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Messages - seifullaah73

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Politics, News, & SHeeT! / Re: coronavirus
« on: April 04, 2020, 07:03:07 pm »
Britain experiencing really nice sunny weathers which is unusual and uncommon so people have decided to risk their own lives and others and going outside to enjoy. While UK death toll reaches 4,313. I suspect London and other major cities.

Date: 04/04/2020
Soreness: hamstring doms from thursday

Condition: Lockdown speed training

Warm up
   ankle mobility
   calf hops with height while avoiding heel collapse as much as possible
   calf stretch
   hamstring stretch
   quad stretch lunge
   glute hip extension stretch
   high knee hip holds
   back stretch

Track warm up
   A walk x 10m with green speed bands
   A skip x 20m with green speed bands
   B skip x 20m with green speed bands
   A run x 20m with green speed bands
   Alternating high knee x 2 with green speed bands x 30m
   Sprint starts
      - 3 x green bands
      - 3 x red and green bands

Track workout (track aka back alley) - its also slight incline
    26.64m sprints (distance between 2 lamp posts)
      - 5 x red and green speed bands
      - 3 x without bands (I was averaging around 3.8 seconds) felt strange and lacked explosiveness will need to only run with green bands if I am running further than 10m.

Home gym
   upstairs runs with green and red band
      - 3 x 3 - some quick choppy step runs

   leaning knee drives
      - 3 x with green bands followed by no bands

   single leg standing extension holds with red bands
      - 2 x 4 x 15 seconds holds

   leg switches with blue bands 2 x 7 each leg

   leaning knee drives with green band 2 x 8-10 each leg

Cool down

OK session.

Politics, News, & SHeeT! / Re: coronavirus
« on: April 03, 2020, 04:48:36 pm »
680 death in the last 24 hours in the UK. UK is falling behind in testing.
Planning to test 100,000 a day, but are far from it.

Death rate is increasing day by day, which is crazy. People not taking social distancing seriously.

Date: 02/04/2020
Soreness: hamstrings and adductors a little

Condition: Lockdown training.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute and hamstring stretch
   high knee holds
   back stretch

Workout - with resistance bands
   standing single leg extension with constant attempt at extending for 15 seconds.
      - 2 x 4 x 15 seconds extension constant tension

   step ups
      - 3 x 7 each leg - green band double loop

   nordic hamstring curls - can't do them, I can lower myself near the floor and then collapse and then push myself up, also get calf work too as I grip onto the bottom of the sofa with the balls of my foot.
      - 3 x 7 @bw

   leg pull downs

   straight leg extensions

   front raises each arm 2 x 10 each arm

   ab rollouts 2 x 8

Cool down


Date: 31/03/2020
Soreness: None

Condition: Lock down training

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch lunge
   straight leg iso hip extensions
   high knee holds
   back stretch

Workout with resistance bands
   isometric standing single leg extensions 2 x 4 x 15 seconds each leg

   explosive step ups with a step down to initiate step up 3 x 7-8 each leg

   single leg calf raises on edge of steps slow 2 x 10 each leg

   straight leg hip extensions for hamstring 2 x 10 each leg
   lying down hip extensions with leg straight in front and pull band down 2 x 8 each leg

   lying down step downs with band 2 x 7 each leg

   prone position hyper-extensions 2 x 7 each leg

   front raises for shoulder work 2 x 10 each arm

   ab-rollout - easy I can come out flat - 2 x 8

Cool down

It was an OK session, next time will do standing leg curls for hamstring work others were ok.

Politics, News, & SHeeT! / Re: coronavirus
« on: March 28, 2020, 01:35:41 pm »
The number of people to have died with the coronavirus in the UK has reached 1,019.

The latest government figures on Saturday showed there were another 260 deaths in the UK in a day, up from 759 on Friday.

There are now 17,089 confirmed cases in the UK.

It comes as the government said it was ramping up testing for frontline hospital staff who have symptoms, or who live with people who have symptoms.

Date: 28/03/2020
Soreness: nothing major, glutes were on fire after the clam walks.

Condition: Training during the pandemic. Did my running behind my back garden, which is like an alley way. A giant branch that had fallen was moved. some moss in the edges of the pavestones. Also I found out that it was at an incline, which you can tell when running down hill you feel that your knees coming higher than normal but really you are running down hill. So did runs upwards.

Warm up
      - ankle
      - calf
      - hamstring
      - quads
      - hamstring and glutes
      - hips
      - back

      - a walk with red and green bands
      - a skips with red and green bands
      - b skips with green bands
      - a run with green bands
      - sprint starts with green and red bands x 3
      - 10-20m sprints with green and red bands x 3 - 1 x downhill mistake, 2 x uphill
      - 10-20m sprints without bands x 2 - uphill

      - medium fast high knee drills on the spot with green and red band x 20 each leg x 2
      - clam walks x 20 x 2

   Resistance band
      - quick switch knees with band on feet going down x 10 each leg x 2
      - leaning knee drives x 2 (green bands driving knees forward, blue bands knee higher drives which the bands has the annoying thing of rolling up the thighs if I lift my knees up. but I just let the band roll back down the knee when I bring the leg back and repeat x 7 each leg for each band set.

Cool down

Sweating, running felt good form wise but not speed wise but then again i'm running uphill.

Politics, News, & SHeeT! / Re: coronavirus
« on: March 27, 2020, 04:25:45 pm »
Pm has corona virus. Must have been the heath secretary when she coughed during speech. He was there

It was difficult to get a good workout and to come up with some good workouts with resistance bands and did the following.

Warm up

   step ups - green band 2 x 8 each leg

   leg extensions sitting - failure in technique only have a stool as I have to tie band to something will do standing next time

   hamstring leg curls - 1 x 7 each leg

   bungee hip hinge single leg isometric holds or

   standing straight leg hip extensions for hamstring

Cool down

Will do standing leg extension and step ups for bands - not really very heavy but still gives sore quads after. for hamstring will do leg curls lying and leg extensions, reverse hyper extensions for glutes and bent leg kickbacks. shoulder work with front arm raises. I just hope it actually works out as I have very little anchorage at home.

Home gym days
   - step ups
   - standing leg extension
   - hamstring curls
   - straight leg hip extensions
   - single leg leaning reverse hyper extensions if possible
   - bent leg kick backs if possible
   - shoulder work with front arm raises
   - leaning fly's if possible

Speed days -
speed bands for
   - upstairs runs,
   - quick high knee drills
   - leaning alternating knee drives

resistance band
   - step down from high knee (switch),
   - leaning and quick knee drive while maintain knee angle (resistance band   
   - leaning resisted knee drives while extending front leg.

Speed bands
   - Try get some sprint starts in as well. with bands and then without bands.

Clam walks and on all fours

Politics, News, & SHeeT! / Re: coronavirus
« on: March 24, 2020, 10:39:06 am »
Let's just hope it doesn't reach like that of the spanish flu of 1918. Was looking at the video, how much damage it had done.

But I agree it feels surreal, because such a thing never crossed our mind, especially in UK we live in a bubble, we don't suffer hurricane and tornado at a high level but also feel that in today's time we should be able to tackle any situation but when something is uncontrollable, it just catches us by suprise.

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Even though in total lockdown, the underground trains are still packed with commuters going to whereever they are going.

How can a government force a limitation on people who don't want their lives limited but just want them to tackle this issue without any effort from themselves.

Politics, News, & SHeeT! / Re: coronavirus
« on: March 23, 2020, 04:39:15 pm »
Just listening to the PM's announcement

He has said that the UK is under lockdown and that we cannot leave the house unless for shopping essentials, work, 1 exercise for walks or run a day. medical needs or help vulnerable. these are only reasons to leave home. do it as infrequencly.

All social events cancelled including weddings but excluding funerals.

Try delivery shopping where possible.

Police given power to enforce the rules if broken by fine and by dispersing gatherings. So expect more police patrolling the streets.

all shops selling non essential goods will be closed.

So it's like a serious but not hardcore lockdown, but it is a lockdown. NHS has always been struggling especially with the funding but they are hoping the lockdown to prevent any overloading of the hospital.

lockdown is for 3 weeks where situation will be analyzed after and during.

Politics, News, & SHeeT! / Re: coronavirus
« on: March 23, 2020, 04:22:26 pm »
It seems that the countries where people are not taking the corona virus seriously and ignore advice and start attending the pubs and other areas of confined spaces have steep immortality rate.

UK could possibly face italy style lockdown if people ignore advice.

THE coronavirus death rate in the UK is outstripping every other country suffering from the pandemic at the same stage, including Italy, where patients died at a rate of one every two minutes yesterday.

Politics, News, & SHeeT! / Re: coronavirus
« on: March 21, 2020, 07:53:48 pm »
UK's response to the corona virus
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Home workout

Warm up
   ankle mobility
   hamstring stretch
   quad stretch
   glute bridges single leg
   high knee holds bw
   ankle hops for height attempting to avoid collapsing heel difficult
   back stretch

   band workouts
       - upstairs runs for height with green and red bands x 3 x 3 runs
       - sprint starts to one step
       - leaning wall drills green and red band then without
   ab core roll out

Cool down

Better than nothing. Ordered some resistance band for home strength training.

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