Adarq.org

^^ i liked the parts about calling out rap. it's such a mess. even tho i love some "hard rap", i do hate the message(s) it puts out. lots of folks listen to it as of it's a blueprint. not good.

on that note, moar lil baby :d i like this beat, chamber music ish somewhat.

<a href="http://www.youtube.com/watch?v=3wWx63kJTxY" target="_blank">http://www.youtube.com/watch?v=3wWx63kJTxY</a>



i listen to more country now, especially when i'm driving. puts me in a great mood. so many good songs, like this one:

luke bryan has some corny stuff but also some great stuff.

<a href="http://www.youtube.com/watch?v=e6EGQFJLl04" target="_blank">http://www.youtube.com/watch?v=e6EGQFJLl04</a>

love it.

2020-12-09

w/o:
- evening

S1: 3-5 sec paused dead hang pronated pullup variation: BW @ {neutral x 9, wide @ 7, extra-wide @ 7}

S1: full dips: BW x 12, 10, 10

S1: ssbar deep squats: 75 lb. x 20, 20, 20



same exat workout as the previous day.

longer pauses on the pullups tho .. feeling decently strong on pure pullups. nice. dips heading back up towards 15. need to get back to 20. PECLATZILLA. lulz.

2020-12-08

w/o:
- evening

S1: 3-5 sec paused dead hang pronated pullup variation: BW @ {neutral x 9, wide @ 7, extra-wide @ 7}

S1: full dips: BW x 12, 10, 10

S1: ssbar deep squats: 75 lb. x 20, 20, 20



nice!

last few days, 3 sets of pullups/dips/squats.

hit 12 dips two days ago.

pullups (pronated) feeling better for my elbow .. hopefully can just keep knocking those out for a bit and let this heal.

also did a 2 mile run on sunday.
 
body feels wrecked from sat/sun farm life.

uhh wtf.

top 4 finishers @ valencia ran under the previous WR .. all 4 of them ran under 58 min for the half.

that's incredible & weird.

good writeup:

https://www.letsrun.com/news/2020/12/utter-insanity-kibiwott-kandie-runs-5732-as-the-top-4-finishers-break-the-world-record-in-the-valencia-half-marathon/








57:31 wtf?



rhonex, 57:49 half marathon debut. wtf?

Yet none of those record-breaking runs could compare to what unfolded on Sunday morning at the Valencia Half Marathon. In a race that redefined the limits of the 13.1-mile event, the first four finishers ran under Geoffrey Kamworor’s 58:01 world record.

The sub-58:00 club, which a few hours ago did not even exist, now has four members. Road running has officially gone insane.

wtf.

2020-12-05

w/o 1:
- morning: lots of dips/pullups

w/o 2:
- evening: lots of dips/pullups
- had to switch from ng to just pure pronated pullups. supination isn't happy right now - elbow taxed. luckily the dips feel fine & pronated pullups feel good as well.

won't hurt to hit more pronated pullups for a while .. in fact, it'll help.

farm life:
- all day.. feel beat. plan to do alot tomorrow too, but want to watch some of the dolphins game.
- got alot of good stuff in the ground: 2 katuk's, 3 avocados, banana, moringa, lemon grass, flowers, portweed, etc.
- also re-used my banana leaves that have been sitting there "rotting" -> stacked them up thick in areas im trying to kill weed growth. bit of an experiment. i think it'll work good. basically stacked up 5-10 leaves (real thick) in several spots, and put some palm leaves on them + banana stalks etc, to lock them in & weigh em` down.
- also got 5 yards of soil dropped!

so far i've been making use of literally everything that i cut/chop down, or that falls naturally. really nice. love that kind of system.

pc!

Quote from: adarqui on December 01, 2020, 10:20:39 pm

felt like taking two days off from "lifting". weekends are rough w/ farm life + some lifting. seems like i'll always be taking monday's off now.. and maybe tuesday's.

many hours of pickaxe/saw/shovel etc on the weekends makes it hard to lift on monday without getting a bit too much into a hole for tues/wed/thurs/fri.

all good.

hope to hit some stuff tmw!

weather was ~52 F today .. absolutely beautiful out. golden sunrise w/ "cold" weather this morning was epic.

pc!

Mate you're going to be a beast with that farm strength coming on.

you aren't kidding.. i'm decently farm strong too - i can work outside non-stop, doing whatever. lifting, pick axing, clipping, chopping, planting, shoveling etc.. lmao. decent strength foundation from all those years training, and some good endurance.

just need to be very careful.

also have to be careful with lifting: squatting can't be fatiguing my legs/back/core etc, and impacting my farm life - seems like a great way to get injured too.. that's why i dropped the ssbar squats back down to 75 lb. just going to rep out light stuff for a long time. makes me feel really good & def puts some strength/mass on.

have a slight issue going on with my right forearm, which i can feel slightly on ng pullups/chinups. it's actually getting better, which is good .. but, the combo of hours of pick axe + those barbell curls is what probably triggered it. i use my right arm/hand way more during farm movements. been trying to use my left a bit more.. but also can't risk doing something weird w/ my left and getting hurt.

so just going to keep it light w/ workouts for now, and go HARD AS FU*K w/ farm life.

pc man !

i'm kind of in the hybrid boat.

i think you should go for 18:xx but, in maybe a less focused way. ie, run frequently to stay healthy but don't get down on yourself for missing a day. turn it up when you feel good. When races start back up again, do more of those and try to hit some good times when you feel good.

i've always been into more of a free form training style though.. but that works better in my brain. with all you have going on, might be good to not hold yourself strict to a program at the moment.

the idea there is to just commit to "frequent free form workouts", .. ie running 3d/wk, or 4-5d/wk if you just feel like doing it/feel good etc.. doing some harder runs when you feel like it, otherwise getting in some enjoyable longer runs (really build that aerobic base nice and gentle).

then just crush weights whenever you want.

i think you will hit your 18:xx eventually if: you are hyper focused, or even if you are less focused .. as long as you just stick to running for fun+health, ie 3d/wk minimum, 5d/wk optimal.

you'll hit it in some races eventually and that'll make you want to hit it again.

out of all that, biggest key is just not getting injured. so if you're feeling run down/tired from work/life etc, be completely ok with missing a day or doing something light instead of what you had planned.

so ya i say stick to the 18:XX but, just relax into it. even if you just get your runs in for fun/health/de-stressing, you'll keep making those micro-gains towards permanently improving that foundation, which seems to last alot longer than you think, even after taking time off.

hope that makes some sense, i'm about to collapse/pass out.

that schedule looks good tho.

pc !