12961
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12962
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 15, 2015, 10:51:21 pm »12963
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2015, 10:39:24 pm »
11/15/2015
sleep = 10 hr
soreness = calves
aches = right knee
injuries = left foot 2nd metatarsal (bruising from running)
Food
- orange juice
Session: Morning
run:
- 1 hour
- not sure of distance
- strike: heel->toe, same form as yesterday
- decent
Food
- orange juice
- greek yogurt
Food
- big spinach salad with olives, bleu cheese, green pepper, carrots, jalapeno, oil & vinegar
- two egg rolls with sour cream
- 1 coconut water
- 1 white chocolate almond bark with cranberries
Food
- 6 bananas
- pb sandwich on english muffin
- greek yogurt
- 2 L gatorade
Session: Stretching
toe hurts so bad.. clipped all my toenails etc (not much to clip) as a precaution.
my toenail will probably die fairly soon.
pc!
sleep = 10 hr
soreness = calves
aches = right knee
injuries = left foot 2nd metatarsal (bruising from running)
Food
- orange juice
Session: Morning
run:
- 1 hour
- not sure of distance
- strike: heel->toe, same form as yesterday
- decent
Food
- orange juice
- greek yogurt
Food
- big spinach salad with olives, bleu cheese, green pepper, carrots, jalapeno, oil & vinegar
- two egg rolls with sour cream
- 1 coconut water
- 1 white chocolate almond bark with cranberries
Food
- 6 bananas
- pb sandwich on english muffin
- greek yogurt
- 2 L gatorade
Session: Stretching
toe hurts so bad.. clipped all my toenails etc (not much to clip) as a precaution.
my toenail will probably die fairly soon.
pc!
12964
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2015, 09:15:27 am »
someone linked me to this, heh.
12965
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2015, 09:14:59 am »holy crap 15 hours of sleep.
ya, hibernation.
I got 10 today too.. ;f
Hey, what'd you think of the Ronda fight if you watched it(its been floating around fb) Looks like shes been too cocky that she will beat everyone so quickly that she didn't work on conditioning because she was looking like me after doing a metcon in the second round.
yo, didn't watch it. I saw some gif's though.. Heard she was just outboxed. Holm has waaaaaaaaay better standup. Alot of people seemed to want Rhonda to lose because of her recent cockyness, seems like they got their wish. I didn't hear anything about her gassing though, only that she got taken to school in boxing and then KTFO'd.
12966
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2015, 11:34:07 pm »Hey Andrew,
Just wanted to say thanks for the dorsiflexion advice. Those power skips are great as a warm up before I do my plyo's. I've been wired for so long not dorsi-flexing, it still feels awkward and gotta actively think about it during my plyos and I still can't get it perfect but it's improving. Hopefully I can re-wire myself soon, but it's definitely improving.
I still can't get the heels to touch the floor on my SL bounds but I'm getting around my midfoot now and it's definitely helping me load my glutes/hams better! The key is as you said: focus on cycling the leg properly, getting the heel under the butt (on top of focusing on dorsi flexing of course)
nice! definitely seems like progress.. see what happens after a few more sessions, I imagine you should be able to get the heel down.. good thing about you feeling glutes/hams loading more.
ya that leg cycle is important and seemingly often overlooked.
pc man!
12967
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2015, 11:31:53 pm »
11/14/2015
sleep = 9 hours + 1 hour awake + 6 hours
^^ DAMN
soreness = calves (alot, especially left)
aches = right ankle, right knee
injuries = right 5th metacarpal trigger finger (barely this morning)
Food
- orange juice
- greek yogurt
Food
- orange juice
- greek yogurt
- pb sandwich
Session: Evening
run:
- ~4 mi
- stayed off mid/forefoot because of calf soreness
- form: very good, extreme exaggerated plantar flexion and cycling of legs, very bouncy even with heel->toe
- pace: moderate but very relaxed
- stomach heavy from PB
Food
- chocolate soy milk
Food
- 4 egg rolls
- veggie burger on whole grain
Food
- chocolate soy milk
- greek yogurt
Session: Stretching
really liked this form I ran with tonight.
hoping tomorrow morning I get a run in.
pc!
sleep = 9 hours + 1 hour awake + 6 hours
^^ DAMN
soreness = calves (alot, especially left)
aches = right ankle, right knee
injuries = right 5th metacarpal trigger finger (barely this morning)
Food
- orange juice
- greek yogurt
Food
- orange juice
- greek yogurt
- pb sandwich
Session: Evening
run:
- ~4 mi
- stayed off mid/forefoot because of calf soreness
- form: very good, extreme exaggerated plantar flexion and cycling of legs, very bouncy even with heel->toe
- pace: moderate but very relaxed
- stomach heavy from PB
Food
- chocolate soy milk
Food
- 4 egg rolls
- veggie burger on whole grain
Food
- chocolate soy milk
- greek yogurt
Session: Stretching
really liked this form I ran with tonight.
hoping tomorrow morning I get a run in.
pc!
12968
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2015, 11:22:57 pm »
didn't journal yesterday.. so here it is.. ate like crap.
11/13/2015
sleep = 8 hours
soreness = calves (intense)
aches = right knee, right ankle
injuries = right 5th metacarpal trigger finger in the morning
Food
- orange juice
Session: Morning
tennis:
- 3.5 hours
- didn't hit as good as yesterday
Food
- large popcorn chicken (NEVER AGAIN)
- 2 L gatorade
- chocolate soy milk
- 2 tbspn flax seed oil
Session: Evening
run:
- 3.5 mi
- felt like crap, moderate
- mostly mid/forefoot
Food
- 6 bananas
- greek yogurt
Session: Stretching
- nice
11/13/2015
sleep = 8 hours
soreness = calves (intense)
aches = right knee, right ankle
injuries = right 5th metacarpal trigger finger in the morning
Food
- orange juice
Session: Morning
tennis:
- 3.5 hours
- didn't hit as good as yesterday
Food
- large popcorn chicken (NEVER AGAIN)
- 2 L gatorade
- chocolate soy milk
- 2 tbspn flax seed oil
Session: Evening
run:
- 3.5 mi
- felt like crap, moderate
- mostly mid/forefoot
Food
- 6 bananas
- greek yogurt
Session: Stretching
- nice
12969
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2015, 11:13:17 pm »Hey adarqui I've recently started to incorporate hip thrusts into my program and I really like how they activate and work my glutes but even with a padding they hurt my pelvis/pubic bone area quite a bit. Have you done them before? Any suggestions how I can solve this issue?
yo!
unfortunately no. never did hip thrusts with a barbell. I definitely would add some kind of padding like raptor suggest.
Yeah well it depends on a lot of things... like how bent the knees are, the stance width etc. Weirdly enough, I feel better activation with the legs straight, but I'm speaking in general terms, not during the hip thrusts themselves (like if I try in bed to activate the glutes, I activate them much better with the legs straight than with the knees bent). Theoretically, the more the knees are bent the less the hamstrings contribute since you're putting them close to active insufficiency, but... the reality is that the glutes really really work well when the legs are straight. Whatever.
you should get way more hamstring with your legs straight. I havn't done straight leg hip thrusts/extension in a while.. do you actively extend your knees AND extend the hip? that sounds like a nice combo.
12971
Tennis / Re: The tennis serve thread
« on: November 13, 2015, 08:20:50 am »12972
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2015, 11:02:00 pm »
11/12/2015
sleep = 8 hours
bw = 167
soreness = calves, back
aches = right ankle
injuries = right hip, right knee, right 5th metacarpal
Food
- orange juice
Session: Morning
tennis:
- 3.5 hours
- epic tennis ball machine
Food
- 1/2 lb cheeseburger
- fries with cheese on the side
Food
- 2 liter of gatorade
- needed it.. need to hydrate like this more often
Session: Evening
run:
- 3.5 mi
- 2/3 slow, heel->toe
- last 1/3 forefoot, decent
- only ran last 1/3th off my heel because calfs are tight/sore
Food
- peanutbutter sandwich on english muffin
- 9 bananas
- greek yogurt
Food
- greek yogurt
- chocolate soy milk
Session: Stretching
- wrecked
going to start carbing up now.. also stop weighing myself for a few weeks. got a tennis tourney on the 21st (i think), a 5k on the 26th, and another tennis tourney on the 28th. No time to be depleted.
sleep = 8 hours
bw = 167
soreness = calves, back
aches = right ankle
injuries = right hip, right knee, right 5th metacarpal
Food
- orange juice
Session: Morning
tennis:
- 3.5 hours
- epic tennis ball machine
Food
- 1/2 lb cheeseburger
- fries with cheese on the side
Food
- 2 liter of gatorade
- needed it.. need to hydrate like this more often
Session: Evening
run:
- 3.5 mi
- 2/3 slow, heel->toe
- last 1/3 forefoot, decent
- only ran last 1/3th off my heel because calfs are tight/sore
Food
- peanutbutter sandwich on english muffin
- 9 bananas
- greek yogurt
Food
- greek yogurt
- chocolate soy milk
Session: Stretching
- wrecked
going to start carbing up now.. also stop weighing myself for a few weeks. got a tennis tourney on the 21st (i think), a 5k on the 26th, and another tennis tourney on the 28th. No time to be depleted.
12973
Art & Sheeeit / Steve Cutts
« on: November 12, 2015, 09:05:21 pm »
some great stuff here.. love it
http://www.stevecutts.com/
for example:
<a href="http://www.youtube.com/watch?v=WfGMYdalClU" target="_blank">http://www.youtube.com/watch?v=WfGMYdalClU</a>
http://www.stevecutts.com/
for example:
12974
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 11, 2015, 11:48:17 pm »
yo, will check out your post tmw raptor.. busy day.
11/11/2015
sleep = 8 hours
bw = 168
soreness = calves
aches = some toes
injuries = right hip (annoys me when i warmup and stretch, still have this from a month ago or so), right knee slightly
Food
- orange juice
- banana
- greek yogurt
- 2 tblsp flax seed oil
Session: Afternoon
freestyle warmup
tennis:
- 3.5 hours
- several rounds of ball machine, it's epic
- hitting hard
- moving towards semi-western grip on backhand
Food
- chocolate soy milk
Session: Evening
bodyweight exercise fun
- even did headstands
Food
- spinach salad with goat cheese, olives, green pepper, jalapeno
- 3 slices of pizza
- 2 pickles
- salt and vinegar chips
Food
- 1 x greek yogurt
Session: Foam Roll
- 1 hour
- mostly hitting hips/tfl, glutes, low back
- also hit ITB
- really need to loosen my damn hips up and get some more flexibility in my glutes, they are way too tight
- fml
pc
11/11/2015
sleep = 8 hours
bw = 168
soreness = calves
aches = some toes
injuries = right hip (annoys me when i warmup and stretch, still have this from a month ago or so), right knee slightly
Food
- orange juice
- banana
- greek yogurt
- 2 tblsp flax seed oil
Session: Afternoon
freestyle warmup
tennis:
- 3.5 hours
- several rounds of ball machine, it's epic
- hitting hard
- moving towards semi-western grip on backhand
Food
- chocolate soy milk
Session: Evening
bodyweight exercise fun
- even did headstands
Food
- spinach salad with goat cheese, olives, green pepper, jalapeno
- 3 slices of pizza
- 2 pickles
- salt and vinegar chips
Food
- 1 x greek yogurt
Session: Foam Roll
- 1 hour
- mostly hitting hips/tfl, glutes, low back
- also hit ITB
- really need to loosen my damn hips up and get some more flexibility in my glutes, they are way too tight
- fml
pc
12975
Tennis / Oscar Wegner
« on: November 11, 2015, 02:05:14 pm »
some great "myth/facts":
http://www.tennisteacher.com/Misconceptions.htm
one thing i've figured out on my own is focusing on the finish of the racquet.. recently i've only been worried about where my racquet ends up (over my shoulder etc), and getting it there fast/smooth.. has really improved my hitting.
http://www.tennisteacher.com/Misconceptions.htm
one thing i've figured out on my own is focusing on the finish of the racquet.. recently i've only been worried about where my racquet ends up (over my shoulder etc), and getting it there fast/smooth.. has really improved my hitting.