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11
Date: 14/08/2018
Soreness: low back
BW: 9st 12lbs
Condition: It was cool outside but it was hot inside the gym and the fans were not helping. It was a dry sort of heat.

Warm up
   ankle mobility
   calf stretch
   lying hamstring stretch
   quad stretch 2 variations
   glute bridge on bench
   hip holds with cable at 15kg x 20 secs

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
      - 3 x 20,15,20 @170kg

   Back Extensions @45 degrees
     - 1 x 7 @bw
     - 3 x 7 @60kg barbell

   Shoulder front and side press superset
     - 1 x 10 each side @10kg dumbbells

   Tricep dips
     - 1 x 10 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the 50kg dumbbell was no doubt heavy but was able to do the workout each leg and rest between legs. Spend a few weeks on this weight till my body gets used to it and it feels comfortable like 40kg. The jump squats was ok, the back extension I used a barbell and I keep my arms straight with barbell hanging off the end of it and just lift my upperbody up. Did leg press calf raise as doing it with barbell puts pressure on my lower back. Then did some upperbody work. slowly by slowly getting off the post workout supplement whey protein shake.
12
Track & Field / Re: Track & Field News
« Last post by adarqui on August 14, 2018, 10:15:36 am »
Mondo Duplantis, pole vault U20 WR holder.

he put on a show.. crazy.

<a href="http://www.youtube.com/watch?v=eXkgGZjfmpQ" target="_blank">http://www.youtube.com/watch?v=eXkgGZjfmpQ</a>
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Progress Journals & Experimental Routines / Re: FP's log
« Last post by FP on August 13, 2018, 11:21:53 pm »
8/13

Trap Bar DL:
235*8
325*8
345*8,5 (grip)

Squat:
295*5
275 3*8 (90s rests)

Bench:
155 2*8,
145 *8 (90s rests)

Leg Press:
540 *8,
590 2*8

Pullups *8,5
- lats feeling completely deactivated

-decent. A little weak after tourney weekend, squat after trap bar DL is bad, back is pretty fried. Most of my weight room sessions will look like this (hypertrophy) to try maintaining muscle during my cut.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on August 13, 2018, 11:08:46 pm »
light + speed day.

green mucous. fuck. getting better though, generally.



08/13/2018

bw = 143 (lots of "retention")
bw before bed last night = ?
soreness = none
aches/injuries = none (nice!)
other = cold worse early on, better later on
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 7 (brutal sleep .. planned on getting up at 5:30 AM..)
wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 20/27 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?

log:
07:10 AM: lots of water
07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
09:00 AM: workout: bw
09:30 AM: food: 3 x banana, orange juice, rxbar, umcka cold medication, lots of water
12:00 PM: food: 4 x hersheys, water
02:30 PM: food: rebbl golden milk (omg, i sip it so slow), rxbar, lots of water
06:30 PM: food: rxbar, water
08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
09:30 PM: food: umcka cold medication, big bowl of chicken soup, french bread, water
10:30 PM: food: koia coconut almond protein drink, water



07:50 AM: workout: now I know my 3hills-park hill-path-1 mile time: 7:45 (damn hah) :: moderate (grass/dirt/hills/rocks, still sick, FASTED): 1h @ {w/u, 7:47, 6:52} + {hard hill path mile, 7:45} + {ez hill mile w/ 4 30s strides} + {c/d, 9:50 to 7:57}
- https://www.strava.com/activities/1769294885

that hill path mile was pretty rough. I mean I felt ok during/after, but hard to get some speed. I'd like to really improve my speed on the "flat" during this effort. I could make up alot of time there if I could somehow get the paces down to low 5's on that flat part of the path, for each lap.





09:00 AM: workout: bw
- surprisingly not weak

3-5sec paused dead hang ng pulllups: BW x 8
full dips: BW x 8




08:10 PM: workout: light + short-relaxed-speed (grass, sick): 1h @ {17 x 20-40s efforts / 1:5X light recovery, 4:28 peak} ::: felt great, lots of power
- https://www.strava.com/activities/1770468209







that hill workout i did earlier.. made me feel *really* good. heh.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on August 13, 2018, 09:35:39 pm »
5/8/18
Weighted pull ups - bw x 5, +10 x 6, +5 x 7, bw  x 7
Standing BB press - bar x 10, 40 x 3, 50 x 6, 45 x 8, 40 x 8
Bent over DB rows - 32 x 6, 28 x 8, 24 x 10
Incline DB Flies - 12kg DB x 15 + 5, 5, 5, 5
Lateral raises 12kg x 10, 10, 10
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Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« Last post by mstf on August 13, 2018, 08:46:25 pm »
about 3x a week now due to keto. no sous vide, just grilled atm
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Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« Last post by adarqui on August 13, 2018, 04:52:32 pm »


new york strip with cauliflower mash (with some cream, butter, sour cream), and roasted brussel sprouts

how often do you eat steak? your steaks always look crazy good. :wowthatwasnutswtf:

you still sous-vide'n?
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on August 13, 2018, 12:38:03 pm »
Lower back and it band along with forearms are sore.  I have no clue wtf happened.  This wk will just be walks and when I'm not oddly sore I will start doing body part splits for a traditional bodybuilding workout.

Getting a massage on Thursday so hopefully that will help with my mid back pains.  Right between my shoulder blades always gets super tight and hopefully rub everything else out.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 13, 2018, 12:11:58 pm »
- run 8.57 km in 46:08

- stretch

right knee and right toe bugging a bit. the knee started after the treadmill run on sunday. left hamstring also started feeling, not tight, just kind of present in a way, about 5 km in. might be time for new shoes. i've put about 1000 km on these.
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800m+ Running and/or Conditioning / Re: Misc Running Videos
« Last post by LBSS on August 13, 2018, 12:06:57 pm »
<a href="http://www.youtube.com/watch?v=GbzHyUS9z5U" target="_blank">http://www.youtube.com/watch?v=GbzHyUS9z5U</a>

tbh i'm surprised the iten fitness tourism industry isn't more built out than it seems to be, given how many rich fitness hobbyists there are. at a glance this place looks like a foreign guy profiting off of indigenous culture, which sets off alarm bells. happens all over the world in the tourism industry, including here in pakistan. not impugning this dude in particular, maybe he's doing things right. easy to do things wrong, though.
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