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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 08, 2016, 10:15:28 pm »
02/08/2016
Bio: Morning
sleep = 7
wakeup = 7 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 2
feel = good
Food
7:30 AM
- 1 x greek yogurt
Session: Morning
9 AM
bodyweight walking lunges:
- 6 x length of soccer field (~104 lunges per)
-- So.. 6 x ~104
-- pretty tough but.. was good.
-- legs super-swole after & all day.
- ~9:16 AM - ~9:45 AM (need to get an exact time next time, messed up)
upper body calisthenics:
- really strong.. taking last week off made me feel great
- very strong split-leg dips (BW x 9)
- very strong & fast (explosive) full range, close grip chinups: BW x 10
- bunch of other stuff, but only ~30 minutes, not an hour like usual
glute bridges:
- 1 x 20
- wanted to finish off with 5 x 50 but.. glutes were shaking so bad, so cut it.
calf raises:
- 1 x 25
- same as above (except 5 x 25)
- dead, done
Food
11 AM
- 1 x chocolate milk
Food
12 PM
- big bowl of red kidney beans and white rice, with jalapeno/serrano pepper
- a bunch of cape cod sweet red pepper chips, really good.. maybe 2 servings (~30+ chips)
- some almonds
- 1 x greek yogurt
- small bit of ice cream
Food
6 PM
- 5 eggs mixed with green pepper/mushroom
- big bowl of cheerios with honey & whole milk
- 1 x orange juice
legs are pretty dead.. hoping they aren't insanely sore tomorrow. I imagine they might be... :F I plan to run early in the morning so.. would be nice if they recovered quite a bit.
so i'm adding very high volume lunges into the mix.. also plan to add high volume glute bridges/calf raises. Also hill sprints at some point. And speed work on sat/sun.
So I might actually do this:
- M/W/F: lower + upper calisthenics/bodyweight
-- M/F are optional upper and/or lower.. ie, might want to just do upper on Fri before speed work Sat etc.
- Tu/Th: Long runs
- Sat/Sun: Running on a track and or hill sprints, more speed work oriented
pc!
Bio: Morning
sleep = 7
wakeup = 7 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 2
feel = good
Food
7:30 AM
- 1 x greek yogurt
Session: Morning
9 AM
bodyweight walking lunges:
- 6 x length of soccer field (~104 lunges per)
-- So.. 6 x ~104
-- pretty tough but.. was good.
-- legs super-swole after & all day.
- ~9:16 AM - ~9:45 AM (need to get an exact time next time, messed up)
upper body calisthenics:
- really strong.. taking last week off made me feel great
- very strong split-leg dips (BW x 9)
- very strong & fast (explosive) full range, close grip chinups: BW x 10
- bunch of other stuff, but only ~30 minutes, not an hour like usual
glute bridges:
- 1 x 20
- wanted to finish off with 5 x 50 but.. glutes were shaking so bad, so cut it.
calf raises:
- 1 x 25
- same as above (except 5 x 25)
- dead, done
Food
11 AM
- 1 x chocolate milk
Food
12 PM
- big bowl of red kidney beans and white rice, with jalapeno/serrano pepper
- a bunch of cape cod sweet red pepper chips, really good.. maybe 2 servings (~30+ chips)
- some almonds
- 1 x greek yogurt
- small bit of ice cream
Food
6 PM
- 5 eggs mixed with green pepper/mushroom
- big bowl of cheerios with honey & whole milk
- 1 x orange juice
legs are pretty dead.. hoping they aren't insanely sore tomorrow. I imagine they might be... :F I plan to run early in the morning so.. would be nice if they recovered quite a bit.
so i'm adding very high volume lunges into the mix.. also plan to add high volume glute bridges/calf raises. Also hill sprints at some point. And speed work on sat/sun.
So I might actually do this:
- M/W/F: lower + upper calisthenics/bodyweight
-- M/F are optional upper and/or lower.. ie, might want to just do upper on Fri before speed work Sat etc.
- Tu/Th: Long runs
- Sat/Sun: Running on a track and or hill sprints, more speed work oriented
pc!
nice use of whitespace 
