I have lectures from 11am to 6pm, divided into lectures and labs
especially the last section 4pm is a lab, which i require at least 2 hours to do.
i have not eaten since breakfast so should i risk not eating and attend the training session or should i make lunch and miss out training
which i assume is to make lunch as it will effect my progress.