Adarq.org

i like the 1 mile warmup every day idea

also congrats on entering your first half marathon this summer

yeah wayne ellington is so underrated, he has laser guided precision on his shots and elevation....

yup. he's a beast.

derrick jones jr played great last night too. he's so fun to watch. Hope he gets more playing time. Lots of nice dunks last night.

right now beating the pacers.



I just don't see how they will lose this momentum as the season goes on .. I mean people keep getting injured, and someone else steps in and they win. This team is solid. Been saying that since last year, such a deep squad.

HEAT!!!!!!!!

rest/walk

These came out cool.







01/10/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, quads moderately, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
07:30 AM: workout: (12 miles total): light walk: 12 miles total: 9 miles @ 15:XX (light), 3 miles @ 14:XX (moderate)
11:00 AM: food: chocolate chip muffin, pink lemonade, 3 x banana, water
02:00 PM: food: sauteed yam in olive oil/pink sea salt, lemon herb chicken, water
03:30 PM: nap: 40 minutes
07:15 PM: food: orange chicken, 2 x banana, 4 x sourdough, almond milk, water
07:00 PM: stretch: soleus during dishes


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
03:30 PM: nap: 40 minutes





workout: light walk: 12 miles total: 9 miles @ 15:XX (light), 3 miles @ 14:XX (moderate)
- https://www.strava.com/activities/1350181682

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: adarqui on January 09, 2018, 08:05:48 pm

heat with tons of injuries, still pulling out W's... such a deep squad IMHO. Now #5 in the East.. If they are completely healthy come playoff time, be careful, lots of weapons.

legit fight happened in this game but would have been longer if serge ibaka wasn't suspended already earlier..... they def woulda gotten some real punches in if serge didnt just comeback from suspension

<a href="http://www.youtube.com/watch?v=lFBzJKny2B4" target="_blank">http://www.youtube.com/watch?v=lFBzJKny2B4</a>

ya saw that last night. james johnson jumped the gun there, most likely.. no reason to throw a damn punch wtf. dude relax. should be suspended like 3 games.

great game last night.

HEAT are legit.

<a href="http://www.youtube.com/watch?v=CiwJ40p0MrM" target="_blank">http://www.youtube.com/watch?v=CiwJ40p0MrM</a>

lance would be a star if he had emo control......

<a href="http://www.youtube.com/watch?v=IQF5oAiZNaU" target="_blank">http://www.youtube.com/watch?v=IQF5oAiZNaU</a>

#4 is insane.

#2 is nasty.

i can picture stephenson tearing it up at rucker park.

Members have wondered where you've been, so thanks for stopping by and giving us the recap!

Solid numbers for everything you listed, as expected .. but sux about the knees .. don't wreck them, just be careful, health #1.