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21
Date: 29/01/2023
Soreness: shin splits

Condition: slightly cold and windy

warm up - 15 mins
   cycling
   dynamic and activation static stretches

Track warm up - 45 mins
   sprint drills
   sprint starts 2 point stance

Workout
   stair jumps - continuous jumps starting 2.5, 3, 4, 4, 4
      - 2 x 5 reps of entire steps

   medicine ball under hand forward throw
      - 2 x 5 throws - landing 7m @10kg balls

   sprints
      - up to 3m - took 3 steps
      - up to 7.25m - took about 6 steps

Cool down
   stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 01, 2023, 07:35:43 pm »
Tuesday 31st January 2023

Feeling more sore all over today, right QL achey again.


Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Recovery

Afternoon -

Toe curl ISO : 4x45secs
Towel Toe curls - x20, x30, x30
Hammer curl tricep extension overcoming ISO:Near closed position  3x35secs
Calf Raises: flat on floor - Controlled - BW x25, Bent knee BW x25

Bicep curl ISO: - 35 Seconds Against rail
Side bend ISO, hip supported, staggered stance: 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : 4x45 Seconds
Split squat ISO on balls of foot, rear leg straight: 3x45secs

Sartorius seated bent leg pull against opposite leg or stairs 3 x 45secs
Peroneal external foot rotation ISO against floor: 3x35secs
Wall sit, heels off the floor: - at 90 degrees - pushing into floor  3x45secs-  2/10 right VMO/Quad tendon pain
Romanian Deadlift ISO : Hands behind head - 3x 45secs

Squat, bodyweight : controlled x 25

-----
Walking: 22 mins
stretch

Evening -

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 3/10 down to 2/10 right VMO insertion pain
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 01, 2023, 07:22:28 pm »
Monday 30th January 2023

A little tired from yesterday. Sore upper back



Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Recovery

Afternoon -

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x35secs 3/10 right VMO pain


Evening -

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x30 Seconds - 3/10 going down to 1/10 right VMO insertion pain
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 01, 2023, 06:43:44 pm »
- run 47:33, 9.37 km
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on February 01, 2023, 06:20:25 pm »
So I pretty much hit my macros spot on, I'm sure it's not exact but close enough

Calories: 2614
Protein: 191
Carbs: 136
Fats: 151

Supposed to be 3103, 225, 139, 183

I'm assuming I'm higher since I can't find the exact foods n what not.and I can just do a protein shake with milk when I get home to hit it.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on February 01, 2023, 12:08:54 pm »
Did chest onSunday, massage yesterday,

Today shoulders tris

Oh press: super sore from the massage so I wanted to go light and slow and keep front delt volume low
3x10@115

Leaning db side raise: 3x10 at 25s
Cable rear delts upper and lower: 3x10
Face pulls: 3x10
Cable triceps pushdowns: rope and straight bar
3x15

Behind the head db tricep extensions
45s for 4 sets

Then a shoulder burner, walk

Meals: protein shake with honey
Rice cake and peanut butter

Going to eat lunch
1.2lbs steak( 1/3 for lunch and the rest for my meals later)
Mushrooms,  onions, carrots
And I bought keto tortillas that are 3 carbs each with a salad and apple
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on February 01, 2023, 04:35:58 am »
31 January

TREADMILL : 45 minutes / 6.5K

I hate treadmill with passion, but its freezing and windy outside so had no other option ( it doesn't help that my most convenient run time is around 9PM ).
Very much out of shape, but ill get it back.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 31, 2023, 08:34:35 pm »
- speed work
-- warm up x 2 km
-- 800m x [3:00, 2:55, 3:00]
-- cool down
added a rep, will add another next time. these are probably too fast for half marathon prep - i'd be better off doing more, slower - but i like keeping them in as a way to measure progress against the eventual goal of a sub-19 5k.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on January 31, 2023, 05:08:21 am »
30 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg
3@75kg ( extra set )

BB OHP:
12@25kg
12@25kg
12@30kg
12@30kg
12@35kg
-Switched from seated db to standing bb. This has better ROM for sure.

SATED ROWS:
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg
12@59kg ( +6 kg )

CABLE WOOD CHOPPERS: 3x15 each side @ 11kg
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 30, 2023, 08:26:39 pm »
- run 57:13, 9.36 km
w/gf, so pretty slow and relaxed. felt nice, we ran in the park in the moonlight.
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