Adarq.org

the best way to illustrate a PR, from seifullaah:

http://www.adarq.org/progress-journals-experimental-routines/t0ddday-journal/msg113421/#msg113421

Quote from: Raptor on December 09, 2015, 03:58:27 pm

Patagonia:

man patagonia looks seriously amazing

x2

omg.

Dendy has an interesting style

<a href="http://www.youtube.com/watch?v=Hraxw9rV3L4" target="_blank">http://www.youtube.com/watch?v=Hraxw9rV3L4</a>

man pretty wrecked today.. very tired, could barely move.. fell asleep a few times. just toast. But, my evening training session turned out great.



12/19/2015

Bio: Morning

sleep = 8 hours
wakeup = 10 AM
bw = 157 lb
morning resting heart rate = didn't measure
soreness = upper back, abdominals, shoulders, traps, left calf slightly
aches = none
injuries = some toe nails, right rib (very old injury, area that cramps up sometimes)
miracles = right knee felt amazing all day - I credit this to that weird ATG squat relaxation thing



right rib is very tender to touch.. I think all of this dead hang work and mobility stuff has flared it up. I also think it's an old boxing injury. Took a nasty body shot in that area waay back (~2006-2007) and I couldn't run for a month or so, would cramp quickly. Soo.. that's the same area that has been cramping lately.

anyway this could be good news, maybe i'm going to fix it with all of this stuff i'm doing.



Food

- half of a sub: roast beef, ham, munster, olives, green pepper, oil, honey mustard dressing
- jalapeno chips



Food

- medium sized slice of pumpkin pie
- two small cookies
- plantain chips



Nap

- 1 hour
- dead



Food

- 1 x gatorade with extra salt



Session: Evening

run: TAMCS-1
- 8.5 mi
- 64 min (with intersection crossings and stuff, which is probably a few minutes)
- mostly forefoot
- form was very solid
- ran really good considering how crappy I felt all day and when I started running
- ran mostly against the wind
- turned up the pace significantly ~3.5 miles in
- ran ~2 miles with wind at my back, turned up the pace to "crazy fast" and was able to hold it fine for those ~2 miles, felt beyond amazing
- basically PR'd this distance by 11 minutes 

was going to lift but.. said forget it.. was really happy with how I ran tonight.. considering I really havn't been focusing on speed much lately, instead long slower runs for extra fat loss, tonight and last night were damn good.



Bio: Evening

bw = 157



Food

- 1 x greek yogurt
- 1 x orange juice



Recovery

- atg position hold thing (it's fairly effortless since i'm sitting on the ground): ~5 minutes
- takes a while to get up, feels real good several minutes later



Food

- vegetarian chili with shredded parmesan cheese
- some parmesan by itself, eating it like chips
- ^^ this parmesan is good stuff, love it



TOMORROW = 100% REST. I need it.. you know you need it when you're actually fiending for it.

Also going to eat more meats tmw.. seems like I might do that every sunday. Getting some BBQ at the farmer's market: brisket, jerk chicken.. and some mac & cheese.

good for recovery

Awesome about the hj shoe experiment, can't wait for the review.

ya, can't wait either. should be interesting!

just robberies.. boxing needs to figure this shit out.

12/18/2015

Bio: Morning

sleep = 8 hours
wakeup = 9 AM
bw = 156 lb 
morning resting heart rate = forgot to measure
soreness = upper back slightly, hamstrings slightly
aches = right knee slightly, left ankle slightly
injuries = some toe nails



Food

- 1 x greek yogurt
- 1 x orange juice



Session: Afternoon

stayed very light with jumps because of my left ankle feeling tender.

warmup:
- ~20 min
- dribbling, light layups

light jumps:
- ~15 min

moderate jumps:
- ~15 min
- ~10'4 maybe on L-SLRVJ

double leg bounds:
- 8 x 5
- first 2 sets sucked so bad, then got some form back

submax single leg bound practice:
- 5 x baseline-to-half court each leg
- felt way better than last session
- they felt strong/light

S1: dead hang neutral grip pullups:
- BW x 8
- BW x 8

S1: parallel bar dips:
- BW x 8
- BW x 8

S2: dead hang chinups (wide bar, sucked)
- BW x 7

S2: parallel bar dips:
- BW x 6 (last rep paused at the bottom)

S3: dead hang wide grip pullups:
- BW x 4

S3: parallel bar dips:
- BW x 5 (last rep paused at the bottom)

dead hang neutral grip, knee ups:
- 15

pulled up neutral grip, straight leg ups:
- hard, 8

parallel bar straight leg ups:
- 10

45 deg back extension:
- BW @ 2 x 20
- curling back at the bottom, uncoil on the way up
- legs (glutes/hams/calfs/quads) feel soooo good after this



Food

- 1 x chocolate soy milk



Food

- some chocolates
- 1 x greek yogurt
- grape fruit juice



Session: Evening

short run:
- ~3.5 mi
- midfoot/forefoot
- cramped up again! noo! cramped up right at the end of my warmup run.. walked for a few minutes, then ran
- ran "beautifully"
- I felt so good it was ridiculous, just floating, lots of bounce/power.. it could have felt this good because of the bounding / jumping earlier.. i think i'm just getting stronger (and lighter) in general though, so things are going to take shape.
- I kept up a moderate pace just trying to hold onto that feeling the entire run, which I did



Bio: Evening

bw = 157
soreness = hamstrings, glutes
aches = right knee a bit more



Food

- 3 eggs sunny side up sandwich on wheat + gorgonzola.. dipping in hot sauce
- baked beans
- some corn
- a few pieces of chocolate pretzels



Food

- small amount of trail mix




did a nice stretch while watching tv.. kind of sitting back against my couch (on the floor) with feet close and knees fully flexed.. kind of like a completely ATG (literally) squat. felt good.



tmw it's tennis early for an hour or so.. then a big run tmw night + possibly lifting.. then Sunday i'm off, full rest, plus devouring BBQ.. I'd like to jump a bit harder on Monday given that i'll have a complete day's rest (and lots of good protein) the day prior. That should be interesting.