Adarq.org

the injury hurt so much when it happened that i felt nauseated and lightheaded. there are a LOT of nerves in the tips of your fingers. it hurt for a couple of weeks and then stopped. the nail is about 4/5 off now. not going to hurry it along, just keep it under a bandaid most of the time so it doesn't get caught on anything and be patient.

when i lost my big toenail when i was in high school it grew back through the skin and got badly infected, had to have surgery. but that didn't hurt as much as this one did.

unrelated: i got food poisoning last night. food poisoning suuuuucks. and it sucks to wake up and feel hungover despite having not drunk anything.

Quote from: adarqui on January 31, 2017, 04:23:40 am

injury life.




01/30/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee slightly
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)



Food

12:30 PM

- cereal + 2% milk
- green tea
- banana



Food

4 PM
- pei wei

- sesame chicken
- green tea



Session: Evening

5 PM

- lots of pullups/chinups/neutral grip pullups
- lots of dip variations
- 4 x 100 calf raises

decent light w/o



Food

8 PM

- brie + crackers
- water w/ lemon



Food

10 PM

- protein fruit smoothie



Food

4:30 AM

- cereal + 2% milk
- banana



iced my left knee a bunch.

What do you use for the protein fruit smoothie?  I used to get them at my old gym but havent had one in forever.

ACHES/INJURIES: waiting for right fingernail to fall off

SORENESS: none
MENTAL STATE: good

- warm up

- squat 120 x 8,8,5
could have gotten to 8 on the last set but not without grinding a bit. not worth it.

- bench 72.5 x 8,8,5
had more but the pins are at such awkward heights that i didn't want to push it without a spotter for fear of not being able to rack the bar properly.

- pull up +4 x 8,6,4
smh

- superset x 2
-- hyper +10 x 10
-- hyper crunch +10 x 10
i need to bring straps and go back to TTB

- kroc row 32 x 16L; 20R
the gym doesn't seem to have 34s, which is lame.

- cable tricep pressdown 80 x 12+3+3+3

- DB curl 10s x 10+3+3

- stretch

fantastic workout, feel awesome, no pain, not even mad that i missed badly on the third sets of squats and bench and that my pull ups are weak af. squat sets of 8 are a lot, once i get to maybe 125 or 130 i'll probably drop to sets of 5 and keep pushing the weight that way. not like i need/want my legs to be bigger anyway.

ACHES/INJURIES: waiting for right fingernail to fall off; right knee a tiny bit; whole body felt weak
SORENESS: soleus
MENTAL STATE: good

- warm up

- squat 110 x 8
wondered why it felt so light, facepalmed, put 120 on, couldn't even do one rep

- bench 72.5 x 2
nnnnope. weak.

chalking this up to not enough calories today. diet today was bad, diet in general has been bad on workout days. partly this is attributable to work being crazy but that's a weak excuse. need to get diet and sleep back on track.

<a href="http://www.youtube.com/watch?v=iZq6X16QTIg" target="_blank">http://www.youtube.com/watch?v=iZq6X16QTIg</a>