6616
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6617
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: February 05, 2018, 11:22:25 am »6618
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 04, 2018, 03:12:58 pm »
Chelimo finally goes sub 4.. an hour or so after winning a 3km. That's nuts.
http://www.greensboro.com/blogs/wooten_running_shorts/paul-chelimo-breaks-four-minutes-for-first-time-in-camel/article_77ef6c78-092a-11e8-ae80-bf2152d068cc.html
he's a beast.
<a href="http://www.youtube.com/watch?v=fEHQ_rzJVoQ" target="_blank">http://www.youtube.com/watch?v=fEHQ_rzJVoQ</a>
he held back on the 3k, to make sure the college students enjoyed it..... LOL.
http://www.greensboro.com/blogs/wooten_running_shorts/paul-chelimo-breaks-four-minutes-for-first-time-in-camel/article_77ef6c78-092a-11e8-ae80-bf2152d068cc.html
he's a beast.
he held back on the 3k, to make sure the college students enjoyed it..... LOL.
6619
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 04, 2018, 10:29:03 am »
rest/bw
02/04/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors moderately, quads moderately
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- a bit worse today, especially on calf raises :/
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal w/ almond milk, banana, water
07:00 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: ice: iced behind right knee
11:30 AM: food: 4 egg sandwich on toasted sourdough with butternut lettuce (?)/blueberries/raspberries/honey, water
01:45 PM: food: rxbar, water
04:25 PM: leg drain: 25 minutes
TODO: superbowl party/food (lool!)
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10
S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3
S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3
S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3
good session.
02/04/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors moderately, quads moderately
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- a bit worse today, especially on calf raises :/
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal w/ almond milk, banana, water
07:00 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: ice: iced behind right knee
11:30 AM: food: 4 egg sandwich on toasted sourdough with butternut lettuce (?)/blueberries/raspberries/honey, water
01:45 PM: food: rxbar, water
04:25 PM: leg drain: 25 minutes
TODO: superbowl party/food (lool!)
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10
S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3
S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3
S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3
good session.
6620
Basketball / Re: NBA 2017 - 2018 Season
« on: February 04, 2018, 06:37:38 am »
wow at how Lebron/Cavs are turning out.. Lebron is playing awful, so much turmoil, losing by huge numbers, everyone looks depressed/discouraged.. seeing Lebron with his face in his towel last night, they have really fallen apart.
unreal.
From everything I know, alot of this falls on Lebron directly. It's like he forgot how to lose, and then how to gather his troops during these losses. Instead, he's demoralizing his troops.. Looking back, I guess Kyrie leaving was a bigger moment than I first realized. When did playing with Lebron become toxic? Last year? Or was it sooner? I'm hoping he turns it around.
unreal.
From everything I know, alot of this falls on Lebron directly. It's like he forgot how to lose, and then how to gather his troops during these losses. Instead, he's demoralizing his troops.. Looking back, I guess Kyrie leaving was a bigger moment than I first realized. When did playing with Lebron become toxic? Last year? Or was it sooner? I'm hoping he turns it around.
6621
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 04, 2018, 06:27:12 am »the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.
yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.
I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.
and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).
and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.
to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.
peace dude!
t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/
thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.
I might be able to get him on an 800m
<3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.that's a great thread too. That's when I was "disappeared"
(until ~2015?) while all of you were grinding away, getting after it.peace!
6622
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: February 03, 2018, 07:05:07 pm »
"The day my body catches up with my mind .. I will do things that will be remember forever. I'm sure of it." -- Jake Robertson
https://www.youtube.com/watch?v=NFBvlFqXkOA&t=8m30s
https://www.youtube.com/watch?v=NFBvlFqXkOA&t=8m30s
6623
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 03, 2018, 07:04:08 pm »
i've posted this before, good vid.
"The day my body catches up with my mind .. I will do things that will be remember forever. I'm sure of it." -- Jake Robertson
<a href="http://www.youtube.com/watch?v=NFBvlFqXkOA" target="_blank">http://www.youtube.com/watch?v=NFBvlFqXkOA</a>
"The day my body catches up with my mind .. I will do things that will be remember forever. I'm sure of it." -- Jake Robertson
6624
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2018, 02:29:00 pm »the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.
yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.
I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.
and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).
and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.
to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.
peace dude!
6625
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2018, 02:22:15 pm »
^^
02/03/2018
runlikeagirl update:
I posted this to the run group, just in case anyone else wanted to try and hit 3 mi tempo after 10 miles of work:
I told her I think this Michael dude would probably join in, he's older (~50ish?) but a real beast. He told us before the session that he would.
However, after the bridges, he stayed with the other group and didn't join up .. sux, he missed some great stuff!
We were definitely nervous before the tempo because, legs were feeling it, tons of wind, etc.. but, seems like we both have guts. I mean adarq.org crew knows I have some guts, so she's basically: honorary adarq squad.
Anyway, her 3 mi tempo vs mine was:
- 6:41 / 6:38 (strong headwind)
- 6:28 / 6:30 (strong headwind)
- 6:04 / 6:13 (strong tailwind)
To put that in perspective, I pushed the pace a ton on the first two miles, trying to grind hard through the wind. Though when I was fading, she jumped in and pushed. Alot of back and forth until we hit 2 miles. Then we stopped for a few seconds to discuss the last mile, and then took off.
she dusted me.
haha.
*** I. GOT. DROPPED. ***
her form is really pro .. looks elite, no joke. Stride freq is mostly around 200, consistent.. just really fast/smooth turnover.
I figure she can help me get to a sub 1:20 half & sub 2:50 full marathon, and I can help her go sub 5 in a mile & sub 18 for 5k.. lmfao.
02/03/2018
runlikeagirl update:
I posted this to the run group, just in case anyone else wanted to try and hit 3 mi tempo after 10 miles of work:
Quote
🇰🇪 awesome! 🇰🇪 tmw will be fun. Andrea and I are doing #2 with some half marathon stuff tacked on to the end, if anyone wants to join up! This is the plan: after the 5 w/u + 5 bridge miles, we're going to go back to A1A & finish with 3 miles @ <= 6:20, then coast out several light (~8ish min/mi) miles (~5 or so). Posting it here early in case anyone is interested. peace!
I told her I think this Michael dude would probably join in, he's older (~50ish?) but a real beast. He told us before the session that he would.
However, after the bridges, he stayed with the other group and didn't join up .. sux, he missed some great stuff!
We were definitely nervous before the tempo because, legs were feeling it, tons of wind, etc.. but, seems like we both have guts. I mean adarq.org crew knows I have some guts, so she's basically: honorary adarq squad.
Anyway, her 3 mi tempo vs mine was:
- 6:41 / 6:38 (strong headwind)
- 6:28 / 6:30 (strong headwind)
- 6:04 / 6:13 (strong tailwind)
To put that in perspective, I pushed the pace a ton on the first two miles, trying to grind hard through the wind. Though when I was fading, she jumped in and pushed. Alot of back and forth until we hit 2 miles. Then we stopped for a few seconds to discuss the last mile, and then took off.
she dusted me.
haha.
*** I. GOT. DROPPED. ***
her form is really pro .. looks elite, no joke. Stride freq is mostly around 200, consistent.. just really fast/smooth turnover.
I figure she can help me get to a sub 1:20 half & sub 2:50 full marathon, and I can help her go sub 5 in a mile & sub 18 for 5k.. lmfao.
6626
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2018, 02:13:08 pm »
long run workout. one of my favorite sessions ever. was pretty insane & the weather was nuts (raining/pouring occasionally/windy). had like 3 workouts in it: bridges, fatigued tempo, long run mileage/total time on feet.
02/03/2018
bw = 145
bw before bed last night = 148
soreness = calves slightly, hamstrings slightly/adductors moderately (wow, from like 10 total reps each leg WTF lmao..)
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- scared me (little twinge) a few times during the workout, around mile 3 and 6/7 or so .. then it disappeared thankfully.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal w/ lots of honey & pink sea salt, water
06:30 AM: workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- one GU at mile 12 .. testing it out
- tasted AMAZING (kiwi strawberry)
- made my stomach feel a little odd until I got some water
- this was during the transition mile
09:15 AM: food: another gu! (salted watermelon), tasty! hah
09:30 AM: food: panera bread: lots of ice cold sprite, sausage egg & cheese on a bagel (very good! surprising)
11:00 AM: food: protein + almond milk, water
01:00 AM: food: protein + almond milk, water
01:15 PM: nap: 1 hour (passed out, dead from workout)
03:00 PM: food: banana, water
04:00 PM: food: rxbar
05:30 PM: food: spinach / butternut lettuce salad in olive oil/lemon juice, sauteed yam, grapeleaves, avocado toast, blueberries/raspberries, water
08:30 PM: food: protein + almond milk, banana, water
08:35 PM: leg drain: 30 minutes
lots of protein today .. trying to make sure my legs recover fast.
workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- https://www.strava.com/activities/1389604781
tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.
Andrea hit 6.04 on her third mile...... absolute beastmode. \o/
By the time we started the 3 mi tempo, our watches were at ~13 miles.. so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.
epic session.
I pushed it on a few of those bridge reps too.
btw .. I was looking insanely ripped after that workout .. and I only lost ~6 lb water. shredded af.. hah. got to keep shredding
poop:
top of right foot hurting a bit, tied my shoes too tight I think .. I re-tied them before the tempo :/ tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that's all it is.
02/03/2018
bw = 145
bw before bed last night = 148
soreness = calves slightly, hamstrings slightly/adductors moderately (wow, from like 10 total reps each leg WTF lmao..)
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- scared me (little twinge) a few times during the workout, around mile 3 and 6/7 or so .. then it disappeared thankfully.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal w/ lots of honey & pink sea salt, water
06:30 AM: workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- one GU at mile 12 .. testing it out
- tasted AMAZING (kiwi strawberry)
- made my stomach feel a little odd until I got some water
- this was during the transition mile
09:15 AM: food: another gu! (salted watermelon), tasty! hah
09:30 AM: food: panera bread: lots of ice cold sprite, sausage egg & cheese on a bagel (very good! surprising)
11:00 AM: food: protein + almond milk, water
01:00 AM: food: protein + almond milk, water
01:15 PM: nap: 1 hour (passed out, dead from workout)
03:00 PM: food: banana, water
04:00 PM: food: rxbar
05:30 PM: food: spinach / butternut lettuce salad in olive oil/lemon juice, sauteed yam, grapeleaves, avocado toast, blueberries/raspberries, water
08:30 PM: food: protein + almond milk, banana, water
08:35 PM: leg drain: 30 minutes
lots of protein today .. trying to make sure my legs recover fast.
workout: long run workout with Loco Rio & Andrea: (legs sore, epic weather: rainy/windy but beautiful) 20 mi total @ 5.x mi w/u, 5.x mi bridges, 1.x mi transition, 3 mi HM tempo @ {6:38/strong headwind, 6:30/strong headwind, 6:13/strong tailwind}, EZmiles until 20
- https://www.strava.com/activities/1389604781
tempo was supposed to be 6:20 but, wind/elements made it pretty rough, which is fine/great.
Andrea hit 6.04 on her third mile...... absolute beastmode. \o/
By the time we started the 3 mi tempo, our watches were at ~13 miles.. so, pretty cool to be able to hit those times after all of that prior work/time on our feet. Good stuff.
epic session.
I pushed it on a few of those bridge reps too.
btw .. I was looking insanely ripped after that workout .. and I only lost ~6 lb water. shredded af.. hah. got to keep shredding
poop:
top of right foot hurting a bit, tied my shoes too tight I think .. I re-tied them before the tempo :/ tied them tighter because they were soaked etc, needed them to feel more stable. bleh! probably a bit of bruising on top of my foot, hope that's all it is.
6627
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 03, 2018, 11:35:46 am »6628
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2018, 10:05:45 pm »
rest/bw workout
^^
go hard or suffer the rest of your life.
02/02/2018
bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM (slept in)
log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10
those small amount of lunges made me sore.......... wtf. lmao. sosad.
^^
go hard or suffer the rest of your life.
02/02/2018
bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM (slept in)
log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10
those small amount of lunges made me sore.......... wtf. lmao. sosad.
6629
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 02, 2018, 04:04:27 pm »6630
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 02, 2018, 04:02:15 pm »
nice chelimo interview
<a href="http://www.youtube.com/watch?v=AtNNo25poTE" target="_blank">http://www.youtube.com/watch?v=AtNNo25poTE</a>