Adarq.org

regardless of aches/injuries/sleep, body felt so loose/light this morning.. those holds I did last night had an effect.



12/22/2015

Bio: Morning

sleep = 6 hours (HORRIBLE.. probably fell asleep around 3, couldn't sleep)
wakeup = 9 AM
bw = 157 lb
morning resting heart rate = didn't measure
soreness = upper back, abdominals (very sore), calves, hamstrings
aches = left hamstring tendon (BLEH!, I think that warmup before yesterday's run tweaked it a little)
injuries = some toe nails



Food

- 1 x greek yogurt



Session: Morning

- 1 hour tennis
- just hit, hit good



Food

- 1 x gatorade
- 1 x greek yogurt



Recovery: Nap

- 1 hour



Food

- 1 x gatorade with 1 tspn salt



Session: Evening

raining out

run:
- ~6.5 mi
- ~1 hour
- slow/moderate
- worked on stride frequency without power, because sidewalks were wet.. but really worked on turning over my legs, more of a drill.. soo fast strides but not going too far heh.
- towards the end I hit some good sidewalk and put more power into it, felt good

both achilles, hamstrings a little achy.



Bio: Evening

bw = 154 lb
soreness = same as earlier + hamstrings, glutes
aches = ankles/achilles, right hamstring tendon

left hamstring tendon feels better.



Food

- 1 x grape fruit juice
- 4 eggs sandwich on wheat with shredded parmesan cheese
- some veggie stir fry: brussels sprouts, potatoes, asparagus, carrots, mushrooms
- 6 x small chocolates



Food

- 3 x small chocolates



Throughout the day:

- long holds: standing hip flexor, standing ham string, standing adductors (submax split), kneeling, low squat, glute/ext rot, lats



going to step up my bodyweight exercise game.. I really want to play around more with resistance, instead of just lifting.. that's what I wanted to do initially but drifted away from it. I'll probably do some very short sprints (~5-10 strides) mixed in with BW stuff at this park which has some 'bar equipment'.

also, didn't lie down or sit down much today.. stayed standing (standing desk etc).. also did some stretch/holds while standing, stuff I can hold for a long time.... feeling it a bit, tendons/muscle a bit achy.. feel loose though.

going to keep that up ^^ for a few weeks.. see what happens.

gn!

dip variations.. i've never thought about a bunch of these, tons of good stuff in here.

<a href="http://www.youtube.com/watch?v=uA8y0FK9vEA" target="_blank">http://www.youtube.com/watch?v=uA8y0FK9vEA</a>

<a href="http://www.youtube.com/watch?v=jL_A2PTJ5T4" target="_blank">http://www.youtube.com/watch?v=jL_A2PTJ5T4</a>

a thread for various bar (or misc) exercises.

cats are such ninjas

they should have done a P60 also, I imagine that would be better than P45.



https://repository.cardiffmet.ac.uk/dspace/handle/10369/7048

Exploring the Optimal Inter-Repetition Rest Duration to Maximise Power Velocity and Force During the Squat Jump

The use of inter-repetition rest within a set (IRR) has been reported to
 attenuate the decline in power performance when compared with continuous
 repetition set configurations. However, the effect of IRR duration between
 single squat jump repetitions is unknown. This knowledge might be
 advantageous to optimize power development. Twenty male subjects
 completed four squat jumps at 20% of a 1 RM back squat under four different
 protocol conditions: TR0 = no IRR between repetitions (reps), P15 = 15
 seconds(s) between reps, P30 = 30 s between reps and P45 = 45 s between
 reps. Peak force (PF), peak velocity (PV), and peak power (PP) were
 measured for each trial. Significant increases (P < 0.05) in PP and PV were
 noted during P30 from Rep (R)1 to R3 and R4, and P45 R2 to R4. Comparison
 of likewise repetitions across conditions show that subjects were able to
 produce superior PP and PV efforts during R4 across all IRR conditions
 compared to with TR (Figures 6-8). This was statistically significant during P45
 for PV and PP (R4 PP P = 0.004, R4 PV P = 0.002). Mean NET values for the
 four conditions show a linear increase in PP, PF, and PV with an increase in
 IRR (although non-significant). In agreement with Hansen et al. (19) and
 Hardee et al. (20-22), the results demonstrate a positive influence of IRR to
 enhance power output. Strength and Conditioning Coaches could use IRR to
 accelerate the learning process and increase power during training. Of the
 four conditions explored, an IRR of 45 s appears optimal to maximize power
 output during a squat jump.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616075/

The effects of bodyweight-based exercise with blood flow restriction on isokinetic knee muscular function and thigh circumference in college students

Abstract
[Purpose] The purpose of this study was to investigate the effects of bodyweight-based exercise with blood flow restriction on isokinetic muscular function and thigh circumference in college students. [Subjects and Methods] The subjects were 17 college students who were recruited and randomly assigned to bodyweight-based exercise with blood flow restriction and bodyweight-based exercise groups. Participants performed front lunges and squats at ratings of perceived exertion of 11–13 three times a week during a 6-week training period. The peak torque/ body weight (%) of the knee flexor and extensor was measured using a HUMAC NORM System (Cybex 770-NORM®, Cybex International, Medway, MA, USA), and the circumference of the thigh was measured. PASW Statistics was used for data analysis. [Results] There were significant differences in the peak torque/ body weight (%) of the flexors in both thighs (at 180°/sec) after bodyweight-based exercise with blood flow restriction. In addition, the circumference changes in both thighs were significant after bodyweight-based exercise with blood flow restriction and between the two groups. [Conclusion] This study suggests that bodyweight-based exercise with blood flow restriction may be an effective method to improve the muscle power and hypertrophy of the lower extremity in a clinical setting.