Adarq.org

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. 

ray lewis

<a href="http://www.youtube.com/watch?v=vZYXuFw0I2U" target="_blank">http://www.youtube.com/watch?v=vZYXuFw0I2U</a>

12/30/2015



Bio: Morning

sleep = 8 hr
- falling asleep has been tough lately.. FEH
wakeup = 10:30 AM 
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly, adductors slightly, left calf
aches = none
injuries = some toe nails, left & right 2nd toenail especially



Session: Morning

1 PM - 2 PM
- way too late..

upper body calisthenics:
- at the park!!!
- worked on 'move progressions' instead of repping out dips/pullups etc.
- when I go to the park, i'll focus more on trying to achieve various positions instead of repping stuff out. This way, I have more energy/strength for each attempt.
- working on progressions for front level, muscle up, dip L-sit, pullup L-sit, front lever pushup
- almost killed myself doing double leg swings on the dip bars... went to high forward then too high backwards and lost control, almost face planted but I caught myself on the bars and muscled out of it. could have been bad! heh
- supinated pushups (on a bar) are weird, but I like them
- alternate grip pushups/pullups are tough too
- definitely made progress
- lots of core at the end, improving
- also hit dips @ 7 and dead-hang ng pullups @ 7 after everything

so much fun.. next session i'll probably go back to my backyard so I can add more weight to dips/pullups -> work on my strength more



Food

2:30 PM

- 1 x chocolate soy milk
- 1 x greek yogurt



Food

3:30 PM
- WAY TOO LATE.. especially considering I have an evening session to do

anthony's coal fire pizza:
- 2 x pizza slices (tomato, basil, mozzarella)
- a decent sized portion (1/3rd) of a huge calzone
- lots of salad

ate alot but didn't over-do it.



Session: Evening

8:30 PM - 10 PM

run:
- 6.66 (lul) miles in 51:59
- mostly forefoot WITHOUT any heel strike..
- first 3 miles: moderate power, fast stride frequency
- mile 1: 6:23.0
- mile 2: 6:34.9
- mile 3: 6:49.1
- after that I ran miles at 7:xx, 8:xx, and 9:xx .. focusing on stride freq like crazy without any power.. it's pretty tough.
- 5k: 20:37
- 10k: dno how to get it off the garmin site.. I've known these times lately because they are "my best since using the watch".
- legs felt good, stomach felt heavy, mentally weak.

lift:
- felt good, but mentally weak.

bb deep squat:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 10
- 135 lb. x 10
- on a good note, deep squatted my bodyweight x 10.. hehe.

toes elevated bb calf raise:
- 45 lb. @ 3 x 10

bb rdl:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 10
- 135 lb. x 10

was going to do a set of 20 .. then pussed out.. then I was going to do 3 x 10 at my top weight.. then pussed out.

I think on friday, i'm going to take a similar approach (PLAY) to how I do upper body.. going to just have fun and do all kinds of stuff for an hour. expect extreme soreness -> or maybe not.



Food

11:30 PM
- way too late

- 6 x bananas
- 6 x eggs
- 1 x orange juice



Computer Programming

- lots of haskell stuff, primarily server side html rendering from CRUD, php style.




all in all, good day.. but, since I got off to such a late start, everything was LATE.. really annoying.

not going to run tomorrow morning. instead, i'll just run at night. Friday will be similar to today, but, with that "Play" style for lower body. I'm having lots of fun with the calisthenics stuff for upper. I want to have more fun training lower body.

gn!