Adarq.org

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!

happy 400th page!




































 

  nice use of whitespace

thanks! 400 pages x 15 posts = 6000 posts. tehe.

- squat 315 x 1,1,1,1,1,1,1,1,1,1

 

<a href="http://www.youtube.com/watch?v=zn6k3gXCszE" target="_blank">http://www.youtube.com/watch?v=zn6k3gXCszE</a>

http://www.runnersworld.com/rt-web-exclusive/kenenisa-bekeles-wake-up-call

<a href="http://www.youtube.com/watch?v=yS_ewc76LJ8" target="_blank">http://www.youtube.com/watch?v=yS_ewc76LJ8</a>

<a href="http://www.youtube.com/watch?v=Y41U9fms58A" target="_blank">http://www.youtube.com/watch?v=Y41U9fms58A</a>