Adarq.org

It's cold but gonna do the run, took a probiotic last night so I'm a bit better now lol

Then I think upperbody, moderate weight with a rep range around 10-15.

Then maybe a 10 minute or 15 minute be WOD or a modified 20.1

So maybe 8 wallballs and 10 burpees
15 min time cap for 10 rounds.
Pssst I won't finish it lol

Gonna relax this weekend

With the running especially when it's cold outside I'm starting to feel like shit and my feet hurt so gonna get after it tomorrow.

Probably doing the long route tomorrow with some bodyweight stuff and maybe upperbody weights.  Focusing now on getting my pressing strength up and I'll do a more focused tabata with push ups and sit ups

New route for the town run.
3.35 miles
More hills
Time: 37 minutes
Avg pace- 11:04
Fastest was like 10:50
Temp: my car said around 45-48 degrees

Gonna figure out what to do in the gym

Tomorrow I'm cleaning at work so I'm planning on running and working out on my break.



Did macho Man WOD for 6 mins, wrists started hurting from fsquats.  Used 95lbs for half and 115 for half.

21-15-9
Deadlift @ 185
Pullups / squat
10 mins
Did kipping pullups in singles.  I think I did like 7 the first round, 5 then 4 and finished the set with squats.
At my weight I try to be careful cuz it seems easy to tear a bicep

Foam roll
30:50 min tabata
15 on 10 rest
Just did random exercises

I'm up in weight, I am taking in more volume of food but a lot better.

For instance yesterday my bfast was 4 eggs, mushrooms, bell better, 1 slice of cheese and 2 eggo waffles

Lunch was shredded chicken with mild sauce and chicken flavored rice with veggies.
I used a big yogurt container as my bowl and I had 1/3 of it filled with shredded chicken.

Dinner was special k cereal

Then idk if my metabolism is up but I was so hungry at night I couldn't sleep so I had 2 small pbj sammiches.

Not good for the sammiches but all n all better than before when I'd have bacon and chicken wings and subs n shit.

I'm also sweating a lot more so I'm definitely taking in more fluids.

Gonna walk/rest and figure something else out to do

Thanks, hopefully when I get closer and start recovering a bit a d peaking I'll be in a better position.

1.5hr run today
7 miles lol

I wanted 13 but my body isn't conditioned for that yet, maybe on a good normal track but not on the one I was running on.  It's pretty much a shitty uneven road.

My times were like less than 13 min paces

Breathing wise I felt great, could have done it all day.

They are holding fitness prep tests, one in a few weeks and one in November so the test has to be coming soon.

Did some Oly lifts, snatch to 145, shoulders super tight
Cleans to 185x2.  Had 0 power at the hips, it felt incredibly awkward.  I must have killed myself on the run.

Finished with 911 tribute
2001 m row(originally it's run but I ran enough)
Then 11 reps of 9 exercises
2001 m row

I did stuff like thrusters, deadlift, db swing, box step up, box jump, pull up(kipping single) hanging leg raises and a few others.

Not a hard WOD but it'd be a really good warm up.

So right now my max mile is 7:46, I feel like that essentially was my best but it takes a bit to set things up so a half minute in and I was at my starting speed.  If I could have just ran on the track I think I could have been able to pace better.  Still though I think I can get it to 8:10 split for a mile and a half.  I'll do my treadmill work and get used to the different paces.

you see that gamechangers movie yet?

Nah I never heard of it, just checked out the trailer.  Seems interesting, I like meat but it definitely takes a toll trying to digest it so just feeling better for training could be worth it.

I'm beat I'ma save it for later

Road run

2.58 miles
Avg split 10:18
Fastest was 9:57
Time: 26:40

I noticed my strides are pretty short and going for a longer stride just stretched out my hips to the point it felt like they are so tight that they were just fighting it.  Gotta start stretching a lot more.  Maybe when I do my middle block or whatever I'll do 40 min walks and 20 minutes of stretching.