9616
Basketball / Re: Iguodala not thrown out of game
« on: January 29, 2017, 02:23:47 am »
man what a beat down.. must have been awesome to see in person.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
9617
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 28, 2017, 02:14:27 pm »
out of shape fight sports is such a disgrace.. lmao. couldn't watch.
if you want to watch some serious fights, tune in tonight to showtime for boxing.. the main event (frampton/cruz) should be a WAR.
if you want to watch some serious fights, tune in tonight to showtime for boxing.. the main event (frampton/cruz) should be a WAR.
9618
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 28, 2017, 02:11:59 pm »ACHES/INJURIES: waiting for right fingernail to fall off
eeek! i've never had a fingernail fall off, toenails yes. I imagine fingernail is more painful? fingernails seem more sensitive.
big toe ingrown toenail was some serious pain though.
Quote
SORENESS: none
MENTAL STATE: good
nice!
Quote
- 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.
nice, good session.
this reminded me, I wanted to do a few sets of pullups/pushups today in session #1.
9619
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 28, 2017, 04:05:55 am »
rest, injury
01/27/2017
Bio: Morning
last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 154 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
- fruit smoothie
- green tea
Food
2 PM
- carabas
- bread + oil
- mozzarella sticks
- chicken bryan sandwich (very good)
- desert
Nap
5 - 7 PM
Food
10 PM
- some ice cream
Food
4 AM
- fruit smoothie
- 2% milk
- banana
light stretching/icing throughout the day.
both knees feeling better, but at times feeling whack.. but better overall.
hoping to run tomorrow.. was going to run again tonight but, just too tired/busy.
btw, it's insane how many PHP projects i've seen that are just an absolute hell.. i'm trying to convince someone i know to let me prototype their PHP project in GoLang .. I really can't comprehend how these people code php, globals everywhere and running php inside of php includes.. no type safety, no sanity, copy & paste everywhere instead of code reuse, wrecked architectures.. shit is insane. I guess if you had some really "pro" php devs, it'd be better but it seems like most projects aren't built that way.
01/27/2017
Bio: Morning
last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 154 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
- fruit smoothie
- green tea
Food
2 PM
- carabas
- bread + oil
- mozzarella sticks
- chicken bryan sandwich (very good)
- desert
Nap
5 - 7 PM
Food
10 PM
- some ice cream
Food
4 AM
- fruit smoothie
- 2% milk
- banana
light stretching/icing throughout the day.
both knees feeling better, but at times feeling whack.. but better overall.
hoping to run tomorrow.. was going to run again tonight but, just too tired/busy.
btw, it's insane how many PHP projects i've seen that are just an absolute hell.. i'm trying to convince someone i know to let me prototype their PHP project in GoLang .. I really can't comprehend how these people code php, globals everywhere and running php inside of php includes.. no type safety, no sanity, copy & paste everywhere instead of code reuse, wrecked architectures.. shit is insane. I guess if you had some really "pro" php devs, it'd be better but it seems like most projects aren't built that way.
9620
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 27, 2017, 05:22:15 pm »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
lol sucks.
Quote
- 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.
dno, valid excuse. wrecked sleep is a real killer.
just need to get it back on track for a while then you'll be back on rhythm. At some point soon, you'll just get pissed and focus more on it. ;d
9621
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 27, 2017, 05:14:09 pm »Just like you have knee support braces or ankle support braces, but is there anyway to wrap or put anything as a hip support as i sprained my hip for trying to squat 60kg last week and now its been painful to do certain things without the pain coming up, I was wondering is there any sort of support for the hip flexor.
I can comfortably squat 60kg up to 3 inches above parallel but any lower then my hip starts screaming.
no. rest.
x2, do not mess around with hips. Those injuries can become chronic, very fast.
Also avoid anything that aggravates it, especially deep squatting with heavier weight.. hip injuries usually take a long time to heal, and it's so easy to experience a setback.
:/ sucks man.
9622
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 27, 2017, 01:06:25 pm »<a href="http://www.youtube.com/watch?v=iZq6X16QTIg" target="_blank">http://www.youtube.com/watch?v=iZq6X16QTIg</a>
oo nice, punched it in hard over faried.. he's not so easy to dunk on.
also, i still wish that RWB dunk went down..
9623
Boxing / Re: Misc Boxing News
« on: January 26, 2017, 10:53:36 pm »carl frampton vs leo santa cruz rematch this saturday.
ya man can't wait. i think cruz gets him in the rematch.
also mikey garcia is on the undercard i think.
great night of fights!!!
9624
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 26, 2017, 03:38:00 pm »
logging early to make sure I get it all in properly (and on time).
light run day, injury
both knees feeling better.
01/26/2017
Bio: Morning
last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 156 lb.
-
morning resting heart rate = didn't measure
soreness = calves slightly (left more so)
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 barely
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
- fruit smoothie
- banana
- green tea
Food
4 PM
- fruit smoothie
- gatorade
Session: Evening
8 PM
light long run: 9.14 mi in 1h:16m:23s @ 8:23 min/mi
- felt ridiculously good for the first 2.5 miles, i think i could have run some good numbers if i wasn't holding back (to protect injury)
- 2.5 miles on sidewalk, rest on grass
left knee bugged me a bit .. my bad injury doesn't bug me at all though when i run, crazy shit.
grass is tough.. but i like it.
Food
10 PM
- 2% milk
- banana
Food
10:30 PM
- brie/crackers
- 2% milk + cereal + honey
- some potato chips
- propel
Food
3 AM
- fruit smoothie
- banana
light run day, injury
both knees feeling better.
01/26/2017
Bio: Morning
last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 156 lb.
-
morning resting heart rate = didn't measure
soreness = calves slightly (left more so)
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 barely
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
- fruit smoothie
- banana
- green tea
Food
4 PM
- fruit smoothie
- gatorade
Session: Evening
8 PM
light long run: 9.14 mi in 1h:16m:23s @ 8:23 min/mi
- felt ridiculously good for the first 2.5 miles, i think i could have run some good numbers if i wasn't holding back (to protect injury)
- 2.5 miles on sidewalk, rest on grass
left knee bugged me a bit .. my bad injury doesn't bug me at all though when i run, crazy shit.
grass is tough.. but i like it.
Food
10 PM
- 2% milk
- banana
Food
10:30 PM
- brie/crackers
- 2% milk + cereal + honey
- some potato chips
- propel
Food
3 AM
- fruit smoothie
- banana
9625
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 26, 2017, 03:36:27 pm »
yesterday:
rest
right knee felt alot better, left knee bugging on patella.
01/25/2017
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: 4 AM
wakeup = 12 PM
bw = 154 lb.
-
- going back down
morning resting heart rate = didn't measure
soreness = calves slightly
aches = left knee (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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
- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Session: Afternoon
5 PM
light bw stuff.
S1: (dead hang neutral grip pullups: BW x
, (dead hang chinups: BW x 7)
S1: pushups: BW x 15, 10
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20
quick light workout.
Food
6 PM
- soy milk
- banana
Food
7 PM
- 1/2 calzone
- 1/2 lasagna
- 1 garlic roll
- propel
Food
10 PM
- 1/2 pint ice cream
Food
3 AM
- 2% milk
- 1/2 smoothie
- banana
coded all day. Left knee was really bugging alot until I massaged it late at night. weird.
rest
right knee felt alot better, left knee bugging on patella.
01/25/2017
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: 4 AM
wakeup = 12 PM
bw = 154 lb.
-
- going back down
morning resting heart rate = didn't measure
soreness = calves slightly
aches = left knee (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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
- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Session: Afternoon
5 PM
light bw stuff.
S1: (dead hang neutral grip pullups: BW x
, (dead hang chinups: BW x 7)S1: pushups: BW x 15, 10
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20
quick light workout.
Food
6 PM
- soy milk
- banana
Food
7 PM
- 1/2 calzone
- 1/2 lasagna
- 1 garlic roll
- propel
Food
10 PM
- 1/2 pint ice cream
Food
3 AM
- 2% milk
- 1/2 smoothie
- banana
coded all day. Left knee was really bugging alot until I massaged it late at night. weird.
9626
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 25, 2017, 07:23:14 pm »Lightwith injury for nearly a half marathon
ha. ya it was slow though, and my leg didn't hurt at all. If I increased the pace I imagine it would increase the chance that my leg would start hurting. If my leg was hurting I would have stopped. My left VL-quad tendon was aching a bit, and it's aching today too. I find it funny, because on previous runs, my right VL-quad tendon was bugging, not left. Low intensity long running is the devil it seems. I want to adapt to it though, especially on grass.
resting today, even though I feel like I could run again.
I used to play basketball for ~3 hours a day in middle school/high school.. you can't tell me this is more intense, especially on grass. Running for 2 hours should be nothing. wtf.
9627
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 25, 2017, 03:29:29 am »
light run, injury
right knee (back of knee/upper calf/hamstring insertions) felt alot better all day .. also i didn't mess with it at all .. so my run went great, but it's hurting afterwards.
01/24/2017
Bio: Morning
last night's sleep: 10 hours
-
last night fell asleep: 4 AM
wakeup = 2 PM
bw = 154 lb.
-
- going back down
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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
2 PM
- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Session: Afternoon
3 PM
light bw stuff.
S1: (dead hang neutral grip pullups: BW x, (dead hang chinups: BW x 7)
S1: pushups: BW x 20, 15
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20
quick light workout.
felt good
Food
4 PM
- soy milk
- banana
Session: Evening
7 PM
light run on grass/turf: 12.4 miles in 1h:57m:33s @ 9:28 min/mi
felt great actually.. left quad tendon achy a bit, but calves/knee/body felt really loose/good.
it's amazing how much faster i feel when i go from grass to asphalt.. grass feels good but slower, asphalt is rough but faster.. feels weird going from grass to asphalt after so many miles, you can feel your body re-calibrating.
THEN after cooling down when i got home, injury started bugging me.
Food
9 PM
- soy milk
- propel
- 1/2 smoothie
Food
11 PM
- medium sized bowl of cereal + 2% milk + honey + blueberries
- 1/2 smoothie
- some chips
Food
3 AM
- english muffin with butter
- orange juice
iced my leg twice tonight (after my run).. I actually iced it last night (didnt log it - forgot), seemed to be pretty helpful.
pc!
right knee (back of knee/upper calf/hamstring insertions) felt alot better all day .. also i didn't mess with it at all .. so my run went great, but it's hurting afterwards.
01/24/2017
Bio: Morning
last night's sleep: 10 hours
-
last night fell asleep: 4 AM
wakeup = 2 PM
bw = 154 lb.
-
- going back down
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee wrecked
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
2 PM
- 1/2 fruit smoothie
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Session: Afternoon
3 PM
light bw stuff.
S1: (dead hang neutral grip pullups: BW x
, (dead hang chinups: BW x 7)S1: pushups: BW x 20, 15
S1: calf raises: BW @ 2 x 20
S1: stiff front leg raises: BW @ 2 x 20
S1: straight leg abduction: BW @ 2 x 20
quick light workout.
felt good
Food
4 PM
- soy milk
- banana
Session: Evening
7 PM
light run on grass/turf: 12.4 miles in 1h:57m:33s @ 9:28 min/mi
felt great actually.. left quad tendon achy a bit, but calves/knee/body felt really loose/good.
it's amazing how much faster i feel when i go from grass to asphalt.. grass feels good but slower, asphalt is rough but faster.. feels weird going from grass to asphalt after so many miles, you can feel your body re-calibrating.
THEN after cooling down when i got home, injury started bugging me.
Food
9 PM
- soy milk
- propel
- 1/2 smoothie
Food
11 PM
- medium sized bowl of cereal + 2% milk + honey + blueberries
- 1/2 smoothie
- some chips
Food
3 AM
- english muffin with butter
- orange juice
iced my leg twice tonight (after my run).. I actually iced it last night (didnt log it - forgot), seemed to be pretty helpful.
pc!
9628
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 24, 2017, 06:04:30 pm »
imagine if this went down........ wow.
9629
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 24, 2017, 02:55:48 am »Pick up basketball-
Played for 3 hours. We played a full court 5 v 5 and I got my first in game dunk on a fast break albeit it being pick up
Niceeee!
x2
1 or 2 hander?
9630
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 24, 2017, 02:54:50 am »Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.
that's pretty cool!!
Quote
https://www.strava.com/activities/836720100
Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.
nice!