Adarq.org

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!!

bunton

<a href="http://www.youtube.com/watch?v=GGIC_EgX0Hg" target="_blank">http://www.youtube.com/watch?v=GGIC_EgX0Hg</a>

Haven't hit calves in a while and I plan to hit them tonight. They usually get pretty sore after not doing them for a while.

Tomorrow they should be pretty sore and I'll try out the leg drains

cool!

interested to see if you see any benefits.

I have a trap bar and I like it for the most part.  It is weird trying to find your position at first but once you do its easier to lift more weight.  BB deads still felt a bit more normal to me than trap bar deads, thats why I mainly used the trap bar for a type of farmers walk and shrugs.  There is a fairly cheap one on amazon that will fit about 450lbs.

Adarq, if you're drinking more milk, you need the magnetic cookie dunker

wtf is that? actually.. impressive / useful.

Also, sets of 20 or so like what I was doing seems to be pretty good for getting lean, I know thats what Stan Efferding does( I don't think hes on the juice anymore or even cutting roids)

nice! ya high rep sets are underrated in most circles.. i'm hoping lifting will help me break through this skinny-fat scenario i'm in with running.

i'd like to also get high rep nation going again.. this time turning it into a hash tag and maybe getting some other people interested in it. There's some high rep lifters out there but it'd be cool to turn it into more of a "thing", ie 100 rep squat sets #highrepnation .. dno. Everyone on here who tries MEBM seems to love it.. I think it's just one of those things that we know is effective but shy away from, because it's grueling.

I'd like to turn high rep lifting sessions into something similar to speed work sessions.. 12 x 400m repeats vs 12 x ~30+ on squat etc. stuff like that.

Seems like i'm motivated to experiment with it again... and less fearful right now of it because i'm in pretty good condition now.

pc!!

high rep nation day.


12/29/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, adductors moderately, hamstrings slightly, left calf slightly (i think this is more to do with those heavy calf raises two days prior, tightened my calf up - need to stay light)
aches = right hip flexor slightly
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

12 PM

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



Food

4 PM

- smoothie + whey protein at whole foods
- pepperoni + olive pizza

great meal



Session: Evening

5:15 PM

bent y-t-w's: 15 each

barbell half squat:
- semi-wide stance
- 45 lb. x 30
- 135 lb. @ 3 x 10 (warmup)
- 135 lb. x 60
-- rep breakdown (breathing/regather between reps->): 30, 5, 5, 5, 4, 1, 5, 5
-- mostly fast reps early on so not complete extension on the way up, kinda like nfl combine style: after the initial burst then every rep is extended.
-- arms dead at the end

funny, wasn't sweating before.. sweating alot after

neutral grip pullups: BW x 8

barbell half squat partial mini's at the bottom:
- 135 lb. x 60
- very small little reps at the bottom of the half squat, feet close together

barbell rdl:
- 45 lb. x 20
- 95 lb. x 10 (warmup)
- 95 lb. x 30

standing barbell overhead press:
- 45 lb. x 25

standing barbell curl:
- 45 lb. x 25

barbell calf raises: toes elevated
- 45 lb. x 60

standing single arm db overhead press:
- 30 lb. @ L=15, R=25

single arm db curl:
- 30 lb. @ L=12, R=12

CoC filed down trainer crush:
- 4 each hand
- a few full closes with right hand
- a few almost closes with left hand
- progress

HRN is making a comeback... 135 lb. x 100 will be dope. Next session i'll probably go back to 10 x 20 etc .. but i'd like to also mix in RDL + calf raises.
- half squat: 5-10 x 20+
- rdl: 5-10 x 20+
- calf raises: 5 x 50+
- something like that? I got to figure out how to get my "fix" in and still get some variety in. Something like this would be fun also:
- half squat: 5-10 x 20+
- barbell curl: 5-10 x F
- standing barbell overhead press: 5-10 x F

SWOLE AF!@!)$!@($)!@$(

 



Food

6:30 PM

- 2 x 2% milk
- 2 x banana



Food

9 PM

- 6 x eggs + 2 english muffins
- propel
- blue corn chips + fresh hot salsa



Food

11 PM

- vegan fudge brownie
- 2% milk



Food

3:30 AM

- ensure




3 AM: bit my fingernails so bad, fml.