Adarq.org

w/r/r eating raw: as long as you don't go full avishek 

if you see me start working out with my couch, fly to tamarac and punch me in the face. i'll pay for your round trip ticket.  

avishek posts some good, funny, and weird stuff on IG. you following him?

the thing I love about avishek is, he does research & he experiments, and he gives no fu*ks he just let's what's in his head out. He's very introspective. He can get carried away with stuff for sure, but he's always been good intentioned. He used to "invent more", like the couch workout stuff, but he's toned that down it seems, which is a good thing IMHO.

he cooks now and stuff.. he's way more normal now than when he was on this forum, lmao!!!

lol wow..... i am just opposite, i am not going to cut my hair until i reach like 38in RVJ or something, if i never do, than i will look like biggest bum in the world..... right now my hair is just like a pile of wild grass.

i feel u. I kind of did that when I was getting into jumping/dunking. I shaved my head from say, 1996 to 2007. Then I started growing it out as I got into jumping .. then I went through long periods of not cutting it at all .. did the same thing with running last year, didn't cut it or shave my beard for a long time, got really out of control.

i'm now going to spend more time in the cleanly shaven aerodynamic phase.

09/13/2017

bw = 151
soreness = none
aches/injuries = some aches here & there with shins (after walk), feet, back of knee
feel = good

wakeup = 7:30 AM
- better
- woke up at 6:30, then 7:30



diet:
- 7:30 AM: 1/2 pre-made coffee drink, water w/ lemon
- 9 AM: workout: walk+run+bw
- 10:30 AM: water+protein
- 11 AM: dragon fruit, lemon grass green tea, 1/2 orange/tangerine drink
- 5 PM: 4 eggs sunny side up with salt/pepper, avocado
-- came out ridiculous .. heaven
- 6 PM: water w/ lemon
- 7 PM: workout: bw + run
- 8:30 PM: water + protein
- 9 PM: water w/ lemon, 2% milk (new milk brand, sucks), 3 x banana, 2 x hearth bread slices
-- organic valley, lactose free, 2% .. :/ sucks. made me feel pretty shitty





hot.



stretch: before bed
- quads throughout the day
- soleus during dishes
- everything before sleep



walk+run+bw:

walk: 2 mi

run: 3 mi light (7:48, 8:11, 8:40)
-- nice and light, was way faster in the first 1.x miles, then i went around that big slow turn and my pace dropped .. reminds me of old times, working on my 5k.. hah.
-- walking fast then transitioning into a light run feels pretty amazing

bw:
- ng pullups: BW x 8 + 2 dead hang
- full dips: BW x 10





bw+walk+intervals:

bw:
- ng pullups: BW x 10 + 1 (dead hang)
- full dips: BW x 10

intervals: moderate speed with long recovery: 3x420m (1:21,1:22,1:14), 2x290m (49,49), 210m (35.5)
- one of the ~420m's was at 1:14 (4:48 min/mi pace)
- felt crazy fast, even though legs felt weird because of being a bit carb depleted.. mostly relaxed but some hard intervals.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(13,]
- total: 7794m
- TODO: 9/7
- TODO: 9/12

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly")]

my fridge breaking to me thinking.... what if i only eat stuff that doesn't need to be refrigerated? Or if I do need to eat something that needs to be refrigerated, just purchase it and cook/eat it immediately?

AVISHEK MODE INTENSIFIED.
AVISHEK MODE INTENSIFIED.
AVISHEK MODE INTENSIFIED.

also i've got some water in my ear since last night's shower .. pissing me off. it feels like a small bit, but it needs to disappear.



09/15/2017

bw = 149
-
soreness = quads slightly
aches/injuries = left achilles slightly for ~30 min post wakeup - then disappeared
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = very good

wakeup = 6:30 AM
-



diet:
- 7 AM: water + protein, black coffee, 2 x banana, 1/2 glass of coconut water (needed some immediate sugar)
- 8:40 AM: workout: jumping, ~2 hours, bw
- 11 AM: water + protein
- 1 PM: garlic/shredded carrots saute in olive oil, atop 2 avocados, with salt/pepper, 2 slices of bread, green tea,
- 4:30 PM: 2 x water w/ lemon
- 6 PM: workout: bw
- 7 PM: 1/2 glass of coconut water
- 7:15 PM: workout: walk/run
- 8:30 PM: water + protein
- 9 PM: 5 x bananas, 2 x bread slices, water w/ lemon





stretch:
- everything before bed



jumps:
- mostly submax for 2 hours, all kinds of runups
- some harder jumps towards the end, when I got a free (good court) and got the came out
- hit ~10'5 L-SLRVJ at the end for the cam
- mostly 10'3"s and some 10'4"s
- did lots of runups from nearly half court, on "nba regulation court", they felt good, actually got some ~10'3"s like that just off the bounce
- ~50 each leg, all from runups between 3 pt line & half court, mostly submax/relaxed
- JUMPED IN RUNNING ATTIRE!! NO MORE BBALL ATTIRE FOR JUMPING/DUNKING!!

I LOOK SO SKINNY JAJAJA. NICE.

<a href="http://www.youtube.com/watch?v=_H4_9QYbBno" target="_blank">http://www.youtube.com/watch?v=_H4_9QYbBno</a>



   



bw:
- ng pullups: BW x 12 @ 10 + 2 (dead hang)
-- nice!
- full dips: BW x 12
-- nice!



bw #2:
- 6 PM
- chinups: BW x 12 @ 10 + 2 (dead hang)
- full dips: BW x 11 @ 9 + 2 (recovering on the bars)



walk+run:
- 7:15 PM
- from strava:

legs fatigued speed - 800m PR attempt: FAIL (kinda) 800m (2:24 +1 off), 275m (47s)
Legs a bit fatigued, but still had some good power. Went for an 800m PR attempt, actually ran ~820m because I missed the sign. This is on a sidewalk, not a track. Told myself, listen just PR this 800m then you're done ... First ~500 was actually really good, I died hard mentally & physically after that. I pushed through it until the end at least. I'm happy about it, this is only ~1s off of my previous PR which came in a race as part of a SEGMENT within my race, so no time lost due to acceleration.

so technically I just PR'd. lmao. NICE.



The ~275m at the end felt INSANELY good.. I stopped it there because I didn't plan on anything after the 800m. I just wanted to see how my legs felt. They felt very powerful/explosive.

peace!

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149)]

Total Jumps per leg: [(2,90),(15,50)]
- per leg total: 140

Max SLRVJ Touch: [(2,10'4"),(15,10'5")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(13,]
- total: 7794m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/15

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly")]

w/r/t avishek mode: cool as long as you don't suddenly start making posts where you body-shame women. checked his instagram, was super disappointed to see all that bullshit on there. it's possible to make a point about the negative effects of unrealistic body expectations in media in general and bodybuilding media in particular without putting "FAIL FAIL FAIL FAIL" over a before-and-after pic of a woman you don't know, and then talking about how you're more attracted to the before version.

fuck that.

ya when i speak of avishek mode it definitely doesn't include any of that... heh.

i mostly ignore those (female) body image posts of his, that stuff is lame .. kinda called him out on it in one of his recent posts.

sore but body feels fueled up.


09/17/2017

bw = 151
- ate a ton / drank a ton of sprite, so very happy that this was my very-fueled-up-weight! 
soreness = quads slightly, hamstrings moderate, tibs/peroneals moderate
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = stiff
feel = good but tired

wakeup = 9 AM
- slept in koz went to sleep late


diet:
- 9:30 AM: some coconut water
- 10 AM: workout: ~1 km repeats + bw
- 11:30 AM: water + protein, green tea
- 2 PM: 2 x one eyed jack's using (san francisco sour dough bread, large free-range brown eggs), overly sauteed avocado, black tea
-- so good
- 6 PM: water w/ lemon
- 7 PM: workout: speed
- 8:30 PM: water + protein
- 9:30 PM: 3 x fried bananas in olive oil/salt
-- so good

bruh.





stretch:
- 4:30 PM: everything



relaxed 1050m walk back recovery: 3:59, 3:46, 3:43
- 10 AM
- felt crazy fast .. fueling up last night contributed to that
- those last two intervals are ~5:4x pace

damn. hamstrings sore, but felt great. ate alot last night for the Canelo/GGG fight, so I was properly fueled this morning. These were "moderate efforts" but very relaxed. Last ~km could have been significantly faster, noticed my form was breaking down 3/4ths into the run then fixed it. Once I fixed it during the run, I kept looking at my watch and my pace improved immediately. That's good to know.

The form break down was, a "roll from heel to toe", which is more of a slower strike for me. Once I made some adjustments and got back to a "flat foot strike" (quicker GCT), I got faster & it felt more effortless.

Most of the runs i've been doing recently aren't "properly fueled". This is intended, as i'm trying to lean up to the max. So fueling up makes me feel ridiculously stronger.

Plus it's hot af out.. This workout is a good sign IMHO.



bw:
- 11 AM
- ng pullups: BW x 10 @ 8 + 2 dead hang
- full dips: BW x 10 @ 9 + 1 hang
- standing single leg raises: x 20
- standing single leg abductions: x 20



calves/tibs+peroneals/hamstrings sore/tight.



speed work: sidewalk speed - full recovery: ~320m (53.7), ~290m (48.7), ~240m (43.1), ~210m (36.7), 6 x ~177m (30.5, 30.7, 30.0, 28.8, 28.2, 26.4

felt pretty fast tonight!

everything with relaxed acceleration build up, except for the last ~175m where I hit 26.4s (~4:08 min/mi pace). All of the intervals were basically low 4 min/mi pace with running form not sprinting form (like usual), that was the goal. Keep hammering that pace so my body gets more used to it and can produce it more easily.

TBH, i'd like to be able to produce sub 4 min/mi paces easier. Almost seems mental.. like how is 4 min/mi the barrier for me, why not 3:50 or 3:55? Almost seems like my brain is playing tricks on me.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151)]

Total Jumps per leg: [(2,90),(15,50)]
- per leg total: 140

Max SLRVJ Touch: [(2,10'4"),(15,10'5")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m)]
- total: 13551m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none")]

welp, power went out tonight. can't see anyone with power, as far as the eye can see. so that doesn't seem too promising lmao. Was just in the process of making an egg sandwich when it went out, so settled on a banana & two avocados instead. I really wanted that egg sandwich tho, fuq.

power just came back on at 10:22!!! hehe.



09/19/2017

bw = 150
soreness = hamstrings slightly
aches/injuries = left hamstring "pull" (disappeared in the afternoon, after my light run session)
morning quad flexibility = loose
morning hamstring flexibility = stiff
feel = good

wakeup = 7:30 AM

diet:
- 8 AM: water w/ lemon
- 8:30 AM: workout: walk, light run, bw
- 11 AM: protein + water, green tea w/ some sugar
- 11:30 AM: water melon + tart cherry juice at the grocery store
- 1 PM: grilled chicken, jalapeno, lemon, avocado, in olive oil/salt, water w/ lemon
-- this was so good.. photos came out horrible though, because the chicken was "too fresh" and it cut all crappy.
-- going to make this again but, need more jalapenos.. I ate half of the jalapeno itself, was damn delicious
-- the lemon/jalapeno "sauce" was incredible
- 3:30 PM: workout: bw
- 4 PM: fried banana in olive oil/salt, 3carb pre-workout drink
- 5:30 PM: track workout
- 7:30 PM: water + protein, water w/ lemon
- 9 PM: was going to make a great meal but power went out, settled for a simple but also great meal: banana, 2 x avocado, 3 x water w/ lemon




stretch:
- after first workout, light, everything
- everything before bed


walk (2 miles), very light run (3 miles), walk home with groceries (3 miles):
- 8 AM
- left hamstring buggin
- disappeared after, workout loosened it up i guess
- 3 mile run was like ~10 min/mi haha.. so light.

bw:
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 9



bw:
- 3:30 PM
- chinups: BW x 11
- full depth dips but no lockout: BW x 12
-- surprisingly not much more, just used to locking out lately i guess



TRACK WORK!!
- 5:30 PM
- track with GFLRRC: 1200m (4:38), 2:30 rest, 6 x 400m w/ 100m walking rest (1:24,1:25,1:26,1:27,1:26,1:22), 4 x 200m in spikes (33.8, 31.3, 32.2, 31.6)
- https://www.strava.com/activities/1192257733

good session, everyone ran hard. went better than expected. felt good. I just kept up with the leader. Also I should have just stuck to my XC flats on that track, it's such a nice soft track but it doesn't feel as good in my spikes. It feels WAY different than the FAU (university) track. FAU track is hard but grips really well in spikes.

CADENCE SOLID AF. I actually noticed my stride freq was well below everyone elses.. and I was hitting ~180's, that's good shit. I like that freq for 1 mi / 5k type distance. Someone once told me to pick up the cadence and I did but i think that was a mistake. I'm back to ~180'n it I think. 



body was feeling it at the end, but still hit a few good 200's.

great session.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150)]

Total Jumps per leg: [(2,90),(15,50)]
- per leg total: 140

Max SLRVJ Touch: [(2,10'4"),(15,10'5")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m]
- total: 17951m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area")]