Adarq.org

01/06/2016



Bio: Morning

sleep = 9 hr
wakeup = 10:00 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, legs a bit tight, left shin painful (but went away ~1 hr after waking up)
aches = right elbow slightly, left achilles SLIGHTLY (on only a few strides) when I ran in the evening
injuries = toenails wrekt.


teeth cleaning & stuff pushed back my morning.


Session: Afternoon

2 PM - 3 PM

upper:
- mostly dip/pullup/ng pullup variations

- notables:
-- parallel bar dips: BW x 10
-- dead hang ng pullups (pulling up even higher now): BW x 7
-- dead hang pullup singles: BW + 30 lb. x singles
-- went to failure: dead hang ng pullups, parallel bar dips, dead hang pullups; adding 10 lb, 20 lb, 30 lb.
-- parallel bar dip partials at the bottom: BW x 15-20

- dip belt snapped at 40 lb.
- finished with core (leg lifts from dip & pullup position)

- pulling up higher on my pullups/chinups/ng pullups etc.. because of strength gains.. if i pull up a bit higher, it'll make muscle ups easier



Food

3 PM

- 1 x failife whole milk



Food

3:30 PM

- 6 x eggs over easy
- 1 x greek yogurt
- 1 x orange juice
- 2 x banana



Session: Evening

7:45 PM

crap session.. dead

jump rope warmup:
- 5 x 100, very fast
- based on this, figured it would be a good session

run:
- 3.71 mi in 24:48
- legs tight (quads especially), felt my achilles "ache" on a few strikes, mentally dead
- strike: mostly heel->toe
- avg speed: 9.0 mph / 6:41 min/mi
- max speed: 11.4 mph

splits:
- 5k: 20:21
- ^^ ran like crap and actually ran my best 5k since running with the watch.. heh
- mile 1: 6:16.3
- mile 2: 6:40.0
- mile 3: 6:39.5

got to this ~3.5 mi point and decided to just head home because of how I felt, primarily due to the achilles ache. That "jolt" it took yesterday definitely strained it a bit. It doesn't seem like anything serious though soo..

lift:
- bad

bb deep squat, pausing on low pin:
- planned on doing 155 lb. @ 5 x 5
- instead i did:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 5
- cut the workout here well early.



Food

- fake greak salad with a decent amount of grilled chicken
- 1 x greek yogurt



Food

- 1 x fairlife whole milk



a combination of things wrecked my evening workout.. including kcal intake.

that long run yesterday might have drained me quite a bit too, even though it was only ~2 miles more than I usually run on my long run.. quad tightness and right elbow definitely suffered from that run.

all good tho.

i'm WRECKED. well at least it's friday.. sat/sun = REST.

my glutes are VERY sore from my calisthenics session. I was activating them like crazy trying to hit some positions and they've been sore all day (as well as quads & abs).



01/08/2016



Bio: Morning

sleep = 7.5 hr
wakeup = 9:00 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt.
feel = dead



Session: Afternoon

12 - 1:30 PM
- probably too long, but was having fun

calisthenics:
- progress yet again
- made progress on L-sit, front-lever, muscle up, and planche
- also did lots of stuff i've never done before; seems to happen as I get stronger.. my brain gives me more ideas.



Food

2 PM

- 1 x fairlife whole milk



Food

3 PM
- too late for this meal

- 1 x orange juice
- 6 eggs scrambled with gorgonzola, some of it in the form of an egg sandwich on a thomas english muffin
- 1 x greek yogurt
- 4 x banana



Food

5 PM

- 1 x gatorade



Session: Evening

dead.
- glutes/quads and energy, toast

run:
- 6.66 mi in 51:38
- shoes: nb 5000v2's
- strike: heel->toe or midfoot
- calories: ~813

really crappy run.. nb 5000v2's felt AMAZING though.

here's how bad the splits were:
- mile 1: 6:32
- mile 2: 6:52
- mile 3: 7:03
- mile 4: 7:40
- mile 5: 8:40
- mile 6: 8:56
- mile 7: ~8:54
- basically every mile got worse.. wanted to quit (turn home) at ~3.5 mi but just gutted it out.

so, basically combination of overall lack of kcal, accumulated wreckage from the previous days, and glutes/quads/core (glutes especially) getting wrecked from calisthenics.

didn't lift after, wanted to just collapse.





Food

- 1 x fairlife whole milk
- lentil soup
- brie and crackers
- a few brookside chocolates



Food

- bowl of cottage cheese (2%) with some optional honey for some spoonfuls



ok so sat/sun rest.. but.. not going to refeed as much as the last few weeks. Also going to get in some walking Sat & Sun, with possibly some toying around with my gymnastics rings (when they arrive tmw).

next week going to cut the distance quite a bit & shorten the sessions.

pc!

What do you think are the major advantages that aerobic training offers over intervals? The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals. Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

answer won't be as good/detailed as adarqs but for me

aerobic - weightlifing are on completely different ends of the energy system spectrum, so you could do run 30 mins + lift the next day without real detrimental effects from the running. anaerobic(interval)-weightlifting - much closer on the energy system spectrum, lots of overlap so intervals may mess with recovery from lifting/performance next day etc. this is just from my perspective as someone focusing on weightlifting though....for sports performance the interval type stuff is much more important. + this isn't adarqs reason either.

also i think adarq focusses on aerobic because - his main focus is a (largely) aerobic event? (5k). although i have noticed a lot of 5k sort of running 'programs' suggest a bit more interval stuff than i see you do - is this because you feel your speed/lactate threshold fitness is stronger than your aerobic base anyway?

What do you think are the major advantages that aerobic training offers over intervals? The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals. Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

Quote from: Final Phenom on January 09, 2016, 02:06:34 am

What do you think are the major advantages that aerobic training offers over intervals? The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals. Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

answer won't be as good/detailed as adarqs but for me

aerobic - weightlifing are on completely different ends of the energy system spectrum, so you could do run 30 mins + lift the next day without real detrimental effects from the running. anaerobic(interval)-weightlifting - much closer on the energy system spectrum, lots of overlap so intervals may mess with recovery from lifting/performance next day etc. this is just from my perspective as someone focusing on weightlifting though....for sports performance the interval type stuff is much more important. + this isn't adarqs reason either.

ya I can lift "fine" right after (up to) an hour of aerobic work. That's not really the reason though. If I was incorporating intervals more & eating better, I would be able to lift afterwards as well (i've done it before). When not eating a ton, definitely easier to pull off lifting after aerobic work, IMHO.

also i think adarq focusses on aerobic because - his main focus is a (largely) aerobic event? (5k).

yup, definitely.

although i have noticed a lot of 5k sort of running 'programs' suggest a bit more interval stuff than i see you do - is this because you feel your speed/lactate threshold fitness is stronger than your aerobic base anyway?

lactate threshold used to be my bread and butter.. right now it doesn't seem like it, lmao. I never had any "quit" in me. If my muscles/lungs/heart were "shutting down" I could just keep pushing. I imagine the decline of this ability is both physiological and mental. I still have alot of work to do to make up for the past years of detraining. Even though it may seem like i'm working hard, prime adarq would be working harder. I still have quite a while before I feel like a real athlete again.

pc!

Quote from: Final Phenom on January 09, 2016, 02:06:34 am

What do you think are the major advantages that aerobic training offers over intervals? The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals. Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

nice! read part 1, going to read the rest tmw.

pc

felt good today, but still resting.

Seattle/Minnesota (NFL) was a crazy ending.



01/10/2016



Bio: Morning

sleep = 7 hr
wakeup = 10:00 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = glutes slightly
aches = left bicep (weird) slightly / occasionally
injuries = toenails wrekt.
bananas = 10 (edit: can't count, 11)
feel = decent



Food

10:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 2 x banana



Food

12:00 PM

- 1 x grapefruit juice
- 6 x eggs sunny side up, also on a sandwich (english muffin) with shredded parmesan
- 6 x banana



Food

7:00 PM

- grilled chicken sandwich on wheat with shredded parmesan (really good)
- some brie and crackers
- 3 x banana
- 1/2 pint haagen dazs - pistachio



Food

9:30 PM

- 1 x fairlife whole milk




I would like to try and sleep early tonight and wakeup at 6 AM .. that's the goal. Hasn't been working out too well lately though.

this week, banana count must remain high.

optionally, this week I need to start waking up at 6 AM again..

pc

Let me get this straight.... You ate 11 bananas in 1 day? 1100 calories from bananas in 1 day? ~250g carbs from bananas in 1 day?

ya ;f

lots of potassium too.

this was something that gave me lots of strength/power when dunking way back too. makes me feel REAL good. so cheap, very easy to eat, and very nutritious.

pc!