Adarq.org

lift day.



12/31/2016

Bio: Morning

last night's sleep: 9 hours
last night fell asleep: ~4 AM
wakeup = 1 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = quads barely, adductors/hamstrings barely, erectors barely, calfs tight barely (left more so)
aches = none
injuries = 2 toenails black, left shoulder moderately 
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

1:30 PM

- 2% milk
- green tea



Session: Afternoon

2:30 PM

bent y-t-w: x 20

some deep squat holds with heels elevated, to loosen up

barbell parallel squat (heels elevated): 135 lb. @ 6 x 20
- some reps below parallel too
- warmup: 45 lb. @ 30 (felt very powerful)
- semi-wide: 135 lb. @ 2 x 20
- neutral: 135 lb. @ 2 x 20
- close: 135 lb. @ 2 x 20

headache in first set.. i felt this last session too during my 60 repper .. probably fucked up my brain a little bit, lmao.

 

S1: standing barbell overhead press:
- 45 lb. x 20
- 45 lb. @ 3 x 15

S1: standing barbell curl:
- 45 lb. x 20
- 45 lb. @ 3 x 15

biceps/shoulders completely toast from that.. swole/dead.

barbell RDL:
- 45 lb. x 20
- 95 lb. @ 3 x 25

felt really good after..



Food

4 PM

- ensure



Food

5 PM
- tijuana taxi co restaurant

- tortilla chips + salsa
- chicken fajitas with an extra order of steak



Food

7:30 PM

- 1 pint of cherry vanilla ice cream (haagen dazs)



Food

9:30 PM

- propel
- trail mix + cashews



Food

1 AM

- ensure


NOTE TO SELF: STOP DRINKING ENSURE .. GIVES ME HEART BURN 



Food

3 AM

- 2 x banana
- water




tomorrow i'm going to force myself to run very slow.. i'd like to get over 15 miles in.

 

hope everyone makes some serious progress in 2017.. time to turn it up a notch.



today i made a photo with my running pr's of 2016:





would be nice if i could crush all of that in 2017.. especially the 10k/half marathon numbers, those are way off compared to my 5k/1-mile.. Just need to get stronger/put in more miles for a while, i think.

 

There's a Q&A where the chick who won rips into rouseys coach for making her think she can box.

awesome. url?

Quote from: adarqui on December 31, 2016, 03:02:20 am

Quote from: John Stamos on December 30, 2016, 10:26:26 pm

I'd build up to 10x10, first time I did it i had extremely sore legs for over a week a I was pretty conditioned with basketball, track and lifting.

yup, i still think building up via 5x10 and occasional 20's will prepare you pretty good.

but def not going from 3-5x5 to 10x10 etc.. wrecked.

That's exactly what I'm intending to do... 4 weeks of 4x10 and a 20 rep finisher occasionally then 4 weeks of 5x10 + optional 20 rep finisher and then maybe 2-3 weeks of 10x10 (not sure yet). Gonna be jacked!

siiick. beast the F out. 

run day.


12/30/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 157 lb.
- 
morning resting heart rate = didn't measure
soreness = quads barely, adductors/hamstrings moderately, erectors barely, calfs tight (left more so)
aches = none
injuries = 2 toenails black, left shoulder moderately
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0



Food

12 PM

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




Food

4 PM

- watermelon
- blueberries
- oatmeal + honey
- green tea



Session: Evening

7 PM

moderate/hard long run: 10.04 mi in 1h:08m:33s @ 6:50 min/mi pace
- COLD AF (~56 F)
- felt decent
- wanted to hit 9 miles in an hour, failed
- miles in one hour: 8.86 

also according to strava:

Best estimated 10 mile effort (1:08:15)
Best estimated 15k effort (1:03:22)



that 6:13 in there @ mile 6

it's funny tho.. my legs simply aren't strong enough right now.. i mean i push with less effort initially, and have a decent pace.. then at mile 4+, i push harder and my pace creeps down slowly.. so less effort early on, easy speed.. more effort later on, less speed. Legs simply aren't strong enough, need to get them way stronger.

i'll post PR's in the PR thread once I go sub 40 min in 10k and 9.0+ miles in an hour.



Food

9 PM

- 2 x 2% milk



Food

10 PM

- 2 x southwest style egg rolls
- tons of brie + crackers
- propel



Food

11 PM

- 2% milk
- vegan fudge brownie
- propel



Food

3 AM

- ensure
- water



saturday = big high rep lifting session
- probably: half squat 135 lb. @ 5 x 30, standing barbell overhead press: 45 lb. @ 5 x F, standing barbell curl: 45 lb. @ 5 x F, barbell RDL: 95 lb. @ 5 x 30

sunday = very slow but very long (duration) run

exciting.

edmond audio...... wow.. lmao

https://streamable.com/e/vcdm6

completely owned.

https://oddshot.tv/shot/Uzqca3xmca1FrLoqGZNbZHKB

dno why she thinks she can box.. she obviously can't. insane. Her coach is the biggest failure i've ever seen. He's completely ruined her.

advice: don't try to box.. evade, takedown, rip arm apart, repeat.

#highrepnation... I got a pretty sick shoulder pump from doing sets of 10 on the overhead press today. I can just imagine how 20-30 reps or more would feel. Maybe I'll try some MEBM squats.

cool! just go light at first.

GVT (10x10) just seems too.much volume to work with heavy enough weights to increase strength. Or how was your experience with it?

well you definitely need to be able to do 5x10 first.. then it's just more of a mental thing. It's not that much more stressful tbh, but it takes alot more time AND requires you usually to remove some other exercises from the session; ie it's the primary focus of the session. If you do 5x10's for several months, trying 10x10 wouldn't be too much of a shock. You can always do it with your ~12 RM too, so 10 x 10 @ 12 RM. The time under tension here is the important thing. That set/rep scheme seems to work wonders for "growing".

But ya don't mess with 10x10 right now.. Experimenting with a ~20 rep finisher at times is probably a better/safer idea. Those can be tough but make you feel extremely good afterwards. They are a great stimulus for growth.

pc!!