Adarq.org

Productivity levels on the rise
Back feels like its improving, i think the cardio was affecting it.

8/3
10 mins stretches
15 mins throws
~10 mins incomplete iso workout

8/4
cals: 2350 (65g sugar, 102g fat, 180g protein)

ham cable hyperextension (90s rests):
35 2x10 ea. leg
40 2x8 ea. leg

upright cable knee drives:
27.5 4x8 ea. leg (balance focus)

Plank +70lbs (~60s rests): 45s,45s,35s,40s

bent over supported cable knee drives (90s rests):
37.5 4x12 ea. leg

Suitcase carries:
100lbs (strapped) 60s,70s,65s ea. side

Landmines:
bar+25 x12
bar+35 x12
bar+50 2x12

Weighted Pullups:
BW x 9
+35lbs x4,4,4,3 (!!! wtf - maybe core is more active from all the core work)

a bunch of calf stuff, LOTS of myo reps

SS:
-Traps: 180 x12, 230 x12, 210 2x12
-DB rows: 70 3x8 ea. side (cheating a little with torso rotation)

Diet plan: Decrease carbs while increasing fats, avoid sugar+gluten. 2300-3000 cals depending on activity level. More probiotic foods.

Week 2- Day 2
1pm

LISS Run

40.03 mins
6.13km

Calves bore the brunt of this run. Had to walk up two significant hills and the calves were burning. Don’t have an HR monitor so I have a small convo with myself every now and then to make sure I’m around the right range.

Week 2- Day 3
1pm

LISS Run

40.02 mins
6.45km

Felt like I may have pushed a little harder here than I needed to. More walking and more distance than yesterday suggest that as well. Prob need to slow the pace down a bit. I’m nearing 6m/km pace when I should be closer to 7. Will do that for the long run this week.

Week 2- Day 4
5.15am

SE Circuit- 2x30 @40kg (30kg for push press)

Push press, front squat, row, floor press, shrugs & RDL

Got through each circuit quicker today. Total time for both was 31.06 including the 2 min rest between circuits. Took mostly 60s between exercises with 30s between shrugs and RDLs. Push press was also easier today too. Feeling good about this. 

8pm
Basketball game. I haven’t played in about 9 weeks and I definitely noticed the difference in my cardio. Still got puffed after repeated sprints but recovered after 1 minute instead of that accumulated fatigue that usually sets in. Pretty stoked that’s the case after not even two weeks of running.

Week 2- Day 5
7pm

Hapkido. Great class. Worked sparring combos and transitions for the first 45 mins or so. Put the protective gear on and we all got smashed a little. Plenty of falling and getting thrown. Next 45 mins was technique work. Lots of 2nd Dan and trying to remember all the stuff I’ve learned and forgotten over the last 7 years.

Week 2- Day 6
1pm

LSS

58.58m
8.39km
7.00min/km pace

Was aiming for 7min pace and got exactly that. Felt I had been going a little too hard in the previous runs. Can definitely feel the difference here. If I had somewhere nice to run or a good loop that was 8-9k this would be much more enjoyable and I might even like running.

Rest day tomorrow 

Why is degrasse not competing. 

100m bolt may have had a bad start, but he seems to have a habit of doing this and I think it's just a strategy on his part to psyche the opponents.

It's going good so far.