Adarq.org

I'm guessing the republicans that wants to do this because if trump doesnt win then it's pretty much business as usual.  No matter what Hillary is so crooked that she will be the nominee no matter what.

mandatory rest day.. if I ran i'd probably risk seriously hurting my right foot.. some bones in there are painful.. no swelling though. not worried about it.. but if i did push it, probably would end up bad.



05/12/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: 3 AM
wakeup = 1 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right hip flexor slightly
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange)
standing desk (when on computer): slightly
feel = good
water = drank normal



Food

1 PM

- greek yogurt
- green tea
- some m&m's



Food

6 PM

- spicy stir fry: broccoli, cabbage, mixed nuts, olive oil, jalapeno, kalamatta olives
- goat cheese thrown on top at the end
- 6 x eggs
- walnut/chocolate chip cookie
- some blue corn chips
- green tea
- 4 bananas
- bunch of cherries

damn wtf.

also: goat cheese was perfect on that meal..



Food

9 PM

- 1/3rd pint java chip haagen dazs



Session: Activation

2 AM - 3 AM

- bunch of glute, hamstring, hip, hip flexor, and shoulder/upper back activation
- some toe extensors/flexors stuff



Food

3 AM

- 2 x banana
- 2% milk



Session: Icing

3 AM

- icing right foot



right foot mostly felt decent all day.. certain movements bring out pain more than others, more specifically flexing toes. walking felt mostly fine compared to yesterday.. activation session felt fine.

pC

foot is feeling better yet again, but still had some sharp moments. more rest.



05/14/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: 4:30 AM
wakeup = 1:30 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange)
standing desk (when on computer): none
feel = good
water = drank normal



Food

1:30 PM

- 2% milk
- cookie



Food

8 PM

- huge stir fry: 1 cup whole grain couscous, grilled chicken, broccoli, cauliflower, mixed nuts, kalamatta olives, jalapeno pepper, olive oil
- green tea



Food

9 PM

- oreo blizzard from DQ, fuqya



Session: Stretching/Activation

12 AM

- lots of short hold (~AIS-ish) stretching
- standing, alternating straight leg hip ext: 100 total
- standing, alternating hip flexion: 50 total
- standing, toe extension/flexion: 25 each
-- these are actually tough, sometimes feels like your foot is going to cramp
- standing, alternating knee flexion (thigh perpendicular): 50 total
- standing, alternating straight leg hip abduction: 50 total
-- tough, glutes/glute med/tfl wanted to die

hehe.



HEAT game 7 tomorrow... guh!!!

BW 149???

I was 140 lbs at 21 years old, would eat stuff that would cost under 2 dollars per day + depression.

BW 149???

I was 140 lbs at 21 years old, would eat stuff that would cost under 2 dollars per day + depression.

what should i do? care about it? put on more fat? put on more muscle? stuff my face? ..

 

Quote from: Raptor on May 16, 2016, 02:57:34 am

BW 149???

I was 140 lbs at 21 years old, would eat stuff that would cost under 2 dollars per day + depression.

what should i do? care about it? put on more fat? put on more muscle? stuff my face? ..

 

No idea. It's crazy how you can have such huge variations of bodyweight over time, for me it's always been very steady. I can't imagine myself going from 97 kg to 67 kg like you did.

05/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: 4 AM
wakeup = 12 PM
bw = 150
morning resting heart rate = didn't measure
soreness = calves slightly (right more-so)
aches = none
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange), right hip flexor (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = normal



Food

12:30 PM

- greek yogurt
- green tea
- a few chocolates



Session: Recovery

1 PM - 1:30 PM

- tennis ball rolling
- lots of quad/hips/glutes/calves/peroneals



Food

4 PM

- greek yogurt



Session: Evening

5:30 PM

walk:
- 6.01 mi in 1h:24m:17s
- avg speed: 4.3 mph
- splits: 15:10, 14:11, 13:43 , 13:51, 13:48, 13:34
- basically PR'd my 1 mile time for walking - 4 times. All of those 13:xx's are under my previous PR of 13:54:
-- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg116406/#msg116406
- last split stuff: hit 4.9 mph, best pace 12:09
- getting closer to walking 5mph.. hehe.
- breathing: mostly nose

- on that last split, which was the fastest.. I really got my feet involved more, by staying taller. it allowed me to get more of a springy foot at each toe-off.

maybe all of the hip stuff i'm doing lately is paying off.. feels like it, to be honest.

right foot felt weird after walking.. also some toenails were acting up. hope walking fast doesn't somehow hurt them more than running heh.



Food

7 PM

- 2% milk



Food

8:30 PM

- big stir fry: grilled chicken, carrots, brussels sprouts, garlic, white onion, olive oil, lemon juice, goat cheese
- goat cheese FTW 
- a ton of cherries
- some chocolates


Food

10 PM

- hot mint tea
- biscotti



Session: Activation

2 AM - 3 AM

- mostly overcoming holds (higher intensity), unweighted, for ~30+ seconds
- standing bent leg hip flexion: got knee possibly highest ever, while remaining upright.
- standing straight leg hip abduction: good but these are tough
- standing straight leg hip extension: better than previous
- standing bent leg hip extension + knee flexion: better than ever possibly, really contracted my hamstrings hard
- standing bent leg hip abduction: these are rough, best ever though.. really abducted the hell out of my thigh
- standing/bent over straight arm rear fly hold: kills upper back/rhombs/rear delts

my right hip flexor and hips don't really bug me at all when i'm doing this.. that gives me some hope. Compared to when I stretch my hip flexor -> that actually bugs it badly.. so this stuff is probably far more beneficial anyway; i'm improving strength and ROM.

I really like this stuff.. it's like calisthenics but, unweighted.. just focusing on the limb itself. I imagine I will have less risk of tendonitis doing stuff like this.. which is important. Trying to heal up.

Eventually i'll summarize what i'm doing lately.. i'm just experimenting with it now.. but it's all aimed at keeping my CNS fresher, recovering more / breaking down my body less, focusing more on technique, focusing more on improving hip power, getting my calves used to a faster running style, healing up some chronic issues i've seemed to have acquired (toes, hip flexor, hips, right foot, elbow).

My goals are still: middle distance speed & single leg jumping.. it's just now i'm going to try and figure out things from a "quality over quantity" perspective..



Food

3 AM

- grape fruit juice
- 2 x greek yogurt


pc!