Adarq.org

go to a store and SEE WHAT SHOES THEY HAVE! you know the characteristic you're looking for: lightweight. don't worry if the shoes aren't one of the models we've posted on here, just find the lightest ones you can, that fit.

Light intensity workout, my throat was feeling better but was still a little sick based on the symptoms of congested chest, it feels like its full of something inside, some flem in the throat, feeling warm, some coughs from time to time.

It had rained so track was wet, but still need to focus on fixing the smooth transtion from start to sprinting without any delays in between like in my previous video.

Rating: 6/10

Finally got back to work but the scale was missing, makes me think what do they do with it.

Date: yesterday

Condition: it was windy, but got sunny at the end  I was feeling better, just a slight little feeling heavy chested.

Warm up
   same of high intensity work

Workout
   4 x 30m - first run felt very fast because I hadn't run in a while, but the others felt normal, because they compare to the previous runs, but nevertheless a good run. sometimes the runs were uncontrollably (don't if its a word) fast not in form but in speed lol.
   
   1 x 60m - felt nice and fast

Also decided to run with the wind behind, as wind is not a factor, so it should not be thought of aiding in my speed.

Cool down
   same

Comment:
nice to be back, the little niggling heavy chested feeling im getting for coughing, even though I never coughed during this workout, just a little feeling is there, but other than that it was good session.

Also a few days before this I passed my driving test, after a few fails.
my mood that day described as: 

Date: 24/10/2016
Sorness: quads feel fatigued a little

Condition: slightly cold and a little windy and the track was dry but it looked as if it had soaked up some moisture but no water on surface. wore my weighted vest.

Warm up
   20min uphil walk
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   hip flex holds x 2 x 10sec each leg
   lateral leg swings x 10
   seated cross legged iliopsoas stretch x 10 sec each leg
   weighted box jumps holding /w 7.5 kg dumbell in each hand, box is knee high
   seated straight leg sprint arm swings /w 7.5kg dumbell in each hand x 20
   3 x 30m build up sprints to 50%

- took vest off and rested around 7mins before starting workout.

Workout 
   4 x 30m ME Sprints
      - first one was alright but I wanted it to be a little faster
      - others was faster because I hyped myself up before running
      - the 3 point start is becoming smoother little tweaking as sometimes i run with too much lean on the start that some of my effort is spent on increasing lean angle

   1 x 60m ME Sprints
      - hyped myself as well to try and sprint faster

Cool down
   general lower body stretch can stretch my quads by placing feet on steeplechase hurdle and going lower without extending my hips backwards, also when i squat down and feel pain in my hips, I lift my hips up feel like a little click which prob put the tendon in the correct place and can squat down without pain, bw squat of course. stretched my other leg muscles. Not hips.

Comment:
most of them i mentioned above I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.

Rating: 6/10

Quote from: seifullaah73 on October 25, 2016, 08:48:37 am

I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.

https://www.amazon.co.uk/AFUNTA-Flexible-Perfect-Digital-Smartphone/dp/B016ZET2JY/ref=sr_1_3?ie=UTF8&qid=1477498021&sr=8-3&keywords=cell+phone+tripod

Thanks for that.

Yesterday was a nice intense session and it was quite windy and very cold. The warm ups went well and the sprints felt fast but because of the wind and I was running with the wind, the start and the acceleration (first 10-15m) was not technically sound based on how it felt when I ran, because of the wind pushing a little made me jump out a little further and when low I had to try and correct and maintain my form.
But for the 60m because is longer I distance I had longer time to maintain and felt very good and also unconsciously held my breath at the start for up to 20-30m and started making short breaths because of my wanting to accelerate and speed up.

So all in all a good session even tho it was very cold and quite windy.

What are your current stats?

SVJ
RVJ
Broad Jump
Sprint times

You've been doing this for quite some time now so just curious lol.

Date: 20/12/2016
Soreness: none much
BW: 63.3kg

Condition: Icy cold outside, but only did a little warm up outside and did the most of the warm ups inside.

Warm up
   Elevated leg hold for hip with knee past 90 degrees x 10 sec
   Single leg glute bridges 3 reps each leg for 5 secs
   Adarq Hamstring activation stretch with straight legs and then with bents legs x 10
   reverse calf raises x 20
   
Workout
   20kg bar squat jumps 3 x 6
   Squats (its finally here):
      - (20kg) empty bar squat x 6
      - 30kg squat x 6
      - 40kg squat x 6
      - 50kg squat x 6 (this point i could see slight of hips coming quicker then the chest)

   RDL
      - 0kg x 5
      - 30kg x 1 x 6
      - 70kg x 2 x 6

   Calf raises
     - 0kg x 6
     - 70kg x 3 x 20

Cool down
   general body static stretches for arms, shoulders, quads, hamstring, calves, hips

Comment
It was nice finally being able to get to do the squats, the coach said I could do BSS or squats and I have done too many BSS so I decided to squats. The hips werent there were some strains but no pain. The squat jumps felt good. The RDL was heavy and was rusty but form wasn't bad. Calf raises was was painful as in doing 20 calf raises at 70kg I could feel lactic acid build up in my calves, lets hope for some beast calves after the cycle. This was a feel session to see what weight to set the workouts at. I think prob set squats at 50kg and do it till form is good. Goal: 120kg most.

Rating: 7/10