Adarq.org

Impressive running... 

thanks!

not sure if your really someone that needs to lose weight or wants to eat more but a good trick I learned is to not make your road runs loops.

both!

I feel sooo much better when I get light & lean. From experience, I feel like I can train harder without accumulating as much fatigue/breakdown from all of the impacts of jumping/running etc. Relative strength improvements come easier. It also allows me to eat much more without worrying as much about it, which feels great.

At 6'1 ~160 lb., I have quite a bit more fat to get rid of believe it or not. I have more of a natural "skinny fat" body type if I just eat normal and lift + cardio. Once I get down to ~150 though i'll be able to re-evaluate whether I need to get lower or just maintain. I imagine i'll probably end up getting to ~145-148, not 100% certain though. I'm thinking back to when I was my leanest when I was boxing which was around 144 lb. & 6-7% body fat.

Once I "reset", i'll probably end up wanting to add a bit more lean mass to my lower body (similar to when I was dunking - more glute/quad/ham mass).

I dont really do constant runs but I found going about 2-3 miles with 3 mins off walks (around 400m)  coupled with 20-40 seconds at 70-80% (around 200m) which results in almost a mile every 10 minutes, or 6-8 sprints for 2 miles total in 30-40 minutes is great tempo for a sprinter or speed work for distance guys... a workout we can do together!

nice.. eventually I need to find some people to run with, heh!

But sorry for the digression, if you dont keep it a loop you get to walk 3 or more miles back!  Great cooldown, discussion, meditation and a more calories burnt!

ya walking feels good mentally. Since i'm resting Fri/Sat & lowering my calories for those days, I plan on getting in some walking.

pc!

Not sure if belongs here, in the lol thread or in the awesome/crazy stuff thread.

Troll horse plays dead whenever it is to be taken for a ride:

<a href="http://www.youtube.com/watch?v=k4hbH0KDIzo" target="_blank">http://www.youtube.com/watch?v=k4hbH0KDIzo</a>

LMFAO

12/09/2015



Bio: Morning

sleep = 8 hours
wakeup = 8:00 AM
bw = 161
morning resting heart rate = forgot to measure
soreness = none
aches = right knee slightly, right index finger/hand (from yesterday's jump rope)
injuries = some toe nails



Session: Morning

run:
- 1 hour 15 minutes
- midfoot
- felt great, light
- felt glutes again
- almost got hit by a car which was turning out of some apartment complex, but I try to never go in front of cars so I stopped and stepped back, guy came through fast, never once saw me, just drove right through
- after i was done, glutes were real tight

post-run-weight: 156 lb.



Food

- 1 x orange juice
- 1 x banana
- 1 x greek yogurt
- some cookies and cream bark



Food

anthony's!
- 4 slices of thin crust anthony's pizza (tomato, basil, mozzarella)
- alot of salad with gorgonzola
- 1 x greek yogurt



Bio: Evening

bw = 162
soreness = glutes, hamstrings, low back slightly
- glutes/hamstrings have gotten pretty sore! DOMS
aches = right knee slightly, right finger/hand (from yesterday's jump rope)
injuries = some toe nails



Session: Evening

S1: closed mouth jump rope:
- 5 x 900
- moderate pace
- felt great
- 5 mess ups

S1: dead hang pullup variation
- dead hang neutral grip pullups x 8
- dead hang chinups: BW x 6
- dead hang wide grip pullups: BW x 4
- dead hang neutral grip pullups: BW x 7
- dead hang chinups: BW x 5

S1: parallel bar dip variation
- normal: BW x 7
- hips/knees flexed: BW x 7
- normal: BW x 6
- hips/knees flexed: BW x 5
- normal: Bw x 6



Food

- 1 x greek yogurt
- 1 x chocolate soy milk



Computer Programming

- none



Reading

- SSTM for Coaches, ~30 pages



felt good today.. a bit tired/sore tonight.

curious to see how I feel tomorrow. tmw morning I run + lift. going to do deep squat (heels elevated) instead of half, might do push press instead of overhead press, also going to throw in some bb rows into the mix..

started reading my SSTM For Coaches book today.. going to read all of it over the next few weeks. then i'll probably re-read and it take more notes etc.

gn folks!

one of the best training days i've had in a while.. unexpectedly.


i've been waking up way too late the last few days.. the rain/gloomy climate is making me want to just stay in bed and sleep. must fight this starting tomorrow.


                                                                                                                 

12/08/2015



Bio: Morning

sleep = 10.5 hours
wakeup = 9:30 AM
bw = 161
morning resting heart rate = 45
soreness = calves moderate
aches = left heal slightly
injuries = some toe nails, left plantar fasciae slightly



Session: Afternoon

12:00 PM ET - 2:15 PM ET

- started way too late
- very hungry leading up to the start of the session
- somewhat hungry during

warmup run:
- ~1.5 mi

jumps:
- L-SLRVJ max: ~10'5"
- R-SLRVJ max: dno, backboard touches
- jumping felt better than expected

run:
- ~5 mi
- midfoot
- really bouncy
- lots of glute
- fast
- felt so light

lifts:
- 158 lb. tehe

MSEM close stance half squat:
- in my saucony running shoes
- 225 x 1, 1, 1, 1, 1
- stronger than last session

MSEM barbell overhead press:
- 75 x 1, 1, 1, 1, 1
- lowered it from 85 so I could get a full ROM down to my chest
- stronger than last session

MSEM barbell reverse lunge:
- 105 x 1, 1, 1 each leg
- left leg a bit dead from L-SLRVJ

MSEM romanian deadlift (3 second pause):
- 155 x 1, 1, 1, 1, 1
- loved doing these with the 3 sec pause at the bottom

MSEM barbell curl:
- 85 lb. x 1, 1, 1, 1, 1
- stronger than last session



Food

~3:00 PM

- 6 egg sandwich on thomas english muffing with munster cheese
- some cookies & cream bark
- 1 x orange juice



Food

~5:00 PM

- 1 x sprite
- it was lying around so I just destroyed it.. was good



Bio: Evening

bw = 161 (nice) - used bodyfat measurement on my scale for fun, said 14% (which isn't far off)
soreness = quads slightly
aches = right knee slightly
injuries = some toe nails



Session: Evening

pouring rain
- risky to run at night when it's raining this bad, cars don't slow down
- so just stayed home and roped

closed mouth jump rope:
- 9 x 300
- ^^ first four sets were extremely fast.. had to slow it down a bit because my right hand was cramping HEH!
- 1 x 1000
- 4 messups
- coordination/speed/breathing was very good
- closed mouth means part of the exercise is forcing all breathing through my nose



Food

- 1 x orange juice
- 1 x greek yogurt
- 1 x banana
- some cookies & cream bark
- half of a chicken breast sandwich on wheat with gorgonzola cheese (ridiculously good for some reason)



Food

- 1 x greek yogurt




I *MIGHT* be handling this lower calorie diet better when running.. ie, I might be making better use of metabolizing fat. That's just a possibility though. No explanation for why I felt as good as I did today. Prior to the run I thought i'd feel like complete crap... perhaps it was just the rest day yesterday, who knows. We'll see as the following days unfold.

Also, i'm going to do some deeper squatting in some of these lifting sessions.. I'm not ONLY going to half squat. Will probably go deep next session with heels elevated.

I'd like to run early tomorrow morning. Probably jump rope in session #2 mixed with dips/pullups and such.

pc!

Quote from: adarqui on December 05, 2015, 10:32:50 pm

how wrong was I?

wow wtf?

 

+1
wtf, I am going to watch that again, daniel caught him badly, I did say that if he found the opportunity he would knock him out, but damn
jacobs was vicious after smelling fear and danger from quillin and was on him, which after quillin did not respond not even once except hold and the punch that knocked quillin dizzy, wow.

I was soo wrong in it going 12 rounds but there was that feeling that there was a possiblity for jacobs to knock him out but at the time of the fight, i saw quillin was big and was thinking there aint no way jacobs is going to knock this guy out. but ... just speechless.

pc

 

ya, still shocked at that first round ko.

quillin showed less boxing IQ.. he was very hurt and instead decided to keep trying to trade punches. He didn't clinch or cover up too well. It would have been interesting to see what would happen if he survived round 1, because Jacobs went all out trying to kill him. Jacobs looked fine though, he was in great shape.

"the secret to running: not running"

(lagat's time off)

http://www.wsj.com/articles/SB10000872396390444032404578006274010745406

"Many elite runners cover more than 100 miles per week. Not Lagat. This past year, he said, he maxed out at about 65 miles. For him, training is about intensity. Volume is overrated."

deserves his own thread

push vs pull running

http://runnersconnect.net/running-training-articles/push-or-pull-running-techniques/