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Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o 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.
         
   
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i hate situps so much. i used to do tons of them. fu*k, they suck.

come to think of it, i haven't done one in like 12 years, lol.

Lol they're terrible

20 minutes bike: idk 4.5 miles I think
10 minute row

Played with the new hack squat/leg press machine

Tabata 20 on 12 off for 12 rounds
Sit ups
Push ups

First 3 rounds of sit ups were: 13:12:11 I think then it went downhill. 
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picked up my new kinvara 9s today. excited to take them for a spin tonight. the kinvara 8s have just about 1200km/750 miles on them, which is good service.

awesome.

those 8's looked pretty beat up. got some good miles out of them.
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picked up my new kinvara 9s today. excited to take them for a spin tonight. the kinvara 8s have just about 1200km/750 miles on them, which is good service.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by LBSS on Today at 01:37:51 am »
faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.
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What are your goals these days?  I've been way too focused on myself to keep up with anyone else.

19:00 5k. will have to do it as a time trial since there are no races here. i'd also like to do it without getting any skinnier.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on September 19, 2018, 11:30:56 pm »
page 560!! :wowthatwasnutswtf: :ninja:

speed day!

I cheated and looked at my paces tonight, for today's sessions.. :( but it was fun, so fu*k it. no watch during the sessions though.

hit a 3:05 1km at the track. getting close to start cranking out those sub3 1k's and sub5 mile's again. this time, i'll keep at it. nothing else matters.



09/19/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 8.5
wakeup = 07:30 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: food: orange juice, rxbar, water
08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
09:00 AM: food: chocolate protein drink, water
10:00 AM: food: whole foods: horrible meal at the hotbar, some beef + mac and cheese (sucked), beet juice, water
01:00 PM: food: rxbar, pistachios, golden oreos, water
04:00 PM: food: coffee + 5 creams + 4 hersheys, peanutbutter banana bites, water
06:00 PM: food: rxbar, water
07:30 PM: workout: some "speee" (track, spikes) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
09:15 PM: food: jamba juice: beet/berry smoothie
10:30 PM: food: salt/vinegar chips, rxbar, water



08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
- https://www.strava.com/activities/1851985591






07:30 PM: workout: some "speee" (track, spikes, NW) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
- https://www.strava.com/activities/1853351088





happy about that ~1km+ .. felt about right.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by adarqui on September 19, 2018, 11:17:30 pm »
i hate situps so much. i used to do tons of them. fu*k, they suck.

come to think of it, i haven't done one in like 12 years, lol.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by adarqui on September 19, 2018, 11:16:23 pm »
nice. seems like you're dialing in again.

get it! :ibsquatting:

also, you got pinned at home alone? fuuuq. use the safeties if you can :ninja:
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on September 19, 2018, 12:42:20 pm »
7 minute jog....fucking fire drill went off
32 minute jog, felt decent, starting to see signs of certain aches so going to maybe take Thursday to just bike and row

Did some OH pressing and face pulls

30 push ups

sit up test 1 minute: idk the pace i need to go so i just decided to go for the full minute at an even pace and ended on 28.  So i got 28 today and I didn't feel too worn out, i felt myself starting to break down but yesterday when i did it by 26-28 i was flailing and shit and was burnt out by maybe 40-50 seconds in.  I did another set after but cramped up a few reps in and considering the jump i made just from yesterday to today, by next Saturday i am hoping to be good to go.  One thing i did was some hip flexor stretches and stretched my quads which are amazingly tight.
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