Adarq.org

REST.

right vmo strain slightly.



12/19/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2:30 AM
wakeup = 11:30 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads moderately
aches = none
injuries = 2 toenails black, left shoulder slightly, right vmo slightly - strain
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

12:30 AM

- sausage egg and cheese on a pumpernickel bagel
- chocolate muffin
- orange juice




Food

3 PM

- green tea



Food

10 PM

- 6" turkey and cheese sub
- sunchips
- propel
- banana



Food

11 PM

- 6" turkey and cheese sub
- sunchips
- propel
- sprite



Food

2 AM

- 2 x ensure



wrecked.

REST DAY!! rest days will now include lifting, i think.. which will help to keep me going light -> don't want to go heavy.

edit: legs/feet felt amazing earlier today (before lifting) .. feel a little sore since.




12/21/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, from stretching)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

11:30 AM

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



Session: Afternoon

3 PM
- barefoot

warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 5
pushups (shoulder width): BW x 10
calf raises (neutral): BW x 25
pullups: BW x 3
pushups (wide): BW x 10
calf raises (internal rotation): BW x 25
barbell half squat: 45 lb. x 10, 135 lb. x 10
barbell curl: 45 lb. x 15
barbell rdl: 45 lb. x 10, 95 lb. x 10
barbell overhead press: 45 lb. x 10
barbell calf raise (full rom): 45 lb. x 20
barbell reverse curl: 45 lb. x 8
filed down CoC trainer closes: 5 attempts each hand (right is stronger)
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 8
db front raise: 10 lb. x 8
db bent rear fly: 10 lb. x 8
db single arm overhead press: 30 lb. x 5 each arm
db single arm curl: 30 lb. x 5 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


will add dips (and variations) eventually.. shoulder has been wrecked lately. hopefully this light lifting can help make it stronger.

I'm just going to do a ton of variety i think.. everything light and relaxed.



Food

3:30 PM

- ensure
- green tea



Food

7 PM

- a bunch of peanut butter cookies
- big spinach salad: grilled chicken, olive oil, lemon, carrots, spinach
- sprite
- propel



Food

10 PM

- watermelon + blueberries



Food

1 AM

- 2% milk
- chocolate fudge brownie

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

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 quick reply to ori biala's question on IG, but IG wouldn't let it through (probably too big):

oribiala@andrewdarqui what distance/type of speed work? How was the conversion from jumping to distance running go? What differences similarities , what you learn from it?



@oribiala well i made most of my running speed gains by doing a low volume/high intensity routine (mostly way over lactic threshold & in the vo2max zone).. some weeks I wouldn't even run more than 2 miles straight, but then i'd run a 5k race (3.1 miles) and still PR.. so I was doing tons of repeats with short rest or jog rest in the range of 100m, 200m, 400m, 800m 1k, and even 1-mile.. ie, 12 x 400m @ 3k pace with 1 minute rest, 6 x 800m @ 5k pace with 1 minute rest, 3 x 1km, 1 mile PR attempts, or 2 miles all out. I didn't do any long runs.

Also another technique I used, which I think helped alot, was simply trying to keep up with the fastest people in each race (and racing alot, nearly every weekend for ~2 months). So i'd be a 19:xx guy and try to keep up with 16:xx guys for as long as possible .. I could hang with them for about a mile then i'd be toast and have to fight just to finish the race. So I actually PR'd my mile in several races, i'd run like a low 5 minute mile for the first mile, then run low 6's for the next two. That helped me get under 19 minutes for 5k, for sure. My best 5k was 18:22 and I was beating the 16:xx guy for a little over a mile in that race, before my legs started dying. So taking those risks really helps IMHO.

Eventually I will need to figure out how to combine long runs, lifting, and speed work.. I made all of my gains from simply doing speed work and races, but, I can make alot more if I figure out how to combine long runs and lifting. So that's what i'm about to try and do now, figure out that portion of the puzzle.. The long runs are especially important because my resting heart rate is in the low 50's right now, so my stroke volume isn't as efficient as it should be. When I do lots of long runs I can get my resting heart rate into the low 40's -> if I combine that with speed gains, I should have a much higher capacity to maintain a faster pace.

As for the conversion from jumping to running, i'm more of a natural distance runner.. But, I didn't make a conversion because I detrained completely from jumping: 2012 - 2015 I ballooned up to 207 lb. and didn't train at all.. in early 2015 I started trying to get back into training, so I started with running. The only actual transition I ever made from jumping to running was at the end of 2012 when I started running while I was in peak jumping form; I could easily run 10-15+ miles out of nowhere, albeit slow.. my legs were bionic at the time. That's when I was transitioning into single leg jumping. But I only did that for about a month before I just stopped training completely.

There are major differences imho.. With jumping, you need to jump alot, but, you also need to perform the appropriate assistance work in the weight room for the most part.. It's very hard for someone with almost 0 explosive ability to simply jump high volume/high frequency and expect to reach an appreciable level.. So the weight room becomes almost essential. You need to build more mass in the legs/hips/calves generally, and improve limit/explosive strength & RFD.. As for running, you can literally avoid the weight room completely and still make incredible gains for many years. Here, you need to improve aerobic capacity (cardiac output), lactic threshold (increase mitochondria etc), running economy (speed work), and pain tolerance/mental game.. So you can technically just run and makes serious gains, you just need the mentality for it.

So strength work for jumping is in the weight room usually.. but strength work for running is improving your long runs & speed work. Don't get me wrong, some general strength training can potentially be beneficial, but it's not nearly as essential as it is with jumping, IMHO.

The biggest thing I learned from jump training vs running training is: jump training is easier & more fun, run training is harder & fun but also torture. However, improving jumping performance is harder, because it's a game of inches that requires several systems to perform optimally in an extremely short time frame; the nervous system is most important. Improving running performance is easier because you simply need to improve your cardiac output and body's ability to utilize oxygen/lactate; this is much more simple than fine tuning a nervous system. The crazy thing though, is how they are basically an inverse... Training for jumping is easier - even though you may be attacking heavy weights and jumping maximally, it's a brief effort, but it's harder to improve because of the limited time frame you have to express force. Training for running is absolutely brutal mentally.. I can't really recalling the "voices in my head" telling me to "quit" when doing jump training.. However, with run training, they pop into your head every time you challenge yourself, and even times when you're not challenging yourself.. It's a brutal mental battle.

As for injuries, i've had more training to improve running than I did with jump training.. the total volume of contacts (and messing with form - not a good idea) is probably to blame. I've also had some stupid injuries related to over stretching etc, like I did when I was jumping.. but the act itself, jumping vs running, i've had more direct injuries related to running.. Small bones in my feet freaking out, bottoms of feet freaking out, soleus freaking out, tweaking hamstring during sprints, hip pain at times (mostly when i was long running), knee pain at times (mostly when i was long running). I was much healthier when I stuck to my low volume/high intensity routine for ~4 months or so, believe it or not.

The biggest similarity, for me at least, is that both optimal jump performance & run performance happen when you're light and lean.. I'm not nearly as lean as I was when I was jumping/dunking, which is kind of crazy .. but, that has alot to do with the lack of lifting. In 2017 I plan to incorporate long runs and lifting back into my routine.. Hoping to get even lighter & leaner, stronger, and faster.

peace!

run day. sore day.



12/26/2016

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: ~3 AM
wakeup = 10 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, 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 = decent
water = alot
mosquito bites: 0



Food

11 AM

- sausage egg and cheese on a plain bagel
- orange juice
- half of a chocolate + chocolate chip muffin



Food

4:30 PM

- watermelon
- blueberries
- 2 x banana
- some black tea



Food

6 PM

- water w/ lemon



Session: Evening

6:30 PM

long run: 9.15 mi in 1h:10m:47s @ 7:44 min/mi pace
- comfortable pace
- i wanted to hit ~13 mi but.. wrecked.
- short fast light strides
- had to poop from mile ~4 onward, man.......... been happening alot lately.. held it until finally i had to cut the session at ~9 miles. 



surprisingly good run after yesterday's high volume squatting............ however.. hamstrings/quads have gotten crazy sore post-run ... legs feel WRECKED.

left middle toe wrecked, blood blister on the side of it.

feels good to hold back alot and just run more comfortable.. it's a good mental break and i know it's benefiting my heart.




Food

8 PM

- 2% milk



Food

8:30 PM

- x-mas dinner leftovers: chicken, veggies, etc
- a few chocolates
- propel
- pre-made beet juice drink

- haagen dazs cherry vanilla ice cream (omg)



Food

12:30 AM

- ensure



Recovery

~20 minutes leg drain



Food

1:15 AM

- 4 x banana
- 2% milk
- propel



hope my legs feel good tmw.. i want to high volume squat again

my legs are wrecked! 

ooh.. i also got some kobe's today! i've always wanted some kobe's for jumping .. and now since i'm more worried about my feet, it's hard for me to contemplate jumping max in my XC flats.. I think all of this running has actually made my feet weaker instead of stronger, ie, lots of small little light injuries accumulated over the last year that i'm worried about when it comes to landing from 30+ inches.

http://liveforbball.com/kobe-mentality-2-review








they also match the color of my New Balance RC5000v2's .. which is kewl.

so ya when I get some jump sessions in, i'm going to wear some kobe's.



I definitely like how they felt right away.. they feel alot heavier/stronger than my XC flats (obviously), but they still felt good being low-tops and ~0.9 oz.