Adarq.org

rest/bw workout

01/31/2018

bw = 143
bw before bed last night = 146
soreness = lats moderate, chest slightly, calves barely
aches/injuries = left "ankle/achilles" slightly
cramping = none / heart burn at 4 AM
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9

wakeup = 07:30 AM

log:
07:40 AM: food: oatmeal w/ blueberries & honey/sea salt, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
02:30 PM: food: kapow: chicken pad thai with egg, tons of water
03:00 PM: food: pistachio gelato
07:00 PM: food: 4 x egg sandwich on toasted sourdough rye, 2 x avocado toast on sourdough rye, banana, water
08:30 PM: leg drain: 30 min
09:30 PM: food: almond milk



workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions: x 10
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 8
S2: pushups: BW x 15
S2: standing single leg abductions: x 10
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg abductions: x 10
S3: calf raise variation: BW x 10

S4: dead hang ng pullup, 5sec pause at the top: BW x 5
S4: full dips, 5sec pause at the bottom: BW x 5
S4: standing single leg abductions: x 10
S5: calf raise variation: BW x 10

S5: dead hang chinups, 5sec pause at the top: BW x 5
S5: close grip pushups, 5sec pause at the bottom: BW x 5 (lol)
S5: standing single leg abductions: x 10
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg abductions: x 10
S6: calf raise variation: BW x 10

nice workout. feel stronger than last session BUT still sore, so it affected me.

http://www.adarq.org/progress-journals-experimental-routines/gukl-does-531/msg138964/#msg138964

i'll post it!

But now time for a LIFE 

today I found out I passed my med school finals, will graduate with honours and then begin work as doctor in August after 6 years of straight slaving and being broke 24/7.



Party time!

This photo I took ...... is SOLID. #truth

Molly Friel -> qualified for olympic trials at age 50

https://www.runnersworld.com/masters/california-woman-qualifies-for-olympic-marathon-trials-at-age-50

great stuff.

also a podcast, will listen later:

https://itunes.apple.com/us/podcast/the-rambling-runner/id1257440830?mt=2&i=1000400929976
- interview notes:
- CIM = best marathon
- pacers for pace groups at CIM talk & help the runners alot, keep their mind off things
- she doesn't stretch
- biggest advice: take a yoga class, strength train, take the recovery stuff serious

athlinks:

https://www.athlinks.com/athletes/34060428/results

sick shot.

nice hops on that power skip.

track, then rest!

Didn't know if i'd be able to run today ... felt good. Turns out, ran very well. hah.


01/30/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, DOMS: lats moderate, chest slightly, biceps slightly
aches/injuries = calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: ~4 (hard time falling asleep, sucked).

wakeup = 04:50 AM

log:
05:00 AM: food: eat quick!! oatmeal + sea salt + tons of honey, water
05:45 AM: workout: morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
07:00 AM: food: rxbar/protein bar
08:00 AM: food: double chocolate chip muffin, protein + vanilla almond milk
02:00 PM: food: 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, banana, water
08:15 PM: leg drain: 30 minutes
09:00 PM: food: 2 x banana, protein + almond milk, water

workout:
morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
- https://www.strava.com/activities/1382824539

weather was unexpectedly cool as well, great day.

didn't get much sleep (maybe 4 hours?) but felt great.

i think that "long run" i did on sunday woke my lungs up.





btw, beastmode woman recap: she was feeling run down from this weekend (hard 5k saturday, pacing half for a friend @ ~8:50 on sunday). anyway, still destroyed the w/o. Hung with the "fast group" (fastest men) like usual and crushed the 800's. nuts.

^^ will recap on occasion because she's motivating. you can see she was feeling run down & that's what she said, workout seemed a little harder than it should have been, but she just knows how to push herself & fight the pain, so competitive. #impressiveAf.

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

Brenda talking about doing a 5k race, and how she knows she can hang with the leaders & hit a hard 2 mile, then wants to try and hold on for the rest.

i'm not alone!

<a href="http://www.youtube.com/watch?v=C4F4NI-ji1Q" target="_blank">http://www.youtube.com/watch?v=C4F4NI-ji1Q</a>