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1
Date: 22/02/2018
Soreness: quads, glutes, hamstring, calves
BW: 64.5kg

Condition: It was a nice day, had a good amount of time I also realized why the reverse lung was easy, because I was stepping back and just going up and down rather stepping back and then forth, which I did today and it so tiring and more difficult than the former way I did it.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch
   single leg bench glute lifts x 5 each lift
   hip lifts x 20 sec each leg
   hip opening work
   
Workout
   Squat Jumps
     - 3 x 5 @empty bar (20kg)

   Reverse Lunges
     - 1 x 3
     - 3 x 8 each leg @30kg dumbbells in each hand
     - Note: I did 1 rep for left leg, then for right leg and then repeat so total of 16 reps, I did that for 2 sets then on the last set, I stepped back did 8 split squats then step forward and then repeat with other leg.

    Seated Calf Raises
      - 1 x 5 @60kg
      - 3 x 12 @100kg

    Single Leg Lying Cable Hamstring Curls
       - 1 x 3 @0kg
       - 3 x 8 @10kg each leg

Cool down
   stretch
   walk back

Comment
It was a nice session, the lunges was done wrongly, so I decided to do 2 sets correct way switching legs each rep then I did the old way I did last session to get a good workout on my quads. The calf raises was nice and hamstring curls becoming easier. So a good session.
 


     
2
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 03:40:12 pm »
track day!


02/22/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right pinky toenail (moderate), left groin somewhat (old injury/issue that seems to have been resurfacing lately, hurts when i do a crunch out of bed/cough etc, i've had this alot in my life, been bugging more & more lately, i think pullups exacerbated it)  :raging:, after track: right hip flexor slightly, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8

wakeup = 06:30 AM
- slept in unfortunately!
- back on track tmw

log:
06:45 AM: food: oatmeal + pink salt + tons of honey, water
08:45 AM: workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
11:00 AM: food: gu, water
11:30 AM: food: char hut: chicken sandwich loaded up, chicken on a pita loaded up, birch bear, water
12:30 PM: food: black tea
02:30 PM: food: water w/ lemon
03:00 PM: major toenail trim
TODO: leg drain, dinner snack


workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
- https://www.strava.com/activities/1420723035





3
- run x
abort! abort! left hamstring tightness. read the exchange between joe and adarq about joe's tightness issue and decided to bail after less than half a kilometer. will stretch gently but otherwise time to invoke AERS.

 :(

:(

but :highfive: @ AERS.

and ya, if tightness is getting worse during a run, never a good sign from my experience. The biggest problem that poses is: changes up your form, causes other muscles to compensate/do more work, ends up resulting in more issues. The best example I have for that is, if calves are injured, hamstrings will do more work -> causing hamstrings & other crap to get wrecked. If hamstrings are wrecked, calves will do more work, causing calves to get wrecked. I've experienced both of those. Makes sense too from a knee flexor perspective: one set of knee flexors becomes hurt, another set does more work, this new pattern isn't used to that and all kinds of problems can end up surfacing from this chain reaction.

If stuff feels weird, I personally say go for a light walk instead (<= 60min), hit up some non-exacerbating strength work, or just rest.

It seems that avoiding running through "impaired gait" is extremely important.. that's just what i've come to realize through trial & error.

pc!
4
22-02-18

Workout

Run -- 4.6mi in 38:54 [8:34, 8:12, 8:21, 8:31, 8:42 pace]

Notes

Tailwind out, headwind back on this one. Knee/calf thing seems fine. Noticed it very mildly towards end of run, but no clicking, pain or sensation when walking up stairs/bending knee, so I'm hopeful. Shall see what's what tmrw.

Average pace sub 8:30 and avg HR sub 150, that's a nice and new combo.

good news all around!! nice.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by fast does lie on Today at 02:45:17 pm »
Congrats on the 455!

King, I have an issue though. This morning I tried to do a half front squat at 225 lb and felt a pain in my knee cap that was a bit sharper than i'd liked. What happened, but when i go full paused front squat that never happens.

The reason I even tried doing half front squat was because the other day the bar slipped out of my shoulders when i did a 305 front squat.
6
Politics, News, & SHeeT! / Re: Guns in America
« Last post by adarqui on Today at 01:52:54 pm »
this made it to one of the random IG's I follow.



apparently the run i'm doing on Sunday will be a run to MSD (the school that got attacked).. didn't know that until today. I imagine it'll be huge... apparently the local running community is going to show up in big numbers, as well as probably lots of locals. figured it was going to just be a small run but, seems like it's going to be a "big event".

interesting.
7
Politics, News, & SHeeT! / Re: Guns in America
« Last post by adarqui on Today at 01:45:21 pm »


i hear you.

.. :/
8
Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on Today at 07:52:49 am »
if your back is holding you back from squats, be careful with sprinting. back-intensive movement.

true. im screwed..

btw not sure what's going on with my heart. im starting to worry. cud be caffeine withdrawals but ive never experienced it this way before. i can deal with the headache, but heart symptoms are really unusual
9
22-02-18

Workout

Run -- 4.6mi in 38:54 [8:34, 8:12, 8:21, 8:31, 8:42 pace]

Notes

Tailwind out, headwind back on this one. Knee/calf thing seems fine. Noticed it very mildly towards end of run, but no clicking, pain or sensation when walking up stairs/bending knee, so I'm hopeful. Shall see what's what tmrw.

Average pace sub 8:30 and avg HR sub 150, that's a nice and new combo.
10
Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by LBSS on Today at 04:25:19 am »
if your back is holding you back from squats, be careful with sprinting. back-intensive movement.
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