Adarq.org

http://arstechnica.com/security/2016/01/time-warner-and-linode-report-possible-password-breaches/

https://securityintelligence.com/news/ddos-attacks-storm-linode-servers-worldwide/

great vid.. playground dunk contest with some sick dunkers.

<a href="http://www.youtube.com/watch?v=iPG77G5NZd4" target="_blank">http://www.youtube.com/watch?v=iPG77G5NZd4</a>

01/06/2016



Bio: Morning

sleep = 9 hr
wakeup = 10:00 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, legs a bit tight, left shin painful (but went away ~1 hr after waking up)
aches = right elbow slightly, left achilles SLIGHTLY (on only a few strides) when I ran in the evening
injuries = toenails wrekt.


teeth cleaning & stuff pushed back my morning.


Session: Afternoon

2 PM - 3 PM

upper:
- mostly dip/pullup/ng pullup variations

- notables:
-- parallel bar dips: BW x 10
-- dead hang ng pullups (pulling up even higher now): BW x 7
-- dead hang pullup singles: BW + 30 lb. x singles
-- went to failure: dead hang ng pullups, parallel bar dips, dead hang pullups; adding 10 lb, 20 lb, 30 lb.
-- parallel bar dip partials at the bottom: BW x 15-20

- dip belt snapped at 40 lb.
- finished with core (leg lifts from dip & pullup position)

- pulling up higher on my pullups/chinups/ng pullups etc.. because of strength gains.. if i pull up a bit higher, it'll make muscle ups easier



Food

3 PM

- 1 x failife whole milk



Food

3:30 PM

- 6 x eggs over easy
- 1 x greek yogurt
- 1 x orange juice
- 2 x banana



Session: Evening

7:45 PM

crap session.. dead

jump rope warmup:
- 5 x 100, very fast
- based on this, figured it would be a good session

run:
- 3.71 mi in 24:48
- legs tight (quads especially), felt my achilles "ache" on a few strikes, mentally dead
- strike: mostly heel->toe
- avg speed: 9.0 mph / 6:41 min/mi
- max speed: 11.4 mph

splits:
- 5k: 20:21
- ^^ ran like crap and actually ran my best 5k since running with the watch.. heh
- mile 1: 6:16.3
- mile 2: 6:40.0
- mile 3: 6:39.5

got to this ~3.5 mi point and decided to just head home because of how I felt, primarily due to the achilles ache. That "jolt" it took yesterday definitely strained it a bit. It doesn't seem like anything serious though soo..

lift:
- bad

bb deep squat, pausing on low pin:
- planned on doing 155 lb. @ 5 x 5
- instead i did:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 5
- cut the workout here well early.



Food

- fake greak salad with a decent amount of grilled chicken
- 1 x greek yogurt



Food

- 1 x fairlife whole milk



a combination of things wrecked my evening workout.. including kcal intake.

that long run yesterday might have drained me quite a bit too, even though it was only ~2 miles more than I usually run on my long run.. quad tightness and right elbow definitely suffered from that run.

all good tho.

Yeah man fairlife milk is pretty much handmade for athletes lol.  the fat free version is 80 cal, 0 fat, 13g protein, 6g carb. I mean how great is that lol perfect for cutting

nice! ya it tastes good as fuq too!@$

I got teh whole milk.

Quote from: adarqui on January 06, 2016, 12:50:15 am

run:
- 10.69 mi in 1:25:42
- pace: 8:01 min/mi
- FAIL
- wanted to hit sub 8 min/mi every mile.. actually thought I was on pace. I need to better figure out how my virtual pacer works.
- 1st mile was 6:xx, 2nd & 3rd were 7:xx, 4th-10th were 8:xx, 11th (10+) was 7:xx

Over 17km now, niiiiice, approaching half marathon distance. Isn't this some kind of distance PR?

thx! ya it's a distance PR since getting this watch.

8mins mile average pace is pretty good too for first attempt.

ya it's ok. it's just that I thought I was on pace for sub 8 every mile, so I didn't increase my speed. so that annoyed me once I saw the stats ;f

I like using the virtual pacer, it's going to make me shoot for higher quality (every mile) in each session.

pc man

are you looking for really good but subelite people like that dude? or elites, too? and normals?

sub-elites and elites

pc!