Adarq.org

?taken-by=milesplit

Last night was fucking horrendous, our machine that glues the boxes wasn't working too well cuz the boxes were shit.  Myself and the guy I work with had to of reworked 2k cases ourselves.

damn.

^^ nice.

      

OMG what a match argentina vs nigeria. argentina score a goal from messi and I am hoping for argentina to win until nigeria equalize and if nigeria draw or win argentina is out and it was equal up to the last few minutes and my heart is in my throat and argentina SCOOOOOOOOOOOOOOOOOOOOOOOOORRRRRRRRRRRRREEEEEE.

ARGENTINA ARE THROUGH YESSSSSSSSSSSSSSSSSSSSSS. That game was nuts. nigeria had chances but luckily didn't make it  .

But for how long will argentina make me and the argentina fans suffer. man
and as well as croatia beat iceland as I knew but iceland got one goal. I watched the replay so am glad I didn't get any spoilers of this match. great game.

<a href="http://www.youtube.com/watch?v=RmlkAOwJ1gI" target="_blank">http://www.youtube.com/watch?v=RmlkAOwJ1gI</a>

you should have seen the reaction of diego maradona lol. soo happy and the last final goal he is showing his middle finger both hands towards someone don't know who.

in the knockout stages argentina will be facing france.

will check this later!

speed day!

---

06/26/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly (left more so)
aches/injuries = top of left foot barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = clicked less today
morning calf flexibility = less thick!
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 06:15 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

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

log:
06:30 AM: food: rxbar, water
07:00 AM: workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
10:00 AM: food: rxbar, orange juice, banana, water
02:30 PM: food: 2 x mixed nuts, beet juice, a few chocolates, lots of water
07:00 PM: food: peanut butter banana bites, water
08:30 PM: workout: very light (grass): quick ~37 min
edit: forgot to put dinner in
09:45 PM: food: a bunch of orange chicken, lemon/yellow rice, almond joy, beet apple cider vinegar shot, lots of water

workout: mixed speed (grass, hot af): {mile-3=5:27 even pacing}, {mile-5=5:45 @ 5:57/78%+4:5X/22%}, {strides}, {mile-8=7:01 from 9:XX to 4:5X}, {mile-10=6:34 from 8:XX to 5:2X}
- https://www.strava.com/activities/1663235016

good session. brutal session.





workout: very light (grass): quick ~37 min
- https://www.strava.com/activities/1664661074

what a mess in the second half of portugal vs iran.

VAR mess. Iran almost knocked portugal out of the world cup. they got an undeserved penalty and so many things happened lol. but portugal managed to get through.

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

wow.

that must have been nuts to watch live.

stumbled upon this, ya I don't like Centro. Really hated his 911 report a murder bullshit. He's annoying.

http://www.letsrun.com/forum/flat_read.php?thread=8883415

omg so hilarious, jk.

?taken-by=flotrack

my back is wrecked it gets sore really easy and even in plank position lower back gets fatigued really easy. years ago i strained it while squatting for a couple weeks i could barely walk when trying to spar or do any workouts now even today its really tender im not sure if i need to just get it stronger if its weak or if i messed something up =[  i been wanting to get back stronger and get better posture but scared to squat from what happened years ago

IMHO, don't get obsessed with a support exercise. If it causes pain/discomfort, don't do it. There's other exercises that can take it's place, strengthen you up, and maybe you can revisit it with a better base.

People become obsessed with exercises, even when it causes issues. Back when I was getting into jumping, I was dead-set on being able to go deep. My hip & knee ended up hurting, kept pushing through it, made it worse. Felt like an old man. Said fuck it, switched to half squatting, felt great, made my gains, never looked back. So I dropped the idea of deep squatting. Then years later with running, wanted to incorporate squatting again. I did, started getting achy, knee/hip started hurting, felt like an old man. Dropped squatting completely, felt great, never looked back (and that's why I don't lift with running - feel healthier without it).

Long story short: don't put a support exercise on a "pedestal"

As for LBSS, he has much more experience squatting, so it's easier for him to get back into it. However, with his shoulder injury, might also make sense for him to ditch squatting for now, do other stuff which creates similar tension but more safe (lunges, db overhead press, barbell overhead press, stepups etc), stuff like that, until his body is more prepared to handle that kind of positioning. Then at that point, slowly bring back squatting etc.

Squats are great, but not when they cause problems. X exercise can be great, but not if it causes pain/discomfort/problems.

Ditch it quick, do similar but safer assistance instead, perhaps re-visit it later.

pc!