Adarq.org

good news about the ankle

?taken-by=andrewdarqui

It's been a year and half of decent volume of weights every week training the quads, hamstrings, glutes, and spinal erector/lowerback, and calves.

Now is the time to cut. the way i went about this isn't efficient but nobody's perfect.

Will be cutting a good amount calories and changing up diet.... hopefully i don't lose too much strength, if any.

I probably can't do 405 anymore, simply because lack of focus and motivation, but i think thru better training i can still attain 405 and cut to below 200 in the next 60-70 days.

current weight is 220

yup, nobody's perfect. it's a learning process that's for sure.

IMHO tho, dietary changes are most effective when it's easy/enjoyable and consistent. So, cleaning up diet by cutting things out slowly is how I like to do it. Big drastic cuts can cause big drops in water weight etc, and who knows maybe more lean/fat tissue but, I personally advise not to cause too much shock (jumping in too hard), because it's easy to rebound out of it.

I list my diet every day .. just briefly, nothing too comprehensive. I think it helps alot. I remember you were listing it, and it had lots of stuff in there that added a ton of calories. Might be good to get back to logging it, at least for this big lean up phase.

I also wouldn't worry about 405 if you are cutting calories. I'd focus more on maintaining as much strength as possible in the ~10RM range, while also hitting some relaxed heavy singles occasionally etc. Singles hit the cns harder, higher rep ranges help with keeping on the lean mass & tax the CNS less. Don't want to crush your CNS when bodyweight is fluctuating downward, IMHO. Be "gentle with training", but hit it hard when you feel great. Let your body/brain give you the signal and take advantage of it when you get it.

pc!

speed day. yaaa.

me yawning.

?taken-by=andrewdarqui

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06/13/2018

bw = 142
bw before bed last night = ?
soreness = bottoms of feet slightly
aches/injuries = right calf/gastroc slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose/thick / CALVES FEEL SO DAMN THICK. FU*K. IT WON'T DISAPPEAR. (months now)
morning adductor flexibility = loose
feel = great
hours sleep: 7.5

wakeup = 08:00 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: 36
HR high: ?

log:
08:15 AM: rxbar, water
08:50 AM: workout: light mix mash of paces (grass/dirt/rocks, being careful of right calf that cramped up yday): ~1 hour from 10:XX/7:XX/6:XX mixed together
09:55 AM: workout: bw
10:00 AM: food: beet juice, carrot juice, water
12:00 PM: food: carrot juice, protein bar, water
01:30 PM: food: work life: coffee + 6 creams + 4 hersheys kisses mixed in + chocolate straw, i win
03:30 PM: food: kapow: veggie/egg fried rice + chicken + hot spices, a few chocolates, water
07:00 PM: water
08:15 PM: workout: speed (mushy grass/dirt, heart burn, careful of right gastroc, dark): 1.5 hours @ {mile 3 = hard, 5:13}, 2 x {75% mod tempo + 25% hard kick @ {5:50 = 6:15 + 4:49}, {5:58 = 6:20 + 4:48}} ::: great session!
10:00 PM: food: beet juice, strawberry/cherry juice, apple cider vinegar shot, 3 x banana, rxbar, 2 x sourdough toast + irish butter, tons of water
11:00 PM: food: 2 x emergen-C + water

?taken-by=andrewdarqui

workout: light mix mash of paces (grass/dirt/rocks, being careful of right calf that cramped up yday): ~1 hour from 10:XX/7:XX/6:XX mixed together
- https://www.strava.com/activities/1635942655

calf felt fine running.. feels lame walking around. ie, when I stand COMPLETELY STRAIGHT, area that cramped feels tight.

so lame.





workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10



workout: speed (mushy grass/dirt, heart burn, careful of right gastroc, dark): 1.5 hours @ {mile 3 = hard, 5:13}, 2 x {75% mod tempo + 25% hard kick @ {5:50 = 6:15 + 4:49}, {5:58 = 6:20 + 4:48}} ::: great session!
- https://www.strava.com/activities/1637207783

grass/dirt mushy but at least i could hit it hard on there. water finally drying out a bit.. lucky. it'll flood soon again tho :F

loved those 75%/25% mile reps. just hit a mod tempo for 0.75 mi, then dropped teh hammer.

ate something too heavy/spicy at 3 PM, wrecked my stomach bad. had heart burn for most of the session (until maybe the last 15 minutes). Kinda knew it was too heavy but was starving. fail. Oh, I wanted a solid ramen bowl but their kitchen closes from 3PM-5PM, so had to settle on this other spot. Ramen bowl probably would have made me feel superb.

happy with this session.

right calf painful if I straighten out completely (standing up), ie, very tight in one spot - where it cramped. didn't feel it at all during my AM or PM run... so, kinda think i can keep training without it being a problem. We'll know tomorrow for sure though.. if this session doesn't prevent me from running tmw morning, then it's fine. I hit some solid paces this session while being "fatigued" so.. good stress test.

the shoes I ran in have like 800 miles on them now................................. lmao!!! they feel SO PERFECT.

peace!

12 June 2018

Bodyweight@session : ?
Soreness :  quads, hamstrings, abductors
Injuries/aches : none

-RUN 2.5km @ 13'45'' ,  by 17 seconds. ( 2km split: 11'9'' ,  by 5 seconds )
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m

2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol ) 
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.

Total : 5km in 32'44''

sick! good stuff.

BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.

i'd rather sprint them uphill... yea i'm not much of a fan of downhill overspeed. It's really intense. I'd rather hit that same decline, as an incline, and bulldoze my way up it. I feel like that is 10000x safer & actually more effective. My 2cents on it!

Quote from: adarqui on June 13, 2018, 12:24:55 am

Quote from: vag on June 05, 2018, 04:30:21 am

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.

seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.

congrats on that distance PR!

Calf raises are good for rehab but that's where it stops for me. I never train calves. I think they get enough stimulation just through everyday activity and running/training. 

yea.

?taken-by=fernando.cabada

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.

seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.

congrats on that distance PR!

settled. plan is to build back to 50+ km per week over the next couple weeks, with one workout involving some kind of tempo or speed. something like:

sun: run ~15km
mon: rest
tue: run ~8km + strenf/power
wed: run ~10km
thu: run ~10km with tempo/speed
fri: run ~8km + strenf/power
sat: rest

strenf/power will be bw/KB based because i'm more likely to do it if it's at home:
- SL box jumps
- supersets of BSS + SL RDL
- upper push/pull and/or gymnastic holds
- core circuits

this week and next i won't aim for 50, just get progressively longer relaxed runs and do a strenf/power workout at least once each week.

looks pretty good. might be pretty toast come sat, but it's a rest day so.. then keep improving that long run.

if you go too hard on that BSS/SL RDL, first 2 weeks could be rough.. lool.

pc!