Adarq.org

bump! whatsup? you resting?

pc!

LBSS, ya man I love how he stood up for what he believed in, including not going and killing people he didn't know. It's one of the things that always gets me emotional when I see clips of him.. Out of everything, that's what I respect most about Ali; his convictions and guts to fight outside of the ring.

Some of the trash talk he did against foreman/frasier/<insert more> was way out of line imho, even if it was just for show. But that's just a small blemish (to me) of his amazing career & life.

I still have this Ali poster (on the right).. have had it ever since I can remember. It came from my dad who I think got it from his Jazz buddy Rich:

high socks, XC flats, and tons of jumps at a bball court: adarq siting.



06/03/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~2 AM
wakeup = 10:30 AM
bw = 146
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right calf slightly
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

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



Session: Afternoon

1 PM
- 90F, "feels-like" 96F
- hot as f.

runs:
- for runs #1, #2, and #3: set my pacer to 6 min/mi, wanted to run ~3 mi at that pace
- for run #4, set pacer to 5:30
- for run #5, #6, #7: set pacer to 5:15

1. 0.08 mi in ~27s
- ~5:31 min/mi

2. 0.10 mi in ~36s
- ~5:59 min/mi

3. 1.48 mi in 9:51
- 6:40 min/mi pace
- horrible
- splits: 1. 6:22 min/mi, rest. 7:18 min/mi
- was trying to run slower but on pace for 6 min/mi .. form became crap early on, running with a weaker style
- was lame
- very bad run

4. 0.56 mi in 3:10
- ~10.5 mph, ~5:41 min/mi

~418m sprints:

5. 0.26 mi in 1:18
- ~11.8 mph, ~5:05 min/mi

6. 0.26 mi in 1:13
- ~12.7 mph, ~4:43 min/mi
- sprinted ~100m to the finish

7. 0.26 mi in 1:12
- ~12.8 mph, ~4:41 min/mi
- felt WAY slower than #6, no sprint to finish

run #3 was the only one that really sucked.. everything else was decent. I wanted to do more sprints but had to go.

so interesting about #6 & #7.. on these ~400's, i'm not sprinting to close it out. I'm just holding a distance form the entire time.. on #6 I got pissed and sprint the last 100m fast as I could.. felt great tbh, almost like a high rep squat. Anyway, #7 felt HORRIBLE.. so slow.. yet I actually ran faster than #6.



the mind is important. ;f

right hip flexor was bugging out a bit after run #3 and after the session was over.. but felt fine during my evening jump session.



Food

3:30 PM

- 2% milk



Food

4:30 PM
- whole foods

- green tea
- chocolate fugdge brownie (all natural tho) 



Food

6 PM

- coconut + almond milk



Session: Evening

8 PM
- shoes: nb xc900v2's
- need to wear watch next time

run to court: ~0.75 mi
- untimed, no watch

jumps:
- legs were very springy, felt great
- ~30-40 L-SLRVJ and ~30-40 R-SLRVJ

- L-SLRVJ: easy 10'4"s, multiple 10'6"s .. everything submax or somewhat near max, but no real max jumps.. many of those 10'4"s were with a bent arm too

- R-SLRVJ: easy backboard taps, hit rim a few times (each time i tried).. probably could have hit rim every time if I tried

- 5 each: jumping across the key on the basketball court.. came within a half a foot I think, with L-SLRVJ.. maybe 1.5 ft with R-SLRVJ.

run home:
- ~0.75 mi
- really moving good.. wish I had the watch.

post session weight:
- 143.x lb.
- damn.




Food

10 PM

- banana
- huge stir fry: grilled chicken, some orange chicken, 3 carrots, half green pepper, red chili pepper, serrano pepper, white onion, tumeric, mixed nuts, extra almonds, kalamata olives, lemon juice, shredded beats, olive oil, salt/pepper, goat cheese at the end
- green tea



Food

11 PM

- hot mint tea



was tired of not jumping.. so I got in a session.. glad I did; it was very fun. Court was packed and I just got jumps in, in between some full court games. So it gave me lots of time to rest in between sets of jumps.

I'm still sticking to my no-two-consecutive days of training ideology.. soo tomorrow is rest. Two-a-days usually feel pretty good, especially in the evening session. I might do another one exactly like this on Sunday: sprints early, jump at night (with some more running).

 

surprised how good I jumped tonight tbh.. legs felt really good even without much jumping lately. these sprint sessions are most likely helping with that. just need to add in consistent jumping again, while not wrecking my hip flexor, or my toes, and maybe i'll make some serious progress.. because i'm damn light and getting into some solid athletic shape again.

pc!

I agree about being PC to an extent. There are some gray areas like mental disorders where people begin to make excuses and make themselves victims. I know I have done this.  Also when you live in a super liberal area like me where pretty much EVERY person my age is always PC it can really make it hard to voice a dissenting opinion cause you know everyone's gonna jump on your back for it.

For example it took me 45 mins to type up my previous message because I knew it wasn't PC and I couldn't think of a way to say what I really think without being offensive.

So I found this article by Malcolm Gladwell that kind of cleared things up for me in regard to why it seems like black guys are more genetically gifted athletes.

Here's kind of my reasoning for why I had this perspective:

Quote

According to the medical evidence, African-Americans seem to have, on the average, greater bone mass than do white Americans-a difference that suggests greater muscle mass. Black men have slightly higher circulating levels of testosterone and human-growth hormone than their white counterparts, and blacks over all tend to have proportionally slimmer hips, wider shoulders, and longer legs. In one study, the Swedish physiologist Bengt Saltin compared a group of Kenyan distance runners with a group of Swedish distance runners and found interesting differences in muscle composition: Saltin reported that the Africans appeared to have more blood-carrying capillaries and more mitochondria (the body’s cellular power plant) in the fibres of their quadriceps. Another study found that, while black South African distance runners ran at the same speed as white South African runners, they were able to use more oxygen- eighty-nine per cent versus eighty-one per cent-over extended periods: somehow, they were able to exert themselves more. Such evidence suggested that there were physical differences in black athletes which have a bearing on activities like running and jumping, which should hardly come as a surprise to anyone who follows competitive sports.

To use track as an example-since track is probably the purest measure of athletic ability-Africans recorded fifteen out of the twenty fastest times last year in the men’s ten-thousand- metre event. In the five thousand metres, eighteen out of the twenty fastest times were recorded by Africans. In the fifteen hundred metres, thirteen out of the twenty fastest times were African, and in the sprints, in the men’s hundred metres, you have to go all the way down to the twenty-third place in the world rankings-to Geir Moen, of Norway-before you find a white face. There is a point at which it becomes foolish to deny the fact of black athletic prowess, and even more foolish to banish speculation on the topic.

He provides some explanations for why black athletes are proportionately overrepresented in athletics:
He talks about learned helplessness, which undoubtable already mentioned
But he also talks about this, which I previously did not know:

Quote

The likelihood is that these results reflect Africa’s status as the homeland of Homo sapiens: since every human population outside Africa is essentially a subset of the original African population, it makes sense that everyone in such a population would be a genetic subset of Africans, too. So you can expect groups of Africans to be more variable in respect to almost anything that has a genetic component. If, for example, your genes control how you react to aspirin, you’d expect to see more Africans than whites for whom one aspirin stops a bad headache, more for whom no amount of aspirin works, more who are allergic to aspirin, and more who need to take, say, four aspirin at a time to get any benefit-but far fewer Africans for whom the standard two-aspirin dose would work well. And to the extent that running is influenced by genetic factors you would expect to see more really fast blacks-and more really slow blacks-than whites but far fewer Africans of merely average speed.

So, back to my original comment. It was racist. I was mad that I got beat and I thought I could use race as an excuse. I was wrong.

btw, i don't think anyone here is offended with your original post and how you used the racial identifier.. i mean everything is cool (just in case you think people might be mad about it).

regarding those stats about african/black athletes and genetics, I think one needs to constantly be reminded about culture. Up until recently (the last ~10 years?), a black quarterback in the NFL was fairly rare. And much of the talk about why there aren't more black quarterbacks, is because of intelligence, game intelligence, etc. When in reality, it's simply based on opportunity. A black person can be just as effective as a white person, or vice versa, at any position in the NFL. It's now being proven. The same goes for any sport, olympic event, etc. I'm not ruling out physiologic genetic factors, they may in fact exist, and several studies do point them out. I am saying though, that culture and location play a more important factor.

In Kenya, Ethiopia etc, many kids run to & from school, with books. Running is their #1 sport. They also end up training at altitude, pretty much their entire life. Everyone runs distance.

In the 2012 Olympics, Mo Farah (black, British, of Somalian descent), won the 10k.. But interestingly enough, his training partner Galen Rupp (white, born in USA) came in second.

In Jamaica, everyone is sprinting. It's their #1 sport. They have had numerous heroes, and now that Usain Bolt exist, expect them to become even more obsessed.

Many of USA's potential sprinters may have also grown up playing football, basketball etc.. There's lots of other sports/activities which conflict with track & field. In Jamaica, you might have futbol/cricket which occasionally interferes, but track is their #1 sport. So are Jamaican "black people" genetically superior to "American black people"?

For the most part, Brazil dominates futbol. But France has "won", Italy, Russia etc. Why has the USA historically sucked so bad? Culture.

One can argue that skill-games rely less on genetics, but track & field events are proof that genetics play a deciding role in success. I disagree. I think dominance in any particular event is usually attributed to the culture/popularity of that event in a particular country.

If black people do have, on average more bone mass & thus more muscle, why don't we see them also dominating olympic weightlifting events? Culture.

If black people do have, on average more bone mass & thus more muscle, which helps them excel at sprints/power events, then why are they also dominating distance events such as 10k, half marathon, marathon etc? Culture.

Black athletes, depending on where they are from, might see more or less of a chance for opportunity/success if they pursue a career in sports. In many of these nations that dominate certain track and fields events, that event itself is such an enormous part of their culture. Everyone grows up participating in it. It also provides a sense of national pride.

In countries that have more of a mixed population & less of a singular identity on one event/sport, you see so much variation/diversity.

So I personally think culture & how early you start specializing in your sport, are the most important factors.

Sorry if I misunderstood your post. The second quote is much different than the first. I just think we should call out authors who quote studies which boast genetic advantages for a particular race, in sport. Alot of people are looking for excuses as to why they can't compete at the highest level.

pC!

Lol, the friend I made a bet with has been on me all day, already celebrating. I still think this series is up in the air and it's just a matter of making adjustments. Lue has to neutralize that second unit however he can. Play through Mozgov, slow the game down, maybe move JR to second unit to get more opportunities. He has to do whatever he can not to have them go on a run like they did that 3rd quarter. The game was pretty much won there.

GSW looked great but I'm still optimistic. I thought Kyrie looked really good, he just has to hit more shots. I think these finals are his chance to really blow up. But with him and Lebron being able to get to the basket like they do and also having good shooters on the perimeter to kick out to, I think CLE is still in this. I dunno maybe I'm wishing them to victory but they played GSW to 6 games last year relying completely on Lebron isos and 110% defensive intensity. They need that back, their defense was in let's see what you can do mode last night.

ya but there's one thing that has changed considerably since last year -> GSW knows exactly who they are and their confidence is through the roof. GSW is the same team, but 100% confident in how they play together. CLE is a completely different team now that they have Kyree/Love back.

Hero ball might actually be an answer for CLE AWAY from home.. Hero ball between Lebron and someone else who is hot (ideally, Kyree). At home I think they will click alot better, they demonstrated that in the TOR series. Kevin Love isn't a killer on the road. So if anything, Lue might want to try some major 'style changes' away from home; Lebron will probably need to be way more aggressive on the road, is my major point. When CLE is away, he drives and kicks it out to open shooters who brick shots.. At home, they hit alot of those shots. So maybe we need to see the 35 ppg Lebron (from last year) @ GSW.

finally.. Kerr is just one of the best (if not the best) coach in the NBA. That's such a major factor in this series.

pC

160603  Decided to use this for next 4 to 5 weeks

Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10                               + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch                                                               + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5           + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim

with the already tight schedule, i need to find out where i should add the jump rope.
(either after HIIT run, or after jumping... can not really do it after those lifting indoor gym.)

well you're not great at jump roping right? You just need to get better at it, so that doesn't require alot of thought of where to put it.. I just wouldn't put it anywhere which will "add fatigue". ie, it'd be nice to be able to put it before or after lifting, but just spending like 5-10 minutes on it (warmup or cooldown).. and don't worry about double-unders until you can jump normally (two foot or variations of alternating feet) with ease.

why can't you do it before or after indoor gym sessions? no space to do it? jump rope is a great warmup.. if you could possibly get some of that work in before lifting, that would warm you up quite well.. doing it after wouldn't be a problem either, right now you're just trying to get better at it right? I'd kind of avoid putting it after HIIT, I mean the schedule you have is pretty stacked.

pc

and former navy seal. this guy is nuts.

<a href="http://www.youtube.com/watch?v=DrlmLvPFdg8" target="_blank">http://www.youtube.com/watch?v=DrlmLvPFdg8</a>

dope video ^^



<a href="http://www.youtube.com/watch?v=u-t_cV46DoA" target="_blank">http://www.youtube.com/watch?v=u-t_cV46DoA</a>

<a href="http://www.youtube.com/watch?v=9I_u4oZqF8c" target="_blank">http://www.youtube.com/watch?v=9I_u4oZqF8c</a>

yesterday:


bing watched ~6 episodes of Bloodline.....

06/02/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~3 AM
wakeup = 11:30 AM
bw = 147
morning resting heart rate = didn't measure
soreness = quads slightly
aches = right calf moderate
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

11:30 AM

- green tea
- greek yogurt



Food

3 PM

- hot mint tea
- english muffin with peanut butter



Food

9 PM

- big stir fry: grilled chicken, carrots, potatoes, yellow zucchni-squash, almonds, garlic, olive oil, salt/pepper
- beet + tart cherry juice
- brie & crackers



Food

10 PM

- cherry garcia ice cream