Adarq.org

haven't gone food shopping the last 2 days because i've been able to cook stir fry with peppers i've been growing. feels so good.

jalapenos and "redskins" .. not red, koz i picked them early. but they taste great, more green belle-ish.

can't wait until i have tons of pepper plants, going to get serious then. for this next phase, i plan on having 10 jalapeno, 10 green bell, 10 red bell, 5-10 redskin, 5 habanero, plus some other variations etc. hopefully i can start that in a few months.




day 1:









day 2:

BW- 91.2

Squat-
60x3
80x3
100x3
120x3
110x4
92.5x6 for 2 sets

Calf Raises-
70x5 for 3 sets

Chin Ups- 10
Pull Ups- 7
Roman Chair Crunches- 18

Treadmill-
Jogged for the first time since May 2019! I did 800m @ 10km/h than walked for 700m. Did this 3x. Hopefully my Achilles pulls up alright tomorrow. It felt fine today.

awesome! good sign. hope so. and don't push it, keep gentle on it.

Tomorrow the gym is closed because I guess the 80 year olds that work the front desk are getting shit faced tonight.

lol. i like how that's the conclusion you draw. 80 year olds getting shit faced made me laugh.

pc!

nice <3

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

think i see a root forming, for one of my avocado seeds. have 3 going. plan to put seeds in water for every avocado i eat.

can't stop thinking about this home/property. most likely going to make an offer on saturday. been to the community/area the last 5 weeks or so in a row. absolutely love it out there. want to kick this into the next phase already.

just thinking about painting "my" house, and choosing colors for fences/gates, has become the most exciting thing ever. lmao.

don't let training make u ashamed. fu*k that shit. relax & have fun.

pc!

Date: 28/12/2019
Soreness: none

Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run. 

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   calf walks with weights
   calf hops single leg with weights
   leg swings for hamstring stretch
   quad stretch standing and opposite arm in the air
   glute bridges single and double
   leaning knee drives with cable - fast drive, hold 5 second then slow return
   back stretch
   arm swings

Track workout
   a walk x red and green band x 2 x 10m
   a skip x red and green band x 2 x 20m
   a run x green band x 2 x 30m
   step ups - useless no resistance in the ascending part only the knee lift
   large step runs with emphasis on quickness x green and red band
   large step runs with emphasis on just pushing off off each leg x green and red band
   small steps runs with emphasis on quickness x red and green band

   sprint starts to 1 step x 2 x red and green band

   10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.

   30m sprints same method - start felt ok but pass 15m it was average.

Gym
   kneeling crunches
      - 2 x 10 @80kg

   hang power snatch
      - 1 x 3 @40kg - just lifting the bar upwards with the hips
      - 1 x 3 @40kg - same as above but more power that I jump, so a snatch

Cool down
   stretch
   walk back

Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me. 

that's always a big moment. i remember when that'd happen to me when dunking, annoying.

Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today

so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back


arghhhhhh 

G'damn, this was so perfect for me.... 

eek. that sux man lmao.