7951
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 04:55:17 pm »
spicy eggs club.
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7952
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2017, 03:23:36 pm »
09/27/2017
bw = 145
-
soreness = calfs a little, chest slighty, biceps slightly, quads slightly
aches/injuries = none?!
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = good
wakeup = 9 AM
- slept in, rough sleep last night .. took until ~2 AM before I probably fell asleep :/
diet:
- 9 AM: other half of pre-made coffee drink, bunch of water
- 9:30 AM: light stretch while throwing dog toys
- 10:30 AM: very light run
- 11 AM: light stretch
- 12 PM: green tea, 4 x scrambled eggs, 1 jalapeno, 1 red chili, 2 x SF sour dough, banana, 2 x grape fruit
- 12:30 PM: 2% milk
- 4:30 PM: propel + water
- 8 PM: workout: light run
- 9:10 PM: protein + water, banana
- 10:30 PM: a ton of rice (~10 oz basmati) + salt/pepper, red kidney beans, water w/ lemon, matza (sp?)
-- probably ~1800 kcal or more
- 11:30 PM: 2% milk
-- I AM ABSOLUTELY STUFFED
stretch:
- 11 AM: light stretch
- 3:30 PM: soleus during dishes
- 5:30 PM: everything
workout: very light run
- 10:30 AM
- fasted: very light 4.3 mile run - just kept everything slightly under 10 min/mi
- felt good. i think my "very light runs" are actually improving too.. pace is more consistent.
workout: light run
- 8 PM
- light run: 5 miles @ 8:56 min/mi pace
- just working on pacing, relaxing, getting some work in.
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)]
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)]
- total: 35441m
- 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)]
- 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")]
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")]
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")]
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)]
- (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")]
bw = 145
-
soreness = calfs a little, chest slighty, biceps slightly, quads slightly
aches/injuries = none?!
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = good
wakeup = 9 AM
- slept in, rough sleep last night .. took until ~2 AM before I probably fell asleep :/
diet:
- 9 AM: other half of pre-made coffee drink, bunch of water
- 9:30 AM: light stretch while throwing dog toys
- 10:30 AM: very light run
- 11 AM: light stretch
- 12 PM: green tea, 4 x scrambled eggs, 1 jalapeno, 1 red chili, 2 x SF sour dough, banana, 2 x grape fruit
- 12:30 PM: 2% milk
- 4:30 PM: propel + water
- 8 PM: workout: light run
- 9:10 PM: protein + water, banana
- 10:30 PM: a ton of rice (~10 oz basmati) + salt/pepper, red kidney beans, water w/ lemon, matza (sp?)
-- probably ~1800 kcal or more
- 11:30 PM: 2% milk
-- I AM ABSOLUTELY STUFFED
stretch:
- 11 AM: light stretch
- 3:30 PM: soleus during dishes
- 5:30 PM: everything
workout: very light run
- 10:30 AM
- fasted: very light 4.3 mile run - just kept everything slightly under 10 min/mi
- felt good. i think my "very light runs" are actually improving too.. pace is more consistent.
workout: light run
- 8 PM
- light run: 5 miles @ 8:56 min/mi pace
- just working on pacing, relaxing, getting some work in.
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)]
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)]
- total: 35441m
- 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)]
- 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")]
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")]
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")]
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)]- (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")]
7953
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 27, 2017, 01:11:17 pm »7954
Boxing / Re: Charlie Zelenoff GREATEST HITS
« on: September 27, 2017, 01:07:09 pm »
did i ever post the Floyd Sr. video?
<a href="http://www.youtube.com/watch?v=nFEk5qT708o" target="_blank">http://www.youtube.com/watch?v=nFEk5qT708o</a>
i tell u what, Z looked more scared of Floyd Sr than he did Wilder or that monster 16 year old kid who nearly killed him.. That Floyd defense had Z completely dismantled. lmao.
Sr look really good in there.
i tell u what, Z looked more scared of Floyd Sr than he did Wilder or that monster 16 year old kid who nearly killed him.. That Floyd defense had Z completely dismantled. lmao.
Sr look really good in there.
7956
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 12:39:34 pm »
daamn sounds good.
i'm not good with spices.. every time i actually use spices, i don't like it. that's one thing i screw up easily. i'm way better at using peppers and stuff like that.
i'm not good with spices.. every time i actually use spices, i don't like it. that's one thing i screw up easily. i'm way better at using peppers and stuff like that.
7957
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 09:40:17 am »Terrible picture but a good example of how I've been eating lately:
Spicy scrambled egg w/ ginger+tomato, oats and kiwi.
nice!!
bruh. I actually planned on making spicy scrambled eggs today.. 1 jalapeno, 1 red chili, and scrambled eggs. hah.
7958
800m+ Running and/or Conditioning / Re: The Running Statistics Thread
« on: September 27, 2017, 09:37:12 am »
somosrunners has some nice photos they are doing now, with all of the km's on each photo! These are great.
?taken-by=somosrunners
?taken-by=somosrunners
7959
800m+ Running and/or Conditioning / Re: The Running Statistics Thread
« on: September 27, 2017, 09:36:21 am »
Berlin Marathon stats, men & women
?taken-by=the_running_statistician
?taken-by=the_running_statistician
7960
800m+ Running and/or Conditioning / Re: The Running Statistics Thread
« on: September 27, 2017, 09:35:27 am »
An awesome IG.
instagram.com/the_running_statistician/
Tons of sick posts on it, with more data than you see in most posts.
instagram.com/the_running_statistician/
Tons of sick posts on it, with more data than you see in most posts.
7961
800m+ Running and/or Conditioning / The Running Statistics Thread
« on: September 27, 2017, 09:34:29 am »
ok this thread is going to be awesome.
7962
Basketball / Re: NBA 2017 - 2018 Season
« on: September 26, 2017, 10:20:45 pm »
There definitely will be.. 
I have a big smile on my face.
I have a big smile on my face.
7963
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 26, 2017, 10:00:41 pm »
Thinking about signing up for a 10k........ but...... i'll probably only do the first mile 
then i'll just trot it out. I have a 5k race on the day prior too so.
If I do this race, a few things:
- prize money race, so it brings in really fast people who run ~4:5X first miles, so keeping up with them for one mile would be a good run
- i'd get run footage, because they take footage via drone and from the back of the follow-car
- i'd get free ribs at the end..
hmm..
Need to hurry up and decide tho, 2k person limit.
<a href="http://www.youtube.com/watch?v=4QNGkYtfKx8" target="_blank">http://www.youtube.com/watch?v=4QNGkYtfKx8</a>
I actually follow this dude, Castille, he's a beast. He ran it last year, I think he got 3rd. Nice clip, some nice quotes.
<a href="http://www.youtube.com/watch?v=uDebZyYVNT8" target="_blank">http://www.youtube.com/watch?v=uDebZyYVNT8</a>
then i'll just trot it out. I have a 5k race on the day prior too so.If I do this race, a few things:
- prize money race, so it brings in really fast people who run ~4:5X first miles, so keeping up with them for one mile would be a good run
- i'd get run footage, because they take footage via drone and from the back of the follow-car
- i'd get free ribs at the end..
hmm..
Need to hurry up and decide tho, 2k person limit.
I actually follow this dude, Castille, he's a beast. He ran it last year, I think he got 3rd. Nice clip, some nice quotes.
7964
Basketball / Re: NBA 2017 - 2018 Season
« on: September 26, 2017, 09:48:19 pm »
^^
HELL YES!@)($@)!$(!@)$(!@)$(!@)$(!@()
http://www.nba.com/article/2017/09/26/dwyane-wade-cleveland-cavaliers-near-deal-report
EPIC!
2017/2018 NBA = "lit af"
HELL YES!@)($@)!$(!@)$(!@)$(!@)$(!@()
http://www.nba.com/article/2017/09/26/dwyane-wade-cleveland-cavaliers-near-deal-report
EPIC!
2017/2018 NBA = "lit af"
7965
Strength, Power, Reactivity, & Speed Discussion / Re: Squat Narrow vs Wide stance and Vertical/speed
« on: September 26, 2017, 09:46:40 pm »Also, why is it that, as of right now, my knees feel more achy on back squats than front squats? Shouldn't it be the other way around?
Probably just because there's more force on your knees doing back squats because the weight is heavier. For most people upper back is more of a limit than leg strength on fronts
Sorry, you lost me on this phrase. Also I thought front squats put more force on the quads/knees.
Relative to the amount of load involved, yeah, but front squats are done lighter. Front squats a a little less p-chain and a little more squads because you're more upright/knees forward than with back squats. However, because the loads are lower for front squats (because back strength is a big limiter) you could easily end up with less total knee forces.
The weird thing is that just bar (45lb) back squat caused knee cap ache, but 185lb FS didn't cause that achy sensation.
I've pinpointed the origin of the knee pain though, it was because I switched to a much narrow stance.
that's the mistake we all make - switching up something (even things like shoes, socks etc) and maintaining intensity. such a recipe for disaster, but so damn hard to be patient. I don't recall you having a break in period so, apologies if I missed that.
but ya, don't push through pain in the weight room if your goals are on the court etc. The only people who should be pushing through pain in the weight room are strongmen, powerlifters, and olympic weightlifters.
