Adarq.org

MO FARAH WARMING UP FOR 10k.

SOON!

also 100m heats soon, BOLT.

reposting the wilder vid, just nuts.

<a href="http://www.youtube.com/watch?v=lK22F4DGAL8" target="_blank">http://www.youtube.com/watch?v=lK22F4DGAL8</a>

can't believe zelenoff is still at it.. i mean, surprised he's not dead or crippled.

it's insane how easily he puts his elbow in the rim. like it ain't no thang. i remember how nuts everyone went when VC did that in 2000. man.

ya and he's just taken it to an entirely different level; reverse double elbow, btl elbow, slingshot elbow, triple elbow wtf.

wonder if VC has ever talked about JK's dunks. VC does vlogs and such, I think he answered one of raptor's questions before.

anyone remember this fight? Coges?

I remember ordering this Pride event & being a Nick Diaz fan, loving this fight.

Nick Diaz vs Takanori Gomi:

https://vimeo.com/185776682

 

just saw a bunch of "TBT" posts & then walked by my SSTM book, and decided to drop a photo.



 

170803 20 days Vacation over

Spent 20 days on vacation, lot of long distance driving never really have good night sleep.
No training what so ever, but manage to have 3 session of 30 min running with my kid.

my knee is not doing well, even with out squat or jump. My knee always have this sore dull pain during lunch (when i am eating).. maybe too much long distance driving is the reason.

I did have 1 quick jump session back in my high school.  and I manage to reach over the rim many time. (the rim must be lower than 10 i guess)
my original plan was to attempt to dunk or slip in a dunk or two.. but this never happened.  I was too busy.. and must barely have 40 min before sun down where i went to jump for 40 min or so.


Now i am back home, with jet lag, is my 3rd day back.  Rain everyday... and my knee is still sore from... NO Exercise.. what so ever...

Looking at the 2017 master plan, i should be at PHASE 4 of RUSSIAN squat program.. where i should had ALREADY dunked at rim 3 during Phase 3 Jump phase. 
Look like this vacation completely messed up my plan.. with the 3rd Russian Squat not able to complete.

May be instead of go right back in to jump/squat... i should just resume jogging with alot of stretching ... just increase overall activity.
(btw, the scale at home ran out of battery... I am guessing i added a few pound during my vacation)

Just to make it better.. seems like i am not the one who is out of shape at this very moment:

and this guy said he will spent the next 30 days to get fit.
http://ftw.usatoday.com/2017/08/kobe-bryant-deleted-shirtless-mambathick-photo-instagram-lakers-nba

damn that sucks about the knee though.. maybe give it some time now that you won't be driving so much, to see if it gets back to normal??? before getting back into training hard? If it's not doing so well, intense squat routines & jump routines probably won't help it any :/

08/02/2017

bw = 159
soreness = calves alot
aches = both 2nd toes - blisterish on front - not visible/hurts when sraped by socks/shoe etc

walk:
- 9.1 miles in ~2h5m? forget
- no read, went late, too sunny
- ran the last 0.5 mi @ ~high 5/low 6 pace in order to not get killed by lightning, decent for walking 8.6 miles & then transitioning into a life or death run
- tried to maintain sub 14 min/mi pace, but died at like mile 5.. sub 14 is hard for me to maintain, that requires some work
- note to self: need to record HR soon on some walks



great walk.. pretty tough.

walking ftw.

note to self again: keep walking .. well i kind of have too, that's part of the experiment.



bw calisthenics:
- dead hang ng pullups: BW x 9
-- strong, definitely getting stronger again
- full dips: BW x 10
-- had more in me but shoulder acting up
- standing straight leg hip flexion: x 20
- pmghr: BW x 7
-- stronger than last time, felt good, btw i'm just doing like quarter partials down/up
- standing single leg abduction: x 25



got my replacement rope for my jump rope :D thinking about doing a running-jump-rope session combined with LIGHT jumps on tuesday...