Adarq.org

02/26/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves alot, hamstrings somewhat, back sligthly
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick




Food

10 AM

- 1 x greek yogurt



Food

2 PM

- 1 x greek yogurt



Food

6:30 PM

- 1 x cadburry egg
- 1 x thera-flu




Food

8:45 PM

- big amount of stir fry veggies: carrots, potato, sweet potato, butternut squash, brussels sprouts, asparagus
- grilled chicken
- some mixed nuts



Food

10 PM

- 2 x wheat toast with peanut butter
- 1 x whole milk



Food

12 AM

- 1 x thera flu




calves really sore.. but feels like soreness from the calf raises, not from the running.. a "different type of soreness". Decided to completely rest today.. felt sicker today than the previous days soo..

pc!

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

legs feeling great today.

02/24/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick



Food

8:30 AM

- 1 x pure green tea
- 1 x oatmeal with honey
- 1 x greek yogurt



Food

2:30 PM

- grilled chicken rice and beans
- some pita bread
- 1 x water w/ lemon



Session: Afternoon

4:30 PM - 5:30 PM

calisthenics: upper & lower
- felt great
- straight leg hip exercises are really improving.. hip flexion/abduction is getting stronger.
- some really nice pullup/dip variations
- lots of nice 'single leg squat' variations and lunges



Food

5:30 PM

- 1 x whole milk



Food

6:30 PM

- 1 x water w/ lemon



Session: Stretching

8:30 PM - 9:30 PM

- some light stretching
- feel good



Food

- 6 x eggs scrambled
- 2 x wheat bread w/ peanut butter
- 1 x cara cara orange
- 1 x banana
- 1 x biscotti
- 1 x orange juice
- 1 x water w/ lemon
- some mixed nuts

this one's for adarq: https://www.facebook.com/UniversityK9DC/videos/464239737101094/?fref=nf

that's a friend from high school. she's a trainer for problematic dogs.

nice.

my oldest silky walks perfect.. younger one is hard to handle, he's out of his mind. plus lots of different sounds scare him so if he gets scared he just starts pulling and going crazy.

lmao! you're pretty tech savvy too.. how did you miss that?

ya I occasionally resize it, but not so much.

pc!

amazing dunks from allstar weekend.. that d-league reverse pump was really beautiful.

<a href="http://www.youtube.com/watch?v=SDdnQz17RDs" target="_blank">http://www.youtube.com/watch?v=SDdnQz17RDs</a>

Quote from: LBSS on February 22, 2016, 06:54:32 pm

Quote from: Eric on February 22, 2016, 06:28:36 pm

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

lol. i've been doing them as partials, to a box. gonna decrease the box height over time.

The shrimp has given the forum some fun times in the past : http://www.adarq.org/strength-power-reactivity-speed-discussion/utilization-of-strength/

Many all-stars in there : steven miller , JC , sickenin vendetta , RJ

just re-read that thread.. man.. brutal. It was like a prison yard here.