Adarq.org

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/

Just saw this today, first time we've ever beaten New Zealand in rugby (and yes I know sevens isn't real rugby or whatever), go 'Murica!

https://www.facebook.com/USASevens/videos/10153707910302856/?fref=nf

http://news.yahoo.com/us-upsets-zealand-dubai-7s-rugby-quarterfinals-174100100.html

nice! is that like usa beating brazil in futbol? seems like it.. NZ is the real deal no?

I struggled to sleep last night because of my hamstring. I think I've actually torn it instead of just tweaked it. I iced it last night and there's no bruising but I can't walk properly or bend over so it's fucked. All I can do now is focus on my diet. I do love running but I"m becoming disillusioned with it. This is the 3rd hamstring tear in 4 years that I've had now. I'm thinking of playing social basketball now instead because this is just mentally and physically fucking me.

fuck.... ;/

you said it in one of your previous posts, got to listen to your body man.. right now rest up, don't mess with it. hopefully it's not as bad as you think it is.

when you're healthy again (in the near future), pin your recent post about ego/listening to your body and use it to help keep you in check. the most important thing in this hobby of ours is staying healthy. We MUST keep that as our #1 priority. Once you're healthy again (and you will be), don't let yourself make this mistake again. If we get hurt in an actual competitive event, it makes more sense; but not in training. We all fall victims to this (overdoing it in training). I know I have several times. It's always on my mind, i'm always trying to stay healthy. It's kind of like putting our hands on a stove but instead of it feeling hot/burning us, it feels great and then burns us.

I partially tore a hamstring tendon at the insertion loong ago.. around 2009. That really sucked but eventually it healed and I could go 100% on it. I imagine you feel like you tore yours at the muscle belly?

pc