Author Topic: ADARQ's journal (Read 2583439 times)

adarqui · « **Reply #5790 on:** November 30, 2015, 10:25:28 pm »

Quote from: T0ddday on November 30, 2015, 01:41:10 am

Quote
Ya good point. I'm probably a 3.5 even though I did a tournament in the 4.0's. I still havn't beaten my dad and he's a solid 4.0. I've come close but he always manages to pull out the win. If I was someone who got frustrated easily, losing to my dad every time would be hell (especially because he's 68 wtf). Instead i'm always cracking up having a ton of fun, so many crazy/fun points and shots. If I had a proper first & second serve I think i'd be a legit 4.0, my ground strokes are decent. I lose so many points on having to hit a weak (incorrect) second serve. Right now i'm only serving using a second serve in the hopes of getting that super consistent.

Tennis rallies are truly fun. It's a great sport because while athleticism plays a part in it a crafty 68 year old can really be really difficult to play with when they know how to place the ball, hit passing shots etc. What is your second serve? The best advice I can give you about serving is to develop a kick serve if you haven't already. A few of the truly great players like Djokovic can hit slice serves and flat serves on second serves but it's really hard to not short arm those serves when you get nervous at big points and need to keep the ball in... I find serves easy to practice because I can get a bucket of balls and just serve by myself for hours and really hone it in (groundstrokes are so much harder to practice because you can take the ball on the rise, late, while moving, etc and just hitting doesn't put you through all the shots sometimes).

yup, that's why I got that spinfire pro 2 ball machine, to practice ground strokes alone. So far i've only used it when practicing with my dad. We both take a round of 144 balls, it's really effective; can feel/understand the effects of minor changes on your swing alot easier.

Quote

If you can develop a kick serve where you throw the ball behind you far enough so that you can't really over-swing you will have a second serve that you can confidently hit in but won't be absolutely eaten up by big hitters...

ya that's what i've been working on, a kick serve. When I get it good, man it has so much spin. I love it. I used to just be obsessed with the power serve, but now i'm loving trying to put insane spin on this second serve.

Quote

Yeah I never did heel-toe but then again I was always told if I learned it I could run more than a mile without my calves and low-back tightening and hurting... As you transition more to becoming a runner you will swear off hoop shoes... I used to play basketball with them when I was young but now they just feel so strange so I actually prefer to play ball in my trainers or puma biowebs (recommend strongly).

ya, I used to dunk in my nike zoom waffle racers.. I only have a few dunk vids where I am using actual basketball shoes. I swore them off LONG ago. Love flats (which might be a bit more nuts than hooping/dunking in trainers?). Both offer less support, are lighter, are basically zero drop, really allow you to spring off your forefoot.. love em`.

right now I do everything in my Saucony Shay XC 4's. Don't think they sell Nike Zoom Waffle Racers anymore.

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I see your msg below about how you want to reintegrate squats. I think you have the right idea with singles... Once my ankle heels I am deemphasizing weights and putting my squat on pause. My advice would be to keep volume real low and do something like this:

1) Before hard endurance running day: 3,2,1,1,1 squats with progressive weight. 10 Med ball tosses. 1x5 barbell abs.
2) After tempo endurance day (running faster than your 5k pace but for much shorter intervals): 3,2,1,1,1 squats. 2x10 timed band squats. 5x5 barbell abs,
3) After speed work days: 3,2,1,1,1 squats where you raise weight. 20 medball tosses. 2x20 barbell timed band* squats.

I love barbell band squats for runners. Especially if you have issues with feet/calves. Doing a set of 20 squats with 185+100lb bands in about 35 seconds will make you feel like you just ran a 49 second 400 with the squat. I have a video of myself doing them on my recent youtube. Excellent for speed endurance and strength. https://www.youtube.com/watch?v=aCVDgqcKfoc

nice! thanks. I did something "similar" today, except I broke it up into multiple sessions. Felt so good tonight in my evening run. I did my fastest morning run (~45 min) then I lifted for ~20 min (using singles). Felt springy/light/great all day.

I don't have a band setup on my rack, eventually I might need to set something up. I still have that rack in my backyard, never had a good band setup. I had 180 lb of chain for each side, at one point.. but don't have that anymore. I'd like to go the band route instead of chain anyway.

pc!

adarqui · « **Reply #5791 on:** November 30, 2015, 10:43:12 pm »

if you notice lifting is literally working up to one single.. eventually i'll do clusters of singles (MSEM style for example).. right now just getting used to lifting again.

11/30/2015

sleep = 7 hours
wakeup = 6:58 AM ET naturally, yaa!
bw = 164
soreness = left quad slightly but went away shortly after waking up
aches = right knee slightly
injuries = left 4th finger laceration, (right knee slightly ^^ above, ache and injury), some toenails
morning resting hr = forgot to measure again, feh

Session: Morning

run:
- TAM-2 not including warmup runs
- ~40 min
- ~1.5 mi warmup jog, slow/relaxed, getting everything loose
- ~3.5 mi run - midfoot, struggled to keep the pace I wanted but kept trying
- morning runs are harder than my night runs, by far
- felt my right knee act up on a few foot strikes, which is odd.. normally I don't feel this issue when running.. it didn't come back, but something I need to keep a lookout for

lifting:
- all lifts 'slow and controlled'

SSBAR half squat:
- workup to 145 lb. x 1

barbell overhead press:
- workup to 85 lb. x 1

barbell romanian deadlift:
- workup to 95 lb. x 1

barbell curl:
- workup to 85 lb. x 1
- muscled concentric up a little

Food

- coconut greek yogurt

Food

- dark red kidney beans with green pepper & cayenne pepper
- greek yogurt

Nap

- ~3 PM ET - ~4 PM ET

Food

- greek yogurt

Food

- gatorade
- shortly before evening session

Session: Evening

run:
- CS-1 (not including warmup and cooldown)
- ~45 minutes
- ~1.5 mi warmup run, did some nice submax jumping drills while warmup running
- CS-1 + extra N->S: ~2.8 mi: midfoot, fast, really pushed the pace. Went all out in the first 0.57 mi (way faster than I should, but was fun)
- ~1.5 mi cooldown run, uber slow/relaxed

Food

- 3 x anthony's pizza slices (tomato, basil, mozzarella)
- greek yogurt

Food

- 1 x chocolate soy milk

felt VERY good today.. feeling very light, relaxed & strong.

gukl · « **Reply #5792 on:** December 01, 2015, 09:54:09 am »

I love Greek yoghurt but damn!

Is it cheap over there? It's like over 3x the price of milk here for equivalent protein else I'd eat it a tonne more

vag · « **Reply #5793 on:** December 01, 2015, 10:49:48 am »

The prices here ( at the source ) per kg/lt are ~3,5 euros yogurt, 1,2 euros milk. So almost triple price for yogurt indeed but also almost triple protein ( i am referring to 2% both, yogurt is around 9g/100g protein , milk is around 3,5g/100ml ). So about the same price per protein g here. Also, yogurt has all the milk nutrients and extra probiotics , plus it is ok ( or at least milder ) for lactose intolerant people.
Yogurt FTW!

adarqui · « **Reply #5794 on:** December 01, 2015, 12:11:20 pm »

Quote from: gukl on December 01, 2015, 09:54:09 am

I love Greek yoghurt but damn!

Is it cheap over there? It's like over 3x the price of milk here for equivalent protein else I'd eat it a tonne more

I always get the "10 for 10's". Publix (a popular supermarket in Florida) has 10 for $10 deals each week. So i'll end up getting 10 or 20 of them. When my favorite (plenti , http://www.adarq.org/nutrition-supplementation/greek-yogurt/msg112286/#msg112286) goes on sale for 10/10, I buy em` up. Normally they are 3 for $5. Otherwise I usually get publix brand greek yogurt which is still pretty good.

Quote from: vag on December 01, 2015, 10:49:48 am

The prices here ( at the source ) per kg/lt are ~3,5 euros yogurt, 1,2 euros milk. So almost triple price for yogurt indeed but also almost triple protein ( i am referring to 2% both, yogurt is around 9g/100g protein , milk is around 3,5g/100ml ). So about the same price per protein g here. Also, yogurt has all the milk nutrients and extra probiotics , plus it is ok ( or at least milder ) for lactose intolerant people.
Yogurt FTW!

have you ever had some "American brands"? I guess it's all about the "straining process":

http://www.nola.com/health/index.ssf/2013/10/is_your_favorite_brand_of_gree.html

adarqui · « **Reply #5795 on:** December 01, 2015, 09:43:22 pm »

unscheduled rest day.. felt too sore/crappy upon waking.

i'd like to jump frequently for most of december. if I can stick to that, i'd like to get back into that nba-level gym I used to dunk at and do some jumps there. love that place ;/

12/01/2015

sleep = 7.5 hours
wakeup = 7:30 AM ET, no alarm
bw = 164
soreness = calves, hamstrings
aches = right knee slightly
injuries = left 4th finger laceration is healing more, some toenails
resting hr = forgot to measure AGAIN!$@$!@$ I had my hand on my pulse a few times in the morning but got side tracked.. felt really low. need to get a measurement tmw
fatigue = high

Food

12 PM ET

- dark red kidney beans
- 6 egg sandwich with crushed pepper

Food

6:30 PM ET

- light red kidney beans with lots of green pepper
- greek yogurt
- pb sandwich on english muffing
- extra pb out of the jar

feel alot better tonight.. hoping to wakeup early tmw, get some jumps in after my light jog warmup, then do my morning run. that's the plan anyway.

also, i'd like to push my sleep schedule back some more... 10 PM ET to 5 AM ET would be dope. Then I can get into some pre-dawn running.. which should feel amazing.. because I absolutely loved 'pre-dawn dunking' (as i'm warming up to dunk, sun coming up etc).

i still want to run from my house to the beach which is only ~12 miles. But i'd like to do that real early, ie, starting to run at 6:00 AM or so.

finally.. found a 5k I might run on jan 18 2016, I might run one earlier too. This one on the 18th is part of "Zo's health and wellness groove". Zo = Alonzo Mourning (former NBA/Heat player). Loved zo. Probably would be a great run. It's held in Miramar which is really nice.

gn!

adarqui · « **Reply #5796 on:** December 02, 2015, 06:46:15 am »

morning resting HR PR: 43

need to get into the 30's.

lololol!

LBSS · « **Reply #5797 on:** December 02, 2015, 12:06:05 pm »

Quote from: adarqui on December 02, 2015, 06:46:15 am

morning resting HR PR: 43

need to get into the 30's.

lololol!

that would be eddie mercx status

adarqui · « **Reply #5798 on:** December 02, 2015, 09:52:41 pm »

12/02/2015

feel good after my rest day but not epic, probably due to lower kcal intake.

sleep = 7.5 hours
wakeup = 6:30 AM
bw = 164
morning resting heart rate = 43
soreness = calves barely
aches = right knee barely
injuries = some toe nails

Session: Morning

warmup run:
- 0.5 mi

jumps:
- 9 each leg from different angles (10'3" L-SLRVJ, backboard touches R-SLRVJ)
- 1 with a little more effort: 10'4"

warmup run:
- 0.5 mi

run:
- ~3.5 mi
- midfoot
- still tough keeping 180 strikes per minute in the morning
- good run though

lifts

single arm db bench press:
- worked up to 70 lb. x 1

single arm db row:
- worked up to 80 lb. x 1

couldn't use SSBAR, had spiders in it.. eek

barbell reverse lunge:
- worked up to 105 lb. x 1 each leg

single arm db curl:
- worked up to 40 lb. x 1

Food

10 AM ET

- chocolate soy milk
- greek yogurt

Food

3 PM ET

- pre-seasoned spicy pinto beans
- grilled chicken breast from polo tropical

Food

5:00 PM ET

- gatorade

Session: Evening

i think i got the warmup run, jumps, and actual run done in 30 minutes.. wtf. that'd be good.

warmup run:
- 0.5 mi
- strained something in my left neck/trap doing a warmup jump during the jog

jumps:
- mostly 10'3' L-SLRVJ
- 10'4" on last jump L-SLRVJ
- 10'0" on a two step LR-DLRVJ

warmup run:
- 0.25 mi

run:
- ~3 mi
- midfoot
- great run, good pace, bouncy

dead-hang neutral grip pullups:
- BW x 7

parallel bar dips:
- BW x 7
- real deep and nice

Food

- sprite
- eek! was so good though

Food

- light red kidney beans with serrano pepper and ceyanne pepper
- 6 egg sandwich on an english muffin
- some boarshead hot sauce for the eggs, nice
- a few chocolates
- 1 x banana

neck/trap strain is annoying.. but, that's what happens when you get back into jumping (sometimes). strained it during arm swing.

tomorrow probably just going to do a few jumps in the morning and run.. no lifting.

pc!

adarqui · « **Reply #5799 on:** December 03, 2015, 09:20:19 pm »

12/03/2015

sleep = 8 hours
wakeup = 6:00 AM
bw = 163
morning resting heart rate = 45
soreness = hamstring slightly, glutes slightly
aches = right knee barely
injuries = some toe nails

Session: Morning

warmup run:
- ~0.5 mi

run:
- ~45 minutes
- good pace
- midfoot

Food

- orange juice
- 1 x coconut greek yogurt

Session: Morning

tennis:
- 1 hour 10 minutes
- just some easy hitting
- backhand was nice today
- forehand was good "as always"

Food

- black beans & red pepper + serrano pepper
- grilled chicken breast from polo tropical
- 1 x greek yogurt
- 1 x water + lemon

Food

- a few chocolates

Session: Evening

- 1/2 lb. cheeseburger, medium, with jalapeno, chopped tomato, and lettuce
- fries with cheese on the side
- some chocolates

Food

- 1 x greek yogurt
- 1 x banana
- 1 x water + lemon

evening session got rained out.. pouring nonstop. I guess it's a good thing though, calves are pretty sore.

it's scheduled to rain all day tomorrow (and saturday).. but, hoping by waking up so early and running I can get in a 1-1.5 hour run.. going to try and get in a few longer runs during the week - not every session, but a few times a week to burn even more fat kcal.

gn!

adarqui · « **Reply #5800 on:** December 04, 2015, 10:38:04 pm »

I busted out my SSTM book (the last SSTM that Verkhoshansky wrote). Probably going to re-read it. Bounced around, was alot of fun reviewing some of that stuff.

12/04/2015

Bio: Morning

sleep = 7 hours
wakeup = 5:30 AM
bw = 164
morning resting heart rate = 43
soreness = left calf
aches = ankles/achilles very slightly - a bit tight
injuries = some toe nails

Session: Morning

pouring rain

running in the rain feels SOOO good.

warmup run:
- ~0.5 mi

run: 6:50 - 7:45
- ~55 minutes
- got in some nice jumps over some decent sized puddles
- ran into some flooding, was soaked

Food

- 1 x coconut greek yogurt
- 1 x orange juice

Food

- 6 egg sandwich, cooked in coconut oil
- light red kidney beans with green pepper, red pepper, and serrano pepper
- 1 x greek yogurt

Food

- banana

Bio: Evening

bw = 163
soreness = hamstrings slightly, calves slightly
aches = right knee slightly
injuries = same as above, left hand middle fingertip - small lump - i think it's from when I run with my new knife; sometimes I have to hold it and maybe it's rubbing up against my fingertip in a weird way.. that's what I think it is for now.

I should take another HR before my evening sessions!

Session: Evening

pouring still, worse than in the morning.

warmup jog:
- ~0.5 mi run
- felt good, tight in calves though

run:

- ~40 min run
- fast, midfoot

dead hang (~2-3s) neutral grip pullups:
- BW x 7

parallel bar dips:
- BW x 7

dead hang (~2-3s) chinups:
- BW x 6

parallel bar dips with knees+hips flexed:
- BW x 5

Food

- 1 x orange juice
- 2 x greek yogurt
- 1 x banana
- a few chocolates

Computer Programming

- none
- trying to get some coding in daily, will track some of it here

good stuff today. hopefully tomorrow it isn't pouring all day. I want to get some lifts in tomorrow (bilateral) and sunday (unilateral) too.

I'm dying for some fresh coconuts & indian samosas on Sunday @ the local farmer's market.

pc

maxent · « **Reply #5801 on:** December 05, 2015, 01:41:38 am »

Hey good to see you logging coding as well. I wanna start doing the same. I'll be following your progress on that front! Yall know way more about than training than i do so i rarely post about it outside my log but i wanna improve my coding game too.

adarqui · « **Reply #5802 on:** December 05, 2015, 07:32:56 am »

Quote from: maxent on December 05, 2015, 01:41:38 am

Hey good to see you logging coding as well. I wanna start doing the same. I'll be following your progress on that front! Yall know way more about than training than i do so i rarely post about it outside my log but i wanna improve my coding game too.

cool! what kind of coding you do? what languages?

pc!

adarqui · « **Reply #5803 on:** December 05, 2015, 10:08:57 pm »

12/05/2015

Bio: Morning

sleep = 8.5 hours
wakeup = 7:30 AM
bw = 160 !!
morning resting heart rate = 43
soreness = calves slightly
aches = none
injuries = some toe nails (two purple)

Session: Morning

pouring rain again, the entire session.. running was not as fun as yesterday.. lifting in the rain was fun though.

warmup run:
- ~0.5 mi

jumps:
- relaxed slrvj: L-SLRVJ = ~10' touches, R-SLRVJ = ~9'6" backboard touches
- did these on a soaked court in the rain
- it's interesting that I can relaxed SLRVJ on a wet court, but not relaxed DLRVJ.. my DLRVJ had too much "slam on the breaks" form with my lateral plant.
- left plantar fasciae tweaked a little on one of the jumps

run: 40 minutes
- slow, weak
- not eating that second can of beans yesterday is probably the culprit.. lacked the energy to push myself
- or..
- i was somewhat hungry (related to the above). Had I wokeup at 5:30 and run earlier, I might have been able to run better without that hunger feeling attacking my mind.

lift: mSEM (m = moderate)
- next session: maybe tuesday
- felt strong, unlike in my run

close stance bb half squat:
- 185 lb. x 1, 1, 1, 1, 1
- felt great & strong, can most likely bump it up next session
- very close stance

standing bb overhead press:
- 85 lb. x 1, 1

bb romanian deadlift:
- 135 lb. x 1, 1, 1, 1

standing bb curl:
- 85 lb. x 1, 1, 1

Food

- 1 x greek yogurt
- 1 x orange juice
- some chocolates

Food

- steak quesadilla
- a ton of tortilla chips and habanero salsa

Food

- 1 x vanilla soy milk
- 1 x greek yogurt

Food

- 1 x greek yogurt

Food

- 1 x greek yogurt

Bio: Evening

bw = 163 lb.
soreness = calves, quads slightly, hamstrings slightly
aches = right knee slightly
injuries = same as morning, left plantar fasciae slightly

Computer Programming

- ported some LCG (linear congruential generator) from my haskell daimyo repo to a new golang daimyo repo:
- https://github.com/adarqui/daimyo-go/tree/master/src/random/lcg
- not too fun but just more of an exercise
- i plan to start some more daimyo repos: daimyo-{ocaml,rust,javascript,c}
- daimyo-* is just some training group concept I use when doing random coding exercises. I put everything into a big re-useable library.

- I need to look into fixing this pull request I did for tcpdump: https://github.com/the-tcpdump-group/tcpdump/pull/441
- It adds "RESP" (redis serialization protocol) support to tcpdump. This PR has been going on for a LONG TIME. Need to look into it soon.. kind of dreading it though considering how long it takes to get responses etc. I could potentially fix it then wait another year before someone replies, lmao.
- tcpdump is awesome though, would love to add more protocols to it.

figured i'd rest tonight.. still pouring rain. didn't feel like going out there and toughing it out.

was very happy with the lifting session.

I need to get in some higher volume jump sessions soon.. I want to try this "relaxed up and back full court jump" session (just jogging up one end, L-SLRVJ, jogging back the other end, R-SLRVJ, repeat) -> for ~30 minutes for example. I'm more interested in submax jumping right now because I still have alot of work to do before i'm comfortable REALLY jumping max using SLRVJ.

pc!

adarqui · « **Reply #5804 on:** December 06, 2015, 11:36:07 pm »

drinking straight from coconuts after running is a great experience.

12/06/2015

sleep = 10.5 hours
wakeup = 9:30 AM
bw = 160
morning resting heart rate = 47
soreness = calves slightly
aches = none
injuries = some toe nails (two purple), left plantar fasciae slightly

Food

- greek yogurt

Session: Afternoon

run:
- 1 hour 15 minutes
- mostly against the wind, sucked

Food

- 3 x coconuts - drank right out of the coconut.. had one that was heaven
- cherry icy
- 3 x spinach & feta samosas
- some tortilla chips and salsa
- 1 x greek yogurt

Food

- 1 x greek yogurt

Session: Evening

S1: jump rope:
- 10 x 300
- fast

S1: 7 x dead hang pullup variation

S1: 7 x dip variation

tons of dips/pullups for 7 sets of my 10 sets jump rope. felt strong. did some paused dip variations too. shoulders felt very strong. sometimes my right shoulder acts up doing dips, not at all tonight and I really pushed it.

also did 3 sets (mixed in with the 7) of 'holds' during the pullup variations: hold at the top until failure of ng pullups, chinups, wide grip pullups.

Food

- 1 x greek yogurt
- orange juice

Food

- 1 x vanilla soy milk
- 1 x peanutbutter sandwich on english muffin

Computer Programming

- none

going to try and NOT run tomorrow.

Adarq.org

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Author Topic: ADARQ's journal (Read 2583439 times)

adarqui

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