Adarq.org

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

watched the christian taylor one.. that was GREAT.

watching the high jump one now.

rio opening ceremonies were solid.

and...

gisele

i was watching michigan's first game of the year, against hawaii. first possession, michigan gets down to the hawaii six, knocking on the door. people are going nuts. then they snap the ball and run away from the endzone and out of bounds! no touchdown. then, on the next possession, they line up in a bonkers formation and run around kind of aimlessly, lateraling the ball until someone gets tackled.

fans very frustrated and confused, but i remember saying to myself, they just feel bad for hawaii and want to spot them a couple of possessions.

i'm sure what happened last year, in that michigan vs michigan st game, is causing lots of weird nightmares.




i had a nightmare last night.. it's one i have at least once a year or so.. it's me being back in high school. that's literally the nightmare, me having to go to school (non-college).

yesterday:

08/03/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings
aches = lnone
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

9 AM

- 3 x wheat bread with peanut butter
- green tea
- beet + tart cherry juice




Food

5 PM

- stir fry: grilled chicken, broccoli, garlic, peppers, turmeric, 1 big beet, olive oil, mixed nuts, goat cheese at the end
- 1/3rd cup whole wheat couscous
- green tea



that was really solid



Food

8 PM

- almond joy
- beet juice

man i love ice cream.. but i actually don't miss it - haven't had it in a while. I think what I don't miss the most about it, is the sugar crash I get from it. I can't eat a small amount. I basically have to down a pint. That seems to be the only thing keeping me from eating it now.. so I don't crave it as much anymore, because of that.

;/