Adarq.org

Quote from: adarqui on February 22, 2017, 05:00:07 am

Quote from: Mutumbo000 on February 16, 2017, 07:37:25 am

Quote from: Final Phenom on February 15, 2017, 06:46:28 pm

Quote from: Mutumbo000 on February 14, 2017, 08:24:03 am

Calf Raises-
12x3

Do you feel anything from doing bodyweight calf raises? I know most of the forum members that do them load them up pretty heavy with a barbell. I think I started my calf training at 84kgs 3x12 with the balls of my feet on a 12kg plate for fuller ROM, focusing on controlled eccentric.

I feel like since you have a background of sprints which hit the calves pretty hard your calves would already be strong.

Yeah I still feel it doing bodyweight calf raises. I read your post before I trained today so I tried doing some barbell calf raises with 60kg(132lbs) and they were easy. I like doing calf raises without shoes though as I feel you get less ROM when you're wearing shoes.

ya i like calf raises shoeless too.. i dno if it's just me, but bodyweight calf raises activate my glutes a ton.. less so when I use a barbell .. but in general BW calf raises make my glutes die, more so than my calves.

wtf

I think it's just you with the calf raises activating the glutes haha.

ya dude i think it is.. hah. i should start a thread on it -> in fact i will.

My hypothesis as to why calf raises feel better shoeless is because the foot has more room/flexibility, which should increase the amount of ROM during the exercise.

ya and you're activating more intrinsics in the foot i imagine.

i prefer doing calisthenics/simple workouts in my backyard barefoot, feels goood.

felt ok - nothing special, but actually ran really fast tonight.


02/24/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 1:30 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left ankle, left shin slightly (need to be careful with this), both elbows barely at times
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)


Session: Evening

5 PM

neutral grip pullups, partials at the top: BW x 30
dips, partials at the top: BW x 50
pullups, partials at the top: BW x 22
dips, partials at the top: BW x 30
chinups, partials at the top: BW x 20



Session: Evening

7:30 PM

walk/read, run/sprint, jumps, run/sprint:
- easy FAST tonight.. lots of power.. faster than yesterday.
- had a nice 0.38 mi @ ~4:50 pace
- also hit 16.1 mph, haven't hit 16mph in a long time

- jumps sucked, 10'3s maybe






oh one thing that i'm keeping my eye on, is both of my elbows are "barely" achy.. from some of the dip/pullup stuff I imagine. it's been off/on for a few days. Need to definitely make sure it doesn't get to that next level.

also i think because I hit some more speed tonight, right hip flexor is a bit achy. feh.fehfehfhefheh

LBSS posted this somewhere else, epic jump:

<a href="http://www.youtube.com/watch?v=lzh3ICpjK6w" target="_blank">http://www.youtube.com/watch?v=lzh3ICpjK6w</a>

http://deadspin.com/its-early-but-the-sports-highlight-of-the-day-might-be-1792668825?utm_campaign=socialflow_deadspin_facebook&utm_source=deadspin_facebook&utm_medium=socialflow

felt great tonight during my session. left knee hurting a little at times, after.



02/23/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 1 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left ankle
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)


Session: Evening

5 PM

dead hang neutral grip pullups: BW x 10
deep dips: BW x 11
dead hang pullups: BW x 8
pushups: BW x 31
dead hang chinups: BW x 10
deep dips: BW x 12

nice!



Session: Evening

7:30 PM

walk/read, run/sprint, jumps, run/sprint:
- easy FAST tonight.. lots of power
- glasses still make my nose feel clogged/harder to breathe, don't think that'll ever go away.. reminds me of when i was a kid & played bball with glasses.
- had a nice 0.33 mi @ ~4:40 pace

- had some nice easy jumps, getting up good/smooth.
- so i'm watching a bit of this game and this dude is going up for a layup on a fast break, and this other dude pins him lebron/finals style.. was so disgusting. the entire court was going nuts.
- so anyway it amp'd me up and i figured i'd do one really hard jump, hit ~10'7+ L-SLRVJ (whole hand over rim).. couldn't repeat it though, but was also kind of holding back. took alot out of me.. hah. still happy with it though.

so.. pleased with that.







very decent running.. a few of the runs after jumping were really too - relaxed and FAST.

pc!

rested today.. ate alot.. left ankle a bit achy.



02/22/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 3 PM
- was raining out, helped me sleep in like crazy
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left ankle
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



spent some time with my ascii art program/DSL .. finally got it working the way I want .. soon the fun will start. Here's a very small example of the DSL and some output. I have soooo many fun functions to write - functions that manipulate my ascii canvas, background, colors, effects, etc.

screenAndText1 :: Text -> Text -> Text -> IO ()
screenAndText1 fill line_h line_v = runMKAGA (20,100) $ do
  let
    screen_id = "screen"
    line_h_id   = "line_h"
    line_v_id   = "line_v"
  newBackgroundEff screen_id fill
  horizontalTextEff line_h_id line_h
  verticalTextEff line_v_id line_v
  centerEff line_h_id
  centerEff line_v_id
  renderCanvasByLayersEff [screen_id, line_h_id, line_v_id]

*Main> screenAndText1 "#" ".= hello world =." "..........."
####################################################################################################
####################################################################################################
####################################################################################################
####################################################################################################
####################################################################################################
##################################################.#################################################
##################################################.#################################################
##################################################.#################################################
##################################################.#################################################
##################################################.#################################################
##########################################.= hello.world =.#########################################
##################################################.#################################################
##################################################.#################################################
##################################################.#################################################
##################################################.#################################################
##################################################.#################################################
####################################################################################################
####################################################################################################
####################################################################################################
####################################################################################################


so a very simple example.. but i'm actually excited about this project. i love ascii art.

peace!

Quote from: adarqui on February 22, 2017, 05:01:16 am

Quote from: Coges on February 21, 2017, 09:30:39 pm

Saw this today and 

that put a smile on my face.. ridiculous.

can't wait to see this kid ballin` in the nba, like 2 years from now? lmfao.

Yeah I feel sorry for pretty much whoever he plays. What is he? 16 or something?

ya 16.. a real manchild.. honestly reminds me of a young shaq.

imagine if he morphs into a shaqlike body? hopefully he keeps growing and keeps his athleticism..

young shaq is still one of the most impressive basketball athletes i've ever seen.. man he was a freak.

also ya, can't wait to see what happens this post season.

i'm still hoping my Heat can figure out a way to get into the playoffs.. lmao.