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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 25, 2016, 11:10:06 pm »
02/25/2016
Bio: Morning
sleep = 8 hr
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick
Food
8:30 AM
- 1 x oatmeal with honey
- 1 x orange juice
Session: Afternoon
12 PM
walk with short light runs:
- 3.5 mi
- very light runs mixed in, variety of forms
- left calf very painful at times
left calf was crazy painful.. i’d do a short light run until it started tightening up, then i’d stop. on a few runs (mostly the first few) it was barely noticeable.
hamstring tendon felt fine. legs felt fine.
weird shit going on.
calisthenics:
- calf felt fine during calisthenics
- mostly lower body
- lots of single leg squat variations
- lots of hamstring work
- lots of hip extension/single leg glute bridges
- lots of calve raises (even 1 x 100)
- some L-sits, lots of pullup holds, lots of leg lifts
finisher:
- 15 minutes of alternating leg ~24” stepups
Food
~2 PM
- 1 x whole milk
Session: Recovery
~2:30 PM
- 15 minutes icing left calf
Food
3 PM
- 12” veggie subway sub
- bag of chips
- 1 x vitamin water
- 3 cookies
Session: Evening
6 PM - 7:30 PM
walk with short light runs:
- 6.5 mi
- calf so much better than earlier.. however, on second lap (last 3 mi), started getting painful
Food
8 PM
- big bowl of cereal (cheerios) with honey, banana & whole milk
- 2 x wheat toast with peanut butter
- 1 x cara cara orange
- 1 x greek yogurt
Session: Recovery
10 PM - 11 PM
- lots of painful as fuck deep tissue work on my left calf, itband, peroneals
- some hardcore calf stretching (left & right, more left)
Session: Recovery
11:30 PM - 11:45 PM
- ice left calf
Session: Flexibility
12 AM
- very good hamstring stretching.. did standing hamstring, but, made sure leg was completely extended (much harder with left than right). Got my left hamstring to completely relax by the end, felt really good.
legs felt so good today that I wanted to test out some very light runs (~5-6 mph x ~50 yards) .. really crazy how that low intensity running causes my left calf to explode. In the afternoon session, it was the medial gastroc that exploded first. In the evening session, it was the lateral gastroc. Interesting how much better it was in my evening session until that second lap.
pc
Bio: Morning
sleep = 8 hr
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick
Food
8:30 AM
- 1 x oatmeal with honey
- 1 x orange juice
Session: Afternoon
12 PM
walk with short light runs:
- 3.5 mi
- very light runs mixed in, variety of forms
- left calf very painful at times
left calf was crazy painful.. i’d do a short light run until it started tightening up, then i’d stop. on a few runs (mostly the first few) it was barely noticeable.
hamstring tendon felt fine. legs felt fine.
weird shit going on.
calisthenics:
- calf felt fine during calisthenics
- mostly lower body
- lots of single leg squat variations
- lots of hamstring work
- lots of hip extension/single leg glute bridges
- lots of calve raises (even 1 x 100)
- some L-sits, lots of pullup holds, lots of leg lifts
finisher:
- 15 minutes of alternating leg ~24” stepups
Food
~2 PM
- 1 x whole milk
Session: Recovery
~2:30 PM
- 15 minutes icing left calf
Food
3 PM
- 12” veggie subway sub
- bag of chips
- 1 x vitamin water
- 3 cookies
Session: Evening
6 PM - 7:30 PM
walk with short light runs:
- 6.5 mi
- calf so much better than earlier.. however, on second lap (last 3 mi), started getting painful
Food
8 PM
- big bowl of cereal (cheerios) with honey, banana & whole milk
- 2 x wheat toast with peanut butter
- 1 x cara cara orange
- 1 x greek yogurt
Session: Recovery
10 PM - 11 PM
- lots of painful as fuck deep tissue work on my left calf, itband, peroneals
- some hardcore calf stretching (left & right, more left)
Session: Recovery
11:30 PM - 11:45 PM
- ice left calf
Session: Flexibility
12 AM
- very good hamstring stretching.. did standing hamstring, but, made sure leg was completely extended (much harder with left than right). Got my left hamstring to completely relax by the end, felt really good.
legs felt so good today that I wanted to test out some very light runs (~5-6 mph x ~50 yards) .. really crazy how that low intensity running causes my left calf to explode. In the afternoon session, it was the medial gastroc that exploded first. In the evening session, it was the lateral gastroc. Interesting how much better it was in my evening session until that second lap.
pc
