Author Topic: ADARQ's journal (Read 2584219 times)

seifullaah73 · « **Reply #6015 on:** February 18, 2016, 07:55:44 am »

it also happens to the track I go to especially during the summer holiday or christmas holidays, or even during towards the end of school term, you get a lot schools from the same town booking the entire track for themselves even if they are 5 miles away or nearby as that is the only track in town.

alestor91 · « **Reply #6016 on:** February 18, 2016, 05:22:45 pm »

Hey Andrew! I used to follow you back in the day (vertical summit days) and noticed that you shifted away from vertical jump training some time ago. I guess I could pore over your whole log to get an answer, but it would be quicker if I just asked you lol. So what happened to the jumping Andrew Darqui that made him become an endurance guy?

P.S. What do you think your current SVJ/RVJ numbers are? LOL

adarqui · « **Reply #6017 on:** February 18, 2016, 09:55:49 pm »

Quote from: alestor91 on February 18, 2016, 05:22:45 pm

Hey Andrew! I used to follow you back in the day (vertical summit days) and noticed that you shifted away from vertical jump training some time ago. I guess I could pore over your whole log to get an answer, but it would be quicker if I just asked you lol. So what happened to the jumping Andrew Darqui that made him become an endurance guy?

P.S. What do you think your current SVJ/RVJ numbers are? LOL

yo! well, jumping adarq was a transition away from basketball, boxing (with running/jump rope) etc.. so i've always been more of an endurance guy. Toward the tail end of when I was dunking, I had started to get back into running & I was transitioning into single leg jumping. All was going good until single leg jumping started becoming very painful.. then i dno, I just drifted away for some reason. Fast forward ~3 years later, I started to train again. So i've been training for about a year now, but, very consistently the last ~6 months or so. As for endurance/running, i'm just going to try and improve more of my "natural talents", which has historically been endurance related.

Current L-SLRVJ might be ~28" or so. I plan to get some jumping in once I get more adapted to speed/power work, so we'll find out eventually. I'd LOVE to get SLRVJ back up to 35", that'd be incredible. I'm not lifting so, could be quite difficult. I'd like for it to be more of a byproduct of jumping & my other training though.

As for SVJ.. dno, maybe 20" or so? Probably very bad.

pc!

adarqui · « **Reply #6018 on:** February 18, 2016, 11:14:41 pm »

02/18/2016

Bio: Morning

sleep = 7 hr
wakeup = 6:30 AM

bw = 153 lb.
morning resting heart rate = didn't measure
soreness = left calf slightly, left hamstring slightly
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt, right big toe blister
feel = good but sore

Session: Morning

8 AM

walk: ~3 mi

run:
- 3.15 mi in 39:06
- slow
- mix of backward running and forward running, on a soccer field
- calves burning like crazy

calisthenics:
- notables:
- dips: BW X 13
- explosive full rom chinups: BW x 12
- bunch of other stuff

walk: ~3 mi

hamstring tendon was really acting up.. might need to rest a few days soon.

Food

11 AM

- 1 x 2% milk
- 1 x water with lemon

Food

4 PM

- double cheese burger at burger-fi
- peanut butter milk shake
- some fries

Food

4:30 PM

- chocolate cookie @ whole foods
- was very good

Food

5 PM

- 1 x beet berry juice
- 1 x almond joy

Food

9 PM

- big bowl of granola with 2% milk
- 2 x wheat bread with peanut butter

Food

11 PM

- 1 x water with lemon

Session: Stretching

throughout the day

- a lot of hamstring/calf/quad stretching
- left hamstring/calf feels much better tonight, but, it also felt good last night.. and then crap in the morning.

adarqui · « **Reply #6019 on:** February 19, 2016, 10:40:17 pm »

backward runs yesterday really made my hip flexors sore.

02/19/2016

Bio: Morning

sleep = 7 hr
wakeup = 7 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = hip flexors, quads, feet
aches = left hamstring tendon (old injury, inflamed), right tennis elbow, bottoms of feet
injuries = toenails wrekt, right big toe blister
feel = good

Session: Morning

8 AM

walk: ~2 mi
- walk to hills

hill sprints:
- 3.14 mi in 46:03
- didn't keep count, but around ~42 hill sprints based on the watch data
- I was hoping to get the elevation of the various hills from my watch data, but unfortunately it doesn't show any elevation at all. really sucks. so no idea how big the hills are, but, they are big for a hill in florida.. maybe 75-100 yards worth of 30-45 degree incline.
- left calf got very tight around mile 2, so, knocked out one more mile then called it quits

walk: ~2 mi
- walked home BAREFOOT.. felt good. concrete sidewalk and some grass occasionally.
- crossing the street on the asphalt road was pretty painful though, def don't want to walk on asphalt
- i need to walk barefoot more often

Food

11 AM

- 1 x 2% milk
- 1 x water lemon

Food

3 PM & 5 PM

- 1 x water with lemon

Food

8 PM

- made a sorghum (india grain) dish with curry, grilled chicken, olives, red chili pepper, serrano pepper, garlic, olive oil, lemon, carrots
- some pistachios
- 1 x water with lemon

was so filling.. actually loved it.

Food

9:00 PM

- some ice cream
- 2 x wheat bread toasted, with peanutbutter
- 1 x 2% whole milk

legs felt good early today.. hill caused my left calf to lock up. going to take it easy tomorrow, then HOPEFULLY hit the track on Sunday.

i'm sore everywhere right now tho.. mainly hips/hip flexors.

pc

adarqui · « **Reply #6020 on:** February 20, 2016, 10:47:38 pm »

mostly resting today, but included some calisthenics.

02/20/2016

Bio: Morning

sleep = 9 hr
- slept in
wakeup = 9 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = hip flexors, feet
aches = left hamstring tendon slightly (old injury, inflamed), right tennis elbow, bottoms of feet
injuries = toenails wrekt, right big toe blister
feel = good

Session: Morning

11 AM

walk: ~4 mi
- 1 mi of this was barefoot

calisthenics:
- decent
- bicycle front lever progression
- a bunch of lunges, but only sets of 5-10 each, felt very strong

walk: ~3 mi
- 1 mi of this was barefoot

Food

2 PM

- 1 x 2% milk
- 1 x water w/ lemon
- stir fry veggies with grilled chicken

Food

8 PM

- 2 x whole wheat toast with peanut butter
- granola with 2% milk and honey
- 1 x banana
- 1 x beet + tart cherry juice
- 1 x water w/ lemon
- 1 x biscotti
- a few crackers

hoping my left calf & hamstring feel great tomorrow.. going to attempt an early track workout. legs felt pretty good today but I also didn't actually run/sprint soo.. but no real soreness other than a bit in my calves at night & some occasional hamstring tendon pain.

once I get rid of this calf/hamstring crap, I plan on beasting out.

pc

adarqui · « **Reply #6021 on:** February 21, 2016, 02:14:35 pm »

well.. time to shut down running for a week or two. my left calf & hamstring / hamstring tendon are jacked up.

woke up at 6 AM today, felt great. ate, got out of the house around 7. Did several warmup runs/sprints on the way to the track. Felt really good but did feel my hamstring tendon slightly; it came and went. So that warmup was ~4 mi, in exactly an hour. I'm wondering if that 1 hour of walking with a few light sprints mixed in, was enough to cause my hamstring/calf to fatigue/tighten... if so, very odd. I mean I felt fine, 1 hour of "travel" doesn't bother me at all.

anyway, began track workout, this time starting with a slow 400 instead of fast.. so alternating slow/fast/slow/fast/... I figured the slow run would be good to gauge my hamstring/calf. Interestingly, on the first slow lap, I felt my left calf tightening.. and this is using my simple heel->toe form that I can run forever on. It got progressively worse each lap until finally I ran really slow for 1 mile (mile 4) to see if it would go away, and it didn't. So I stopped, which i'm really glad I did because my calf/hamstring might have exploded had I continued.

lame

the sad thing is, I was running good and I was holding back quite a bit, worrying about my calf.

First fast 400m was ~5:25 (~11 mph) pace. I think it was ~1:20 for that lap.

mile splits (min/mi): today vs last week
- mile 1: 6:11 vs 6:50
- mile 2: 6:46 vs 7:12
- mile 3: 7:08 vs 7:41
- mile 4: 8:25 vs 8:17
- mile 5: vs 8:27

being wrecked, alternating slow/fast 400's, still ran a 21:08 5k... that's kind of cool.

had I been able to run without worrying about my calf, was going to be a sick workout.. really sucks.

so anyway, it's definitely turned into a legit issue so.. going to shut down running for a week or two unfortunately.

the ~4 mi walk home was pretty brutal.. I couldn't run, even if I had to, to survive. I felt really injured. Calf/hamstring were very painful/jacked up. I feel alot better now, but stretching is painful, so not going to stretch if I feel any pain.

pc

adarqui · « **Reply #6022 on:** February 21, 2016, 09:44:26 pm »

02/21/2016

Bio: Morning

sleep = 7 hr
wakeup = 6 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = hamstrings very slightly
aches = left hamstring tendon slightly (old injury, inflamed)
injuries = toenails wrekt, right big toe blister (it's big lmfao)
feel = good

Food

6:15 AM

- 1 x orange juice
- 1 x legit sugarless green tea
- 1 x greek yogurt
- 1 x biscotti

Session: Morning

7 AM

walk to track: ~4 mi
- some light sprints mixed in
- felt great

track:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115899/#msg115899
- long story short, calf dead

walk home: ~4 mi
- left calf/hamstring wrecked

iced hamstring/calf quite a bit when I got home

Food

11 AM

- 6 x scrambled eggs with shredded mozzarella
- 1 x wheat toast with peanut butter
- 2 x pickles
- 1 x water with lemon
- a few salt and vinegar chips

Food

- bunch of water with lemon throughout the day

Food

8 PM

- bowl of pasta
- flan
- 1 x greek yogurt
- decent amount of pistachios

Session: Stretching

throughout the day and after 8 PM

- lots of hamstring, quad, and adductor stretching
- surprisingly loose (adductors/quads)
- really good hamstring stretches, including standing hamstring (touch floor stretch), got palms to floor and held it for a while.. felt good after.

pc

LBSS · « **Reply #6023 on:** February 22, 2016, 09:57:12 am »

sucks. but on the bright side you can dedicate more energy to calisthenics for a while.

adarqui · « **Reply #6024 on:** February 22, 2016, 11:47:13 am »

Quote from: LBSS on February 22, 2016, 09:57:12 am

sucks. but on the bright side you can dedicate more energy to calisthenics for a while.

ya definitely. i've been thinking of doing more uptempo (minimal rest) basic calisthenic + light lower body workouts.. eventually mixing in jump rope to bring back some impacts. then finally slowly bring back running once all of that stuff feels strong.

This month was basically supposed to be a shift from "slow running" to more speed/hill work, lower bodyweight strength, jump rope, and long slow running. So there are fortunately still some elements I can improve while nursing this ham tendon/calf back to health.

The real question I ask myself is how I never (to my knowledge) re-injured this hamstring-tendon when I was dunking years back. I mean I often felt it and had to be careful sometimes. It was definitely on my mind. But I never actually re-injured it like i've done now. Perhaps all of the lower body strength training just kept my hamstring & ham tendon strong enough not to blow up.

pc!

adarqui · « **Reply #6025 on:** February 23, 2016, 12:03:44 am »

might be getting sick.. feel better today than last night, but still a little weird.

02/22/2016

Bio: Morning

sleep = 9.5 hr
wakeup = 9:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick

Food

9:45 AM

- 1 x greek yogurt
- 2 x water with lemon

Session: Morning

2 PM - 3 PM

calisthenic conditioning:
- tough workout
- mostly nonstop mix of: dip variations, pullup variations, pushup variations, squat variations, lunges, calf raise variations, pushup hold variations.. also some dip & pullup leg lifts/knee ups.
- hit my best ever L-sit, 100% legit.

- felt so light and strong.. was great. becoming more “cat-like” :f
- other: split dips: BW x 11, close grip pullups: BW x 8
- lunges/squats felt very strong.. hamstrings were fairly fatigued though.

Food

3 PM

- 1 x 2% milk

Food

3:30 PM

- 1 x organic chili soup
- 1 x grilled chicken sandwich with shredded parmesan, on wheat
- some salt & vinegar chips

Food

9:30 PM

- 6 x eggs scrambled
- 1 x cara cara orange
- 1 x banana
- 1 x greek yogurt
- 2 x pickles
- a few crackers
- a few peanut m&m’s

hamstrings sore right now.. just iced left calf/hamstring. still feeling a bit sick but nothing major yet.

pc!

adarqui · « **Reply #6026 on:** February 23, 2016, 11:50:51 pm »

02/23/2016

Bio: Morning

sleep = 10 hr
- 5 hours bad, 5 good
wakeup = 10 AM
- sleep sucks lately
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick and slightly sore

Food

11 AM

- 1 x greek yogurt
- 1 x pure green tea

Food

2:30 PM

- 1 x greek yogurt

Session: Flexibility

2:30 PM - 3 PM

- lots of stretching, foam rolling 2pm

Session: Afternoon

4 PM - 5 PM

calisthenics:
- really good L-sit and tucked planche
- lots of hip movements, i.e.: straight leg hip flexion holds, straight leg abduction holds, etc.
- shrimp/SL squat variations
- pullup hold variations (at the top)
- dip hold variations (at the top)
- some glute bridges

light paced but good workout. felt pretty strong, especially in my legs. legs felt great afterwards.

Food

5 PM

- 1 x 2% milk
- 1 x greek yogurt

Food

8 PM

- grilled chicken sandwich from carrabas (surprisingly good)
- some mixed nuts
- some salt and vinegar chips
- 1 x biscotti
- 1 x banana

Food

9:30 PM

- 2 x wheat toast with peanut butter
- 1 x 2% milk
- 1 x biscotti

once I stop feeling my left calf "tighten up" when i shake my leg, i'll bring back the jump rope. left leg seemed like it improved a little.

pc

adarqui · « **Reply #6027 on:** February 24, 2016, 11:36:10 pm »

legs feeling great today.

02/24/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick

Food

8:30 AM

- 1 x pure green tea
- 1 x oatmeal with honey
- 1 x greek yogurt

Food

2:30 PM

- grilled chicken rice and beans
- some pita bread
- 1 x water w/ lemon

Session: Afternoon

4:30 PM - 5:30 PM

calisthenics: upper & lower
- felt great
- straight leg hip exercises are really improving.. hip flexion/abduction is getting stronger.
- some really nice pullup/dip variations
- lots of nice 'single leg squat' variations and lunges

Food

5:30 PM

- 1 x whole milk

Food

6:30 PM

- 1 x water w/ lemon

Session: Stretching

8:30 PM - 9:30 PM

- some light stretching
- feel good

Food

- 6 x eggs scrambled
- 2 x wheat bread w/ peanut butter
- 1 x cara cara orange
- 1 x banana
- 1 x biscotti
- 1 x orange juice
- 1 x water w/ lemon
- some mixed nuts

adarqui · « **Reply #6028 on:** February 25, 2016, 11:10:06 pm »

02/25/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick

Food

8:30 AM

- 1 x oatmeal with honey
- 1 x orange juice

Session: Afternoon

12 PM

walk with short light runs:
- 3.5 mi
- very light runs mixed in, variety of forms
- left calf very painful at times

left calf was crazy painful.. i’d do a short light run until it started tightening up, then i’d stop. on a few runs (mostly the first few) it was barely noticeable.

hamstring tendon felt fine. legs felt fine.

weird shit going on.

calisthenics:
- calf felt fine during calisthenics
- mostly lower body
- lots of single leg squat variations
- lots of hamstring work
- lots of hip extension/single leg glute bridges
- lots of calve raises (even 1 x 100)
- some L-sits, lots of pullup holds, lots of leg lifts

finisher:
- 15 minutes of alternating leg ~24” stepups

Food

~2 PM

- 1 x whole milk

Session: Recovery

~2:30 PM

- 15 minutes icing left calf

Food

3 PM

- 12” veggie subway sub
- bag of chips
- 1 x vitamin water
- 3 cookies

Session: Evening

6 PM - 7:30 PM

walk with short light runs:
- 6.5 mi
- calf so much better than earlier.. however, on second lap (last 3 mi), started getting painful

Food

8 PM

- big bowl of cereal (cheerios) with honey, banana & whole milk
- 2 x wheat toast with peanut butter
- 1 x cara cara orange
- 1 x greek yogurt

Session: Recovery

10 PM - 11 PM

- lots of painful as fuck deep tissue work on my left calf, itband, peroneals
- some hardcore calf stretching (left & right, more left)

Session: Recovery

11:30 PM - 11:45 PM

- ice left calf

Session: Flexibility

12 AM

- very good hamstring stretching.. did standing hamstring, but, made sure leg was completely extended (much harder with left than right). Got my left hamstring to completely relax by the end, felt really good.

legs felt so good today that I wanted to test out some very light runs (~5-6 mph x ~50 yards) .. really crazy how that low intensity running causes my left calf to explode. In the afternoon session, it was the medial gastroc that exploded first. In the evening session, it was the lateral gastroc. Interesting how much better it was in my evening session until that second lap.

pc

adarqui · « **Reply #6029 on:** February 27, 2016, 12:27:28 am »

02/26/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves alot, hamstrings somewhat, back sligthly
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick

Food

10 AM

- 1 x greek yogurt

Food

2 PM

- 1 x greek yogurt

Food

6:30 PM

- 1 x cadburry egg
- 1 x thera-flu

Food

8:45 PM

- big amount of stir fry veggies: carrots, potato, sweet potato, butternut squash, brussels sprouts, asparagus
- grilled chicken
- some mixed nuts

Food

10 PM

- 2 x wheat toast with peanut butter
- 1 x whole milk

Food

12 AM

- 1 x thera flu

calves really sore.. but feels like soreness from the calf raises, not from the running.. a "different type of soreness". Decided to completely rest today.. felt sicker today than the previous days soo..

pc!

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Author Topic: ADARQ's journal (Read 2584219 times)

seifullaah73

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