Adarq.org

wow they've been hammering these drills, the dudes look good.

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

~800 year old bonsai tree.

^amazing food? You're drooling? I see what you did there! 

 

 

she's so ridic.

left hk, hope to be back next year. thanks for the location though. went several times, think it took about an hour each time by MTR. my last session there i struggled the most, was barely able to get 1 hand dunks off the dribble on the 9'6.5. hopefully next year when i get back will be able to dunk off the dribble 2 hands on the 9'6.5.

nice attempts on rim 3 though. can you do a 2 hander on rim 1 btw?

damn. could have met up with scoob & thrown each other some lobs.

fail++

:/ 

another light day. word.


11/09/2017

bw = 138
-
bw before bed last night = 141
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
06:30 AM: workout:
- very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX[/b]
- bw:
- 3-sec paused dead hang ng pullups: BW x 10
- full dips: BW x 11
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 20
08:00 AM: food: 2% milk
08:30 AM: food: 2% milk, high fiber oatmeal
09:45 AM: stretch: everything, especially hips & hamstrings, calves
12:30 PM: food: steak fajitas with an extra side of chicken, guac/sour cream, water w/lemon, chips/salsa
03:30 PM: food: whole foods: berry smothie with whey, cookie, mochi ball
04:45 PM: leg drain: 30 minutes
06:00 PM: stretch: quads during dog walk
07:15 PM: avocado toast on toasted sourdough rye, kefir, strawberries, coconut water w/ pulp, grapefruit
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed



stretch:
09:45 AM: stretch: everything, especially hips & hamstrings, calves
06:00 PM: stretch: quads during dog wlak
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed

icing:
self massage:
leg drain:
04:45 PM: 30 minutes

naps:

workout: very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX
- https://www.strava.com/activities/1267869050

feel good. so interesting how when you decide to stay in such a low gear mentally, the body listens.

some of the drills I did during the 2 mile walk, included straight leg swings etc, to stretch hamstrings. Felt nice and loose.


TODO: light workout #2
- going to get some more recovery

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138)]
- 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): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

espn is a joke. :/ can barely watch it.

crazy.

female physique.. flanagan. great photo.