Adarq.org

i love my compression shorts so much .. wore them today for my 8 ez miles. I'm going to go get compression pants soon

Btw I have the normal kind, not the 2xu kind with all of the extra bulk in them, those are a bit weird to me. I just have the tights. Going to get the pants/slacks tights in a bit, plan to run with them tonight.

Also love my short shorts..

Finally, I absolutely love my saucony shay xc4's .. my red ones have nearly 1,400 miles on them and I ran with them this morning just fine, they feel incredible. Bottoms are completely worn out, a few holes in em, but you can barely notice it.. Incredible shoes.

Also love my garmin forerunner. Don't love my chest strap HR that much. Footpod is cool but mostly just to confirm my stride freq, don't need to wear it all the time.

funny.. i'm running-gear'd up at this point.

I had thought that heavy jump squats such as 185lb+ were basically pointless.... for developing power compared to lighter jumps with heavy lifting.....

there's no <amount of weight> pointless though, it's based on a % of your 1RM. You can use anywhere from 30-70% of 1RM .. that range has proven to be effective, according to the data out there. Though, I personally think > 30% is too risky.

so as for 185 lb jump squats for king fish, it's probably like 40% or something (currently). To him, it probably feels like 95 lb. to us.

as for what is most effective, it has alot to do with the individual.. plus jump squats help bump up your actually squat more than jumps.

for me personally, i'd avoid them, even if they were effective. I'd rather go the latter route you mentioned, squat & jumps.

Quote from: fast does lie on September 30, 2017, 04:01:55 am

Is that pasta meal tasty like does it have decent salt in it?

oh yes, i dont spare any salt. like my nutrition coach says, salt is prison creatine.

"prison creatine" = good shit.

lmao that is disgusting af.. but if ur trying to get big, makes sense.

i was literally eating a big quarter, beautiful watermelon while i was watching that nasty shit. hahahaha.

also, his new intro video is really good..

usual fat lose dosage for caffeine is 600mg = 200mgx3, eg 9am/1pm/5pm. i dont get sides from being on caffeine, just going from 600g to 0g those headaches i mentioned on the first day

legs felt so heavy & tight this morning, calves especially (left more so). not enough sleep didn't help, but i also think alot of it has to do with how I ate yesterday .. though I felt fine, the food I ate was likewise heavy .. nothing like the way I feel when eating fruit and maybe some eggs etc. Also, my left calf got alot tighter mid-day towards the evening.

love my short shorts!!! LMAAFOFO!!



09/30/2017

bw = 147
- alot of food in me
soreness = calfs slightly - left more so
aches/injuries = right hip iliac crest slightly, left calf tight
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 5:30 AM
- forced wakeup

diet:
- 05:30 AM: 3carb pre-workout drink, banana
-- going to stop drinking the pre-workout drink and see how I feel
- 07:00 AM: workout: morning speed test
- 09:00 AM: 2 x grapefruit, 2 x coconut water
-- made me feel alot better.....
- 12:00 PM: workout: bw
- 01:00 PM: whole foods: peanut butter bar, watermelon juice
- 03:00 PM: workout: bw
- 03:30 PM: 2 x avocados, 2 x sourdough bread slices, banana, sweetened green tea
- 05:15 PM: quarter watermelon
-- so good
- 06:00 PM: workout: bw
- 07:00 PM: workout: speed
- 09:00 PM: 4 x eggs (sunny side up), 2 x hearth bread (put two eggs as a sandwich), 2 x banana, 2% milk, coconut water



stretch:
- 08:45 AM: soleus stretch
- 09:30 AM: soleus stretch
- 05:30 PM: soleus, alot, some good work during dishes
- 10:00 PM: soleus during dishes
- 10:15 PM: everything before bed



workout: morning speed test
- long warmup to try and get my legs loose, fail
- warmup runs were 5:20-5:30 pace, not snappy
- 1 km @ 3:15 (~11.5 mph)
-- not so bad considering .. PR is 3:03
-- will try and PR my 1k soon, sub 3 son.
- finished with an easy 1.5 miles at ~7:30 min/mi pace





feel really tired.. probably going to take a nap. would like to do another session tonight.. i'll probably feel alot better, as long as my left calf isn't freaking out. if it's freaking out i'll just walk or something.

hit 4:4x at some point, for every split.. could barely hit it in the morning................................ less effort in the evening too, just much more snappy/explosive.. morning effort = tight, evening effort = loose.




workout: bw
- 12 PM
- 5+ sec dead hang ng pullups: BW x 8
- full dips: BW x 8



workout: bw
- 3 PM
- 5+ sec dead hang ng pullups: BW x 8
- full dips: BW x 10



workout: bw
- 6 PM
- 10+ sec dead hang pullups: BW x 5
- ~3 sec pause at the bottom full dips: BW x 5



workout: speed
- sidewalk speed: "zigzags": 3x ~{420m,355m,193m,225m,112m,180m,100m} + short walking rest -> everything low 5's to high 4's
- https://www.strava.com/activities/1209458607

like a different person compared to this morning.. felt so good. it rained before my session too so, sidewalk *slightly* slippery, had to be a little careful like usual when it rains, but it's not risky slippery.

ate light today, all fruit.. really think that helps me feel significantly faster when i'm running. about to get the protein in now, eggs + fruit.

tomorrow = 2 very light run/stroll sessions, early morning & early evening.







WTF
- im feeding my dogs some bread, and james runs up and slams his claw into my knee.. hasn't stopped hurting since. he hit it right on the VL tendon insertion.
- insanity

---

Monthly Tracker: October 2017

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146),(29,145),(30,147)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- FORMAT: (day, miles walked)
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00)]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m),(30,1000m),(30,4755)]
- FORMAT: (day, total speed interval distance in meters)
- total: 48396m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50),(30,12.2,4:55),(30,13.8,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)
- TODO: 9/21

Total jump rope time: [(4,60m)]
- FORMAT: (day, minutes)
- total: 60m

Total jump rope messups: [(4,12)]
- FORMAT: (day, # of mess ups)
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs"),(29,"slightly","calfs - left more so"),(30,"slightly","calves - left more so")]
- FORMAT: (day, overall soreness, specifics)

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9),(29, 9 AM, ,(30, 5:30 AM, 6)]
- FORMAT: (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly"),(29,"left calf slightly,right hip iliac crest slightly,left adductor slightly"),(30,"left calf slightly, right hip iliac crest slightly")]
- FORMAT: (day, specifics)

Obviously, falling asleep & waking up around the same time each day/night is important. These are just some other things.

Here's a few things i've noticed recently:

Stuff that hurts my quality of sleep:

- Lots of bananas at night before bed seems to be a very bad idea. Both times i've eaten 6 bananas before bed, i've had lots of trouble falling asleep & staying asleep.

- Keeping my phone turned on, instead of putting it into airplane mode. This is a weird one.. But, i've been putting my phone into airplane mode before bed for like 8 months now, and literally every time I forget to do it or think I do it & somehow mess up, my sleep suffers - usually waking up alot or having that awake but really sleeping feeling. At this point, I don't see how it could be placebo.

- Trying to fall asleep while being hungry, another no brainer.

- On the other end of the spectrum, too much food can wreck me, specifically that rice/beans overdose the other night. Just made my stomach bubble up so much that I couldn't pass out.

- Too many liquids or not enough salt in diet, causing you to go to the bathroom one million times, is a nightmare.

- If my one of my dogs can't sleep, I can't either. lmfao.



Stuff that helps my quality of sleep:

- Getting off the computer an hour before (no brainer).

- Light static stretching before bed in barely any lighting. This has been a good move, helps me stay consistent with stretching, and also helps me get into sleep mode.

- If i'm having a hard time falling asleep, I can go get a glass of milk and that often helps.

- In the past: zinc + magnesium seemed to help, definitely intensified my dreams too for a while.

- A hot shower ~60 minutes before bed, and also before stretching, seems to help.

- Ear plugs + eye mask is effective, but you are less aware of what's going on, hehe.



If anyone else has some stuff, feel free to post

peace!

forced full rest day!!

feel really good today, minus the calf soreness.

I got a new saucony jersey today, and some short running shorts lmao! They look like this:

hate this image that I linked: https://www.trekkinn.com/f/13601/136010882_4/saucony-endorphin-split-short.jpg

so I took one myself, just to show the shorts length:




definitely feels weird mentally wearing shorts that tiny, however, they feel absolutely amazing.. so much more freedom when moving my legs around. I think i'll probably raise in em`. Going to wear em` tomorrow night probably. I come from that modern basketball world of shorts covering the knee, so, it's taking some getting used to as the running shorts get smaller, or even wearing my compression shorts. But performance > * so, whatever.

saucony jersey is nice too, it's all blue, but same fabric & size as my other one.



09/29/2017

bw = 145
- 
soreness = calfs slightly - left more so
aches/injuries = right hip iliac crest slightly, left calf tight, left adductor slightly
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 9 AM
- slept in, rough sleep last night


diet:
- 9:30 AM: water w/ lemon, banana
- 1 PM: anthony's: roast beef sandwich, family sized salad just for me w/ gorgonzola, water w/ lemon
- 4 PM: 2 hour nap, passed out from such a good, enormous lunch
- 9 PM: 3 x banana's saute in olive oil & salt, 2% milk
-- so good






stretch:
- light quad & some calf stretching a few times
- 9:45 PM: soleus during dishes

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146),(29,145)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m)]
- total: 42641m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs"),(29,"slightly","calfs - left more so")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9),(29, 9 AM, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly"),(29,"right hip iliac crest slightly,left adductor slightly")]