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Progress Journals & Experimental Routines / Re: FP's log
« Last post by adarqui on Today at 02:49:01 pm »
3/19
200m *4 @ 39s,32s,31s,35s


3/22
400m*3 @ 1:20, 1:36, 1:32
15 min cardio

yeah this is some weak shit. It appears my top speed has suffered the least but my sprint repeatability is almost gone

it might come back quick though, ie if it's actually already there but just needs to be expressed a bit.

Quote

7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this


daaamn lol. that old session was good stuff in 98 F.
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Progress Journals & Experimental Routines / Re: FP's log
« Last post by FP on Today at 01:23:14 pm »
3/19
200m *4 @ 39s,32s,31s,35s


3/22
400m*3 @ 1:20, 1:36, 1:32
15 min cardio

yeah this is some weak shit. It appears my top speed has suffered the least but my sprint repeatability is almost gone


7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this

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Date: 23/03/2019
Soreness: quads, hamstring

Condition: It was a really nice sunny day, with a little bit of wind. A good day to run. I even took my light shoes out, but it was a sled session too, so since I recorded my 30m sprints, I was expecting more. maybe the sled session and warm up was too much. The shoes felt a little narrow, like the mid of my big toe was in but everything after outwards was tight and walking with it I felt there was support more on the outside than the inside of the balls of my feet.

Warm up
   ankle mobility
   calf stretches dynamic
   walking calf raise
   hamstring stretch lying down dynamic
   quad stretch walking
   quad stretch on edge of bench
   glute bridge on bench single and double leg
   leaning knee drives with cable @30kg
   standing upright knee drives with cable @30kg
   back stretch front and back
   cable core rotations just to stretch back x 3 reps

Plyometrics/warm up
   reverse lunge to explosive concentric movement x 3 each side @5kg dumbbells in each hand
   single leg 25" box jumps x 3 each leg
   30" box jumps x 5

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 30m
   Alternating high knee drills x 30m
   Sprint starts to 1 step x 3
   iliopsoas stretch

Workout
   2 x 10m heavy sled runs @44kg
       
   2 x 10m sled runs @10kg

   2 x 10m sprints/accelerations

   2 x 30m sled runs @10kg

   2 x 30m sprints /w light 3-4 ounch shoes
      - recorded this and the result was disappointing, will discuss at end of post as I recorded it myself so had to put it near finish line.

Cool down
   stretch
   walk back

Comment
It was an amazing day, which led to an amazing session and then disappointing results. The sleds felt amazing especially when doing non loaded sprints after. 30 mins left to do 30m sled sprints, so last do unloaded runs I had 2-3 mins rest. the run felt really fast and amazing, but looking at the video, the timing was really bad. As if the light shoes had no effect or that I have been running really slow all this time, but looking at slow motion you can see my feet rotate, I land on the outside of my feet and then my feet rolls inwards. you can see this at 2:00 min.
The time I got from the run was average 4.35. :raging:
The reason for the bad time can be because of the sled workout, or maybe because of the energy and time I took just to get into position before sprinting out or because of the shoes. I also ran the second time with 2-3 mins rest, which felt really good too, but the camera ran out of space and only recorded my just walking to the start line.  :uhhhfacepalm:

Judge for yourselves.
<a href="http://www.youtube.com/watch?v=JIlt38nsiII" target="_blank">http://www.youtube.com/watch?v=JIlt38nsiII</a>
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- run 9.89 km in 54:43

- stretch

AERS. thought about doing an extra lap and pushing closer to 10.5 but no need. i'll get close to 11 next week. plan is tempo tomorrow but i'll see how my legs feel.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on Today at 12:14:58 pm »
word, makes sense. just curious.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 11:27:39 am »
yo!

157 is a big jump, no?

been slowly drifting up for a while now. so nah, not a big jump. but def heavy for me.

Quote
last i remember you were in the 140s. was the gain on purpose?

ya 147-149 in December probably. slow drift upwards. too many milkshakes :ninja:

nope not on purpose. I eat alot but usually my activity negates it. I've put in a ton of activity this year so, not sure why it's drifting up so consistently. I actually feel kinda "fat" right now. I mean compared to kenya-darq (139) and boxing/dunking physique.

i stopped looking at the scale a while ago .. only recently did it just because i felt heavy and wanted to see. Maybe not looking at the scale helps creep the weight up.

also i feel like there was a weight-surge after I started lunging. glutes/thighs def got bigger, but so did fat areas.

I like not looking at the scale, even if it potentially has some weight-related drawbacks. It's just another thing I don't want to obsess about.

I'm pretty sure those 10k PR's, 12k PR, and 12k+5k (total) happened w/ a bodyweight over 150. So i've been running ok with some more bodyweight on me. My 5k PR is still when I was 139-141 though (i forget, but it was low).

pc!
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by seifullaah73 on Today at 11:24:30 am »
has your stance gotten even closer or is it just the angle?

Def beastin' with that squat, it looked comfortable.

I was gonna mention the same thing too. Your feet are quite narrower than shoulder width, probably hip width. is it problematic for the hips if you do wider stance.

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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on Today at 10:52:52 am »
has your stance gotten even closer or is it just the angle?
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on Today at 10:52:01 am »
157 is a big jump, no? last i remember you were in the 140s. was the gain on purpose?
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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on Today at 12:29:16 am »
Bodyweight(AM): 88.0kg (23 March)
Diet compliance: 1/14 days
Daily Squat: 122/122 days
Activity:


Morning:
  

Noon:
   

Evening:
 


Notes:
  • I expected to lose more weight of the get go but i guess if you consider i started above 89kg 2 days ago this is fine..
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