Adarq.org

I got Rigo in 12 .. but i'm not confident about it.

rigo in 12 is a risky pick because he's just not as active as Loma .. but i'm basing my pick on him shutting Loma down. His counter punching & defense should slow Loma down for the first time in his career.. based on that, I pick Rigo.

12/9

...

 

miami: https://www.go90.com/videos/6lxgOe4cmwx

LA: https://www.go90.com/videos/8Fxj2ouK4lk

LA dudes are way better so far hah. Miami rim looked higher and/or they were just shorter lol.

man Purdie & Staples are such pros.. ridiculous. They just look so elite compared to everyone else.

wb!

Thank you two for the succinct responses. I will search for the T0ddday method and include in some more poly and hopefully I will update y'all with good news after I put in the good work.

http://www.adarq.org/strength-power-reactivity-speed-discussion/the-t0ddday-method/

I see you mention playing basketball 1-3 times a week, how often do you go for max effort jumps? Dedicated max effort jump sessions are a must, so if you're not getting those in, i'd start with at least 1x/wk. I'd also ease into it, don't go crazy. You sound like you're already in good shape, strong etc.. but just make some small changes at first, like trying to get in 1 max effort jump session a week and just focusing more on your lifts, diet, sleep, etc.

pc!!

couple pics from the hike to rakaposhi base camp
1. my brother
2. minapin glacier from above base camp
3. sign at base camp
4. brother walking up toward the end of the base camp area with rakaposhi peak juuust peeking through the clouds -- hard to believe but it's something like 4300 vertical meters above him in that shot
5. diran peak in the evening
6. me sitting on the ridge above base camp

commented on ig but not here, didn't see this post until now! eek.

just looked at those photos again, they are incredible. especially that 2nd one, it's unreal.

160 is hard to believe at 5'10. he's jacked.

i wouldn't guess 160, but i'd probably guess 150 or so. he def looks like he has some extra muscle to me.







definitely more of thick build to me, for sure.

Quote from: LBSS on December 05, 2017, 11:21:54 am

160 is hard to believe at 5'10. he's jacked.

Body fat must be close to 5% no?

yup, def looks like it.

complete rest today.

hydrating a ton today..


12/05/2017

bw = 141
bw before bed last night = 144
soreness = calves slightly, quads slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 7:45 AM

log:
08:00 AM: food: alot of water, almond milk
11:30 AM: food: tijuana taxi: strak fajitas with extra chicken, 2 x chips and salsa
02:00 PM: food: almond milk, tons of water
02:30 PM: nap: 1.5 hours
04:30 PM: food: water
05:30 PM: stretch: quads lightly during dog walk
05:50 PM: food: beet juice + water
09:00 PM: food: bunch of sourdough rye (half a loaf?), sauteed yam in olive oil/pink sea salt, 2 x almond milk, beet juice
- gave a bunch of rye to the dogs too.. they love it.
11:30 PM: leg drain: 20 minutes

stretch:
05:30 PM: stretch: quads lightly during dog walk

icing:
self massage:
leg drain:
11:30 PM: leg drain: 20 minutes

contrast showers:
naps:
02:30 PM: nap: 1.5 hours

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04")]

Races: [(02,1mile,5:16,5:13)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45)]
- FORMAT: (day, wakeup time, hours slept)