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<a href="http://www.youtube.com/watch?v=MMBC8fjaIew" target="_blank">http://www.youtube.com/watch?v=MMBC8fjaIew</a>

Date: 31/08/2019
Soreness: quads - when I tried the straight leg bounds for warm up, I could feel the deep strain in my quads.

Condition: It was warm with a slight breeze. Brought my own sled to the track and used the rubber weight plates of the gym 10kg. Came in at 11 am and finished at the time the gym closes. Also just like glute activation and hip activation can help improve performance but I also found out that when I do some light core work, it also helps boost my performance, I feel more powerful.

Warm up
   ankle mobility
   dynamic runners calf stretch
   walking slowly on to the balls of my feet around the gym
   hamstring stretch seated
   leg swings for hamstring stretch standing and seated with legs straight out in front and lift the legs
   quad stretch
   single and double glute bridges
   kettlebell raises with feet @16kg forces dorsiflexion (feet towards the shin) to hold the kettlebell in place using it's handles
   back stretch
   weight box squats @5kg dumbbells in each hand
   core activation work
   arm sprint swings

Track warm up
   A walk 1 x 15m - felt really good and light
   A skip 1 x 15m
   A run 1 x 25m
   straight leg bounds - not good idea as I can feel it in my quads

Track Workout
   Sprint starts
      - 1 step for distance (might have also done it quickly so not really much for distance) x 1
      - 2 step for distance x 1

   Sled Sprints followed by Unloaded runs
      - 2 x 10m sprints loaded - felt good, arms pumping really fast
      - 2 x 10m sprints unloaded
      - 2 x 30m sprints loaded - felt good
      - 2 x 30m sprints unloaded - didn't really feel any different without because of the quad fatigued, so felt normal run but the upright running phase, I felt fast as if I was accelerating further, prob must have been slow drive phase 
      - 2 x 50m sprints unloaded - alright runs

   Step work x 5

Gym Work
   Core work
      - incline bench hold the upright part of the bench and use my core to lift my lower body off the bench and bring my knees to my chest 2 x 10
      - decline weight crunches - felt it more on my hips then my core, prob cos there was no feet support
      - weighted crunches on the floor x 10
      - side to side crunches with 10kg plate x 10

Cool down
   stretch
   walk back

Comment
Good session. Been a while since I got on the track to use the sled. Runs felt good.
But quads died very quick to use them on the unloaded 30m sprints. 

Date: 29/08/2019
Soreness: sore quads makes my knees a little sore

Condition: It was warm, humid. Seem to be sweating a lot now a days. Got to the gym late so I had to do it quick.

Warm up
   ankle mobility
   calf stretch
   seated on bench hamstring stretch
   sitting on the floor single leg hamstring stretch
   quad stretch on edge of bench
   single leg glute bridges and double leg
   high knee hip holds with thigh cable strap @50kg x 20 seconds
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Seated Single leg Calf raises
      - 1 x 5 each leg @20kg
      - 1 x 4 each leg @60kg
      - 2 x 10 each leg @80kg

   Lying hamstring curls using cable
      - 1 x 5 each leg @10kg
      - 2 x 5 each leg @20kg

   Shoulder press w/ dumbbells front and back
      - 1 x 5 each side @8kg dumbbells in each hand
      - 1 x 2 each side @17.5kg dumbbells (difficult)
      - 1 x 5 each side @15kg dumbbells

   standing elbow back raises one hand
      - 1 x 5 each hand @15kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   kneeling cable crunches
      - 1 x 5 @25kg - too light
      - 2 x 10-12 @55kg

   lying knee raises with cable
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   side bends with cable handle on top each side
      - 2 x 10 @40kg

   Other stuff such sprint arm swings

Cool down
   stretch
   walk back

Comment
Good session. Nice and strong. BSS jumps felt good and bouncy at bw. Others were ok. quad pain caused me to do hamstring curls. but that pain went after doing upper body work.

Date: 27/08/2019
Soreness: not a lot of soreness in my legs
BW: Scale still not fixed

Condition: sun blazing away it's heat on us. Got to the gym late at 11am, so took a 1:30pm prayer break before returning to finish the workout from 1:50pm to 2:15pm.

Warm up
   ankle mobility - did it carefully on the lightly twisted ankle a few days ago
   calf stretch
   seated hamstring stretch on bench
   seated single leg hamstring stretch on floor
   quad stretch on bench
   single and double leg glute bridges x 3 each leg and double x 5
   high knee holds using cable to thigh strap
      - 1 x 5 @20kg
      - 1 x 1 w/ 20 seconds hold @50kg
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand
      - 1 x 7 steps walking lunges @27.5 kg dumbbells in each hand

   Single leg calf raises seated
      - 1 x 5 each leg @60kg
      - 2 x 10 each leg @100kg - difficult to get barbell on of thigh (use padding under) it's heavy.

   Single leg stiff leg deadlift
      - 1 x 5 each leg @40kg
      - 2 x 7 each leg @60kg

   Shoulder Press
      - 1 x 5 @20kg
      - 2 x 2 @40kg 
      - 1 x 7 @30kg

   bent over dumbbell flys
      - 1 x 5 @4kg dumbbells in each hand
      - 2 x 10 @6kg dumbbells in each hand

   kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @55kg

   lying down knee raises
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   cable side bends with handle on top
      - 1 x 5 each side @20kg
      - 2 x 8 each side @40kg

   grab cable handle facing perpendicular to it, step away so tension to rotate your body and from there you bring handle in front away from body and then back - don't know name of this, but I have seen it on youtube just don't remember
      - 1 x 5 each side @30kg

Cool down
   stretch
   walk back

Comment
Good, yet hot, session. BSS 27.5kg was comfortable struggle. Calf raises difficult. shoulder press just managed to get 2, last rep very slow moving. Love core work as I have motivation to try get ripped (six pack) . Others were ok. deadlift getting comfortable can feel it in my glutes and hamstring.

Workout

General Ab workout + stair leaps

This is the core workout I do during no gym sessions and one I did today but added hanging leg raises (legs to ceilings)
<a href="http://www.youtube.com/watch?v=9VsDP584zyQ" target="_blank">http://www.youtube.com/watch?v=9VsDP584zyQ</a>

Stair leaps
I did the leaps and felt that I couldn't get up far enough, just managed to land on the top steps when aiming of force but when aiming for quick explosiveness I can get my feet on the step but use the walls to get the rest way up. But I just realized my normal stair leaps was one step below so it makes sense and it's good improvement I guess and the next target. Current ability is 3 steps and today I was aiming for 4 steps thinking this was my current.

Also everyday I do the baby shark ab workout 

Date: 22/08/2019
Soreness: quads was sore again at around 6-7/10 after the BSS, but later during upper body work it calmed down.

Condition: It was a warm day, got to the gym at 10:50am, they were doing a medicine ball slam challenge; how many times you can slam the ball in 1 minute, which I agreed to at the end but ended up doing it after the BSS after 5-10 min rest. Ball was deflated that you could feel the heavy solid core in the middle, so that made it difficult.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   sitting hamstring stretch each leg
   quad stretch
   single and double leg glute bridges
   kettle bell lifts with feet, cable was being used, 16kg
   back stretch

Workout
   BSS Jumps with high knee at top of jump
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @25kg dumbbells in each hand - comfortably easy
   
   Medicine Ball Slam Challenge
      - Managed to get 38 slams, ball was slippery at times cos it was deflated, it tied the other guy in the gym, weak upper body a factor. I don't see 38 being challenging for someone. I was also slamming it fast to the ground and quickly picking it up and still 38, oh well.

   Single leg calf raises
      - 1 x 4 each leg @bw
      - 2 x 10 each leg @30kg

   Hamstring curls - quads were too sore to do deadlifts so did this instead
      - 2 x 10 @20kg

   Bench Press
     - 1 x 4 @20kg
     - 1 x 5 @40kg
     - 2 x 2 @50kg

   dumbbells bent over rows each arm
      - 1 x 5 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

   cable kneeling crunches
      - 1 x 5 @35kg
      - 2 x 8-10 @55kg - comfortable weight to use

   lying knees to chest with cable foot strap
      - 1 x 5 @15kg
      - 2 x 8 @20kg

   holding weight plate and doing crunches without getting fully up
      - 1 x 4 @10kg plate
      - 1 x 3 @25kg - shoulders were too weak so weight was more on shoulders and less on core so I went back to 10kg plate

   side to side crunches holding weight and move it side to side
      - 1 x 5 each side @25kg dumbbell

cool down
   stretch
   walk back

Comment
Good session, quad pain came back after the bss, jumps felt good, 10kg good weight, a lot of times where I was in the hole of the BSS jumps and would have to explode out of it instead of bouncing up and down but am improving. skipped deadlifts due to quad pain.