Adarq.org

05/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: 4 AM
wakeup = 12 PM
bw = 150
morning resting heart rate = didn't measure
soreness = calves slightly (right more-so)
aches = none
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange), right hip flexor (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = normal



Food

12:30 PM

- greek yogurt
- green tea
- a few chocolates



Session: Recovery

1 PM - 1:30 PM

- tennis ball rolling
- lots of quad/hips/glutes/calves/peroneals



Food

4 PM

- greek yogurt



Session: Evening

5:30 PM

walk:
- 6.01 mi in 1h:24m:17s
- avg speed: 4.3 mph
- splits: 15:10, 14:11, 13:43 , 13:51, 13:48, 13:34
- basically PR'd my 1 mile time for walking - 4 times. All of those 13:xx's are under my previous PR of 13:54:
-- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg116406/#msg116406
- last split stuff: hit 4.9 mph, best pace 12:09
- getting closer to walking 5mph.. hehe.
- breathing: mostly nose

- on that last split, which was the fastest.. I really got my feet involved more, by staying taller. it allowed me to get more of a springy foot at each toe-off.

maybe all of the hip stuff i'm doing lately is paying off.. feels like it, to be honest.

right foot felt weird after walking.. also some toenails were acting up. hope walking fast doesn't somehow hurt them more than running heh.



Food

7 PM

- 2% milk



Food

8:30 PM

- big stir fry: grilled chicken, carrots, brussels sprouts, garlic, white onion, olive oil, lemon juice, goat cheese
- goat cheese FTW 
- a ton of cherries
- some chocolates


Food

10 PM

- hot mint tea
- biscotti



Session: Activation

2 AM - 3 AM

- mostly overcoming holds (higher intensity), unweighted, for ~30+ seconds
- standing bent leg hip flexion: got knee possibly highest ever, while remaining upright.
- standing straight leg hip abduction: good but these are tough
- standing straight leg hip extension: better than previous
- standing bent leg hip extension + knee flexion: better than ever possibly, really contracted my hamstrings hard
- standing bent leg hip abduction: these are rough, best ever though.. really abducted the hell out of my thigh
- standing/bent over straight arm rear fly hold: kills upper back/rhombs/rear delts

my right hip flexor and hips don't really bug me at all when i'm doing this.. that gives me some hope. Compared to when I stretch my hip flexor -> that actually bugs it badly.. so this stuff is probably far more beneficial anyway; i'm improving strength and ROM.

I really like this stuff.. it's like calisthenics but, unweighted.. just focusing on the limb itself. I imagine I will have less risk of tendonitis doing stuff like this.. which is important. Trying to heal up.

Eventually i'll summarize what i'm doing lately.. i'm just experimenting with it now.. but it's all aimed at keeping my CNS fresher, recovering more / breaking down my body less, focusing more on technique, focusing more on improving hip power, getting my calves used to a faster running style, healing up some chronic issues i've seemed to have acquired (toes, hip flexor, hips, right foot, elbow).

My goals are still: middle distance speed & single leg jumping.. it's just now i'm going to try and figure out things from a "quality over quantity" perspective..



Food

3 AM

- grape fruit juice
- 2 x greek yogurt


pc!

not sure. I saw it on TNT last night. tbh, the full episodes probably aren't worth watching.. they are over-produced, way too much commentary etc.

young hollywood looks so much bigger now.

<a href="http://www.youtube.com/watch?v=0rLR68VqOWo" target="_blank">http://www.youtube.com/watch?v=0rLR68VqOWo</a>

Quote from: Raptor on May 17, 2016, 09:46:42 am

Do you take any pre-workout supplements such as NO Explode? If not, you should try it, see what happens.

I don't, and I tend to shy away from those for various reasons. I don't want to become dependent on them to have a good workout. Also, I feel like it's an "artifical" boost that will lead to me burning out faster, because I'm performing better than I could have otherwise.

What I need is something to fix my mental feeling. My muscular system seems fine when I lift. But mentally I feel tired. But hey, I'll give that pre-workout stuff a try! Or maybe I should experiment with just caffeine first?

caffeine is enough for me.. it's always been enough to fix that "mental fatigue", from my experience. I used to add bustello cappuccino mix to milk etc, but that's overdoing it. Simply getting caffeine from something like pure green tea can be a difference maker. I'd try it from a "healthy source" like green tea first, to see if that alone gives you a kick.

pC!

Yep. Super sloppy from both sides at times. Quite odd that Curry still hit some amazing shots but couldn't get some regular (for him) ones down the stretch.

I'm hoping OKC wins but think CLE sweeps TOR and if healthy they take the lot.

ya CLE did damn good against GSW last year with 2 of their ALLSTARS missing.. if CLE is healthy, going to be tough for anyone in the west.

I'd still like to see a GSW/CLE rematch.. both squads healthy. I thought last year CLE would own them, then bang love/kyree out.. even with those guys out, Cleveland was dominating them until Kerr changed up the roster and played small ball.. then it was game over.

OKC on the road!

DAAAAMN.. wtf

Westbrook is quickly becoming my favourite player given his comebacks from poor quarters and halves. Still too many turnovers tho.

ya what a turn-around.. that 3rd quarter was sick.

Great game.. Unfortunately I think the real story is steph's 7 turnovers. Sooo many sloppy passes. It's weird too because OKC started out that way in the first. Then they tightened up.. Then GSW had tons of sloppy plays the rest of the game.

I still think GSW wins the series, but it aint going to be easy.

Hope TOR can heal up a bit for CLE by the time they get home. They need V************** back.

pc!

JUST A REMINDER...... Dunk King tonight after Game 1 between GSW/OKC.. (i think).

 

was going to implement features today... but then... CODE CLEANUP DAY (yet again).

cleaning up a ton of stuff..

aaaaahh.. it's fun though.