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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 21, 2019, 12:57:12 am »
did some bw stuff today. probably going to be crazy sore tomorrow.
one really nutty thing.. after my PM session, just a few lunges, my right adductor became incredibly tight/weak.
oh also my sacral spine felt weird after the PM session, as expected.. but weirder than expected.
i miss the pain from lunges.. as crazy as that sounds. my right glute/ham/hip hasn't been healing like it "should". I mean it's a very weird situation. if i'm going to run MUCH LESS to try and have it heal more, i'm going to get back into some BW lower to try and strengthen up more.
theoretically, once i'm healed, i'd like to still do the BW lower stuff. i'll just need to back off a bit more from it: ie, not do 30 min of lunges then run hard the next day etc. maybe keep it to 5 minutes of lunges max, for a while.. and hit the 45 deg hyper harder etc. stuff like that.
oh and do more basketball etc.
05/20/2019:
09:00 AM: very light: 19min ::: (grass)
- https://www.strava.com/activities/2382649358
+ BW:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- 5sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- full 45 degree back extensions: BW x 30 (way too tough)
- standing calf raises: BW x 50
08:40 PM: very light: 33 min ::: (concrete)
- https://www.strava.com/activities/2384080037
+ BW:
- full 45 degree back extensions: BW x 25 (very tough)
- full walking lunges: BW x 10e
right adductor complete toast after that evening session.
one really nutty thing.. after my PM session, just a few lunges, my right adductor became incredibly tight/weak.
oh also my sacral spine felt weird after the PM session, as expected.. but weirder than expected.
i miss the pain from lunges.. as crazy as that sounds. my right glute/ham/hip hasn't been healing like it "should". I mean it's a very weird situation. if i'm going to run MUCH LESS to try and have it heal more, i'm going to get back into some BW lower to try and strengthen up more.
theoretically, once i'm healed, i'd like to still do the BW lower stuff. i'll just need to back off a bit more from it: ie, not do 30 min of lunges then run hard the next day etc. maybe keep it to 5 minutes of lunges max, for a while.. and hit the 45 deg hyper harder etc. stuff like that.
oh and do more basketball etc.
05/20/2019:
09:00 AM: very light: 19min ::: (grass)
- https://www.strava.com/activities/2382649358
+ BW:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- 5sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- full 45 degree back extensions: BW x 30 (way too tough)
- standing calf raises: BW x 50
08:40 PM: very light: 33 min ::: (concrete)
- https://www.strava.com/activities/2384080037
+ BW:
- full 45 degree back extensions: BW x 25 (very tough)
- full walking lunges: BW x 10e
right adductor complete toast after that evening session.
