Adarq.org

WRECKED. every time I start increasing the speed of my running, my body dies, especially my toes & calves. :F

I got some "special running socks" today, hoping they help with the blisters. They are light weight and supposedly "anti friction". I might have to put bandaids on my toes (it's helped way back).. hoping I don't have to do that though.

Finally, I really need to figure out how to wake up in the morning.. Tennis/Running in the AM vs PM is vastly different. My body doesn't feel awake in the morning, and I end up moving/swinging in ways that make no sense. Long ago (hehe), when I dunked, caffeine would wake me up in the morning. Since i'm caffeine free (for probably a year now), I need to figure something else out. For now, i'm thinking of:
- waking up earlier (and sleeping earlier)
- cold shower
- jump rope

Oh also I'm going to be eating more bananas and adding salt to my beverages.

Unfortunately I may not run until after this tennis tournament. I'd love to "feel good" during this tourney.



10/27/2015

sleep = 7 hours

bw = 171
soreness = calves, quads
aches = both ankles (right especially), back
injuries = toes (these blisters/bruises hurt like a MFQR)



Food

- orange juice



Session: Morning

tennis:
- 2 hours
- felt horrible
- hit pretty bad too
- ankles/calves completely dead, toes hurt bad



Food

- kefir



Food: Lunch

- friday's
- spinach dip + tortilla chips
- chicken tenders + fries
- oreo cookie desert



Session: Evening

tennis:
- 1.5 hours
- lefty hitting: very good
- serves: decent, still working on continental grip + pronation



Food

- 6 bananas
- greek yogurt
- 2 glasses of water + lemon



Food

- chocolate soy milk

yup like LBSS said, include the weight of the bar.. kind of cool tho, now all of your lifts have gone up :f

simple calculator distance/pace

http://www.coolrunning.com/engine/4/4_1/96.shtml

nice find. reading the stretching article.

slow motion serve

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

10/25/2015

sleep = 8 hours

bw = 170
soreness = none
aches = none
injuries = none

(at night)
soreness = hamstrings, calves
aches = left shin (minor splintish), ankles, right knee, back



Food

- orange juice



Session: Morning

run:
- ~3.4 mi
- super slow but faster than yesterday
- i feel worthless running in the morning, must conquer

tennis:
- ~2.5 hours
- against the wall
- TONS of serves, hit a real nice groove, was cranking out some nice power
- forehand was very powerful, getting a nice whip motion going



Food

- orange juice
- fruit
- greek yogurt



Food

- 1 slice of pizza
- 1 small piece of garlic bread
- water + lemon (i drink alot of this)



Session: Evening

run:
- ~3.4 mi
- fastest i've run in a long time
- entire run on midfoot/ball of foot, basically just "sprinted"

neutral grip pullups:
- BW @ 9

parallel bar dips:
- BW @ 5

chinup iso hold at the top:
- BW @ ~30s

atg squat hold, hip/low back mobility

single leg squat:
- BW @ 8 each



Food: Dinner

- some pizza
- big salad: spinach, bleu cheese, carrots, mushrooms, green pepper, balsamic vinaigrette



Session

- stretching

It started off a little slow, but later on crawford changed stance and bang, knockout at the end of round one. then he started picking up the pace, that guy is mean, aggressive and very observative if that is the right word as he times and opportunifies his punches and a wonderful stoppage.

great performance by crawford, him facing pacquiao would be aggressive vs speed aggressive awkward power
but would a good performance as the styles match.

agreed. meant to create a thread for this last night, another impressive performance from crawford.

jean had his number in the first round, until crawford switched southpaw. Instantly the fight changed. That's some serious versatility. Man he's such a "long fighter" too, especially for 140, very dangerous. That might be a bad matchup for pac, but i'd love to see it. Hope it gets made. Crawford definitely gets "bored in there" (similar to GGG), took some nice shots from jean, but didn't seem to phase him at all.

IMHO, Crawford is the total package. Every fight I get more impressed with him. Great defensive ability, great jab, solid power, aggressive/mean, good chin, ability to fight orthodox and southpaw... dangerous.

some good boxing on nov 7.. bradley / rios, and lomachenko is fighting!

pC!

10/23/2015

sleep = 8 hours

bw = 170
soreness = none
aches = none
injuries = none



Food

- orange juice



Session: Morning

jog, jump, and sprint:
- 3.4 mi
- slow run.. need to run more in the morning; feel like crap
- jumps: L-SLRVJ = 10'5
-- quad cramped up again around jump 5.. I stop when I feel it

MR halftucks:
- in place, to failure
- in place side to side, to failure
- in place forward to backward, to failure

neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 7

single leg ankle hops:
- in place, side to side, to failure
- in place, front to back, to failure

chinups:
- BW @ 8

parallel bar dips:
- BW @ 6

MR tuck jumps (forcing knees up):
- in place, to failure
- in place side to side, to failure
- in place forward to backward, to failure

pullups:
- BW @ 6

parallel bar dips, knees up:
- BW @ 5
- these were tough, i like them

single leg ankle hops:
- in place, side to side, to failure
- in place, front to back, to failure



ya!!!! reactive work felt great.



Food

- foot long veggie sub
- chips
- 3 cookies



Food

- greek yogurt
- soy milk



Session: CANCELED

wanted to practice tennis, but it was pouring rain.



Food: Dinner

- kefir
- two PB sandwiches
- some stacys pita chips