Adarq.org

12/25/2016

Bio: Morning

last night's sleep: 12 hours
- 
last night fell asleep: ~12 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderately
aches = none
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 4



Food

12:30 PM

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



Session: Afternoon

1 PM
- barefoot

bent warmup shoulder complex y-t-w: 2.5's, x 12
neutral grip pullups: BW x 6
pushups (shoulder width): BW x 15
calf raises (neutral): BW x 50
pullups: BW x 5
pushups (wide): BW x 20
calf raises (internal rotation): BW x 50
barbell half squat: 45 lb. x 10, 135 lb. x 20
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 15
barbell good morning: 45 lb. x 10, 95 lb. x 10
barbell quarter front squat: 45 lb. x 10, 95 lb. x 5
- weak on this .. need to attack this slowly
barbell front calf raise: 45 lb. x 10, 95 lb. x 10
barbell calf raise: 45 lb. x 20, 95 lb. x 20
barbell reverse curl: 45 lb. x 12
filed down CoC trainer closes: 3 attempts each hand
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single leg deadlift: 30 lb. @ 10 each leg
- love these.

TO-ADD:
- barbell deadlift
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)

got lit up by mosquitos again.




Food

2 PM

- 2% milk
- green tea



Food

5 PM

- cheese and crackers
- x-mas dinner at my aunts (chicken, veggies)
- desert





Session: Evening

9 PM

- ate too much desert, wanted to lift

high rep nation:
- relaxed barbell half squat: 135 lb. @ 9 x 10, 1 x 20, 1 x 25
- for the 9x10, i alternated: wide stance, shoulders width, and feet together

easy reps.. legs felt really strong/light after. will probably be crazy sore from it.





Food

10:30 PM

- oatmeal + honey
- mixed nuts
- water w/ lemon

<a href="http://www.youtube.com/watch?v=fW0KSHOR6wI" target="_blank">http://www.youtube.com/watch?v=fW0KSHOR6wI</a>

Quote from: adarqui on December 21, 2016, 11:30:26 pm

http://www.usatf.org/statistics/Records/masters_roadLDR.asp

Insanity strikes more raw and powerful than ever!

Guys in their 70s running sub-3h marathons and guys in their 80s running them sub-4h.

Guys over 70yo completing 100 mile races. In good time too, sub-24h , but i don't even care for that, just finishing a 100 miles race is insane enough.

But what about 5km that requires speed too?
21:59 , Warren Utes , 81 years old!!! 
26:33 Hugh Campbell , 88 years old!!!!!! 
33:46 Henry Sypniewski , 90 years old!!!!!!!!!#@$%@#$%@$^&*()_FFFFFFUUUUUUUUUUUUUUU 

I am really lost for words!

dude........ it's ridiculous. what's funny is, what's more impressive? 33:46 5k @ 90 or ~14:xx 5k @ < 15-30 ... some of these age group records are crazy.. I imagine 33:xx 5k @ 90 is insane when you compare it to how many people at 90 can even finish a 5k..

T&F is cool.. age group records make it even more interesting.

I hope if I live to 90, that i'm still able to run.. and trying to set world records..

REST DAY.


12/23/2016

Bio: Morning

last night's sleep: 6 hours
last night fell asleep: ~5 AM
-
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly, upper body (lats especially) slightly
aches = none
injuries = 2 toenails black, left shoulder slightly, right toes/forefoot pad moderately
quad stretches throughout the day = hardly any
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0



Foot Recovery

- walked around barefoot on rocks.. believe it or not this has helped me before, really stretches out the small muscles in my feet/toes & can apply some deep tissue pressure
- helped alot



Food

11:30 AM

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


Recovery

1 PM - 1:20 PM

- leg drain
-- feet were especially throbbing, more than previously .. maybe inflam in my feet from the toes/foot pad issue
-- felt better after



Food

4 PM

- half of a philly cheese steak
- pasta fagioli
- fries



Food

5 PM

- cookies and cream milkshake from kilwins



Session: Evening

6 PM
- barefoot

warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 3
- lats very really sore
pushups (shoulder width): BW x 10
- chest very sore
calf raises (neutral): BW x 45
pullups: BW x 3
pushups (wide): BW x 15
calf raises (internal rotation): BW x 45
barbell half squat: 45 lb. x 10, 135 lb. x 15
- hamstrings very sore
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 18
barbell calf raise (full rom): 45 lb. x 20
barbell reverse curl: 45 lb. x 10
filed down CoC trainer closes: 4 attempts each hand (right is stronger), stronger than last time
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm

TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)

wanted to add more but was getting lit up by mosquitos. 





Food

7 PM

- 2% milk
- pre-made blueberry drink



Nap

7:30 PM - 8 PM
- dead



Food

9 PM

- oatmeal + honey
- 3 x banana
- propel



Food

12:30 AM

- 2% milk
- almond joy
- water w/ lemon

eek, awful.

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

masters records, nice

https://en.wikipedia.org/wiki/List_of_world_records_in_masters_athletics

see how many times you can spot bernard lagat ^^ damn..



http://www.usatf.org/statistics/Records/masters_roadLDR.asp

these guys have too much fun

<a href="http://www.youtube.com/watch?v=7oFhJvW8GM0" target="_blank">http://www.youtube.com/watch?v=7oFhJvW8GM0</a>



cj's limb speed is lightning fast.. his dunks look so impressive to me.