12346
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2016, 09:38:32 am »haha the wind chill was -8 here yesterday.
EEK. heh!
I don't realize how good I have it..
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EEK. heh!
I don't realize how good I have it..
12347
Pics, Videos, & Links / Re: beast
« on: January 20, 2016, 08:54:29 am »
h ttps://www.instagram.com/p/BAMfdEGCctC/?taken-by=elite.coaching
one day I need to fig out what's up with this instagram crap. bleh.
maybe it's some kind of embedded setting people don't have enabled, yet gukl has it enabled for example:
- https://help.instagram.com/help/community/question/?id=10151549027531406
one day I need to fig out what's up with this instagram crap. bleh.
maybe it's some kind of embedded setting people don't have enabled, yet gukl has it enabled for example:
- https://help.instagram.com/help/community/question/?id=10151549027531406
12348
Pics, Videos, & Links / Re: funny / horrible training videos
« on: January 20, 2016, 08:53:06 am »
12349
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 19, 2016, 11:33:47 pm »
listened to a bunch of Ray Kurzweil tonight during my run, very very fun.
01/19/2016
Bio: Morning
sleep = 9
wakeup = 9:30 AM , BLEH
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
- surprisingly no upper body soreness
aches = none
injuries = toenails wrekt
bananas = 2
feel = good
Food
12 PM
- 1 x grape fruit juice
- 1 x beet + berry juice
- 1 x greek yogurt
Food
3 PM
- 1 x whole milk
- 1 x greek yogurt
- 2 x gatorade
Session: Evening
cold & windy, eh!
run: half marathon
- 13.40 mi in 1:46:49
- distance PR since getting the garmin watch, +3 miles
- pace: 7:58 min/mi
- speed: 7.5 mph
- calories: 1641
- strike: heel->toe, flat
splits:
- half marathon: 1:44:37
- miles 1,2: 6:36, 6:50
- miles 3,4,5,6,7: 7:25, 7:34, 7:46, 7:51
- miles 8, 9, 10, 11, 12, 13: 8:08, 8:21, 8:06, 8:39, 8:52, 8:58
- miles ~rest: ~9:22
hah.. every split except for 1, was slower than the previous.. so every single mile I got slower. that's funny. I wasn't trying to push it at all, was just relaxing & listening to some lectures. Legs started feeling dead around mile 11. Listened to several Ray Kurzweil lectures on machine learning, the brain, and where technology is headed. Just kept running basically, until the lectures were done. Good stuff.
Quads were tight the entire run so I didn't use my "faster form".
When I got home my lips/hands were numb, was like ~54 F outside with lots of wind, that's freezing to a Floridian.
graph of consistent speed decline, hehe:
http://i.imgur.com/w3tawkr.png
Food
9:00 PM
- 1 x whole milk
Food
- 1 x grilled chicken sandwich on wheat with shredded parmesan
- 1 x tomato bisque soup with parmesan cheese
- some brie and crackers
- some cookies and cream bark
- 1 x banana
quads are very tight right now. hopefully they are ok for tomorrow so I can do some short sprints (no distance).
tmw (hopefully) is calisthenics (rings) in session 1, and short sprints in session 2... quite possibly will change if i'm dead from what I did tonight. ;f
the fact that I could just run a half marathon distance on a whim is a good thing.. throwback adarq is emerging.
pc!
01/19/2016
Bio: Morning
sleep = 9
wakeup = 9:30 AM , BLEH
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
- surprisingly no upper body soreness
aches = none
injuries = toenails wrekt
bananas = 2
feel = good
Food
12 PM
- 1 x grape fruit juice
- 1 x beet + berry juice
- 1 x greek yogurt
Food
3 PM
- 1 x whole milk
- 1 x greek yogurt
- 2 x gatorade
Session: Evening
cold & windy, eh!
run: half marathon
- 13.40 mi in 1:46:49
- distance PR since getting the garmin watch, +3 miles
- pace: 7:58 min/mi
- speed: 7.5 mph
- calories: 1641
- strike: heel->toe, flat
splits:
- half marathon: 1:44:37
- miles 1,2: 6:36, 6:50
- miles 3,4,5,6,7: 7:25, 7:34, 7:46, 7:51
- miles 8, 9, 10, 11, 12, 13: 8:08, 8:21, 8:06, 8:39, 8:52, 8:58
- miles ~rest: ~9:22
hah.. every split except for 1, was slower than the previous.. so every single mile I got slower. that's funny. I wasn't trying to push it at all, was just relaxing & listening to some lectures. Legs started feeling dead around mile 11. Listened to several Ray Kurzweil lectures on machine learning, the brain, and where technology is headed. Just kept running basically, until the lectures were done. Good stuff.
Quads were tight the entire run so I didn't use my "faster form".
When I got home my lips/hands were numb, was like ~54 F outside with lots of wind, that's freezing to a Floridian.
graph of consistent speed decline, hehe:
http://i.imgur.com/w3tawkr.png
Food
9:00 PM
- 1 x whole milk
Food
- 1 x grilled chicken sandwich on wheat with shredded parmesan
- 1 x tomato bisque soup with parmesan cheese
- some brie and crackers
- some cookies and cream bark
- 1 x banana
quads are very tight right now. hopefully they are ok for tomorrow so I can do some short sprints (no distance).
tmw (hopefully) is calisthenics (rings) in session 1, and short sprints in session 2... quite possibly will change if i'm dead from what I did tonight. ;f
the fact that I could just run a half marathon distance on a whim is a good thing.. throwback adarq is emerging.
pc!
12350
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: January 19, 2016, 11:13:40 pm »What do you guys think about low tops vs high tops? Really want to get the D rose 6 boost, but its a high top lol
personal opinion with no advice: i hate high tops with a passion.. but, i've always had strong ankles & grew up wearing low tops. when playing basketball, I needed the ankle freedom, it helped my game.
12351
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2016, 11:01:25 pm »man i can sniff sub-170.
nice!!
Quote
need to make sure i keep protein plenty high. found a place near my office that makes quinoa, spinach, and chicken pesto "burritos" that has 75g of protein and like 3-400 fewer calories than chipotle. that's helping.
damn that sounds solid.
12352
Shoes / New Balance Vazee Sigma - spikeless + laceless sprinting shoes
« on: January 19, 2016, 04:20:01 pm »
pretty cool!
http://runningmagazine.ca/first-look-new-balance-introduces-laceless-spikes/
<a href="http://www.youtube.com/watch?v=hfhMFOvv67k" target="_blank">http://www.youtube.com/watch?v=hfhMFOvv67k</a>
http://runningmagazine.ca/first-look-new-balance-introduces-laceless-spikes/
12353
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 19, 2016, 02:39:16 pm »the elevation data is hilarious. flat terrain much?
hah ya.. i've laughed at it too. that's south florida for you.
there's nowhere to run where you would see a different elevation.. everything is consistently flat. probably better that way.
pc!
12354
Progress Journals & Experimental Routines / Re: #Eric'sGettingCutGettingButt
« on: January 19, 2016, 12:44:36 pm »I've been trying to not pay attention to too much stuff in the news n articles and what not.(even the one about the bill to confiscate "assault" weapons in georgia that failed) I happened to notice though in the dem debate about Hillary all of a sudden approves of gay marriage....even though looking it up in 2004 she's basically saying god made adam and eve not adam and steve. I don't know if she even knows who she is anymore considering shes a politician chameleon just saying whatever she thinks will attract voters.
Bernie has crazy ass hair but he would be waaay better than Hillary and her orange jump suit.
Also, Bossaball looks amazing
daaamn she did say the "Adam and Steve" slogan once didn't she.. I think I remember her saying that. If so, foul.. I picture a toothless redneck saying that, not an educated woman. :f
edit: I couldn't find it, so she probably didn't say it. I really recall her saying that though. Maybe it was a comedy skit that my brain merged together. dno. weird.
edit #2: so as I was running... it came to me that Sarah Palin might have actually said that.. so the "not an educated woman" comment would definitely apply.
+1 if you find the clip on youtube.. I don't want to search for it, it's going to result in all kinds of weird recommendations on my youtube dashboard. lmfao.
pc
12355
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 19, 2016, 12:40:14 pm »
that superset 3 seems brutal after supersets 1 & 2.
good stuff, beast.
good stuff, beast.
12356
Nutrition & Supplementation / Re: Vegetarianism
« on: January 19, 2016, 12:29:23 pm »Any veggies on here?
Considering going lacto-ovo. I eat so much meat, 90% for 'protein'...which is dumb cos ethically i don't like eating meat and i can get plenty of protein without it. I'll probably still eat a steak or something if I go out, not going to be anal about it, but that still represents a HUGE reduction in my meat consumption. I was a vegetarian before i started training properly, and I'd like to go back.
I've switched mostly to lacto-ovo in recent months. I get plenty of protein from eggs (cage free), yogurt (greek), cheese, and milk. I definitely need to eat more veggies though, havn't been eating as much lately. I love eating like this. I feel better (physically and ethically) eating this way.
I too have ethical issues eating meat/poultry etc. If I purchase meat/poultry myself, I make sure to get free-range/no hormones (etc) products. Unfortunately the chicken/meat I eat ~1x/week going out (bbq/restaurants etc), I have no idea what their sources are. It bothers me but not as much as when I was eating like that EVERY DAY. So I feel better about it.
I don't think I could ever go full vegan, I love meat/chicken too much. This smoked brisket I eat once in a while is too good to give up completely. Personally, I just need to keep focusing on keeping my meat/poultry intake down to 1-2x/wk.
Quote
Any tips? regarding protein or any other nutrients (iron etc).
I'd still consume a tonne of milk, cheese, eggs, yoghurt, whey protein - from these i don't see any problem getting enough protein. Other non-dairy sources?
What's the consensus on soy?
Also mycoprotein - is there anything that makes it a no no?
Sorry lots of questions. Would be interested to hear from any other veggies!
no advice/answers from me here, i don't dig as deep into nutrition. considering the type of training you are into, lacto-ovo seems alot "safer" than vegan though. I don't suspect your training will suffer at all by going lacto-ovo.
on a side note, Jim Wendler said recently to his followers or people wanting to see gains, "eat 1.5 lb. of meat per day".. I understand his advice and agree it's effective if pure strength & mass is what you are after.. but i'm not into that at all (ethically or health-wise). If those were my goals, i'd rather achieve them through a diet void of 1.5+ lb. of meat per day (GOMAD is similar). I'm glad i'm "reverse bulking" now though, love being light.
pc!
12357
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2016, 11:15:15 pm »
01/18/2016
Bio: Morning
sleep = 8
wakeup = 8 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 1
feel = good
Food
8:30 AM
- 1 x orange juice
- 1 x greek yogurt
Session: Morning
11 AM - 12 PM
upper calisthenics:
- listened to some nice simon peyton jones lecture
- progress again
- hit an L-sit for ~5sec or so.. so, I can't hit an L-sit without counter balancing by positioning myself back more.. i just can't get my legs up with torso completely upright, hip flexors just too weak and tight. fwiw, leaning back is difficult.
- did some cool mixed grip pullup stuff: pulling myself up to one side of the bar then going underneath and going the other side etc, did a bunch of those. could be why my lats are so sore.
- did some nice 'walking dip' stuff on the parallel bars.. picture walking with the legs but instead with arms, and a dip between each step.. so ~10 or so.. few sets of this.
- a bunch of movements & holds with legs "split", tons of glute.. really helped with planches too, made progress on those
- lots of other stuff
Food
12:30 PM
- 1 x peanutbutter sandwich on english muffin
- 1 x whole milk
- 2 x gatorade
- some cookies and cream bark
Food
2:30 PM
- 1 x greek yogurt
Session: Evening
6:30 PM - 7:30 PM
run:
- 9.19 mi in 1:05:57
- ipod: listened to an Idris lecture (dependently typed functional programming)
- calories: 1,122
- pace: 7:11 min/mi
- speed: 8.4 mph
- strike: heel->toe & flat, focused on hip ext
- decent run.. happy with it.
splits:
- mile 1,2,3: 6:47, 6:53, 6:56
- mile 4,5,6,7,8,9: 7:21, 7:20, 7:28, 7:19, 7:24, 7:17
- mile ~10: ~8:33
surprisingly consistent splits considering how INSANELY CHOPPY my running data looks.. none of my runs have looked this choppy. I guess it's due to how i was focusing on hip ext.. definitely didn't feel like I was going up & down with my pace during my run:
nuts ^^
Food
8:00 PM
- 5 x eggs sunny side up
- some leftover brisket
- 1/4th pint haagen dazs
Food
10 PM
- 1 x grape fruit juice
- 1 x greek yogurt
lats are very sore from today's calisthenics.
probably just going to run tomorrow night.. then wed is rings + short sprints.
pc!
Bio: Morning
sleep = 8
wakeup = 8 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 1
feel = good
Food
8:30 AM
- 1 x orange juice
- 1 x greek yogurt
Session: Morning
11 AM - 12 PM
upper calisthenics:
- listened to some nice simon peyton jones lecture
- progress again
- hit an L-sit for ~5sec or so.. so, I can't hit an L-sit without counter balancing by positioning myself back more.. i just can't get my legs up with torso completely upright, hip flexors just too weak and tight. fwiw, leaning back is difficult.
- did some cool mixed grip pullup stuff: pulling myself up to one side of the bar then going underneath and going the other side etc, did a bunch of those. could be why my lats are so sore.
- did some nice 'walking dip' stuff on the parallel bars.. picture walking with the legs but instead with arms, and a dip between each step.. so ~10 or so.. few sets of this.
- a bunch of movements & holds with legs "split", tons of glute.. really helped with planches too, made progress on those
- lots of other stuff
Food
12:30 PM
- 1 x peanutbutter sandwich on english muffin
- 1 x whole milk
- 2 x gatorade
- some cookies and cream bark
Food
2:30 PM
- 1 x greek yogurt
Session: Evening
6:30 PM - 7:30 PM
run:
- 9.19 mi in 1:05:57
- ipod: listened to an Idris lecture (dependently typed functional programming)
- calories: 1,122
- pace: 7:11 min/mi
- speed: 8.4 mph
- strike: heel->toe & flat, focused on hip ext
- decent run.. happy with it.
splits:
- mile 1,2,3: 6:47, 6:53, 6:56
- mile 4,5,6,7,8,9: 7:21, 7:20, 7:28, 7:19, 7:24, 7:17
- mile ~10: ~8:33
surprisingly consistent splits considering how INSANELY CHOPPY my running data looks.. none of my runs have looked this choppy. I guess it's due to how i was focusing on hip ext.. definitely didn't feel like I was going up & down with my pace during my run:
nuts ^^
Food
8:00 PM
- 5 x eggs sunny side up
- some leftover brisket
- 1/4th pint haagen dazs
Food
10 PM
- 1 x grape fruit juice
- 1 x greek yogurt
lats are very sore from today's calisthenics.
probably just going to run tomorrow night.. then wed is rings + short sprints.
pc!
12358
Bios / Re: Animals
« on: January 18, 2016, 10:37:05 am »
nice work by the cat. dog owner didn't react much .... kind of seems like he didn't want to prevent his dog from chewing through the kitten.
12359
Mixed Martial Arts / Re: Misc MMA News
« on: January 18, 2016, 08:24:14 am »
"is this the greatest moment of dominick cruz's life?"
"no. the greatest moment in my life was realizing i didn't need a belt to be happy"
nice.
<a href="http://www.youtube.com/watch?v=4sZbKxJ6Dfk" target="_blank">http://www.youtube.com/watch?v=4sZbKxJ6Dfk</a>
"no. the greatest moment in my life was realizing i didn't need a belt to be happy"
nice.
12360
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2016, 11:27:17 pm »
relaxed, coded, watched NFL playoffs, 60 minutes, Billions (on showtime), and some UFC.
Billions was pretty good, worth watching.
01/17/2016
Bio: Morning
sleep = 9
wakeup = 10 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads alot, hamstrings alot, groin slightly, upper body tight, chest sore
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 4
feel = tired
Food
1 PM
smoked bbq:
- lots of brisket
- some bbq pork
- lots of mac & cheese
- roasted corn on the cob
- half of a bread roll
- 1/2 pint haagen dazs ice cream
Food
6 PM
- 1/2 pint haagen dazs ice cream
Food
9 PM
- 4 x fried bananas with brown sugar/butter on a bed of peanut butter
- 1 x whole milk
i love this damn adarq specialty dish. ;f
Session: Recovery
9:30 PM
- stretching
- good stretch.. lots of quad/adductors
Food
11 PM
- some whole cottage cheese
got some coding in. mostly messing with parsing/analyzing data from my garmin's .FIT files. going to mess with it some more tomorrow. some stuff here:
http://www.adarq.org/lets-nerd-the-f-out/garmin-reverse-engineering/msg114508/#new
pc
Billions was pretty good, worth watching.
01/17/2016
Bio: Morning
sleep = 9
wakeup = 10 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads alot, hamstrings alot, groin slightly, upper body tight, chest sore
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 4
feel = tired
Food
1 PM
smoked bbq:
- lots of brisket
- some bbq pork
- lots of mac & cheese
- roasted corn on the cob
- half of a bread roll
- 1/2 pint haagen dazs ice cream
Food
6 PM
- 1/2 pint haagen dazs ice cream
Food
9 PM
- 4 x fried bananas with brown sugar/butter on a bed of peanut butter
- 1 x whole milk
i love this damn adarq specialty dish. ;f
Session: Recovery
9:30 PM
- stretching
- good stretch.. lots of quad/adductors
Food
11 PM
- some whole cottage cheese
got some coding in. mostly messing with parsing/analyzing data from my garmin's .FIT files. going to mess with it some more tomorrow. some stuff here:
http://www.adarq.org/lets-nerd-the-f-out/garmin-reverse-engineering/msg114508/#new
pc