Adarq.org

light day.

hammer drop tomorrow hopefully.

11/17/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light but great

11:30 AM: workout: light: 42 min (grass/dirt/rocks, windbreaker)
- https://www.strava.com/activities/1970108518

06:00 PM: workout: light: 59 min (grass/dirt/rocks, windbreaker)
- https://www.strava.com/activities/1970658725

HR was high the last few weeks. seems to be lowering again.

Hooker vs Saucedo was CRAZY.

worth watching!

guess who just ordered a 45 deg hyper???

<--

nice! how many games do you play in the league? also, how many people on a team? u get to play alot i imagine?

sitting on the bench sucks, lol.

Quote from: adarqui on November 15, 2018, 04:47:22 pm

yo! any recommendations on a 45 deg hyper?

i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.

small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab

here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html

i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.

I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.

any thoughts?

hah pc!!

Out of those id go with the Sears one and see how you like it.  If it's good then you saved a ton of money, if not put it on Craigslist. 

I would say the rogue would be fine just read reviews on how comfortable it is.  I'd rank it as rogue is garage gym and elitefts is commercial gym quality.  I'd definitely go for the elitefts if you were about 200lbs heavier but if cost isn't an issue id go with elitefts.

pretty much my thoughts exactly hah.

ya, going to order it now. looks decent. we'll see.

rogue makes great stuff so, i'd imagine there's is top notch.

only thing i don't like about the sears one is, no *real* foot pad. it'll get the job started tho.

coo pc!

so, turns out I PR'd my 400m today... nuts.

previous 400m (no split) PR: 63.2, track, december 2017 (with a 61s = SPLIT TIME)
today: 62.97, concrete, hot as fu*k

11/15/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!

top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- chicken quesadilla
- ate weird, gelato milkshake and almond bark for lunch (stale almonds made me do it)
- 2x beet juice etc



08:10 AM: workout: hard speed: {400m @ 62.97 / 4:12 min/mi} ::: (concrete, feeling kinda better) /// WHOA that was a PR!! previous PR was actually 63 (Dec 2017)
- https://www.strava.com/activities/1966062890
- https://connect.garmin.com/modern/activity/3162805682
- https://www.endomondo.com/users/26420622/workouts/1229742500

fu*k. that was so fun.

thought my previous was 61 but, that was a "estimated split" inside of a 63s 400m.

so this is a raw 400m PB.

(garmin connect rounded it, 62.97)







previous PR (december 23, 2017):

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138145/#msg138145




09:10 PM: workout: 20 minutes light @ 9:XX

Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  . 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.