Adarq.org

speed day.

right soleus felt great after that deep tissue work with the iron duck. who knows, could just be a fluke.

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10/10/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after morning run: quads a bit tight
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 8
wakeup = 09:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
09:30 AM: food: orange juice, water
10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
10:30 AM: food: beet juice, water
11:00 AM: food: dunkin donuts: small frozen coffee w/ whipped cream, donut, 4 x egg and cheese wraps, water
04:00 PM: food: protein bar, pistachios, water
07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
08:45 PM: food: zin burger: butterfinger milkshake w/ whipped cream, water
10:30 PM: food: orange juice, rxbar, water
11:30 PM: food: koia protein drink, water



10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
- https://www.strava.com/activities/1896134435
- ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17







07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
- https://www.strava.com/activities/1897272168
- ~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi
- ~820m @ 2:37.9 / 5:07 min/mi
- 400m @ 1:08.8 / 4:35 min/mi
- 200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph

how is there a 15-minute differential between going to and from the gym?

glute activation / PAP! lulul.

Quote from: adarqui on October 07, 2018, 01:48:27 pm

Quote from: FP on October 07, 2018, 01:07:25 pm

Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

i loved the super slow work, pin stuff, controlled eccentrics etc. fast EIC is ok but we get enough of that with jumping/sprinting/sport etc. controlled eccentric, fast iso/concentric is alot more beneficial imho. controlled lifting seemed more beneficial to me in general, I got off the REA squat bandwagon pretty quick, also don't like jump squats etc. i'd personally rather push the volume (heavy high rep or clusters of low rep etc): heavy high rep to target the muscle itself, clusters of heavy singles (relaxed/full recovery) to improve the cns work capacity (ability for the cns to recover and produce another max-s/explosive-s effort).

My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

lool. nice.

The Saints keep marching on 

Bree's keeps breaking NFL records becoming the all time NFL passing leader. 499 touchdowns as well.

http://www.nfl.com/news/story/0ap3000000972095/article/drew-brees-becomes-nfls-alltime-passing-leader

brees looks like he's 25.

that's a durable dude.

i watched the saints/washington game, was good. saints went off.

ya facebook sucks.

ig is solid :d

<a href="http://www.youtube.com/watch?v=6Lk_1BTd3M8" target="_blank">http://www.youtube.com/watch?v=6Lk_1BTd3M8</a>

i promised, years ago when andrew first added them to the forum, never to use the  image until i dunked a basketball.

today, i dunked a basketball.

 

bump

Quote from: adarqui on October 07, 2018, 11:26:25 pm

and on that note.. 63 yard field goal by Gano.

<a href="http://www.youtube.com/watch?v=-4gzoJ0--B4" target="_blank">http://www.youtube.com/watch?v=-4gzoJ0--B4</a>

<a href="http://www.youtube.com/watch?v=Vl0Gh1eVbA8" target="_blank">http://www.youtube.com/watch?v=Vl0Gh1eVbA8</a>

I didn't watch this game I just watched the highlights. Apart from the Panthers 2nd Touchdown of an OBJ fumble OBJ had an incredible game. He was lit!!! The one hand catch was one thing. His QB skills were another. Check out 4:12-4:37.

Mike Adams is 37 and still jamming as a Safety in the NFL and getting intercepts

that move @ 5:45 by Barkley... damn.

man he's the real deal. having a veteran level rookie season, always a great sign heh.

i heard OBJ's comments about Eli, but Eli looks like he had a pretty solid game... just watched OBJ drop a TD catch in the endzone @ ~6:40.. what's he on about?

that was a great game.