Adarq.org

The prone/lying down version of pigeon can really wreck me - very risky for my knee. The standing variations can feel good, but has still proven risky for me.

This stretch is deadly for my hip, believe it or not:



I can probably go perform that stretch and F my hip up instantly.


This is the only hip/glute stretch I still do, it seems to be the safest for me. Also, instead of flexing the off knee more to bring the stretched leg closer to me, I just twist towards the off leg a bit. If I bring the stretched leg closer to me, seems more risky for my knees.





When I get annoyed that a stretch is risky for me, and try to improve that mobility/flexibility, I always get hurt.

I think i'm going to buy a dope cowboy hat soon.



09/08/2017
bw = 152
soreness = quads slightly, hamstrings slightly, feet slightly
aches/injuries = feet slightly
feel = ok but tired

wakeup = 7:30 AM
-



diet:- green tea
- pre-made coffee + milk drink, water w/ lemon
- big spinach salad with carrots, avocado, tomatoes, olive oil, lemon juice, salt/pepper, and a chicken skewer .. and some green tea
- water w/ lemon
- workout: BW + walk
- coconut water, 2% milk
- protein + 2% milk + coconut milk, 2 x water w/ lemon, 3 x banana
- water w/ lemon, protein bar

my salad from today, c'mon, solid.





stretch:
- before sleep


bw:
- 5:30 PM
- ng pullups: BW x 10 + 1 dead hang
- full dips: BW x 10
- standing single leg lifts: x 30
- chinups: BW x 10
- pushups: BW x 30
- standing single leg abductions: x 30
- calf raises: BW x 20

walk:
- 6 PM - ~9 PM (2h:51m) @ 11.3 miles



that split I highlighted .. is when i accidentally hit the lap key, when i walked into a huge spider and spazzed the F out to get it off me........ LMAO!!!

---

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)]

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)]
- total: 2500m
- TODO: 9/7

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15]

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")]

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

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly")]

Quote from: fast does lie on September 04, 2017, 08:11:27 am

acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.

You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.

great stuff.

ya it really is crazy how most of this is in our brain, literally.

Maidana on the right is a monster & hits like a tank, don't always need to "be ripped".

Berto always looks enormous

sdokdsgosdk

doksogk

06-09-17

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

hah. eagerly awaiting you to take the title of back-king from KF .. trap king maybe, since he's got this weird trap phobia. His mid traps are huge IIRC.

The watch is nice. Also handy not having to use the treadmill to check HR, though I did that a couple of times to see if the one I used and the watch agreed -- they did. What I noticed, though, is that my HR drops ~2-4 when measuring it with hand holds vs when just walking with arms at my side. This makes sense, since not matter how hard you try not to load your arms to save your legs, you will be doing that a little bit. Noticing this meant realising my Avg HR for the treadmill stuff is probs ~3 BPM higher than what I've actually recorded. As such I lowered the incline, these walks should be pretty easy and done <155 I reckon, maybe even in the 130s? Thoughts? I guess I usually only treadmill walk for 20-30 mins so being in "zone 3" rather than "zone 2" is probably fine. Idk.

Avg HR during the lifting portion of workout was 119 BPM, with Max HR of 165.

that's some great info about the watch HR vs treadmill, awesome. Makes me even more eager to upgrade my watch eventually.

and ya makes sense about the arms-free being slightly higher.

07-09-17

Morning BW: N/A

Workout

Jog to track - .96mi in 11:30 - Avg HR - 147 [lol, so high for such a lazy pace]

Sprint repeats - 2 x 10 x 100m @ 22 seconds for 100m
Rest until end of minute between reps (so ~38s) and until xx:30 between the sets. So basically an EMOM workout.

Max HR - 186 [this was hit after the final repeat, which I ran in 20.5, oops]
Avg HR - ~166 [not sure how to get average HR between two points in time that aren't the beginning and end of the workout, the Garmin connect thing is confusing. Does Strava do this?] Edit: calculated this using excel and it was 167, close enough

Walk home

Notes

Easy fun workout. Looking forward to getting into actual sprinting shape.

Traps extremely sore.

Looking forward to starting 5/3/1 tmrw.

IMHO, sprinting/jumping is solid trap work. I never hear anyone talk about it, but my traps get wrecked when i start jumping. I've had more trap soreness/fatigue from high volume jumping, and/or high rep MR tuck jumps etc, than i've ever had from shrugs/deadlift etc. My traps looked fairly developed (IMHO) when I was dunking, and I didn't deadlift/shrug/etc, just did tons of jumping & reactive exercises .. so in combination with compounds lifts & some direct work, you can become trap-king of adarq.org.



and ya you can't do that with garmin connect or strava ... :/ the HR stats within a range of activity, unless it's a "lap". So I imagine you just took your HR stats per lap and put them in excel?

peace!