Adarq.org

I saw anthony joshua in my neighbourhood, they (him and his friends i think) were looking for a place to ride a motorcycle and one of the guys asked me and I directed to a field.

lol, you can see he did ride a bike if you check his twitter account.
second famous person I have seen after linford christie.

Somehow I was in the mood to watch a famous trial video and saw a highlight of the OJ simpson trial 2:36.19 on youtube.
It was interesting. Wanted see what made it soo big and most covered trial in america.

Some of you saw the case, I was suprised with the verdict, but the prosecutor did not solid evidence, even though what they did have good but circumstancial I guess.

I enjoy watching trial cases. This is the third, I saw the oscar pistorius and conrad murray.

you are a strange dude.

Date: 26/09/2015
Soreness: quads

Warm up
  a walks
  a skips
  a runs

Workout
  34m sprints x 6
    - 4.65
    - 4.68
    - 4.55
    - 4.62
    - 4.74
    - 4.68
avoid straining my quads

   ankle hops ME 2 x 8 (shins pain straight away on first rep
   tuck jumps 2 x 8 comfortable

  BSS 3 x 1,2,3 @35kg dumbells
  single Leg Romanian Deadlifts 2 x 5
 
Cool down stretch
   lower body stretch
   walk back

Comment
I was dissapointed with my first run at 4.65, so hopefully after two more weeks I will get down to a good constant time and them move onto 60m x 8.

Rating: 7/10

Wasn't feeling that well, but well enough to train, just a little sore throat, so brought a jumper with me.

I did my regular warm ups
  a march
  a skip
  a run

Then the following workouts
  34m sprints  - just found out the lane width were about 1.2m
     - 4.72 windy a bit head wind Left leg
     - 4.68
     - 4.78
     - 4.70

   my quad starting to sprain again, so stopped my runs. did average effort ankle hops and then tuck jumps 2 x 8

 then took it easy on my quads
 reverse calf raises - hard to add load to this workout so i placed a weight plate on the tip of my feet and did the movement which dragged and pushed the weight plate.

 then did forward back lunges holding 30kg dumbells 2 x 3-5
 (you step forward by lifting knee high then place down on the floor in front then lunge down then come up forward and up and lift the back knee up and stand then you bring the same leg you raised back and go into a reverse lunge lunge down and then up and step back to original position.

single leg romanian deadlift 30kg dumbells 1 x 5 but the difference is once coming up lift knees up and go upto my toes diffcult but tried.

end of workout

weight was 63.35kg

It was a quite cold slightly windy day, the warm up was ok for the a walk but at the a skip, I felt a little strain on my lower back a small spot nothing serious just a  little pain i felt in the lower back but this was when i would be upright doing the a skip, then during the run as well.

but didn't think much of it as it was very small pain.

Then I did my sprints 34m with the following sprints.

 - 4.81
 - 4.81
 - 5.03
 - 5.03

Lol, look that exactly the same time for both legs, I just was shocked at how bad the time was, thinking the runs from tuesday effected todays performance, it was windy towards me so I was running into a slight head wind, but I have never gotten time this bad before with head wind. so I stopped and my quads were sore also a little.

So i did quick ankle hops and tuck jumps and then went to the gym and avoid the bss which would further strain my quads and instead did the following.

high box step up wth dumbells @0kg x 5, 10kg x 5, 15kg x 5, 20kg x 5
single leg romanian deadlifts @25kg x 10

can't remember the others i did.

rating: 5/10

yo seifullaah,

have you been stretching your quads/hip flexors post workout? i see you have stretching in the cooldown, just wondering though.

my calfs are crazy tight too, i've been using my fingers/thumbs instead of rolling them.

played some tennis today, it's very difficult to serve correctly by throwing it in the air and using wrist to serve down, I am just terrible at it.
but enjoyed it 1 to 1 1/2hr.