Adarq.org

awesome finish to this 5k.

<a href="http://www.youtube.com/watch?v=Ld245V6VOPQ" target="_blank">http://www.youtube.com/watch?v=Ld245V6VOPQ</a>

hills/bw

07/20/2019:
- morning bw: 151

dinner:
- sauteed broccoli + green bell pepper + jalapeno in olive oil, basmati rice, avocado, salt

11:00 AM: light walk w/ mod hill sprints: 3h20m /// fasted
- https://www.strava.com/activities/2548737377
- some solid gap times up the hills. hit 4:0X min/mi gap etc. 5:3X actual pace up the hill. surprisingly decent.
- 145 lb. after








06:00 PM: bw
- very strong
- 5+sec paused dead hang ng pullups: BW x 7
- full dips: BW x 10
- 45 deg hypers (fast+full): BW x 50

very surprised about the hypers.. BW x 50 is usually after i do a few sessions. felt very ez. probably due to leaning out my upper (easier to perform reps).




might go to a diff hill park tmw. dno yet.

then probably not run for 5 days.

hit a really interesting spot in my glute tonight, with manual pressure. haven't found that spot until now, 3+ months after the injury.

when i hit it, areas in my spine, hip, an glute lit up.

going to try and find it again tmw and really crush it.

injury areas/legs feel decent after that moderate workout today. injury areas didn't bug during the hill sprints.

damn nice!

OAC by end of year would be sick.

i def feel like one arm hanging would be very effective. those are pretty tough. i imagine u could make good strength gains on that quick, it seems like one of those untapepd natural movements.

i never do single arm hangs, my handles are metal and thin, even with two hands my hands get wrecked before my lats. i need some rubber covers or something. if my metal handles were thicker, i think it'd be more bearable. like those pullup bars at parks, usually feel petty good. i might look into a dip/pullup station eventually (in case i land in a new spot - don't want to take my rack there).

not a lot crediting mannys chin. one KO from those hard solid punches that he took would have totally changed the decision. read somewhere that mannys bone structure is a one godly genetic gift. same wrist size as a heavyweight.

well after u get ko'd as bad as he did, usually more susceptible to being ko'd. thurman has some brutal power. pac took some clean hard shots, didn't seem unphased by them, but def hung in there and recovered, then put it back on thurman.

plus he's 40. he's taken lots of shots. chins usually get worse after this long in the game.

but he looked like a young 30 year old out there lol.

40yr old vs undefeated champ.. vegas favors pacquiao. go manny!

that was a damn good fight.

brutal fight for thurman. nose possibly broken early, head butted on his nose later, knocked down in round 1, wrecked with a massive body shot in round ~9, hit with lots of solid shots.

man o man.. thurman took a body shot in like round 9.. was so bad he spit his own mouth piece out into his glove. held his mouthpiece in his glove and kept boxing. that is nuts. he spit it out bekoz he was just in so much pain. but didnt want to take a knee. crazy

thurman hit pac with some good shots, a few at the end that def hurt pac, but pac came back hard after he took 5-10 seconds to recover.

very impressive fight for pac.. he looked great. still so fast.

another incredible vid.

<a href="http://www.youtube.com/watch?v=9Ciyd4AggzI" target="_blank">http://www.youtube.com/watch?v=9Ciyd4AggzI</a>

this blew my mind.. Wally the alligator actually seems very cuddly.

and those children hugging/kissing it on the head.. odsosdkosdkgosd. insane.

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



related vid. not as wally-ish but still pretty cool:

<a href="http://www.youtube.com/watch?v=joF7nGG0POA" target="_blank">http://www.youtube.com/watch?v=joF7nGG0POA</a>

incredible footage in this video. man/grizzly bond.

<a href="http://www.youtube.com/watch?v=BA17_TvO6vM" target="_blank">http://www.youtube.com/watch?v=BA17_TvO6vM</a>

this blew my mind.. Wally the alligator actually seems very cuddly.

and those children hugging/kissing it on the head.. odsosdkosdkgosd. insane.

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



related vid. not as wally-ish but still pretty cool:

<a href="http://www.youtube.com/watch?v=joF7nGG0POA" target="_blank">http://www.youtube.com/watch?v=joF7nGG0POA</a>

epic last lap between Jakob & Gebrhiwet at the Lodon DL 5000m.

my dude rhonex fell off at the end. he's more of a 10k+ guy tho, IMHO.


HQ:

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


english:

https://www.youtube.com/watch?v=gaL5o0Fk4Rk






higher quality vid of just the last lap .. great finish.

<a href="http://www.youtube.com/watch?v=3rrfleHtCSc" target="_blank">http://www.youtube.com/watch?v=3rrfleHtCSc</a>