Adarq.org

If you wanna do it , do it like a boss.

<a href="http://www.youtube.com/watch?v=az90yZiPxBg" target="_blank">http://www.youtube.com/watch?v=az90yZiPxBg</a>

ya that's serious boss level.

sick!!

02/15/2016

Bio: Morning

sleep = 8 hr
wakeup = 9 AM
- horrible
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves (bad), hamstrings slightly
aches = none
injuries = toenails wrekt
feel = good but sore



Session: Recovery[/b]

9:15 AM - 11:45 AM

walk:
- 9.22 mi in 2h:21m:28s
- pace: 15:20/mi
- speed: 3.9 mph
- form: drop hips, some decent knee bend, activate lower abs/glutes

fawk! missed 4 mph by like ~30 seconds.. hit 8 miles in ~2h:00m:30s

splits: (hehe)
- miles 1: 15:08
- miles 2,3,4,5: 14:16, 14:27, 14:53, 14:39
- miles 6: 15:11
- miles 7: 16:08
- miles 8: 15:08
- miles 9, ~rest: 17:47, 17:18

left hamstring (belly/tendons) started getting tight around mile ~7.

when I walk... I should try and see if I can get to a sustained 4.5 mph.. I can sustain 4 mph, which if you double it, is kind of what I sustain when I run long distance (~8 mph) .. so, maybe if I can get to 4.5 mph when walking, i'll magically run 9 mph.. 5mph walking, 10mph running.

weird idea but might make some sense.. :f



Food

12 PM

- 1 x 2% whole milk
- 1 x tbsp flax oil



Food

4 PM

I LOVE THIS MEAL.

- amazing couscous meal: israeli couscous + saute {grilled chicken, olives, garlic, red pepper, serrano pepper, olive oil, lemon}
- big blood orange
- water with lemon



Food

9 PM

- 2 x whole wheat toast with peanut butter
- 1 x greek yogurt
- 1 x banana
- 1 x beet + tart cherry juice



Session: Recovery

9 PM - 10 PM

- lots of calf, quads, and hamstring massage
-- painful, really dug in

- some light stretching also



please calves, please, feel great tomorrow morning when I wakeup.. so I can run 15+ miles. Watch.. my calves will feel great but my hamstrings will be dead. If my calves are still dead i'll just walk + do calisthenics.

 

gn

Lol I didn't even notice it was you without all the hair.

jaja ya. it's short right now. trademark (or not) beanie tho. ;f

seems like every thread I read, has several great posts by Merrick 

Thanks guys....been training a kid who wants to play college ball. 2 weeks in the weight room and hes doing really well. all simple shit. Good lil player, were looking at some small local colleges (juco, 1 d3 and an naia) just to get him in and hooping somewhere. After that hos play can speak for itself. So ive been lifting regularly.

Somehow....at 178lbs I managed to deadlift last night at 8pm and squat this morning at 10am. And did well.

Deadlift : 135 x10, 225 x8, 315 x1, 405 x1, 425 x1, 405 x3, 405 x3, 315 x10, 315 x10, 315 x10. Cool. Some assistance work.

Squats....hams sore...so this was unexpected. 135 x10, 225 x5, 315 x1, 365 x1, 365 x1, 315 x5, 315 x5, 275 x8, 275 x8, 275 x8. Box jumps.

Great bar speed on everything. Sweet.

nice! 

leanness

http://running.competitor.com/2014/04/nutrition/racing-weight-are-you-really-lean-enough_30332

http://www.runnersworld.com/race-training/your-fastest-weight

http://www.ncbi.nlm.nih.gov/pubmed/6650717

can barely walk. calves = wrecked.



02/14/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves (HORRIBLE)
aches = none
injuries = toenails wrekt
feel = good but sore



Session: Morning

9:30 AM - 12 PM

walk: ~3 mi

calisthenics:
- upper & lower
- at the end of the workout: deep dips: BW x 14
- really good skin the cats
- best L-sit
- progress on front lever
- lower stuff was unloaded but still good .. hip flexors are def getting stronger


walk: ~3 mi
- playing around with walking techniques and looking at the watch data, funny how when i drop my hips and focus on glutes/low abs, i can hit ~4-4.5 mph consistently.



Food

12 PM

- 1 x 2% milk



Food

3:30 PM

- big bowl of pasta with grilled chicken



Food

9 PM

- 2 x whole wheat toast with peanut butter
- 1 x banana
- 1 x greek yogurt
- 1 x beet + tart cherry juice
- some water melon



Food

10 PM

- some ice cream



some calf stretching throughout the day.

amazing how wrecked my calves were after barely doing anything that friday night.. that's not good. eh.

pc

one of the weirdest things i've experienced..

so, calves are destroyed.. I've walked ~7 miles today (3 miles up to park for calisthenics, 3 miles back, and 1 mile dog walk..

anyway, i'm walking through the pain, not a problem. I've done stuff like this many times. In mile 7, during my dog walk, my left calf pain disappears completely & suddenly. My calf then starts to feel warm & very relaxed/light. My left ankle feels "very explosive/bouncy". It's been like that for 30 minutes. No change in my right calf, but the right calf isn't nearly as bad as left.

i dno that's just extremely odd. I can't recall ever experiencing something like this. It's almost as if my "brain let go completely" of any tension it was creating.

pc

klay

<a href="http://www.youtube.com/watch?v=Wop4O_VFTdk" target="_blank">http://www.youtube.com/watch?v=Wop4O_VFTdk</a>

<a href="http://www.youtube.com/watch?v=qtCss0bxp2g" target="_blank">http://www.youtube.com/watch?v=qtCss0bxp2g</a>



steph

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

<a href="http://www.youtube.com/watch?v=y8juKqnYrpE" target="_blank">http://www.youtube.com/watch?v=y8juKqnYrpE</a>



oh man.. nasty shooting.