Adarq.org

Your foods are very... Greek. Or, at least, Mediterranean...

hah cool. ya I like how you folks do it over there! It seems I eat mostly fruit & dairy, some veggies, some bread, and some chicken. I feel pretty good eating the way I do now.

you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

I definitely would. There's some "authentic greek places" around here, which I haven't visited since I left my old devops/eng job in ~2015. But when I worked there, that was one of my favorite places to go. I'd always feel so good after eating there too, unlike how I felt when i'd get done eating at a steakhouse or even one of my favorite thai places. I think i'd have felt better upon leaving the thai place if I didn't eat so much rice though. At the greek spot, i'd always get something with veggies, feta, loads of cucumbers, grilled chicken, and some bread with hummus etc. Just felt so "fresh" afterwards.

peace!

oh man @ 2:00 .. that should have went down. damn!!!!

also that lefty almost dropped too.

good stuff though, that almost-dunk at 2:00 would have been nasty .. crushed nasty.

[ENGLISH] WAYDE VAN NIEKERK SUFFERS SERIOUS KNEE INJURY IN CELEBRITY TOUCH RUGBY GAME
The 400m world record holder, reigning Olympic and world champion, Wayde van Niekerk @waydedreamer has seriously injured his knee during a celebrity touch rugby match.

The 25-year-old South African will now face six months of rehabilitation in the US, Qatar and South Africa after sustaining medial and lateral tears of the meniscus and tearing his anterior cruciate ligament playing rugby in Cape Town.

In a statement Van Niekerk, who was due to undergo surgery at the Steadman Clinic in Colorado on Tuesday, said he hoped to be back in the summer of 2018.

"This is sport and these things happen. I trust that the team I have around me, including the medical professionals, will make this process as smooth as possible," Van Niekerk said.

https://www.theguardian.com/sport/2017/oct/31/wayde-van-niekerk-out-of-commonwealth-games-knee-injury

uhh.. not good. WVN = wrecked. :/

Date: 31/10/2017
Soreness: quads
BW: 63.4kg

Condition: Had 2 hours of workout time, which was plenty. I hate getting tired especially because my ear blocks up and my nose is already blocked cos of allergy and when I breath it sounds like i'm wearing a stethoscope and the other end is near my mouth and everytime I breath I can hear it loud or if I make any noise with my mouth it will be loud. But not deafening loud obiviously and it's annoying to recover in that situation. So I extend my receovery time a bit more.

Warm up
    10 min walk to gym
    activation and mobility drills and stretches

Workout
    Counter movement jumps
       3 x 5 @40kg
    Bulgarian Split squats
       1 x 5 each leg @0kg
       1 x 3 each leg @2 x 20kg dumbells in each hand
       3 x 7 each leg @2 x 35kg dumbells in each hand
    Calf raises
       1 x 5 @80kg
       3 x 20 @120kg
    Progressive depth squats
       1 x 3 @120kg pin 11
    Romanian Deadlift
       1 x 5 @80kg
       2 x 7 @110kg
       1 x 7 @90kg

Cool down
   stretch
   10 min walk back

Comment
It was a nice session able to do all 3 sets at 35kg more easily as I am starting with right leg first, but tiring is an issue especially with my nose being blocked and then my ears closing and opening because of misfiring of the valves at the end of the eustacian tube at the end of my ear at the back of my mouth. which is triggered through breathing. The Calf raises was slightly easy. The progressive depth squat using proper form was alright managed to hit those depths even though i heard small cracks but not worrying sounds, like a stretched out crack sound. The RDL was good felt it in my glutes. not going to buy weightlifting gloves as I have managed to use the straps properly for the RDL.

damn i haven't had that stethoscope sound in my ear for many years, always hated that too, hadn't thought about it until I just saw your post. Because of my cold, my right ear has been blocking up alot lately.. definitely sucks, but would open up when I start running.

nose blockage + ear blockage = super sucks :/

AELS yesterday turned out to be great .. 2 days of weirdly tight right calf (which usually precludes more serious issues), and today felt fine. Who knows, it could get worse because of only two days rest, but it felt fine upon waking up, running, etc.. so taking an extra rest day was definitely better than training yesterday.


11/01/2017

bw = 139
- 
bw before bed last night = 143
soreness = none
aches/injuries = none
cramping = early on during 2nd interval (1 mile) - right abdominal + stomach cramp
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick

wakeup = 06:50 AM
- slept in

log: 11/01/2017: speed
07:00 AM: food: black coffee, grapefruit, high fiber oatmeal
08:00 AM: workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
10:00 AM: food: 2% milk, coconut water
12:00 PM: food: large saute'd white yam in olive oil/salt/pepper, chicken skewer, avocado, sweet green tea, 2% milk
02:30 PM: food: some quality organic coconut water in a tall can
06:00 PM: workout: evening hard speed: 4x400m with 110m (lane light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
08:00 PM: food: 2% milk, coconut water
08:30 PM: food: strawberry skyr (32g protein), water w/ lemon, 2 x sourdough toasted
09:00 PM: food: strawberry kefir, water w/ lemon
09:30 PM: food: just a ton more water

wrote down the water because, even after drinking like 3 glasses of water, i'm only 140 lb. before bed....... crazy.




stretch:
icing:
self massage:
leg drain:



workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
- https://www.strava.com/activities/1256450892

breaking in some saucony endorphin racer v2's .. they feel way different than my XC flats, but they still feel good. The faster ~300m's at the end felt really good in them.

I was going to really gun it on that mile by itself, but nemesis showed up .. was ~4:50 pace for ~300 and felt good.

tonight is track hopefully.

i've come up with some new walking drills to work on my posture etc, going to experiment with these alot tomorrow during my light day.. trying to get my "rib cage/chest" to open up a bit, look more like Mo Farah, lol.





136.0 lb. after that workout.




workout: evening hard speed: 4x400m with 110m (lane light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
- https://www.strava.com/activities/1257216568

when my nemesis doesn't show up, I seem way faster .. so in sessions where my nemesis eventually shows up, i don't usually seem as fast early on. or I could be wrong.

anyway the track was full of people standing around, and lots of people to run around. weird night.

had some solid power/speed, flying easy. it has alot with how many people were at the track, just like with dunking .. crowd factor just amps me up every time.

also had to scold a bunch of college kids for hogging the track, just standing there talking .... ridiculous. 

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139)]
- 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): []
- 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: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none")]
- FORMAT: (day, overall soreness, specifics)

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

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

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

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

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

136.0 lb after morning run, and i didn't sweat too much, ridiculous. i'm an alien.

finished 256 out of 140,777 in the October Distance Challenge on Strava .. cool!

https://www.strava.com/challenges/October-2017-run-distance-challenge

https://deadspin.com/giannis-is-shaq-now-1820005057

Quote

Quote

He continues to dominate inside the paint, where he’s averaging 23.7 points per game on 75 percent shooting. By comparison, when Shaquille O’Neal won the MVP award in 1999-00 while leading the league in scoring, he averaged 22.5 points in the paint per game on 61 percent shooting in that area.

Giannis is Shaq now. He’s a seven-foot-tall point guard who is Shaq.

lmfao. that is shaq. teh fuh??? nuts.