Adarq.org

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

10/02/2017
Scap and shoulder prep
Bodyline Drills

Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12

Ring Dips
Bw x 5, 5, 5

Front plate raise
15 x 10, 10

First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.

11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion

Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)

Banded RDL (band in front for lat activation)
60 x 10, 10, 10

Purple band pull through x 10, 5 (stopped due to hip pain)

May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too. 

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13/02/2017
Scap and shoulder prep

Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3

DB Row-
Warm ups (forgot the weights here)
30 x 10, 10

Ring Dips-
Bw x 3, 5

Chins-
Bw x 5, 5

Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.

14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.

Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.

Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.

"pretty_fly_for_a_life_guyYou put the bar on your back and you squat it all up..." lol'd.

great to see you getting in some squats again, but sucked reading about the knees aching/sore.

cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.

it sucks. i've never been able to stick to it. perhaps the longest stint (ever, in my life) was this recent running/racing one.. and now i'm back to sleeping at 5-7 AM fml.

that morning deadness feels so weird.. the difference between morning/night training to me, is incredible.

felt good tonight.

though, i'm afraid of reading from my phone, in the dark/low light settings.. i think it hurt my eyes a bit the last few times I did it.. Reading in the light (at the bball court/park for example), seems fine though.

i dl'd a blue light filter/app, didn't help any.. also didn't require any permissions, which is good. I never install apps.


02/21/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 154 lb.
- 
- progress
morning resting heart rate = didn't measure
soreness = none
aches = none
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

7 PM

reading while walking with moderate speed mixed in, jumps, sprints, jumps, run: hah
- felt extremely good .. very explosive

jumps: several ~10'3"s (L-SLRVJ) with a phone in my hand





pretty much everything mid 4's .. pretty good.

jumps felt good but wore 'slippery socks' - old non friction socks that i hate.. bad for jumping.



really tired mentally .. but surprisingly strong/explosive tonight.

also my dog loves brie & black olives.. hah

So my hip has been acting strange, I can squat deeply now with body weight with no sharp pains or any pains whatsoever just can feel tiny stress at the hip joint, which is normal on a hip based exercise like the squat. But for some reason the pain of the hip is still there. It would pain at certain positions i sit e.g. when you sit on the floor with the shin under you and if you lean back the stretch of the quads connected to the hip would pain mildly. When I move my leg in the lateral direction, meaning sideways bending at the hip, then is this pain at the side of my hips. Or sitting cross legged and you lean at certain positions the hip would act but a little change in the direction of lean would not pain.

So I was wondering, is it safe for me to get back in the gym to do squats, light ofc and progress slowly, or wait until the pain has gone completely out of my life lol.

damn. well it's great to hear that it's clearing up.

as for squatting or not, tbh, i'd avoid it until the weirdness is barely noticeable - and even then maybe still avoid it.

maybe stick to lunges/stepups/rdl's for a while? these aches that never go away can become demoralizing... it's easier for me to give advice than to take it, ie, i've pushed through dumb aches like that & sometimes they become chronic. Finding a good substitute seems to be the key, that's all I know. For example, now i've been forced to substitute slow running with slow walking. 

but ya if you take it very slow and heed all warning signs, that's the way to go.. whatever you do, don't rush back in or "get greedy" (keep it very light like you said).

two days ago:

FELT REALLY GOOD.

02/19/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right hip flexor slightly
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

6 PM

dead hang neutral grip pullups: BW x 10
deep dips: BW x 11
dead hang pullups: BW x 9
pushups: BW x 30
chinup partials at the top: BW x 20
dips: BW x 10

reading while walking with moderate speed mixed in, jumps: 7.x miles
- felt extremely good .. very explosive

jumps: several ~10'5"s (L-SLRVJ) with a phone in my hand



good speed.

knee felt great today.. nice!



02/18/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 2 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right hip flexor slightly
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

7 PM

reading while walking with moderate speed mixed in, jumps: 4.x miles
- felt very good
- read a few solid articles

jumps:
- ~10'3-10'4 with my phone in my 'off hand' .. odd
- fun tho
- some really good bball tonight .. kids had skill, they were playing hard. was fun to watch some of it.. normally it isn't that intense/hype.. brings me back to the good ole` days.



some pretty good paces in there.. nice.

running/jumping with glasses+phone feels odd.. hah.. but reading is fun & im trying to relax more so.. i like it.

 


sleeping at 7am fml.

pc!

still busy as hell porting that php over to go.



though tonight, I started working on something i've wanted to write for a long time.. just a tool/library to help me have more fun with ascii art. I wrote something 10+ years ago, called "asciigimp" (a play on gimp, but for ascii).. but i lost that code. Anyway it was a really fun tool.. going to try and re-create it somewhat. I want to be able to layer images, perform effects on them, move them, rotate, add text, animate everything, colorize etc.

it's not done yet.. I just spent a few hours on it tonight.

here's a flynn ascii made up of "traitor" chars .. ehh. if you zoom in you can see it says "traitor." between his eyes. so artsy, feh jk.

https://twitter.com/adarqui/status/832333506915205121





anyway, i want to be able to do more stuff with these ascii images, and even animate them.. I've always loved ascii, and i think you can embed even more "messages" into them, in an obscure but interesting way. dno. obviously I won't always do political ones.. but I just need to build myself a tool to help me change the game on this ascii stuff.



OH ALSO.. tonight i'm walking my dogs.. then a MASSIVE EXPLOSION. People were coming out of their homes, no one had any idea what happened. It rocked me, I almost went down to the ground, in a defensive reaction. My dog was "screaming" (he hates loud sounds).

So, it turns out, two F15's broke the sound barrier nearby, to "protect Trump's air space" as he was flying in to West Palm Beach via Air Force 1.. kinda crazy no?

Loudest thing i've ever heard in my life.. I thought Russia nuked us. lul.

pc