Adarq.org

12/02/2015

feel good after my rest day but not epic, probably due to lower kcal intake.

sleep = 7.5 hours
wakeup = 6:30 AM
bw = 164
morning resting heart rate = 43
soreness = calves barely
aches = right knee barely
injuries = some toe nails



Session: Morning

warmup run:
- 0.5 mi

jumps:
- 9 each leg from different angles (10'3" L-SLRVJ, backboard touches R-SLRVJ)
- 1 with a little more effort: 10'4"

warmup run:
- 0.5 mi

run:
- ~3.5 mi
- midfoot
- still tough keeping 180 strikes per minute in the morning
- good run though

lifts

single arm db bench press:
- worked up to 70 lb. x 1

single arm db row:
- worked up to 80 lb. x 1

couldn't use SSBAR, had spiders in it.. eek

barbell reverse lunge:
- worked up to 105 lb. x 1 each leg

single arm db curl:
- worked up to 40 lb. x 1



Food

10 AM ET

- chocolate soy milk
- greek yogurt



Food

3 PM ET

- pre-seasoned spicy pinto beans
- grilled chicken breast from polo tropical



Food

5:00 PM ET

- gatorade



Session: Evening

i think i got the warmup run, jumps, and actual run done in 30 minutes.. wtf. that'd be good.

warmup run:
- 0.5 mi
- strained something in my left neck/trap doing a warmup jump during the jog

jumps:
- mostly 10'3' L-SLRVJ
- 10'4" on last jump L-SLRVJ
- 10'0" on a two step LR-DLRVJ

warmup run:
- 0.25 mi

run:
- ~3 mi
- midfoot
- great run, good pace, bouncy

dead-hang neutral grip pullups:
- BW x 7

parallel bar dips:
- BW x 7
- real deep and nice



Food

- sprite
- eek! was so good though



Food

- light red kidney beans with serrano pepper and ceyanne pepper
- 6 egg sandwich on an english muffin
- some boarshead hot sauce for the eggs, nice
- a few chocolates
- 1 x banana




neck/trap strain is annoying.. but, that's what happens when you get back into jumping (sometimes). strained it during arm swing.

tomorrow probably just going to do a few jumps in the morning and run.. no lifting.

pc!

epic Kurt Cobain homicide/suicide documentary.. brilliantly done. it's on NetFlix.

<a href="http://www.youtube.com/watch?v=TDoQfr9o5ek" target="_blank">http://www.youtube.com/watch?v=TDoQfr9o5ek</a>

possibly nastiest dunk since deandre jordan killed brandon knight that one time.

ya for sure. curious to see if the gif/photoshop dudes do anything.




sir isaac on vice sports: http://www.adarq.org/basketball/sir-isaac-on-vice-sports/msg112392/#msg112392

 

<a href="http://www.youtube.com/watch?v=-K75qSV7g5k" target="_blank">http://www.youtube.com/watch?v=-K75qSV7g5k</a>

43? Really?

ya, two measurements using 60 seconds. ;f

I remember when Russian coaches used to monitor their athletes' heart rates in the morning and see the difference vs. their usual HR when rested. If their HR would be over a certain threshold they would be overtrained and they would skip that day and use it to rest them.

yup, that's why i'm pissed at myself for not measuring it the last few mornings.. I felt like such crap yesterday, would have been interesting to see if it was ~50 or something, or no change.

I used to love stopwatch doubleclick. When I was really wrecked it would be hard for me to get under 0.09. When I was feeling great I could get 0.06-0.07.

I have a bunch of interesting ideas gathered over the books I read... had to cut short their display on my website because of personal problems... maybe I should look into writing them in a post these days.

cool go for it, it's an interesting topic. interested to see what you're thinking.

when I was really stressed ~8 months ago, before quitting my job, my HR before sleeping was pretty nuts.. felt like 70's, never measured it. felt like I was going to have a heart attack. Havn't felt like that since a few weeks after leaving that job :F

morning resting heart rate PR: 43

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg112359/#msg112359

we should link our journal posts to the PR's in these threads 

unscheduled rest day.. felt too sore/crappy upon waking.

i'd like to jump frequently for most of december. if I can stick to that, i'd like to get back into that nba-level gym I used to dunk at and do some jumps there. love that place ;/



12/01/2015

sleep = 7.5 hours
wakeup = 7:30 AM ET, no alarm
bw = 164
soreness = calves, hamstrings
aches = right knee slightly
injuries = left 4th finger laceration is healing more, some toenails
resting hr = forgot to measure AGAIN!$@$!@$ I had my hand on my pulse a few times in the morning but got side tracked.. felt really low. need to get a measurement tmw
fatigue = high



Food

12 PM ET

- dark red kidney beans
- 6 egg sandwich with crushed pepper



Food

6:30 PM ET

- light red kidney beans with lots of green pepper
- greek yogurt
- pb sandwich on english muffing
- extra pb out of the jar



feel alot better tonight.. hoping to wakeup early tmw, get some jumps in after my light jog warmup, then do my morning run. that's the plan anyway.

also, i'd like to push my sleep schedule back some more... 10 PM ET to 5 AM ET would be dope. Then I can get into some pre-dawn running.. which should feel amazing.. because I absolutely loved 'pre-dawn dunking' (as i'm warming up to dunk, sun coming up etc).

i still want to run from my house to the beach which is only ~12 miles. But i'd like to do that real early, ie, starting to run at 6:00 AM or so.

finally.. found a 5k I might run on jan 18 2016, I might run one earlier too. This one on the 18th is part of "Zo's health and wellness groove". Zo = Alonzo Mourning (former NBA/Heat player). Loved zo. Probably would be a great run. It's held in Miramar which is really nice.

gn!