Author Topic: ADARQ's journal (Read 2584662 times)

adarqui · « **Reply #5805 on:** December 07, 2015, 10:31:46 pm »

REST DAY.

can't wait to lift tmw.

12/07/2015

sleep = 8.5 hours
wakeup = 7:30 AM
bw = 160
morning resting heart rate = didn't measure
soreness = calves slightly (left especially)
aches = left heal slightly (from jump rope probably .. indicates I need to be more consistent with it)
injuries = some toe nails, left plantar fasciae slightly

Food

at some breakfast place:
- sausage egg and cheese on a bagel
- orange juice

Food

- grilled chicken breast from polo tropical
- light red kidney beans with serrano & red pepper
- some cookies and cream bark

Food

- 2 x spinach & feta samosas
- 2 x greek yogurt
- some cookies and cream bark

felt really good all day.. feel glycogen depleted tho.. but feel light and strong.

pc!

adarqui · « **Reply #5806 on:** December 08, 2015, 10:32:08 pm »

one of the best training days i've had in a while.. unexpectedly.

i've been waking up way too late the last few days.. the rain/gloomy climate is making me want to just stay in bed and sleep. must fight this starting tomorrow.

12/08/2015

Bio: Morning

sleep = 10.5 hours
wakeup = 9:30 AM
bw = 161
morning resting heart rate = 45
soreness = calves moderate
aches = left heal slightly
injuries = some toe nails, left plantar fasciae slightly

Session: Afternoon

12:00 PM ET - 2:15 PM ET

- started way too late
- very hungry leading up to the start of the session
- somewhat hungry during

warmup run:
- ~1.5 mi

jumps:
- L-SLRVJ max: ~10'5"
- R-SLRVJ max: dno, backboard touches
- jumping felt better than expected

run:
- ~5 mi
- midfoot
- really bouncy
- lots of glute
- fast
- felt so light

lifts:
- 158 lb. tehe

MSEM close stance half squat:
- in my saucony running shoes
- 225 x 1, 1, 1, 1, 1
- stronger than last session

MSEM barbell overhead press:
- 75 x 1, 1, 1, 1, 1
- lowered it from 85 so I could get a full ROM down to my chest
- stronger than last session

MSEM barbell reverse lunge:
- 105 x 1, 1, 1 each leg
- left leg a bit dead from L-SLRVJ

MSEM romanian deadlift (3 second pause):
- 155 x 1, 1, 1, 1, 1
- loved doing these with the 3 sec pause at the bottom

MSEM barbell curl:
- 85 lb. x 1, 1, 1, 1, 1
- stronger than last session

Food

~3:00 PM

- 6 egg sandwich on thomas english muffing with munster cheese
- some cookies & cream bark
- 1 x orange juice

Food

~5:00 PM

- 1 x sprite
- it was lying around so I just destroyed it.. was good

Bio: Evening

bw = 161 (nice) - used bodyfat measurement on my scale for fun, said 14% (which isn't far off)
soreness = quads slightly
aches = right knee slightly
injuries = some toe nails

Session: Evening

pouring rain
- risky to run at night when it's raining this bad, cars don't slow down
- so just stayed home and roped

closed mouth jump rope:
- 9 x 300
- ^^ first four sets were extremely fast.. had to slow it down a bit because my right hand was cramping HEH!
- 1 x 1000
- 4 messups
- coordination/speed/breathing was very good
- closed mouth means part of the exercise is forcing all breathing through my nose

Food

- 1 x orange juice
- 1 x greek yogurt
- 1 x banana
- some cookies & cream bark
- half of a chicken breast sandwich on wheat with gorgonzola cheese (ridiculously good for some reason)

Food

- 1 x greek yogurt

I *MIGHT* be handling this lower calorie diet better when running.. ie, I might be making better use of metabolizing fat. That's just a possibility though. No explanation for why I felt as good as I did today. Prior to the run I thought i'd feel like complete crap... perhaps it was just the rest day yesterday, who knows. We'll see as the following days unfold.

Also, i'm going to do some deeper squatting in some of these lifting sessions.. I'm not ONLY going to half squat. Will probably go deep next session with heels elevated.

I'd like to run early tomorrow morning. Probably jump rope in session #2 mixed with dips/pullups and such.

pc!

adarqui · « **Reply #5807 on:** December 09, 2015, 10:50:08 pm »

12/09/2015

Bio: Morning

sleep = 8 hours
wakeup = 8:00 AM
bw = 161
morning resting heart rate = forgot to measure
soreness = none
aches = right knee slightly, right index finger/hand (from yesterday's jump rope)
injuries = some toe nails

Session: Morning

run:
- 1 hour 15 minutes
- midfoot
- felt great, light
- felt glutes again
- almost got hit by a car which was turning out of some apartment complex, but I try to never go in front of cars so I stopped and stepped back, guy came through fast, never once saw me, just drove right through
- after i was done, glutes were real tight

post-run-weight: 156 lb.

Food

- 1 x orange juice
- 1 x banana
- 1 x greek yogurt
- some cookies and cream bark

Food

anthony's!
- 4 slices of thin crust anthony's pizza (tomato, basil, mozzarella)
- alot of salad with gorgonzola
- 1 x greek yogurt

Bio: Evening

bw = 162
soreness = glutes, hamstrings, low back slightly
- glutes/hamstrings have gotten pretty sore! DOMS
aches = right knee slightly, right finger/hand (from yesterday's jump rope)
injuries = some toe nails

Session: Evening

S1: closed mouth jump rope:
- 5 x 900
- moderate pace
- felt great
- 5 mess ups

S1: dead hang pullup variation
- dead hang neutral grip pullups x 8
- dead hang chinups: BW x 6
- dead hang wide grip pullups: BW x 4
- dead hang neutral grip pullups: BW x 7
- dead hang chinups: BW x 5

S1: parallel bar dip variation
- normal: BW x 7
- hips/knees flexed: BW x 7
- normal: BW x 6
- hips/knees flexed: BW x 5
- normal: Bw x 6

Food

- 1 x greek yogurt
- 1 x chocolate soy milk

Computer Programming

- none

Reading

- SSTM for Coaches, ~30 pages

felt good today.. a bit tired/sore tonight.

curious to see how I feel tomorrow. tmw morning I run + lift. going to do deep squat (heels elevated) instead of half, might do push press instead of overhead press, also going to throw in some bb rows into the mix..

started reading my SSTM For Coaches book today.. going to read all of it over the next few weeks. then i'll probably re-read and it take more notes etc.

gn folks!

T0ddday · « **Reply #5808 on:** December 10, 2015, 10:00:17 am »

Impressive running... not sure if your really someone that needs to lose weight or wants to eat more but a good trick I learned is to not make your road runs loops. I dont really do constant runs but I found going about 2-3 miles with 3 mins off walks (around 400m) coupled with 20-40 seconds at 70-80% (around 200m) which results in almost a mile every 10 minutes, or 6-8 sprints for 2 miles total in 30-40 minutes is great tempo for a sprinter or speed work for distance guys... a workout we can do together!

But sorry for the digression, if you dont keep it a loop you get to walk 3 or more miles back! Great cooldown, discussion, meditation and a more calories burnt!

adarqui · « **Reply #5809 on:** December 10, 2015, 10:39:26 pm »

Quote from: T0ddday on December 10, 2015, 10:00:17 am

Impressive running...

thanks!

Quote

not sure if your really someone that needs to lose weight or wants to eat more but a good trick I learned is to not make your road runs loops.

both!

I feel sooo much better when I get light & lean. From experience, I feel like I can train harder without accumulating as much fatigue/breakdown from all of the impacts of jumping/running etc. Relative strength improvements come easier. It also allows me to eat much more without worrying as much about it, which feels great.

At 6'1 ~160 lb., I have quite a bit more fat to get rid of believe it or not. I have more of a natural "skinny fat" body type if I just eat normal and lift + cardio. Once I get down to ~150 though i'll be able to re-evaluate whether I need to get lower or just maintain. I imagine i'll probably end up getting to ~145-148, not 100% certain though. I'm thinking back to when I was my leanest when I was boxing which was around 144 lb. & 6-7% body fat.

Once I "reset", i'll probably end up wanting to add a bit more lean mass to my lower body (similar to when I was dunking - more glute/quad/ham mass).

Quote

I dont really do constant runs but I found going about 2-3 miles with 3 mins off walks (around 400m) coupled with 20-40 seconds at 70-80% (around 200m) which results in almost a mile every 10 minutes, or 6-8 sprints for 2 miles total in 30-40 minutes is great tempo for a sprinter or speed work for distance guys... a workout we can do together!

nice.. eventually I need to find some people to run with, heh!

Quote

But sorry for the digression, if you dont keep it a loop you get to walk 3 or more miles back! Great cooldown, discussion, meditation and a more calories burnt!

ya walking feels good mentally. Since i'm resting Fri/Sat & lowering my calories for those days, I plan on getting in some walking.

pc!

adarqui · « **Reply #5810 on:** December 10, 2015, 10:51:34 pm »

felt a bit tired today... based on that: friday = some light tennis, saturday = rest.

should break into the 150's (159) tomorrow or sat.

12/10/2015

Bio: Morning

sleep = 9 hours
wakeup = 9:00 AM
bw = 160
morning resting heart rate = 43
soreness = calves (too much, blame jump rope), left jaw
aches = left jaw, left shin
injuries = some toe nails

left jaw possibly achy/sore from the "mouth closed jump rope" drills last night.. it went away a few hours after I woke up.

Session: Morning/Afternoon

10:00 AM - ~12 AM

warmup run:
- ~1 mi

jumps:
- L-SLRVJ max: ~10'4"
- R-SLRVJ max: dno, backboard touches
- felt crappy.. jumping with an achy shin is never fun

run:
- ~3 mi
- midfoot
- ran good but felt crappy mentally

lifts:
- too dead to perform any other lifts

MSEM very deep squat, heels elevated:
- in my saucony running shoes
- 135 lb. x 1, 1, 1, 1, 1
- felt good, kept it light

MSEM romanian deadlift (3 second pause):
- 175 lb. x 1, 1, 1, 1, 1

plate swings:
- 45 lb. x 8
- should have warmed up with 25 lb plate first.. shoulder felt odd for a few hours after this set.

Food

- 6 egg sandwich on thomas english muffin
- 1 x greek yogurt

Food

- 1/2 lb. cheese burger with chopped tomato, lettuce, and lots of jalapeno

Bio: Evening

bw = 161

Food

- 1 x greek yogurt

Reading

- SSTM for coaches: ~15 pages

Computer Programming

- none

feel pretty beat all day.. when I feel this weird fatigue in my "brain to heart" link, it means I need to rest a day or two.

since i'm not running or lifting fri/sat, and I already trained today.. i'm cutting my calories a bit more than usual for these 3 days. I'll go back to "normal" on sunday.

pc!

LBSS · « **Reply #5811 on:** December 11, 2015, 11:43:23 am »

how's your finger/hand healing?

adarqui · « **Reply #5812 on:** December 11, 2015, 03:33:25 pm »

Quote from: LBSS on December 11, 2015, 11:43:23 am

how's your finger/hand healing?

both are good now, thanks!

that laceration has healed up. Though, I think i'll have a permanent scar, but it's pretty much unnoticeable.

right hand is good today.. actually played tennis with it today, feels good. I was gripping the rope too hard when I was going "max speed" on the jump rope, I should have been more relaxed.. definitely my error on that one.

Felt really good today playing tennis. Body is feeling light & snappier. Actually achieved a significant tennis PR too finally, i'll journal it later!

Man i've just been watching this Mutaz Barshim jumper move.. It's so beautiful.

I need to do more leg+hip swings, hip+shoulder mobility exercise, as well as keep getting lighter.

pc man!

adarqui · « **Reply #5813 on:** December 11, 2015, 11:36:56 pm »

12/11/2015

Bio: Morning

sleep = 8.5 hours (rough sleep though)
wakeup = 7:30 AM
bw = 160 (160.0)
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = some toe nails

Session: Morning

tennis:
- ~3 hours
- finally beat my dad in a set (6-4) ..

- played good

Food

- 12" veggie sub from subway
- 1 x greek yogurt
- small bag of chips

Session: Evening

mobility, relaxation, recovery, flexibility:
- 1 hr
- lots of leg, hip, and shoulder rotations/swings
- tons of different movements
- most movements done for 20-25 reps
- felt so good after I was done with this session

going to be doing this regularly.. I need my limbs to feel like they are weightless, in all kinds of movements.

Food

- 6 egg 'sandwich' in a croissant (with some honey) and colby jack cheese
- 2 x greek yogurt
- 1 x orange juice
- 1 x banana

^^ meal was probably too big.. feel wrecked.

Bio: Evening

(after my last meal)

bw = 163

the mobility stuff was great. I might be a little sore from it tomorrow. need to stay consistent with it. Also need to be very careful with it because of my old hamstring tendon injury.

pc

LBSS · « **Reply #5814 on:** December 12, 2015, 12:41:35 pm »

congrats on finally showing the old geezer who's boss.

adarqui · « **Reply #5815 on:** December 13, 2015, 12:48:08 am »

Quote from: LBSS on December 12, 2015, 12:41:35 pm

congrats on finally showing the old geezer who's boss.

thanks man.. he beat me the next two sets though.. hah! He basically said he's going to make me pay for that small victory.

12/12/2015

Bio: Morning

sleep = 9 hours
wakeup = 9:00 AM
bw = 162 (bloated)
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right hip very slightly, ankles very slightly
injuries = some toe nails

Session: Morning

walk:
- 4 hour walk
- hehehe...
- didn't feel like four hours.. i'm good at zoning out.
- worked on relaxing my ankles and getting more extension
- i stopped by a few places to check them out though; botanical garden, tennis club, coral springs center for performing arts, ..
- they resurfaced some outdoor court I used to dunk at.. looks really nice
- I watched a tie breaker of two hot-as-fuq tennis chix playing at this tennis club.. there was some tournament going on. was fun.

bw before walk: 163 (162 + more water)
bw after walk: 159
- four hours of walking with long sleeve, 4 lb. water loss
- didn't really have any sweat on me, good stuff

Food

- 1/2 lb. burger with hot sauce

Bio: Evening

bw = 160 lb.
aches = same as morning + ankles a bit more (from walking)

Food

- 3 eggs sunny side up
- 2 pieces of toast with a small amount of butter
- tomato bisque soup
- fried some banana and put a small amount of honey on top
- VERY GOOD MEAL

i'm up way too late..

pc!

adarqui · « **Reply #5816 on:** December 13, 2015, 11:23:44 pm »

wokeup too late again...

the long walk yesterday really wrecked my erectors, pretty sore.. didn't feel them much at all though when running which is interesting.

Bio: Morning

sleep = 9 hours (completely sucked, power went out all night)
wakeup = 11:00 AM
bw = 161 lb
morning resting heart rate = didn't measure
soreness = left calf, erectors (bad)
aches = none
sacrum genetic issue = really inflamed from that walk yesterday.. this inflames alot when I do "new things".. it's like a few small lumps in my sacral spine that need to be surgically removed (for 20+ years now lmao).. it's a big operation though so i've just put it off.. eventually I need to just get it done because it always bothers me to some degree.
injuries = some toe nails

Food

- epic BBQ.. was amazing
- smoked brisket & ribs
- got it at the Tamarac farmer's market
- some mac and cheese
- 1 x coconut

Food

- 1 x gatorade

Session: Evening

run:
- 1 hour 20 minutes
- first half of the run was midfoot, second half was forefoot!!.. let's see if i get sore from it, don't think I will. forefoot feels great.
- form was epic, used my ankles sooo good.. they were relaxed and really giving me lots of pop/extension
- kept pace the entire run
- legs felt very strong

the walking I did yesterday while focusing on relaxing & extending my ankles carried over a ton tonight.

need to keep this up.

Bio: Evening

bw = 159 lb

Food

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

running turned out better than expected.. the 2 days of rest (not running) helped. thought my erectors would bug me a bit more, but turns out barely at all.

was supposed to lift today but woke up too late.

going to probably jump rope less than I have recently because I think it tweaked my left lower leg a bit, potential shin splint. It's not major but it's just annoying and not something I want to feel when i'm jumping or running. I think it was from that 5x900 session.

pc

adarqui · « **Reply #5817 on:** December 15, 2015, 12:10:41 am »

12/14/2015

Bio: Morning

sleep = 9 hours
wakeup = 9:00 AM
bw = 159 lb !!! (159.

morning resting heart rate = 44/43
soreness = erectors slightly
aches = none
sacrum genetic issue = alot better than yesterday
injuries = some toe nails

Food

- 1 x greek yogurt
- 1 x gatorade with extra salt

Life: Haircut

- worst hair cut ever...
- had to ask my dad to attempt to salvage it otherwise i was going to shave my head, he worked some serious magic

Session: Afternoon

jumps: AT 24 HOUR FITNESS GYM!!!
- 30 min warmup, layups and such
- 30 min jumping: mostly ~10'4 touches L-SLRVJ, nothing amp'd up.. actually got some 10' touches with R-SLRVJ OFF ONE STEP which is great for me (maybe PR i dno)
- did a few distance jumps.. I want to jump across the key from a short run up
- mixed in leg swings every ~10 jumps to rest/stay loose
- left shin bugging a little, bleh
- jumps felt good

45 degree back extension:
- double leg @ BW x 15, controlled
- single leg @ BW x 15 each leg, controlled
- felt so good to do this again

dead-hang neutral grip pullups:
- pullup bars had cushion on them lul, so my dead-hangs were like ~5s
- BW x 7
- really nice set..

parallel bar dips:
- BW x 7

Food

- 1 x greek yogurt
- some chocolates

Food

- 1 x gatorade with extra salt

Bio: Evening

bw = 159 lb
aches = right knee more than earlier (maybe from R-SLRVJ's)

Session: Evening

leg swings, hip rotations, arm rotations, back rotations etc

run:
- ~30 min
- ran good but not as good as last night
- just too close to my jump session (2:30 - 3:45pm), run session (7:15 - 7:45pm)
- left shin bugging a little
- left ankle a bit dead

Food

- 3 eggs sunny side up
- 1 x orange juice
- some toast with butter
- 2 x samosas
- some chocolates
- some trail mix

felt so good jumping in a gym and not on concrete... told myself i'd get a 24 hr fitness gym membership once I get into the 150's, so.. next thing is perhaps trying to dunk once I get into the 140's.. need to get jumps in ~3x/week.

tomorrow morning i'd like to do a short run + lift.

pc!

maxent · « **Reply #5818 on:** December 15, 2015, 12:13:42 am »

Quote from: adarqui on December 15, 2015, 12:10:41 am

Life: Haircut

- worst hair cut ever...
- had to ask my dad to attempt to salvage it otherwise i was going to shave my head, he worked some serious magic

lol.. a PR no one ever wants to make. Glad you bounced back from it after your dad did his best surgery to salvage the situation . .haha.

adarqui · « **Reply #5819 on:** December 15, 2015, 12:27:09 am »

Quote from: maxent on December 15, 2015, 12:13:42 am

Quote from: adarqui on December 15, 2015, 12:10:41 am
Life: Haircut

- worst hair cut ever...
- had to ask my dad to attempt to salvage it otherwise i was going to shave my head, he worked some serious magic

lol.. a PR no one ever wants to make. Glad you bounced back from it after your dad did his best surgery to salvage the situation . .haha.

hah ya.. this barber had me looking like barry manilow from the 80's.. was insane.

Adarq.org

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Author Topic: ADARQ's journal (Read 2584662 times)

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