Adarq.org

lol wow..... i am just opposite, i am not going to cut my hair until i reach like 38in RVJ or something, if i never do, than i will look like biggest bum in the world..... right now my hair is just like a pile of wild grass.

i feel u. I kind of did that when I was getting into jumping/dunking. I shaved my head from say, 1996 to 2007. Then I started growing it out as I got into jumping .. then I went through long periods of not cutting it at all .. did the same thing with running last year, didn't cut it or shave my beard for a long time, got really out of control.

i'm now going to spend more time in the cleanly shaven aerodynamic phase.

so.. decided to return to pre-2007 hair growth, and shave my head. been thinking about doing it for a long time (years) and couldn't pull the trigger, until today.



LMFAO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

feels really good tbh.. feel reborn! jk. does feel good though.

these vegans know how to eat, "real food daily" looks like a dope spot.

quick logging, bout to stretch and sleep.

realized I can implement a lighter diet (AA) because i'm not running much distance at all, so i'm at much less risk of cramping up, or dying out. So, I can get myself "jittery/explosive/amp'd" by eating lighter than I have, and still get great interval sessions in.

I can't really walk "distance" right now, lots of areas where I walk don't have power because of downed power lines.. I've been meaning to switch it up lately and try to get my frequency back up, so this is probably a good time to do it.

i might try to eat more "raw" in the near future .. haven't tried that much. i'm just loving avocados by themselves, grapefruits, bananas, etc.. maybe I should add in carrots, serranos/jalepenos? hah. dno, but, i can eat a bit lighter and get away with it because my volume & my long running isn't there right now.. and when i eat lighter, i usually feel way more explosive so, could work out nicely.



09/11/2017
bw = 153
soreness = none
aches/injuries = none
feel = good

wakeup = 8:30 AM
- :/



diet:
- 2% milk + protein, green tea
- hurricane yard work
- 5 x grape fruit, 1 x avocado
-- epic meal outside
- avocado, green tea
- 3carb pre-workout drink
- workout: speed work
- 2% milk + protein, 3 x banana, 3 x water w/ lemon



stretch: after run
- during dishes (soleus)
- before bed (everything)



quick speed work session:
- both adductors were tightening up during warmup, so i held back a bit, and still had some serious speed
- left calf felt a little tight after the 0.40, but disappeared after that

from strava description:

quick speed session with light tail wind- 800m PR attempt cut short, but probably had it

felt very powerful tonight

0.40 mi (~643m) @ 1:52 (4:52 min/mi)

0.20 mi (~320m) @ 62s (5:12 min/mi)

0.20 mi (~320m) @ 57s (4:43 min/mi)

going to start picking things up a bit.

first run was supposed to be 800m but people were in the way so I cut it short.. close to PR level for 800. PR is 2:23 ... I had 117 more meters to go and 21s, sounds like I was on course to smash it.

next two runs were more relaxed.





felt crazy explosive .. light diet really helped, felt like i do when trying to amp up to dunk.

---

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)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

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

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3)]
- total: 66.6 (eek lmfao)
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 13h:33m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m)]
- total: 5541m
- TODO: 9/7

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)]

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

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

Resting HR: [(3,32,45,40)]

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")]

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, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none")]

BW: 86.3kg
Activity:  10 (good)
Misc: hamstrings still sore, erectors seem fine after I used the TENS for about 4hours on various parts of my back yesterday night.
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 8/8

Recovery BS 6x112.5(PR), 6x102.5
Paused BP 5x75, 5x77.5(PR), 5x77.5, 5x77, 5x77, 5x75
Weighted Dips 6x6x99kg(PR; +10kg vest)
Incline DB BP 10x20, 9x20, 9x20
Curls 3x15x17.5

Notes:
So next workout is a big volume squat session and i struggled getting 112.5kg up for reps so that's an indication of where my recovery is atm after that brutal heavy day. Hoping for the RR gods to shine on me over the next 48hrs.

I made the switch to using a weight vest on bw exercises. It's just that much harder than hanging weights off my waist and harder is good. Im close to that 100kg mark with the vest on. Oh and every time now im doing upper body, i curl. I need to grow some arm mass to progress my perpetually stuck ohp and bp.

---

Nutrition notes:
Got inspired by the cool photos adarqui has been posting of food on insta and i made some colourful tasty postworkout meals lately. Ive been feeling so full .. the extra fibre really does make a huge difference. Loving it. For dessert been making delicious fruit smoothies (fresh whole strawberries inc leaves, fresh blueberries, banana, whey, milk) that are just amazing. Will start instagramming them too

hah nice! ya i was about to say, where's teh photos?!

and ya, fiber is king. 

Quote from: adarqui on September 09, 2017, 07:29:26 pm

that was the first thing I noticed, the round back. still though, pretty good squat jump after a pause like that. looks strong.

I love the very slow eccentric stuff, even very slow ECC+CON tbh. I've personally never enjoyed weighted core work though, kind of freaks me out tbh. I'd rather exert more control/perform more reps/do longer holds than hold weights with my feet etc.

pc!

Yeah it's sloppy. Of course, as soon as I noticed and corrected it, the jumps instantly feel stronger, not leaking out tension through the torso. 

nice!

I hear you on the weighted core. I prefer the modified exercises I'm doing now because it feels more controlled doing a isometric rep you can bail from at any time. The holding weight with the feet was awkward and I didn't keep it up very long, wasn't getting anything out of it.

ya, so awkward. i've tried it a few times and gave it up quick .. to everyone who does that stuff good/comfortably, impressed.. hah.

I'm thinking of boosting the hanging leg raises to something like a total of 50-60 across 2-3 sets to incorporate some muscular endurance, that might be the right mix.

nice!

hah this video is beast. Terry Crews son.

<a href="http://www.youtube.com/watch?v=KcNJIJi15AE" target="_blank">http://www.youtube.com/watch?v=KcNJIJi15AE</a>



saw that after watching this video, specifically for the mo farah segment:

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

might make sense to put it here.. rather than off topic.