Adarq.org

Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.

Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K ,  achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups  ) , clean(ish) bulk to 90kg BW.

welcome back ;d

i like the running goals.

Already sore all over the next morning that i am logging this, uh oh, this is gonna be a hard DOMS weekend!!!

eek. DOMS sucks.

i doubt it's sped up, he's fast. just some agility ladder, but u can see the strength.

?taken-by=goldfeetglobal

easy day.

too much digging in to my right calf, bugging in some other spots, but less in the initial spots that caused me to start massaging it. im going to fix this shit.

edit: after 3 PM deep af massage, feels really good. ehhh.

edit: that massage helped make my calf feel incredible during my evening run.

---

08/23/2018

bw = 137
bw before bed last night = ?
soreness = none
aches/injuries = right calf achy/weird in some spots, right calf bruised up from deep tissue
aches upon getting out of bed: not much, tingle in right gastroc
other = cold almost gone (DISAPPEAR ALREADY FU*K)
calves painful to touch/massage = left fine, right very painful
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = left loose / right tight, right more thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = tired
hours sleep: 7.5
wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/28 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:45 AM: water
08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
09:40 AM: workout: bw
10:15 AM: food: portobello mushroom burger, medium sized spinach/carrot/mushroom/pepper salad w/ spanish olive oil/dressing, salt/vinegar chips, water
10:45 AM: food: koia coconut almond protein drink, water
11:00 AM: light stretch: calves
11:30 AM: self deep tissue: digging in to right calf hard, annoyed
01:00 PM: food: orange juice, rxbar, water
03:00 PM: food: koia vanilla bean protein drink, 2 x small hersheys chocolates, water
06:30 PM: food: rxbar, water
07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
10:00 PM: food: banana, sauteed broccoli/cauliflower/carrots with salt/pepper and a small amount of butter, 1/2 of a salt/pepper chicken, beet juice, water
11:00 PM: food: koia cinnamon horchata protein drink, banana, water
12:00 AM: stretch: very light

inhaled a piece of chicken during my dinner meal. dammit. can feel it in there. lame.



08:30 AM: workout: very light progression (grass/dirt/rocks, fasted): 1h @ {10:45 down to 8:12}
- https://www.strava.com/activities/1792053961







09:40 AM: workout: bw
- strong, cut reps a few short

3-5sec paused neutral grip pullups: BW x 8
full dips: BW x 8



07:45 PM: workout: light / beautiful session (grass, FELT GREAT): 1h:41m @ {9 miles from 9:09 to 8:34} ::: avg HR (131) & cadence (163) = crazy low
- https://www.strava.com/activities/1793449168
- avg hr: 131
- avg cadence: 163
- that's nuts.. felt amazing

he's got some decent vids

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

<a href="http://www.youtube.com/watch?v=QV6XB0deEN8" target="_blank">http://www.youtube.com/watch?v=QV6XB0deEN8</a>

that first quote (full one, after the hbo intro)

<a href="http://www.youtube.com/watch?v=N_N7SHxmgH0" target="_blank">http://www.youtube.com/watch?v=N_N7SHxmgH0</a>

<a href="http://www.youtube.com/watch?v=eQreYmaeK9s" target="_blank">http://www.youtube.com/watch?v=eQreYmaeK9s</a>

<a href="http://www.youtube.com/watch?v=sOUACpWO3r8" target="_blank">http://www.youtube.com/watch?v=sOUACpWO3r8</a>

also.. "no ferris bueller shit with this thing", lfmao!!

John Ross 4.22

<a href="http://www.youtube.com/watch?v=04qabU6DsZI" target="_blank">http://www.youtube.com/watch?v=04qabU6DsZI</a>

beast clip of Lomong

?taken-by=bowermantc