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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« Last post by seifullaah73 on Today at 11:55:14 am »Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st
lol scale is messed up
Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.
Warm up
ankle stretch sort of dynamic
ankle mobility (rotations)
hamstring stretch - lying, seated and standing (bent knee and straight)
quad stretch - lunge and on bench
high knee hold /w/o hands using cable @30kg
hip thrust single leg x 5 sec x 5
back stretch - front and back
Workout
Explosive reverse lunges
2 x 5 each leg @20kg dumbbells in each hand
Jump Squats
3 x 5 @30kg
Bulgarian Split Squats
1 x 5 each leg @bw
3 x 7 each leg @20kg dumbbells in each hand
Note: left shin was grazed by edge of bench last session, so this time scab was grazed off and saw blood on my socks which is over the area.
Single leg calf raises
1 x 5 each leg @bw
2 x 7 each leg @40kg - difficult with one leg
Cable machine was used so I had to find alternative to single leg reverse hyperextension
Shoulder press front and side
2 x 10 each side @10kg dumbbells
Weighted isometric single leg hip thrusts /w leg on bench
2 x 30 seconds hold @30kg dumbbell
Cool down
stretch
walk back
Comment
It was a good session, squat jumps feel awkward as the depth just changes and I have to try to stay in one place. Bulgarian split squat is grazing my shin but no biggy. Single leg calf raise on edge of plate is difficult weight is going down and down. The isometric workout is where I have two benches apart, shoulders on one and i place a single leg on a bench slightly ahead so my hips goes to the floor, upper shoulder and heel are in contact with the bench everything else is elevated. I lift my hip up and hold a weight on my hips and hold my hips up and my body so it is straight line and hold it there using my hamstring and glutes.
Soreness: quads, hamstring
BW: 7st
lol scale is messed upCondition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.
Warm up
ankle stretch sort of dynamic
ankle mobility (rotations)
hamstring stretch - lying, seated and standing (bent knee and straight)
quad stretch - lunge and on bench
high knee hold /w/o hands using cable @30kg
hip thrust single leg x 5 sec x 5
back stretch - front and back
Workout
Explosive reverse lunges
2 x 5 each leg @20kg dumbbells in each hand
Jump Squats
3 x 5 @30kg
Bulgarian Split Squats
1 x 5 each leg @bw
3 x 7 each leg @20kg dumbbells in each hand
Note: left shin was grazed by edge of bench last session, so this time scab was grazed off and saw blood on my socks which is over the area.
Single leg calf raises
1 x 5 each leg @bw
2 x 7 each leg @40kg - difficult with one leg
Cable machine was used so I had to find alternative to single leg reverse hyperextension
Shoulder press front and side
2 x 10 each side @10kg dumbbells
Weighted isometric single leg hip thrusts /w leg on bench
2 x 30 seconds hold @30kg dumbbell
Cool down
stretch
walk back
Comment
It was a good session, squat jumps feel awkward as the depth just changes and I have to try to stay in one place. Bulgarian split squat is grazing my shin but no biggy. Single leg calf raise on edge of plate is difficult weight is going down and down. The isometric workout is where I have two benches apart, shoulders on one and i place a single leg on a bench slightly ahead so my hips goes to the floor, upper shoulder and heel are in contact with the bench everything else is elevated. I lift my hip up and hold a weight on my hips and hold my hips up and my body so it is straight line and hold it there using my hamstring and glutes.
but it was fun, so fu*k it. no watch during the sessions though.
