Adarq.org

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.

02/13/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves (HORRIBLE), quads, glutes, hamstrings (tendons too)
- from most to least
- still sore but getting better.
- right hamstring, right quad, right glutes more sore than left.
aches = right elbow a little
injuries = toenails wrekt
feel = good but sore



Food

8 AM

- ito-en sugarless green tea (first caffeine drink in over a year probably)
- 1 x greek yogurt



Session: Morning

9 AM - 12 PM

warmup: walk/light sprints
- ~4 mi

run:
- 5.38 mi in 41:33
- 11 x 400m “fast” with 400m very light jog in between
- pace: 7:44 min/mi
- speed: 7.8 mph
- first 2 400’s near 11mph, ~5:30 min/mi
- calves/legs/body too dead to run powerfully though

splits:
- miles 1: 6:50
- miles 2,3: 7:12, 7:41
- miles 4,5,6: 8:17, 8:27, 8:12

cooldown: walk
- ~4 mi



Food

12 PM

- 1 x 2% milk



Food

2 PM

- amazing (israeli) couscous dish with sautéed olives, garlic, serrano, red pepper, grilled chicken,  squeezed lemon, olive oil
- 1 x beet + tart cherry juice
- 1 x blood orange
- some java-chip ice cream



Food

8 PM

- 1 x banana
- 2 x egg rolls
- some spicy pistachios
- a few red chill chips
- some brie and crackers
- water with lemon
- big bowl of fiber one cereal with 2% milk & honey



Session: Stretching

- throughout the day (~6-7PM, ~9-10PM)
- calves mostly.. forefoot propped up on a ~2-3" book. really good stretch
-- actually provided some relief.. calves are still destroyed but, stretching definitely helped.



i can barely walk. lmfao

pc

this john jordan guy (in red) has some really sick hops.. he won the d-league dunk contest. I LOVE his reverse pump dunk, holy shit.

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