Author Topic: ADARQ's journal (Read 2586042 times)

adarqui · « **Reply #7215 on:** July 25, 2017, 07:55:32 pm »

i just lol'd.. remember when my friend sent me some protein/carb supps? well, I haven't finished them.. tho i've been occasionally knocking out the coffee flavor protein when I have milk. My friend knows I got injured and haven't been training much lately. Anyway, some box arrives today and I had no idea what it was -> they sent me a fuckton of supps.

that's a fuckton to me.

I've been planning on experimenting with the carb supp for some important sessions soon. I felt pretty good on it before I got injured, just properly carbed up.

now that I have so much damn protein .. might do 1 scoop per day at least (as a milkshake), consistently.

i'm sure a supp-fiend would be mirin`

funny.

Coges · « **Reply #7216 on:** July 25, 2017, 08:08:18 pm »

Quote from: adarqui on July 25, 2017, 07:55:32 pm

i just lol'd.. remember when my friend sent me some protein/carb supps? well, I haven't finished them.. tho i've been occasionally knocking out the coffee flavor protein when I have milk. My friend knows I got injured and haven't been training much lately. Anyway, some box arrives today and I had no idea what it was -> they sent me a fuckton of supps.

that's a fuckton to me.

I've been planning on experimenting with the carb supp for some important sessions soon. I felt pretty good on it before I got injured, just properly carbed up.

now that I have so much damn protein .. might do 1 scoop per day at least (as a milkshake), consistently.

i'm sure a supp-fiend would be mirin`

funny.

I'm jelly!!! haha

I like the idea of a carb for training sessions. Even though I'm still eating super clean I'm trying to eat for performance rather than looks. I always wonder what it would be like if I ate at or above maintenance for a month or two and was really able to get after my training sessions.

adarqui · « **Reply #7217 on:** July 25, 2017, 10:18:12 pm »

Quote from: Coges on July 25, 2017, 08:08:18 pm

Quote from: adarqui on July 25, 2017, 07:55:32 pm
i just lol'd.. remember when my friend sent me some protein/carb supps? well, I haven't finished them.. tho i've been occasionally knocking out the coffee flavor protein when I have milk. My friend knows I got injured and haven't been training much lately. Anyway, some box arrives today and I had no idea what it was -> they sent me a fuckton of supps.

that's a fuckton to me.

I've been planning on experimenting with the carb supp for some important sessions soon. I felt pretty good on it before I got injured, just properly carbed up.

now that I have so much damn protein .. might do 1 scoop per day at least (as a milkshake), consistently.

i'm sure a supp-fiend would be mirin`

funny.

I'm jelly!!! haha

hah i knew it. ya i dno, that's kind of nuts. protein for months.

Quote

I like the idea of a carb for training sessions.

for important endurance related sessions, it's essential imho. You can get away without it for less important sessions, where burning calories is the primary emphasis.. but when performance is important, got to get those carbs in. I personally like to load up the day before, then day of, i'll eat lighter if the session is later in the day, or eat something very light in the morning.. favorite pre-run meal is watermelon + something empty nutritious wise (like a plain english muffin) to make the stomach feel good.

Quote

Even though I'm still eating super clean I'm trying to eat for performance rather than looks. I always wonder what it would be like if I ate at or above maintenance for a month or two and was really able to get after my training sessions.

for the db/bb/kb circuits, light runs, or less strict intervals with short sprints/runs: can get away without overloading on carbs & still be ok - but still not optimal.. for stuff like repeat x00's, miles, 5k's+ etc, with specific targets, being properly fueled up makes a huge difference, from my experience.

This dude got me into the watermelon technique.. he's got some good videos.

<a href="http://www.youtube.com/watch?v=WdmeYi9_6VA" target="_blank">http://www.youtube.com/watch?v=WdmeYi9_6VA</a>

he knows his stuff when it comes to pure distance running.

seifullaah73 · « **Reply #7218 on:** July 26, 2017, 07:23:49 am »

That is the major problem in these western countries is fruits and vegetables are produced in bulk for business and you get chemicals and nearly every food is processed and therefore makes us lack in the dietary area of our daily intake.

While other countries have more fresh produce.

adarqui · « **Reply #7219 on:** July 26, 2017, 03:15:48 pm »

Quote from: seifullaah73 on July 26, 2017, 07:23:49 am

That is the major problem in these western countries is fruits and vegetables are produced in bulk for business and you get chemicals and nearly every food is processed and therefore makes us lack in the dietary area of our daily intake.

While other countries have more fresh produce.

Whole Foods / Fresh Market sonnnn. They've got great veggies/fruit

They also have lots of local farmer's markets which have great produce/fruits.

Just have to be wise where/how you shop.

adarqui · « **Reply #7220 on:** July 26, 2017, 03:18:19 pm »

07/26/2017

bw = 159

sore af.. hamstrings, quads, and calves are dead. feel pretty wrecked today.

right hip flexor a little tight, both knees & ankles slightly achy.

just dead.

adarqui · « **Reply #7221 on:** July 26, 2017, 03:22:34 pm »

Quote from: fast does lie on July 26, 2017, 03:18:08 pm

Quote from: adarqui on July 26, 2017, 03:15:48 pm
Quote from: seifullaah73 on July 26, 2017, 07:23:49 am
That is the major problem in these western countries is fruits and vegetables are produced in bulk for business and you get chemicals and nearly every food is processed and therefore makes us lack in the dietary area of our daily intake.

While other countries have more fresh produce.

Whole Foods / Fresh Market sonnnn. They've got great veggies/fruit

They also have lots of local farmer's markets which have great produce/fruits.

Just have to be wise where/how you shop.

So one of those "Fiesta Produce Markets" that sell really cheap veggies are no good? And Whole Foods is the way to go?

dno what fiesta produce market is.. but nah, local farmer's markets can have cheap veggies/fruit which are grown locally & can come with guarantees free of pesticides etc.

i switch it up between organic and 'regular'.

adarqui · « **Reply #7222 on:** July 26, 2017, 05:42:09 pm »

Quote from: fast does lie on July 26, 2017, 03:24:02 pm

Quote from: adarqui on July 26, 2017, 03:22:34 pm
Quote from: fast does lie on July 26, 2017, 03:18:08 pm
Quote from: adarqui on July 26, 2017, 03:15:48 pm
Quote from: seifullaah73 on July 26, 2017, 07:23:49 am
That is the major problem in these western countries is fruits and vegetables are produced in bulk for business and you get chemicals and nearly every food is processed and therefore makes us lack in the dietary area of our daily intake.

While other countries have more fresh produce.

Whole Foods / Fresh Market sonnnn. They've got great veggies/fruit

They also have lots of local farmer's markets which have great produce/fruits.

Just have to be wise where/how you shop.

So one of those "Fiesta Produce Markets" that sell really cheap veggies are no good? And Whole Foods is the way to go?

dno what fiesta produce market is.. but nah, local farmer's markets can have cheap veggies/fruit which are grown locally & can come with guarantees free of pesticides etc.

i switch it up between organic and 'regular'.

Jeez, so Walmart produce and Target produce is not too good?

it's probably fine, who knows though.. but, most of their products don't have any "guarantees" regarding pesticides/hormones/etc.. i imagine some do, but most probably don't. so, if you're someone who wants to avoid that stuff, walmart probably isn't the best place to shop.

John Stamos · « **Reply #7223 on:** July 26, 2017, 09:00:21 pm »

The Walmart that I got shit canned from #LEGend #firedfromwalmartlol basically will just list the country of origin and if the produce is local then they will advertise it but as far as pesticides go they don't care.

adarqui · « **Reply #7224 on:** July 27, 2017, 07:28:50 am »

Quote from: John Stamos on July 26, 2017, 09:00:21 pm

The Walmart that I got shit canned from #LEGend #firedfromwalmartlol

hah.

Quote
basically will just list the country of origin and if the produce is local then they will advertise it but as far as pesticides go they don't care.

ya, that's where whole foods is dominant -> labeling. pretty much everything in there has solid labeling letting you know where it's from, how it was made/grown etc.

adarqui · « **Reply #7225 on:** July 27, 2017, 08:29:10 am »

07/27/2017

bw = 160

still pretty sore, especially in calves/quads. surprised at this soreness tbh.. I attribute it more to the long walking than intense intervals. wanted to get in a shorter session today but that's not going to happen - too wrecked.

ordered a replacement rope for my Buddy Lee Rope Master jump rope. Now that my shoulder is healed up, if I do "running jump rope" again, I just need to make sure not to do it non-stop for a long time.. ~5 minutes or so then rest/repeat should be enough. That ~45-60 minutes non stop of running-jump-rope just wrecked my shoulder a while back, going non-stop for so long is potentially just too intense.

I like what i'm doing right now: walk/read/run with more rest than training.. but i've also wanted to utilize some other sessions as well:

- walk/read/run-sprint [conditioning, speed]
- walk/read/running-jump-rope [conditioning, speed]
- walk/read/lunges [strength]
- basketball dribbling [recovery, movement]
- jumps (at court) [vert]
- light BW exercises - potentially walk/read/calisthenics-at-park [strength]
- hills: walk/read [recovery]
- no sprints up hill, at least not initially. wrecked my calf long ago doing hill sprints.

pretty much in that order of importance.

more recovery, no back to back days, longer sessions, hard sessions but easier mentally.

edit:

7 PM
- dead hang ng pullups: BW x 7
- full dips: BW x 10
- feel so weak.

adarqui · « **Reply #7226 on:** July 28, 2017, 08:01:42 am »

07/28/2017

bw = 161

quads/calves still sore, but should be good tomorrow. quads still sore to the touch, but not as bad as the last few days. Pretty sure i'm going to do my session at teh beach tomorrow.

felt really wrecked yesterday.. tired, sore achy.. today I feel alot better. still pretty tired tho.

7 AM:
- ng pullups: BW x 7
- full dips: BW x 5

adarqui · « **Reply #7227 on:** July 29, 2017, 12:02:27 pm »

07/29/2017

bw = 161

soreness = not much, barely quads/calves.
aches = left calf and right hamstrings were a bit tight before running - weird.. then that disappeared.. during run, left quad got tight early on then disappeared.. right foot a bit during walk/run, also after - stretched it slightly by kneeling down while on my forefoot the day, which seemed to make it achy.

carbed up w/ supplement + english muffin b4 run, watermelon last night

walk/run: at the beach
- no read, too many people & unfamiliar spot. incredible how many people were running, walking, cycling .. hundreds.
- 10.39 mi in 2h48m
- the 0.18 mi @ 4:19 min/mi was pretty fast.. should have kept going a bit but was running from street light to street light. I think that's the fastest i've run since coming back from injury. That's also similar to my ~0.25 mi @ 4:12 min/mi when I burned myself out in that X-mas mile race.
- the 0.34 @ 6:10 min/mi directly after that, felt so easy.. was like a "first gear run". It's interesting how easy running feels after you run a really fast interval.. dat potentiation tho.

pretty fast this session.. speed getting back to normal. once speed is back to normal, the idea is to just keep pushing it. I want my legs to just keep experiencing low to mid 4 min/mi paces.

I feel "big" right now.. doesn't seem like i'm dropping weight too easy right now, seems to come right back on.. anyway, not going to force it. If I can keep more muscle on and still lean up slowly, I think i'd rather do that than get really skinny. When I was hitting all of my PR's in running, I was under 150, mostly around 147-148 or so.. But I was running every day. With this new system, not sure what will happen with my weight.. but my legs feel like they are "getting bigger" instead of getting lighter, so that's interesting. If I lose some upper body mass & fat, and my legs stay the same or get bigger, i'll basically be back to my dunking physique instead of my running physique ..... i'll take it.

goals:
- fast mile
- rvj / dunk

pretty "simple"

just a photo from this morning, the beach b&w.

found a hoop I want to dunk on eventually, as part of the 1-800-air-jesus series.

really nice hoop..

some decent meal from the other day:

7 PM

light workout:
- ng pullups: BW x 8
- full dips: BW x 10
- paused reverse fly: no weight x 20
- standing straight leg lift: x 20
- standing straight leg abduction: x 20
- calf raises: BW x 25

i'll start bringing back these light workouts throughout the day.
- restrictions: just 1 set per exercise, per session
- no weights
- just using this to get in a little extra muscle stimulation going on .. slow strength gains
- not going to go crazy with these sessions like I was a few months ago .. going to take it easy

adarqui · « **Reply #7228 on:** July 30, 2017, 01:47:14 pm »

07/30/2017

bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate

light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.

low intensity, just to get the blood pumping. not considering these an actual training session.

did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.

light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.

interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.

so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.

i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.

I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.

The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system

When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.

adarqui · « **Reply #7229 on:** July 30, 2017, 04:16:29 pm »

Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- keep toenails trimmed consistently - try hard to avoid toenail issues (ie black toenails).
-- my 2nd toe toenail on each foot is wrecked. everything else has healed up though.
- less of a brute force approach, more of a let it come to me approach.

Adarq.org

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Author Topic: ADARQ's journal (Read 2586042 times)

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