13126
Tennis / Tennis Mistakes
« on: October 22, 2015, 02:58:25 pm »
mistakes
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13127
Tennis / Re: The NADAL Thread
« on: October 22, 2015, 02:58:12 pm »13128
Tennis / Re: The DJOKOVIC Thread
« on: October 22, 2015, 02:09:47 pm »
nice court level view
<a href="http://www.youtube.com/watch?v=O2CEIy9xyLM" target="_blank">http://www.youtube.com/watch?v=O2CEIy9xyLM</a>
warmup before the match:
<a href="http://www.youtube.com/watch?v=M8msiRznc8o" target="_blank">http://www.youtube.com/watch?v=M8msiRznc8o</a>
warmup before the match:
13130
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 22, 2015, 12:27:24 pm »did you hear, andre ward signed a 3 fight contract deal with HBO and of the fights has to be with kovalev.
so it seems he will be moving up to 175lbs weight.
whoa!!!!!!!!!!!
epic. kovalev/ward will be a great fight.
13133
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2015, 11:58:42 pm »
10/21/2015
sleep = 10 hours
- slept in today, no alarm clock.. skipped morning workout
bw = 168
soreness = hamstrings, calves
aches = left achilles slightly
injuries = right knee slightly
Food
- orange juice
- greek yogurt
Food
- watermelon, honey dew, banana, pineapple
- greek yogurt
- chocolate soy milk
Session: Evening
jog, jump, and sprint:
- 3.4 mi
- 10' hoop jumps after ~0.5 mi
- first ~1 mi, very short sprints, max effort 4 stride
- last ~2 mi, jumps: these jumps felt so good.. really working on pushing off my toes
^- hoop jumps:
- L-SLRVJ: ~10'4/10'5, 3 jumps total
- R-SLRVJ: ~10'1, 2 jumps total
- on third jump of L-SLRVJ, all quads "cramped".. hehe. was my highest jump though.
neutral grip pullups:
- BW @ 8
parallel bar dips:
- BW @ 7
single leg rdl:
- BW @ 10
chinups:
- BW @ 8
single leg calf raises:
- BW @ 15
Food
- big salad: goat cheese, pollo tropical chicken, spinach, lettuce, carrots, mushrooms, green peppers, cucumber, croutons
- kefir (honey & strawberry, OMG)
Session
stretching
sleep = 10 hours
- slept in today, no alarm clock.. skipped morning workout
bw = 168
soreness = hamstrings, calves
aches = left achilles slightly
injuries = right knee slightly
Food
- orange juice
- greek yogurt
Food
- watermelon, honey dew, banana, pineapple
- greek yogurt
- chocolate soy milk
Session: Evening
jog, jump, and sprint:
- 3.4 mi
- 10' hoop jumps after ~0.5 mi
- first ~1 mi, very short sprints, max effort 4 stride
- last ~2 mi, jumps: these jumps felt so good.. really working on pushing off my toes
^- hoop jumps:
- L-SLRVJ: ~10'4/10'5, 3 jumps total
- R-SLRVJ: ~10'1, 2 jumps total
- on third jump of L-SLRVJ, all quads "cramped".. hehe. was my highest jump though.
neutral grip pullups:
- BW @ 8
parallel bar dips:
- BW @ 7
single leg rdl:
- BW @ 10
chinups:
- BW @ 8
single leg calf raises:
- BW @ 15
Food
- big salad: goat cheese, pollo tropical chicken, spinach, lettuce, carrots, mushrooms, green peppers, cucumber, croutons
- kefir (honey & strawberry, OMG)
Session
stretching
13134
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2015, 11:47:14 pm »Try MyFitnessPal if you are not using it ( or something similar ) already, you will love it. I stopped using it now that i am on a bulk phase but definitely bringing it back when i start cutting again.
nice, never used that.
13135
News, Announcements, & Suggestions / 10/21/2015 downtime
« on: October 21, 2015, 11:44:33 pm »
linode (our VPS/hosting service) broke. but it's back!
pc
pc
13136
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2015, 12:03:21 am »
10/20/2015
really glad i'm journaling my diet now.. it's helping bigtime.
bw = 169
soreness = hamstrings, quads a little
aches = both ankles, back slightly, left bicep from my cellphone strap (when running) (if i wear it too low it bugs me), 2nd metatarsal bruising (front, callouses)
injuries = right knee slightly
Food
- orange juice
- i love o.j first thing in the morning..
Session: Morning
tennis:
- 2 hours
Food
- foot long veggie sub from subway
- small bag jalapeno chips
- greek yogurt
Food
- greek yogurt
Session: Evening
jog, jump, and sprint:
- 7.x mi
- ran really good
- feeling bouncy/light
- got in some 100-200 strides, one 500 strider
got a few jumps in at a hoop, ~1mi in to my run:
- L-SLRVJ: 10'3
- R-SLRVJ: 10'
neutral grip pullups:
- BW @ 8
parallel bar dips:
- BW @ 7
chinups:
- BW @ 7
double leg calf raises:
- BW @ 20
was going to squat but, wimped out.. was too cold/completely drenched.
Food
- fruit: watermelon, honey dew, banana
- greek yogurt
- orange juice
- part 2 of the same meal: chocolate soy milk + another greek yogurt
Session: Stretch
stretching
really glad i'm journaling my diet now.. it's helping bigtime.
bw = 169
soreness = hamstrings, quads a little
aches = both ankles, back slightly, left bicep from my cellphone strap (when running) (if i wear it too low it bugs me), 2nd metatarsal bruising (front, callouses)
injuries = right knee slightly
Food
- orange juice
- i love o.j first thing in the morning..
Session: Morning
tennis:
- 2 hours
Food
- foot long veggie sub from subway
- small bag jalapeno chips
- greek yogurt
Food
- greek yogurt
Session: Evening
jog, jump, and sprint:
- 7.x mi
- ran really good
- feeling bouncy/light
- got in some 100-200 strides, one 500 strider
got a few jumps in at a hoop, ~1mi in to my run:
- L-SLRVJ: 10'3
- R-SLRVJ: 10'
neutral grip pullups:
- BW @ 8
parallel bar dips:
- BW @ 7
chinups:
- BW @ 7
double leg calf raises:
- BW @ 20
was going to squat but, wimped out.. was too cold/completely drenched.
Food
- fruit: watermelon, honey dew, banana
- greek yogurt
- orange juice
- part 2 of the same meal: chocolate soy milk + another greek yogurt
Session: Stretch
stretching
13137
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2015, 11:55:49 pm »You gotta be part terminator or something, Idk how you function on such little food haha. Your whole day is what I'd eat in 1 meal and 1 snack lol
haha!
it's funny, the more I eat, the slower/more tired I feel.. when I eat light, I start to become a terminator :f
i'm really enjoying eating more 'vege' lately. I think I ate less today than yesterday, feel gr8.
pC!
13138
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: October 20, 2015, 11:53:36 pm »I'll put it as a cover on facebook.
nice. someone linked me to it, said it was some photo a .au photographer took.
13140
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2015, 12:04:54 am »
10/19/2015
bw = 171
soreness = hamstrings, quads
aches = back, left ankle/achilles
injuries = right knee slightly
Food
- orange juice
Session: Morning
tennis:
- 2.5 hours
- decent
Food
- fruit
- greek yogurt
Food
- greek yogurt
Session: Evening
jog & sprint:
- 7.x mi
- moderate sprints, a bunch of 100-200 striders, 1 x ~500 stirde
- good
- decent fast
- my diet leading up to these runs is solid, helps to make me feel light/focused/fast, not lethargic
neutral grip pullups:
- BW @ 9
parallel bar dips:
- BW @ 6
pullups:
- BW @ 7
single leg squat:
- BW @ 10 each
Food
- banana
- chicken sub (with feta/tomato/cucumber)
- ministrone soup
Food
- chocolate soy milk
- greek yogurt
Session: Evening
stretching
bw = 171
soreness = hamstrings, quads
aches = back, left ankle/achilles
injuries = right knee slightly
Food
- orange juice
Session: Morning
tennis:
- 2.5 hours
- decent
Food
- fruit
- greek yogurt
Food
- greek yogurt
Session: Evening
jog & sprint:
- 7.x mi
- moderate sprints, a bunch of 100-200 striders, 1 x ~500 stirde
- good
- decent fast
- my diet leading up to these runs is solid, helps to make me feel light/focused/fast, not lethargic
neutral grip pullups:
- BW @ 9
parallel bar dips:
- BW @ 6
pullups:
- BW @ 7
single leg squat:
- BW @ 10 each
Food
- banana
- chicken sub (with feta/tomato/cucumber)
- ministrone soup
Food
- chocolate soy milk
- greek yogurt
Session: Evening
stretching