Adarq.org

just found hilarious.. thanks for telling us about your dad who could dunk in 8th grade. could be a bot, you never know.

spoiler!!!!

possible robbery.. just from the stats alone... ??

resssttt. did a 22 hour fast (last night @ 9:30 PM to today at 7:30 PM)



01/02/2016



Bio: Morning

sleep = 9 hr
wakeup = 10:30 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, adductors slightly, calves alot (left especially - very sore)
aches = none
injuries = some toe nails, left & right 2nd toenail especially


legs feel better after lifting. calves are pretty wrecked. they were crazy tight all day, but then improved significantly after 9 PM.


Food

7 PM

- 5 x banana
- 6 x eggs over easy, some as a rye bagel sandwich with shredded parmesan
- 1 x greek yogurt
- tomato bisque soup with shredded parmeson



Food

9 PM

- peanut butter with some m&m's sprinkled in




stomach is wrecked.. not eating for so long then eating big, has it gurgling. I feel like i'm going to weigh alot tmw, lots of water retention.

pc

who is Page Hathaway?

Really nice! Integrates with Garmin Connect also. It gives you more data & statistics, weather conditions during your run etc. They also have some nice challenges.

01/01/2016



Bio: Morning

sleep = 7 hr
wakeup = 9:30 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = quads, hamstrings, adductors, glutes slightly, calves alot (left especially - very sore), shoulders slightly
aches = none
injuries = some toe nails, left & right 2nd toenail especially



Session: Afternoon

1-2 PM

bodyweight upper:
- mostly dip/pullup/chinup variations, also with added weight (dip belt). several core/pushup variations also
- notables:
- parallel bar dips: BW + 30 lb. @ 3
- neutral grip pullups: BW + 30 lb. @ 4



Food

2:00 PM

- 1 x chocolate soy milk



Food

2:30 PM

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



Session: Evening

8-9:20 PM

run:
- 6.68 mi in 51:08
- mentally dead
- strike: midfoot/forefoot
- power: moderate
- stride frequency: high
-
- splits:
- mile 1: 6:36.9
- mile 2: 6:37.8
- mile 3: 6:54.6
- mile 4: 7:35.9
- mile 5: 8:29.9
- mile 6: 8:54.3
- rest: 5:58.4
- annoyed with myself.. wanted to keep the pace I had in mile 4, for miles 5 & 6 & the-rest, but didn't.

lift:
- heels elevated on all squat lifts, except for rhythmic quarters

bb deep squat:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 5
- 175 lb. x 5

bb deep squat, emphasizing total speed (fast EIC):
- 135 lb. @ 2 x 10
- decently fast

bb paused deep squat, 3-sec pause:
- 135 lb. @ 1 x 5

bb rhythmic quarter squat:
- 135 lb. x 20
- forgot how good these feel.. glutes/quads were wrecked in a good way.

bb calf raise, toes elevated:
- 135 lb. x 10
- left ankle was "burning a little" after that set.. it's fine now, but, was weird at the time, so stopped.



Food

- 4 x banana
- 2 x greek yogurt
- some chocolates
- a bunch of peanut butter out of the jar



taking sat AND sun off hoping left calf heals up, it's crazy tight right now.

lifting (upper and lower) was good & fun today. legs + glutes are really feeling it already from those lower body lifts.

pc!

aksfoaks

http://status.linode.com/incidents/mmdbljlglnfd

It has become evident in the past two days that a bad actor is purchasing large amounts of botnet capacity in an attempt to significantly damage Linode’s business.

sux.