Adarq.org

3/13

Squat full

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1

3/15

225 x 1, 8
315 x 1, 1
365 x 1, 1
315 x 5

3/16

225 x 1, 8
315 x 1, 4
365 x 1
385 x 1

405 too tough for some reason, need to be well rested and feeling really good to get it.....

Need to start cutting some time, clearly i cannot gradually lower kcal and cut efficiently, so i have to just cut drastically in spurts.....

i dno. i like the slow approach. just look for a few things in your diet that are "useless" (sodas, sweets, some kind of useless junk) and cut it. it'll add up over a few weeks.

the slow approach is more of a "lifestyle nutrition switch".

but ya, spurts can help too.. having some lower calorie days out of nowhere can be good. fluctuations are usually powerful (with lifting, performance, nutrition, etc).

pc!!

these dudes are such nutbags, but it's fun to watch.

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

short highlight video of the london half. incredible how easy this looks for Mo, and it's a 61:XX. that's really crazy.

also that woman who won, "Purdue", looks like she really pushes it. impressive.

<a href="http://www.youtube.com/watch?v=_7Qb7SE5E-I" target="_blank">http://www.youtube.com/watch?v=_7Qb7SE5E-I</a>

Was it Hush?  Deaf woman being hunted by a guy in a white mask?  If so that was a pretty good one.

ya that was it. creepy shit. good movie.

ruthless.

man that is a serious dunk.

is it just me or in the kenya clips, runners have much better lean than most other clips?



vs



vs



one girl literally leaning back.



it's just something I always notice between Coach Hudson's clips and Jake's clips.

i'm not one for forcing it, but I just feel like I see some incredible lean from kenyan runners in most every clip .. incredible lean for long distance runners. fwiw, when i look at my shadow when i'm running, i seem to have a decent bit of lean. I just need to get used to 200 SPM turnover for endless miles

trying to journal early.

light run day.

stomach is lame today (feels very weird) .. odd. could have been related to how wrecked I felt yesterday.

edit: stomach is WRECKED today.

btw. FUCK JUMP ROPE.



03/16/2018

bw = 145
bw before bed last night = ?
soreness = forearms (jump rope)
aches/injuries = left knee barely, left/right ankle (jump rope), bottom of both feet slightly (jump rope), bottom of right big toe (jump rope)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 05:00 AM

log:
05:00 AM: oatmeal + pink salt + honey, water
06:30 AM: workout: light morning trot (grass): w/u, 1 hour @ 7:XX-6:55+9:XX, c/d
08:00 AM: food: rxbar
08:15 AM: workout: bw
09:50 AM: food: whole foods: custom sausage egg & cheese on an english muffin (because they didnt make any, asked if they could make me one lmfao), double chocolate muffin, orange juice, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar
02:00 PM: food: kapow: fried rice + chicken, water
02:30 PM: food: le macaron: milkshake + whipped cream
05:30 PM: food: tart cherry juice
07:00 PM: water
08:00 PM: food: tons of prunes, cashews, 2 x peanut butter cups (why?), water
TODO: dinner snack

workout: light morning trot (grass): w/u, 1 hour @ 7:XX-6:55+9:XX, c/d
- https://www.strava.com/activities/1455742780

knee felt fine. nice. hope i can push it hard for sunday's 5k.





workout: bw

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions (full ROM): x 30
S1: calf raises (shoulder width): BW x 50

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (full ROM): x 30
S2: calf raises (wide): BW x 50

destruction.