Adarq.org

yesterday:



lift day.

back of right knee tight, it's probably related to sitting on my calves when stretching my soleus.. fml - i've had this before, it sucks.



01/19/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 11:30 AM
bw = 154 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = back of right knee tight - hard to stretch right quad
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
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

11:30 PM

- cereal + honey + 2% milk
- green tea
- banana



Food

3 PM

- green tea
- banana



Session: Evening

5 PM
- barefoot

bent y-t-w's: 2.5's

S1: barbell half squat:
- 45 lb. @ 2 x 20
- 135 lb. @ 3 x 20

S1: pullup variations:
- ~3 sec paused dead hang - neutral grip pullups: 8
- ~2 sec paused dead hang - chinups: 8
- ~2 sec paused dead hang - pullups: 6
- ~3 sec paused dead hang - neutral grip pullups: 9

S2: barbell overhead press:
- 65 lb. x 15, 12

S2: barbell curl:
- 65 lb. x 10, 8

S2: hip flexor (2 x 30), abduction (2 x 30), paused @ the top calf raises (2 x 20)



Food

6 PM

- soy milk
- banana



Food

7 PM

- chicken taco
- beef taco
- chips/salsa
- propel




Food

9 PM

- 3 x scoops of ice cream



Leg Drain and Stretch

2 AM

- literally 5 minutes straight of calf stretching, actually helped a ton.



Food

3 AM

- soy milk
- 3 x banana

run day.

tweaked my left achilles VERY SLIGHTLY stretching my right quad, while waiting for my tacos.. was just standing there stretching then lost focus for a second and did a little hop & landed weird, felt it. gotta be careful fu*k.



01/18/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 3:30 AM
wakeup = 12:30 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = right hip slightly (probably from recent stretching), left achilles sometimes - barely
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
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

- ensure
- sweet green tea



Food

2 PM

- bowl of cereal + 2% milk + honey
- banana
- green tea



Food

5 PM

- chicken taco
- beef taco
- chips/salsa
- green tea



Session: Evening

8 PM

long slow run with some speed sprinkled in (~100's & ~400's): 17.0 mi in 2h:41m:32s @ 9:29 min/mi pace
- great session, felt really good
- pretty hard session though, because of the speed mixed in.. trying to pull speed out when fatigued is a little scary, have to be careful
- i love running very slow, and i love running very fast.. everything in between - i hate. 

 





hit some nice speed in this session.. max speed ~14 mph.



Food

11 PM

- soy milk
- banana
- ensure
- propel



Post-Run Stretching

11:30 PM



Food

2 AM

- propel
- soy milk



Pre-Sleep Stretching

3 AM




feel good but a bit wrecked. right knee bugging a little, but i kinda tweaked it pouring my soy milk. this has to be the lamest sentence i've ever written, in my journal or anywhere else.

tmw = light lifting probably + some limb stuff.

Adarq, ik you're kind of nerd AF with computers and I saw a laptop I'll eventually want.  I'll need your advice once they release the specs to make sure it's legit.

it's the razer "project Valerie"  basically what I like about it is it has 2 screens hidden behind the main one so you pull them out and you're rockin out 3 screens.

sheeit. yo ill check tmw. bout to quicklog and die.

generally speaking tho, if you need 3 screens, just get 2 monitors and hook up your laptop to it. probably alot cheaper that way and less dependence on razor. You can get a laptop with any specs and just attach multiple monitors.

it does seem cool tho.. you just dont want to be spending most of the money on the multiple screens part of it, and get gypped on the performance.

It's interesting how some of the biggest SVJ numbers are from RB's and WR's. I think it's obvious with LB's and DB's having great SVJ as most of them have brute strength. I would expect the RB's and WR's to have awesome RVJ as they are lighter and would have better re-activity and speed than their heavier NFL counterparts. I guess that shows just how much power to weight they have though considering their SVJ numbers.

i'd put RB's in there with DB's though .. RB's are crazy in the brute strength department and usually weigh lighter/are shorter than LB's. WR's i'm definitely surprised though. I'd suspect they'd struggle a bit more given their "length".

ya man these dudes are such freaks. I haven't been watching the NFL combine much over the last few years, but I do watch the highlight videos of the best performances.

A combine where athletes from various backgrounds competed in SVJ, RVJ, 40 yard dash, broad jump, pushups/dips, pullups, and fuck it, an 800m run.. would be sick.

Quote from: LBSS on July 03, 2015, 04:59:50 pm

claimed 50+ vertical. could in fact jump pretty high, but stills purporting to show him jumping head-over-rim were really just pictures of him after grabbing the rim, doing a pull up and launching himself up from there. faaaaaker.

Didn't someone call it Penisgate or something because people noticed his junk was going the wrong way in that picture? lol

penisgate, the precursor to pizzagate. and ya i think that someone called it that. His penis being "upwards" in most photos reinforced the idea that he hung from the rim and kinda 'threw himself off' while posing to get the frame. For any future vert fraudsters, make sure you lock your penis down. :/

I realize we lost alot of that info when TVS went down.

https://twitter.com/cleanteenJD/status/809979769869606912

in-game windmill alley-oop

 

Zion Williamson has perhaps the most stardom in h.s. since Lebron.. at least on the internet anyway. Kid has blown up beyond belief, and rightfully so .. he's only a sophomore lmao, WTF.

dude is a monster.

<a href="http://www.youtube.com/watch?v=yY7gUSpBldo" target="_blank">http://www.youtube.com/watch?v=yY7gUSpBldo</a>


Also Drake wearing Williamson's h.s. jersey .. hah:

http://www.maxpreps.com/news/gWJscbIRw0GzIFaZ9kHj3w/rapper-drake-posts-pics-wearing-zion-williamsons-high-school-jersey.htm

Damn...barbell hurdle jumps. One to remember for later.

NO. lool.

anyone ever used these to improve their uhm, abdominal aesthetics?

LBSS talking about the greek measurements in his log got me thinking - my waist is TOO BIG. around the navel is like 34+ all the time...even with abs. i look bloated aaaaaaaaaaaaall the time, enough for people to comment like 'woah you gained weight?' until i lift my top up and they like huh?

some of its probably my APT but other than fixing this i wonder if stomach vacuums could help? seems you dont have to dedicate much time to them, just wondered if anyone had any sucess?

i've done them (for several weeks) before to experiment, didn't notice much other than the ability to be more conscious about pulling my naval in.. lol

most people seem to find them effective tho.