Adarq.org

Quote

- "13.9 % body fat" according to my scale - probably pretty accurate .. I don't look at all as lean as my ~145 lb physique from my rested max squat video:

Really, if you are at 13.9% BF I must be around 55% BF.... in my videos/pics one can't even see my neck, it is surrounded by fat, my chin and jaws don't even exist.

ya i'm definitely around 12.x-13.x% .. you're probably like 25% or so?

i definitely have ~10 lb of fat to drop, that's for sure.. probably a little more. I'm a light mfqr.

08/30/2017

bw = 154
soreness = calves alot (right especially)



jump rope:
- 11 AM
- 1 hour straight, several mess ups (~20+)
- avg HR: 147
- max HR: 169
- lost 4 lb water, drenched
- right calf sore during the session, hard to do single leg hops .. knew this going in, but wanted to work it out
- don't think i've done that since boxing .. i used to be able to get through an hour non-stop with only ~2 or so messups, when i boxed.. lmao. Also had a different rope though, not as fast as this rope.. so might not be that bad.
- felt pretty good .. mostly relaxed .. if i felt shoulders tightening, tried to loosen back up, did a decent job of it.
- after some mess ups, took my time to get back into it, so like maybe ~30s or so to reset and loosen up my shoulders before getting back at it.
- legs felt fine, no prob



bw:
- 4:30 PM
- ng pullups: 7 normal + 5 dead hang
- full dips: BW x 10



bw:
- 6 PM
- chinups: BW x 10
- full dips with hips abducted/knees extended: BW x 10
- standing single leg raises: x 25
- standing single leg abduction: x 25
- wide grip pullups: BW x 5
- close grip pushups: BW x 25



walk: PR mile split attempt: SUCCESS
- second mile: 12:09 (-2s)
- so close to 5 mph .. that split was 4.94 mph 
- bw after walk, 148 lb. -6 lb like usual, soaked
- strava: https://www.strava.com/activities/1160769184
- also, ~8.9 miles in ~2 hours .. could have pushed the last 2 miles but said F it .. also left heel was a bit tender from both of the 12:XX mile splits.









trying to get this damn fat off. useless fat. useless uselesss uselessss.



amazing meal to finish off the night:
- medium spinach salad with carrots/mushroom/green pepper/tomatoes + vinaigrette + lemon juice
- avacado by itself
- a few slices of san francisco sour dough bread
- chicken fracesce
- grape fruit juice
- water w/ lemon

 

absolutely stuffed from it & all of the water w/ lemon I drank .. probably drank 5 glasses

6% bodyfat would be mean! Goodluck I know you can do it

i'm really addicted/obsessed with grapefruit now.. this is what I had after my early walk today:





I need to pro up and get me a grapefruit spoon:





kinda odd how i've just become so addicted .. i've had grapefruit off and on for a long time, but never have I been so addicted to it. Doesn't seem like i've gotten tired of it at all either.

Quote from: adarqui on August 31, 2017, 03:07:44 pm

Quote from: Mutumbo000 on August 31, 2017, 09:55:05 am

6% bodyfat would be mean! Goodluck I know you can do it

thanks alot man! yeah the lowest i've been in ~7.x% caliper measured back at memorial sportscenter, when I was still boxing.. Was like ~144 then. Need to eclipse that this time!

This is awesome!!! Cannot wait to see how yo go.

thanks man!!

today has been rough, that morning jump rope workout in combination with that walking mile PR absolutely destroyed my CNS.. HEH!

peace!

08/31/2017

bw = 152
soreness = shoulders moderate
aches = hamstring tendons (from walk), back (from jump rope?), heels (from walk)
injuries = right big toe blister is better BUT there's another one below it.. now that one is getting bigger. lmao.. was actually itchy when i was walking. feh.

CNS = completely dead .. couldn't get under 16 min/mi in the morning, dead beyond belief. evening was a little better.


morning walk:
- 4.x miles in ?
- completely dead



bw: some bw stuff



bw stuff + evening walk:
- a little better for a bit, but then by the end, couldn't even get under 17 min/mi, TOAST
- 9 miles in ~2:20 ?





overeating tonight.

09/02/2017

bw = 156
soreness = shoulders slightly
aches/injuries = none, post: jumping - right knee slightly
feel = ok

wakeup = 7:30 AM
- 
- tired though 

jumps!
- 10 AM
- 90 submax jumps each leg, in groups of 10 each
- first 10 jumps each just warmup, next 80 each - all kinds of anlges & runup distances
- L-SLRVJ: lots of easy 10'2-10'3"s, moderate effort 10'4"
- R-SLRVJ was just a bunch of backboard taps
- jumped in my XC flats on concrete, so couldn't go hard.. as long as I keep it light I should be ok doing this, but the plan was to jump in the bball gym today (closed but open tomorrow feh!)

felt good. legs definitely not in jumping shape, but better shape than last time I jumped, that's for sure.





track: 3 x 200m, 1 x 100m, 5 x 200m, 2 x 100m, 3 x 200m
- TODO: going to focus more on speed tonight hopefully, lots of 200's
- can't see what I did, internet is broken, tethering to phone, can't sync garmin, need to make food rather than investigate/figure it out.
- all I know is first two hard 200's were ~30, then I hit a ton of ~35's, even while taking selfie videos (like 5 videos, so 5 x ~35 while holding the phone pointed at me), then finished with a ~32
- felt good, first two hard 200's really smashed me tho.
- max speed: 16.6 mph
- interesting: interesting how the 2nd/3rd 200m's both have basically the same time (30.6/30.7) but have very different stride frequency/stride distance I had less hip power in the 3rd one so I seemed to compensate by upping freq.. just need to combine the two somewhat when i'm fresh and should drop a nice time.
- RIGHT CALF MADE IT THROUGH THE WORKOUT JUST FINE!!!!!!!!!!!!!!!!
- progress!





went to a new track today:



looks cool.. but, it was broken:



so i just took my phone out and f'd around during my workout:



one of the ~35's selfies, lol:

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: []

Total speed interval distance: [(2,2500m)]
- total: 2500m

PR's: []

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back")]

Aches/Injuries: []