Adarq.org

yesterday:

08/03/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings
aches = lnone
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

9 AM

- 3 x wheat bread with peanut butter
- green tea
- beet + tart cherry juice




Food

5 PM

- stir fry: grilled chicken, broccoli, garlic, peppers, turmeric, 1 big beet, olive oil, mixed nuts, goat cheese at the end
- 1/3rd cup whole wheat couscous
- green tea



that was really solid



Food

8 PM

- almond joy
- beet juice

08/05/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee slightly
injuries = left hamstring
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- 2 x wheat bread with peanut butter
- green tea



Food

5 PM

- stir fry: grilled chicken, yellow onion, serrano pepper, red chili pepper, potato, carrot, 2 turmeric, corn on the cobb, 1 head of garlic, olive oil, goat cheese & avacado at the end
- 1 cup whole wheat couscous
- green tea



was really good!!



Food

1:30 AM

- greek yogurt
- orange juice




got some coding done early on today but, not much later on.

left hamstring is jacked up. hope it feels good enough tomorrow to do some light stuff. lame

The food pictures looking solid

hah nice!!

I think i'm going to switch it up this week... and do a bunch of salad-style meals.. excited. ;f

, but that is a lot of food, are you able to finish all that, just by looking at it, I feel the stomach pains of trying to finish that  or maybe the photo makes it looker bigger then it is.

ya it's alot of food but remember, i only really eat one big meal a day.. so, I get most of my food in, in one meal. Also, i've always been able to eat ALOT.. All of those meals actually leave me wanting more, i'm not stuffed at all :/

pc!

internet went out for a large portion of the day again... fffffffuuuuuuu comcast.



08/07/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~1 AM
wakeup = 10 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = left hamstring slightly
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- english muffin with peanut butter
- green tea
- beet + tart cherry juice



Session: Afternoon

1 PM

run to court: 0.85 mi in ~6:30
- slow
- left ankle (hurting) and right achilles (achey/tight) to start off the run

jumps at court:
- 37 SLRVJ's each leg
- submax
- felt good!
- hamstring didn't bother me
- a few 10'6"s with L-SLRVJ
- had to stop because a lightning storm swept in.. had to get home fast, was scary

run home:
- a few "sprints"
- not sure of times

absolutely drenched

had to wait ~30 minutes before I could squat.. then had to do fast sets because it was still lightning but, further down

barbell half squat:
- 45 lb. x 10
- 135 lb. x 5 (fast)
- 155 lb. x 5 (fast)
- 175 lb. x 5 (fast)
- 195 lb. x 5
- 195 lb. x 10
- sets labeled "fast" were actually pretty powerful.. was surprised.. was really moving the weight good.

barbell calf raises - different angles:
- 135 lb. @ 3 x 15
- 135 lb. @ 2 x 20
- good!

barbell rhythmic quarter squats:
- 135 lb. @ 50
- no quad burn like last time, which made me stop at 30 reps

S1: neutral grip pullups: BW @ 2 x 5
S1: plate swings: 45 lb. @ 2 x 5



Food

4 PM

- whole chocolate milk

Food



Food

10 PM

- spinach salad with cucumber, tomatoes, garlic, and asiago cheese
- stir fry: grilled chicken, purple potatoes, kalamata olives, garlic, olive oil, mixed nuts, goat cheese at the end
- 2% milk



Food

12 AM

- 2% milk
- chocolate vegan fudge brownie




not much programming today.. training session + food shopping got in the way, plus internet being dead.

yesterday:

08/08/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, calves slightly
aches = none
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- 2 x wheat bread with peanut butter
- green tea
- beet juice
- almond joy



Food

5 PM

- huge salad: extra virgin olive oil + whole lemon dressing, cucumbers, carrots, garlic, tomatoes, grilled chicken, kalamata olives, 1 avacado, asiago cheese at the end
- green tea
- big chocolate chip cookie


Food

9 PM

- 2% milk
- wholefoods brownie

my brain has been dead the last week.. wrecked. needs its' own post.

;f

yesterday:

08/10/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- 2 x wheat bread with peanut butter
- green tea
- banana
- beet + tart cherry juice



Food

3 PM

- small bowl of rice and beans



Food

5 PM

- 2 pieces of pizza
- 4 grilled chicken wings
- green tea



Food

7 PM

- 2% milk + 2 tspn coffee



Session: Evening

8:30 PM
- right achilles a bit tight when warming up, and after my session. have to be careful with this.
- left ankle achey when warming up

warmup:
- ~15 minutes of light layups
- knew I was going to get up good because when I wanted to, could layup with a few inches of fingers over the rim

jumps:
- L-SLRVJ: felt very good, max of ~10'10" or ~10'11"
- R-SLRVJ: submax but still hit ~10'2"
- one submax LR-DLRVJ at the end: ~10'4"
- ~10 max L-SLRVJ's
- ~35 jumps each leg
- last ~15 jumps were extremely fast runups from far out, and submax jumps. got up really good on a few of these. These were basically full accelerations from 3/4th's of full court.

half squat:
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 5
- 175 lb. x 5
- 195 lb. x 5
- 225 lb. x 3 (tough)

squat off pins:
- 135 lb. x 15

didn't do any calf raises because of my right achey achilles.



Food

10:30 PM

- 2% milk



Food

12 AM

- 2 x greek yogurt
- banana
- english muffin with butter



Session: Stretching

12:30 AM

- lots of stretching, ankles/achilles/calves/quads especially.
- actually felt alot better after this.
- probably need to do some good stretching of my calves, since i've started performing barbell calf raises.. those have made my ankles/achilles feel 'different' than normal, and now in the case of my right achilles - actually achy.

Getting back up there