Author Topic: A Journey to Running Fast and Jumping High  (Read 572341 times)

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adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1215 on: June 13, 2018, 04:06:02 pm »
+1
bump, how's the knee?

literally just came here to bump as well.

sup seifullaah??? hope all is good.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1216 on: June 15, 2018, 01:52:06 pm »
+1
Hey guys

Just came back yesterday night. Knee is better. Been doing just rehab work on the knee for 6 weeks.

Just managed to do 5 reps of pistol squats on the effected leg on a box which is mid shin high, just touch and ascend.

going to check next week if I can do a pistol squat on the bottom step and then the full pistol squat.

but knee is feeling good. Man it got busted real bad.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1217 on: June 19, 2018, 12:04:37 pm »
+4
Date: 19/06/2018
Soreness: none much, legs wobbly after workout
BW: 62.8kg
Injury: Knee pain not that noticeable when I did the workout, but felt a bit weak (the knee) with the 5kg dumbbells in each hand.

Condition: It was quite hot, more so inside the gym. So a lot of sweat was produced throughout my training.

Warm up:
     Ankle mobility stretch
     Calf stretch
     Quad stretch
     Hamstring Stretch
     Hip holds x 20 sec each leg
     Stepping machine for knee     
     Power plate for my knee

Workout:
     Pistol squats on Box half shin depth
        - 1 x 7 each leg @bw
        - 2 x 7 each leg @5kg dumbbells in each hand stretched out for descent, near my chest on the ascent.

     Single Leg Leg Press Machine
        - 1 x 7 each leg @50kg (20kg weights + 30kg sled)
        - 2 x 7 each leg @80kg

Cool down
     walk back

Comment
It was nice to get back in the gym, the lifts felt good, the leg press was tough but doable. Due to fasting I have lost quite a bit of weight, will need to maintain my strength.       
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1218 on: June 19, 2018, 09:05:56 pm »
+1
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1219 on: June 20, 2018, 06:34:48 am »
+1
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1220 on: June 20, 2018, 09:44:00 pm »
+1
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

ahh

Quote
Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.

ya. i've done the box variants, feel safer. the ATG free pistol squats always ended up wrecking my knees, caused all kinds of tweaks/weird pains.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1221 on: June 21, 2018, 10:06:35 am »
0
Date: 21/06/2018
Soreness: quads and hamstring felt weak after the workout
BW: 62.4kg

Condition: I am doing light work as I am still fasting the extra days 4 days left. It was very warm.

Warm up:
   Ankle mobility
   Calf stretch
   Hamstring stretch
   Quad stretch
   Hip holds x 20 sec
   Back mobility stretch

Workout
   Shin high pistol box squats
     - 1 x 7 @bw
     - 3 x 7 each leg @5kg dumbbells in each hand
       Note: Even though it is light, but when I bring the dumbbell close to me ascending is hard but manage it ofc.

   Reverse Lunges
     - @50kg dumbbells in each hand, was find out where my body was in terms of carrying and doing the workout, I managed 1 rep each leg a little difficult in controlling weight as I didn't use no straps, but felt a little weak because of the fast and have not been doing reverse lunges for nearly 2 months. So it was expected and I am still doing rehab.

   Sprint arm swings
     - 1 x 8 each arm 15kg dumbbells in each hand
     - 1 x 5 each arm 10kg dumbbells in each hand

   Dumbbell lateral raises
     - 1 x 7 each hand @5kg dumbbells in each hand

   Single leg Leg Press
      - 2 x 5-7 each leg @100kg (70kg + 30kg sled)
      - 1 x 7 each leg @90kg   

   Jump Squats
     - 2 x 5 @30kg

Cool down
   stretches

Comment
It was an ok session, the workout felt good, I attempted to do a single step sprint outs but my back foot slipped so I couldn't and also since my legs were weak I couldn't risk doing anymore workout. Also the jump squats at the end was not a good idea as my risk my back more while my legs are weak. So a good workout session. I also attempted a pistol squat with mid speed descent to atg and got up quite easily and knee felt fine slight discomfort on hips and knees. But knee is healing up nicely.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1222 on: June 24, 2018, 05:48:24 pm »
0
Date: 24/06/2018
Soreness: none maybe hips a little
BW: didn't measure

Condition: Worked out at home, as couldn't get to gym due to no transport. It was a isometric/plyometric workout.

Warm up
    mobility drills
    other warm ups I don't remember
    some stretches

Workout
    single leg reverse lunges - i bring back foot back and squat down with one leg without the back leg touching the floor as low as I can and then explode up and jump off one leg.
      - 3 x 7 each leg @4kg plates in each hand

    kneeling jumps to feet
       - 3 x 7 @4kg plates in each hand over shoulder

   single leg isometric posterior planks - shoulders on a bench and the feet on the other bench and using your glutes,hamstring to keep hips neutral and body straight.
       - 3 x 20 secs @8kg, 16kg, 25kg each leg

Box jumps on chest high box
    3 x 7

Cool down
    stretch

Comment
Nice session.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1223 on: June 26, 2018, 11:24:27 am »
+1
Date: 26/06/2018
Soreness: hips a little
BW: 62.4kg

Condition: Heat wave warning. Averaging 30 degrees. It was quite hot in the gym.

Warm up:
   30 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch and glute bridge using bench
   hip holds x 20 sec
   back mobility stretch


Workout
   Jump Squats
     - 1 x 5 @30kg
     - 1 x 5 @27.5kg
     - 1 x 5 @25kg

   Pistol squats on shin high box
     - 1 x 7 each leg @bw
     - 2 x 5 @8kg dumbbell in each hand
   
   Reverse lunge slow eccentric to explosive concentric
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @20kg dumbbells in each hand

   Lying cable hamstring curls
     - 1 x 7 each leg @pin 2 (10kg)
     - 2 x 7 each leg @pin 3 (15kg)

   Leg Press calf raises
     - 1 x 10 @80kg
     - 1 x 10 @100kg
     - 2 x 15,20 @150kg

   Leg press
     - 1 x 7 @150kg

Cool down
   stretch
   30 min walk back

Comment
It was a really good session judging on how much strength I have gained and how much my knee has recovered. the pistol squats was comfortable. reverse lunges was easy too where I explode forward and slowly descend back. Surprised that 150kg leg press was not that of a struggle. Good workout.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1224 on: June 28, 2018, 11:28:00 am »
+1
Date: 28/06/2018
Soreness: hips a little
BW: 62.9kg

Condition: I forgot thursday was a ladies session so arrived at 12:00pm noon, and just took my time until when it was 1:15 ladies started coming and I just realized it was a woman's session so I had to leave but did a fair workout. Pistol squats really work the glutes.

Warm up
   same

Workout
   Jump Squats
     - 3 x 5 @30kg

   Pistol squats on box
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @8kg dumbbells in each hand
   
   reverse lunges slow eccentric and explosive concentric
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @20kg dumbbells in each hand

   Squats
     - 1 x 1 @30kg
     - 1 x 0 @80kg
     Note: I wanted to test the squats and when I placed 20kg plates on each side, my low back started to complain, which is annoying.

Cool down
   stretch

Comment
Quick session.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1225 on: June 30, 2018, 12:20:51 pm »
0
Date: 30/06/2018
Soreness: back was sore from beginning for some reason 2/10.
Weight: 9st 12.6lbs

Condition: It was very hot. I didn't have access to a car and I left my running shoes in there, so I had to run in my trainers, which I wear on a daily basis and is tattered at the front. Back was sore a little when I got there and even during warm ups and runs.

Warm up
   30 min walk
   dynamic stretches

   Outside
   
   A walk x 2
   A skip x 2
   A run x 2
 
   Fast knee runs
   alternating high knee

Workout
   10m sprint starts x 3
   Note: Long time back since running and so first start was the most awkward start ever, but the following starts got better and better.

   30m sprints x 1
   50m sprints x 2

Cool down
   stretch
   walk back

Comment
Bleh workout, good to get some rust off my starts. Don't know why my back was a little sore, which was off putting.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1226 on: July 03, 2018, 10:26:11 am »
+2
Date: 03/07/2018
Soreness: hamstring, back
BW: 9st 10lbs

Condition: It was a hot day, sweating like crazy. It was a good session.
Post Workout: Whey, Strawberry nesquick, creatine mixed in milk.

Warm up
    5 min walk to gym
    Mobility drills/stretches
    Activation stretch for hips
    Quad stretches, Hamstring stretch
    hip distraction band work

Workout
    Jump Squats
      - 3 x 5 @30kg
      - I realized that when I descended my hips sometimes would go far back, so need to make I keep the movement controlled which worked on the remaining sets.

    Squats @Pin 13 : At Parallel
      - 1 x 5 @30kg
      - 1 x 5 @50kg
      - 1 x 3 @70kg

    Reverse Lunges (Aim of slow concentric explosive eccentric)
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

    Single leg RDL /w Dumbbells
      - 1 x 7 each leg @bw
      - 3 x 7 each leg @20kg dumbbells in each hand   
      - It felt a little awkward the movement on the right leg as haven't done it for a while, but didn't bother my back.

    Leg Press Calf Raises
      - 3 x 15 @170kg

    Shoulder superset workout
      - 1 x 10 @15kg plates
      - 1 x 10 @15kg plates other direction
      - 1 x 5 raising plates up and to the side, 10 reps total 5 reps each side.

    Decline sit ups
      - 1 x 10 @bw
      - 1 x 20 @15kg plates
      - 1 x 5 @bw
      - When I do these sometimes I hyperextend my back and therefore low back pain when ascending, so had to be careful of those.

Cool down
    stretch
    walk back

Comment
Good session. Reverse Lunges felt good although the weight of the dumbbells could be felt but didn't reduce the explosive eccentric phase that much.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1227 on: July 04, 2018, 12:18:48 pm »
+2

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1228 on: July 04, 2018, 04:41:09 pm »
+1

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.

prone alternating superman & high rep "safe" 45-deg back extensions (not "HYPER") were my goto's for back pain.

i've been contemplating getting a 45deg hyper again, in my mind, for like 6 months now..... ;/ really miss it.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1229 on: July 04, 2018, 04:43:53 pm »
0

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.

prone alternating superman & high rep "safe" 45-deg back extensions (not "HYPER") were my goto's for back pain.

i've been contemplating getting a 45deg hyper again, in my mind, for like 6 months now..... ;/ really miss it.

Thanks for the tip, I was thinking of doing 45 degrees hypers (oops read that wrong) back extension but would have to be on a bench on incline lol.
« Last Edit: July 04, 2018, 04:49:27 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/