Adarq.org

yesterday:

08/08/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = none
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- 2 x wheat bread with peanut butter
- green tea
- beet juice
- almond joy



Food

5 PM

- huge salad: extra virgin olive oil + whole lemon dressing, cucumbers, carrots, garlic, tomatoes, grilled chicken, kalamata olives, 1 avacado, asiago cheese at the end
- green tea
- big chocolate chip cookie


Food

9 PM

- 2% milk
- wholefoods brownie

re: ping-pong being legit

<a href="http://www.youtube.com/watch?v=W-09GXzDL0I" target="_blank">http://www.youtube.com/watch?v=W-09GXzDL0I</a>

ya man so insane.

omfg @ #1 .. that's absolutely crazy.

I used to play ping pong at work .. we had tournaments and stuff. All i tried to do was kill the ball; I lost alot. There were a few really legit dudes though .. mostly people of indian, eastern european, and jamaican descent. It was really fun watching them up close, they looked a bit like pros.. the Indian dude was unbeatable.

PROGRAMMING HELL TODAY & YESTERDAY. ENVIRONMENT ALL WRECKED.

PULLING HAIR OUT.

ha nice. what's that from?

internet went out for a large portion of the day again... fffffffuuuuuuu comcast.



08/07/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~1 AM
wakeup = 10 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left hamstring slightly
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- english muffin with peanut butter
- green tea
- beet + tart cherry juice



Session: Afternoon

1 PM

run to court: 0.85 mi in ~6:30
- slow
- left ankle (hurting) and right achilles (achey/tight) to start off the run

jumps at court:
- 37 SLRVJ's each leg
- submax
- felt good!
- hamstring didn't bother me
- a few 10'6"s with L-SLRVJ
- had to stop because a lightning storm swept in.. had to get home fast, was scary

run home:
- a few "sprints"
- not sure of times

absolutely drenched

had to wait ~30 minutes before I could squat.. then had to do fast sets because it was still lightning but, further down

barbell half squat:
- 45 lb. x 10
- 135 lb. x 5 (fast)
- 155 lb. x 5 (fast)
- 175 lb. x 5 (fast)
- 195 lb. x 5
- 195 lb. x 10
- sets labeled "fast" were actually pretty powerful.. was surprised.. was really moving the weight good.

barbell calf raises - different angles:
- 135 lb. @ 3 x 15
- 135 lb. @ 2 x 20
- good!

barbell rhythmic quarter squats:
- 135 lb. @ 50
- no quad burn like last time, which made me stop at 30 reps

S1: neutral grip pullups: BW @ 2 x 5
S1: plate swings: 45 lb. @ 2 x 5



Food

4 PM

- whole chocolate milk

Food



Food

10 PM

- spinach salad with cucumber, tomatoes, garlic, and asiago cheese
- stir fry: grilled chicken, purple potatoes, kalamata olives, garlic, olive oil, mixed nuts, goat cheese at the end
- 2% milk



Food

12 AM

- 2% milk
- chocolate vegan fudge brownie




not much programming today.. training session + food shopping got in the way, plus internet being dead.

obviously we aren't noobs, but I just think he summed it up pretty good for the laymen follower on instagram:

nicodunks I never post things like this, but enough people have asked me to. For anyone interested in how to jump higher and dunk.. these are the three most important lessons I've learned (in order). 1) Jump more. How ever much you are jumping/dunking it is still probably not enough.
2) Sprint. No exercise is better at making you more athletic and explosive. 3) Get stronger. Pick a few lifts and get better at them. Lifting helps but don't let your pursuit of getting stronger take away from more helpful training. Stay healthy and motivated and you will make great progress.

holy shit @ that bounce.. hehe