Adarq.org

Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming.  Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.

cool

hahahahahaha!@#@$ wrecked. looks legit.

partner assisted high jumper exercise at the end is kewl

So my legs aren't that sore right now (edit: well adductors are)..... doing a leg drain, it's not "painful" at all. I don't really feel anything - normally I do.

When my legs are very sore, my thighs/feet pulsate/throb when i'm doing the drain.



just posting some misc info.

damn, Kimeto ran the olympic marathon world record in them? didn't know that.

http://www.runnersworld.com/shoe/adidas-adizero-adios-3-mens

damn that's pretty cool, and he makes it look good af. never heard of that until you brought it up.

i want that meal he cooked right now too.. guh.

i have a gyro pita sandwich for tomorrow that i'm trying not to eat right now.

squat day. legs wrecked.



12/26/2016

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = hamstrings/adductors moderately
aches = ankles slightly, 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 = very tired
water = alot
mosquito bites: 0



Food

10:30 AM

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



Nap

12 PM - 2 PM

- dead
- legs felt alot better than before nap


Food

4 PM

- grilled chicken (lots) platter with rice/pita
- side greek salad



Session: Evening

5:30 PM

bent y-t-w's: 2.5 lb. x 10

deep bodyweight squat holds to loosen up: ~5 x

barbell half squat:
- varying stance width
- plates under heels for extra flexibility (right hamstring tight)
- warmup: 45 lb. @ 1 x 30
- 135 lb. @ 4 x 20
- 135 lb. @ 3 x 30
- 135 lb. @ 1 x 35

Also did ~6 x 3 & 1 x 6 pullup variations and 135 lb. @ 2 x 10 barbell calf raises in between squat sets.

HIGH REP NATION IS BACK.





I didn't think i'd even be able to squat today .. legs felt soooooo wrecked. But, felt good during the sets. Post squat, I feel pretty wrecked.



Food

6:30 PM

- 2% milk
- banana
- ensure



Food

8 PM

- 5 x banana
- oatmeal + honey
- 2% milk
- propel



Food

10 PM

- java chip ice cream



Recovery: Leg Drain

1 AM - 1:20 AM



Food

3 AM

- ensure



Coral Springs posted some photos of the holiday mile .. I got one of me, word.