8161
800m+ Running and/or Conditioning / Re: Jacked people who run
« on: September 06, 2017, 10:05:00 pm »I could find a pic of my baby mommas dad. 6'2-3/240ish lb ex running back. Runs 5k daily usually more lol
hah nice.
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hah nice.
8162
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 06, 2017, 03:56:26 pm »
the speed gain from fat loss chart is fun
https://www.fitnaturally.co.uk/body-weight-and-running-performance/
https://www.fitnaturally.co.uk/body-weight-and-running-performance/
8163
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 06, 2017, 03:49:28 pm »
Mo Farah recorded at 118 lb in 2014, he's 5'9":
https://tonireavis.com/2014/03/17/the-fall-the-faint-the-form/
"1.5 x BW for 4-6 reps"
https://www.theguardian.com/sport/2013/apr/19/camp-mo-farah-london-marathon
https://tonireavis.com/2014/03/17/the-fall-the-faint-the-form/
"1.5 x BW for 4-6 reps"
https://www.theguardian.com/sport/2013/apr/19/camp-mo-farah-london-marathon
8164
800m+ Running and/or Conditioning / Re: Jacked people who run
« on: September 06, 2017, 03:14:37 pm »
was scrolling through some 2016 turkey trot photos, saw this guy:
pretty big.. looks like he's not dead as he crosses the finish line either.
pretty big.. looks like he's not dead as he crosses the finish line either.
8165
800m+ Running and/or Conditioning / Jacked people who run
« on: September 06, 2017, 03:14:06 pm »
noob bodybuilder types are always yapping about how big dudes don't run, running sucks, etc etc.. i've personally seen quite a few really big dudes at 5k races. I doubt they drop an impressive time, but that's probably not the point. They are either trying to beat their own PB, just enjoy races/running events, or are running with a family member/child etc. Bottom line, they are probably doing themselves a ton of good by getting in some real cardio.
Also, some of these crossfit dudes are pretty big and they have to run "ok/decent" because of crossfit competitions.
this thread is just for the occasional photo/link for a "jacked runner".
Also, some of these crossfit dudes are pretty big and they have to run "ok/decent" because of crossfit competitions.
this thread is just for the occasional photo/link for a "jacked runner".
8166
Crazy Weird Analysis & Stuff :) / Re: The Jump Rope Data Thread
« on: September 06, 2017, 02:53:12 pm »
comparison between two sessions.
08/30/2017
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134537/#msg134537
- pre-jump-rope-soreness = calves very sore, right especially
- bw = 154 lb.
- average HR = ?
- max HR = 169
- mess ups = tons
- night of = PR walking session, 12:08 min walking mile, 9 miles total
- day after = fine
09/04/2017
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134734/#msg134734
- pre-jump-rope-soreness = hamstrings alot, shoulders alot, calves slightly
- bw = 154 lb.
- 1 hour
- average HR = ~160
- max HR = 172
- mess ups = 12
- night of = none, rest
- day after = calves ridiculously tight, feet sore
just find it interesting how wrecked I feel from the second session.
08/30/2017
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134537/#msg134537
- pre-jump-rope-soreness = calves very sore, right especially
- bw = 154 lb.
- average HR = ?
- max HR = 169
- mess ups = tons
- night of = PR walking session, 12:08 min walking mile, 9 miles total
- day after = fine
09/04/2017
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134734/#msg134734
- pre-jump-rope-soreness = hamstrings alot, shoulders alot, calves slightly
- bw = 154 lb.
- 1 hour
- average HR = ~160
- max HR = 172
- mess ups = 12
- night of = none, rest
- day after = calves ridiculously tight, feet sore
just find it interesting how wrecked I feel from the second session.
8167
Crazy Weird Analysis & Stuff :) / The Jump Rope Data Thread
« on: September 06, 2017, 02:44:44 pm »
misc jump rope data & stuff
8168
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2017, 11:57:24 am »
no hard workouts until after this potential hurricane .. don't want to be sore/wrecked during a hurricane. I made that mistake once before and it made it even worse the next few days when we had no power etc, and had to do tons of "physical labor" things. hehe.
so just more walking workouts.
considering this a deload!!
09/06/2017
bw = 153
soreness = shoulders alot, hamstrings moderate, adductors barely, calves alot, tibs/peroneals tight (right more so), feet slightly
aches/injuries = right achilles area slightly (stretching related)
feel = dead
wakeup = 5:45 AM
-
diet:
- water w/ lemon
- fasted walk + bw
- protein+2% milk, 3 x water w/ lemon, 5 x grapefruit, 2 slices of watermelon
- 2 x burgers on san francisco sour dough bread, small thing of rice, hot sauce, water w/ lemon
- water w/ lemon
- walk #2
- protein+2% milk, 3 x water w/ lemon, ~8 oz spinach with olive oil/lemon juice + carrots + tomatoes, chicken skewer
- milk
stretch:
- soleus during dishes, light
fasted walk: light to hard
- 6.3 mi in 1h:30m:xx
- first two miles warmup, 3 moderate miles (sub 14), 1 hard mile (sub 13)
- right tib ant feeling it when going sub 13
- need to start earlier
bw:
- ng pullups: BW x 8 + 3 dead hang
- full dips: BW x 8
- standing single leg lift: x 20
- chinups: BW x 8
- pushups: BW x 20
- standing single leg abduction: x 20
- squat on forefoot: BW x 10 (kinda lame)
- SL squat variation: BW x 10 (lame)
- calf raises: BW x 20
moderate walk: 9.54 mi in 2h:21m:xxs
- decent, felt ok
- goal was sub 15 every mile, basically did that, one split was 15:02 but whatever
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)]
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)]
- total: 49
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 10h:12m:xxs
Total speed interval distance: [(2,2500m)]
- total: 2500m
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]
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")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly")]
so just more walking workouts.
considering this a deload!!
09/06/2017
bw = 153
soreness = shoulders alot, hamstrings moderate, adductors barely, calves alot, tibs/peroneals tight (right more so), feet slightly
aches/injuries = right achilles area slightly (stretching related)
feel = dead
wakeup = 5:45 AM
-
diet:
- water w/ lemon
- fasted walk + bw
- protein+2% milk, 3 x water w/ lemon, 5 x grapefruit, 2 slices of watermelon
- 2 x burgers on san francisco sour dough bread, small thing of rice, hot sauce, water w/ lemon
- water w/ lemon
- walk #2
- protein+2% milk, 3 x water w/ lemon, ~8 oz spinach with olive oil/lemon juice + carrots + tomatoes, chicken skewer
- milk
stretch:
- soleus during dishes, light
fasted walk: light to hard
- 6.3 mi in 1h:30m:xx
- first two miles warmup, 3 moderate miles (sub 14), 1 hard mile (sub 13)
- right tib ant feeling it when going sub 13
- need to start earlier
bw:
- ng pullups: BW x 8 + 3 dead hang
- full dips: BW x 8
- standing single leg lift: x 20
- chinups: BW x 8
- pushups: BW x 20
- standing single leg abduction: x 20
- squat on forefoot: BW x 10 (kinda lame)
- SL squat variation: BW x 10 (lame)
- calf raises: BW x 20
moderate walk: 9.54 mi in 2h:21m:xxs
- decent, felt ok
- goal was sub 15 every mile, basically did that, one split was 15:02 but whatever
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)]
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)]
- total: 49
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 10h:12m:xxs
Total speed interval distance: [(2,2500m)]
- total: 2500m
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]
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")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly")]
8169
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2017, 11:20:29 am »Bummer about the race,
ya bad timing, but definitely glad they cancelled it. Imagine a bunch of idiot runners doing a 5k in serious wind, the morning of a Hurricane, taking up police/firefighter resources lmfao.
Quote
but the hat is super dope.
thnx! i'm actually going to get another one soon .. I wanted one of those "straw hats", something like this:
going to head back soon and get one of those.. it's bigger than the hat I got so it'll block even more sun.
8170
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 05, 2017, 10:27:51 pm »
Saturday's race cancelled as expected.
got a nice new hat for sunny walks:
shields me well!
09/05/2017
bw = 153
soreness = shoulders alot, hamstrings severe, adductors slightly, calves severe (more tightness than soreness, especially up at the origin of the gastrocs), tibs/peroneals very tight, feet slightly
aches/injuries = none
feel = destroyed
wakeup = 6 AM
-
- but.. only got 5 hours sleep, and I could really feel it all day .. I think I was tighter all day because of it .. I never got that restorative REM cycle.
- dog woke me up, basically dry heaving onto me. thought he was going to puke on me so I had a little adrenaline rush and got him off the bed .. amp'd me up so decided to stay up and help reset sleep sched
^^ only good news of today
diet:
- water w/ lemon
- fasted walk
- protein+water, water w/ lemon, coconut water drink
- 4 x sweet corn + tons of brussels sprouts + serrano + avocado, 3 x banana, half of starbucks premade coffee drink
- whole foods: berry smoothie with whey protein, cookie
- dog walk
- milk+protein, 3 x san francisco sourdough bread (this is so damn good, from whole foods .. try it if you have access)
- water w/ lemon
stretch:
- random calf/quad/soleus/hamstring throughout the day .. just can't help it when i'm this tight
- DONT DO THIS
- it just doesn't do anything
fasted walk:
- 7 AM
- 9.2 mi in 2h:20m
- dead beyond belief .. legs toast
- scary: tib ants actually cramped up .. in mile 8 .. never had that happen to me before. VERY SCARY. That shit felt nuts.. felt like I wasn't going to be able to make it home.. but it'd come and go very briefly. Hopefully there's no side effects from my tibs/peroneals being wrecked towards the end of the walk, like some kind of splints forming etc.
- so jump rope destroyed me yesterday.. calves are completely dead, hamstrings are "re-jacked" up.
- it's crazy, I used to jump rope like that basically every day when I boxed.. I was fine.. damn I was in good shape.
decent times for how bad I felt early on, but last 2 miles I fell off bad.. couldn't walk any faster.. everything short circuited.
dog walk:
- 3.5 mi
- felt much better, but legs still dead
- hamstrings more dead than anything
- felt my tibs slightly at times, but good sign that they didn't freak out .. though, I didn't walk nearly as long in distance. The walk itself was nearly 2 hours because of how many stops the dogs make.
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)]
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)]
- total: 33.22
Total walk time: [(3,4:01:29),(5,2:20:00)]
- total: 6h:21m:29s
Total speed interval distance: [(2,2500m)]
- total: 2500m
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]
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")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5)]
- (day, wakeup time, hours slept)
Aches/Injuries: []
got a nice new hat for sunny walks:
shields me well!
09/05/2017
bw = 153
soreness = shoulders alot, hamstrings severe, adductors slightly, calves severe (more tightness than soreness, especially up at the origin of the gastrocs), tibs/peroneals very tight, feet slightly
aches/injuries = none
feel = destroyed
wakeup = 6 AM
-
- but.. only got 5 hours sleep, and I could really feel it all day .. I think I was tighter all day because of it .. I never got that restorative REM cycle.
- dog woke me up, basically dry heaving onto me. thought he was going to puke on me so I had a little adrenaline rush and got him off the bed .. amp'd me up so decided to stay up and help reset sleep sched
^^ only good news of today
diet:
- water w/ lemon
- fasted walk
- protein+water, water w/ lemon, coconut water drink
- 4 x sweet corn + tons of brussels sprouts + serrano + avocado, 3 x banana, half of starbucks premade coffee drink
- whole foods: berry smoothie with whey protein, cookie
- dog walk
- milk+protein, 3 x san francisco sourdough bread (this is so damn good, from whole foods .. try it if you have access)
- water w/ lemon
stretch:
- random calf/quad/soleus/hamstring throughout the day .. just can't help it when i'm this tight
- DONT DO THIS
- it just doesn't do anything
fasted walk:
- 7 AM
- 9.2 mi in 2h:20m
- dead beyond belief .. legs toast
- scary: tib ants actually cramped up .. in mile 8 .. never had that happen to me before. VERY SCARY. That shit felt nuts.. felt like I wasn't going to be able to make it home.. but it'd come and go very briefly. Hopefully there's no side effects from my tibs/peroneals being wrecked towards the end of the walk, like some kind of splints forming etc.
- so jump rope destroyed me yesterday.. calves are completely dead, hamstrings are "re-jacked" up.
- it's crazy, I used to jump rope like that basically every day when I boxed.. I was fine.. damn I was in good shape.
decent times for how bad I felt early on, but last 2 miles I fell off bad.. couldn't walk any faster.. everything short circuited.
dog walk:
- 3.5 mi
- felt much better, but legs still dead
- hamstrings more dead than anything
- felt my tibs slightly at times, but good sign that they didn't freak out .. though, I didn't walk nearly as long in distance. The walk itself was nearly 2 hours because of how many stops the dogs make.
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)]
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)]
- total: 33.22
Total walk time: [(3,4:01:29),(5,2:20:00)]
- total: 6h:21m:29s
Total speed interval distance: [(2,2500m)]
- total: 2500m
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]
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")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5)]
- (day, wakeup time, hours slept)
Aches/Injuries: []
8171
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2017, 05:44:23 pm »Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks
Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too. I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.
Edit- weight cut = current weight of 93 to sub 88.
damn 8-12 weeks :/
nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.
You might look like "Van Damme" in 8-12 weeks.
Yeah I know right. 8 weeks in the splint then another 4 or so weening off it.
I'm thinking a serious cut. Also reading your journal got me thinking what better time to get some miles in and get super low so that when I can add everything back in I'll be at a great base to launch from.
hah nice!!
Quote
Haha I need JCVD's glutes though. I'm becoming slightly obsessed with getting some glutes going on. Never had an ass and now's the time.
With the back it's all hip flexor related. Loosen them up and the back is sweet. Walking is highly underrated and I used to do a lot more than I do now.
Damn back pain. No running this morning.
Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.
also, what would you be willing to do as far as "ADL" goes, when trying to improve hip flexor flexibility? to me, that's one of the biggest problems.. we can do a bunch of things to loosen them up, but then we go sit down for hours a day. Would you do anything on that front? That's been one of the hardest things for me to commit to, standing desk and such.
pc!
8172
Progress Journals & Experimental Routines / Re: FP's log
« on: September 05, 2017, 02:51:40 pm »
great stuff man! that 1-step PR seems like a solid power/explosive strength improvement.
weird af about the 2-step RL-DLRVJ lmfao.
weird af about the 2-step RL-DLRVJ lmfao.
8173
Pics, Videos, & Links / Re: jump videos
« on: September 05, 2017, 02:46:59 pm »crazy
the internet is amazing for athleticism. lmfao.
8174
Pics, Videos, & Links / Re: jump videos
« on: September 05, 2017, 02:45:39 pm »
impressive af
regular speed
he's a short dude too.. his single leg seems "better for distance" than for vert, from what i've seen .. seems like he's got alot of "long jump" potential.
regular speed
he's a short dude too.. his single leg seems "better for distance" than for vert, from what i've seen .. seems like he's got alot of "long jump" potential.
8175
Crazy Weird Analysis & Stuff :) / Re: The Resting Heart Rate Thread
« on: September 05, 2017, 02:44:22 pm »According to my new watch, 61 BPM is my avg resting HR while standing, mid 50s while sitting.
nice!!!!!!!!
data watch club.
