Adarq.org

PLAYOFFS.

WOW AT CHIEFS/TITANS ENDING.

HOLY FUCK.

found the name of the park nearby with hills, it's called Three Hill Park. Funny, i've been referring to the hills as #1, #2, and #3.. haha.

here's some photos I found online:







there's lots of fitness stuff that goes on there.

anyway from those few photos, seems like a decent set of hills, especially for south florida.. don't know of anywhere else other than the landfill park (lmfao) that has hills like that.. well, other than "bridges". SFL runners, run bridges for hills.

dno, everything looked pretty harmless.. but kyrie did extend his elbow out though in a weird way. looks almost like an attempt to be a bit dirty but not fully committing to it.. 

https://i.imgur.com/OevPe3Z.gifv

rest/walk.

01/05/2018

bw = 144
bw before bed last night = 151
soreness = none
aches/injuries = left knee slightly (probably from locking my knees out )
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 06:00 AM

log:
06:30 AM: food: oatmeal + honey, water
07:30 AM: workout: light walk: 8 miles @ 2.5 flat/grass, 3 hills (676 ft total), 2.5 flat/grass
- calves a bit beat up from that workout, felt fine during
10:00 AM: food: chocolate muffin, pink lemonade, water
01:00 PM: food: cashew/almond trail mix, water
04:00 PM: food: sauteed yam in olive oil/pink sea salt, cajun chicken, sourdough rye, water
04:45 PM: massage: got my dad to try and find the spot on my calf and mark it with a pen, every time he went into that spot it hurt like fu*k. neck hurts after lol.
06:30 PM: food: cashew/almond trail mix, prunes, water
07:30 PM: stretch: straight up (hit calf hard) - right adductor a little tight, left knee bugging a little
08:00 PM: food: wholefoods: smoothie w/ whey, cookie
10:30 PM: food: 3 x banana, water

stretch:
07:30 PM: stretch: straight up (hit calf hard) - right adductor a little tight, left knee bugging a little

icing:
self massage:
leg drain:
contrast showers:
naps:

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144)]
- 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")]
- 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 )")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

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

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

some good workout clips at the end.

<a href="http://www.youtube.com/watch?v=UCmGZR40mwQ" target="_blank">http://www.youtube.com/watch?v=UCmGZR40mwQ</a>

05-01-17

Workout

Chinups
BW x 4
+10 x 4, 4, 4

Wide Grip Pullups
BW x 7, 7

Barbell Rows
50 x 8, 8, 8

Low Incline DB Press
14 x 16
18 x 10, 9

Standing DB OHP
12 x 9, 9, 7

SS1A Lateral Raise
6 x 14, 13, 13

SS1B₁ Preacher Curl
20 x 14
22.5 x 3 [lol!!!]

SS1B₂ EZ Bar Curl
22.5 x 7, 7

Straight Bar Pushdown
18.75 x 15, 14, 14

Notes

Fuck that felt good.

I'll get back to tracking BW from tmrw.

I think want to keep running as a relative priority since it makes me feel real good, so I'm going to have to think about how to handle lower body lifting with it? Any suggestions adarqui? By running I mean slower distance-y type running rather than the intervals I was working w/ before. I guess I could just use the same protocol, since this form of running is probably even less taxing muscle-wise once adapted.

nice! yea from experience, it's less of a programming problem if the running intensity is slow. but just need to make sure the "break in period" is a bit gradual. Don't want to just go hard into running + hard into lower lifting, run with "sore legs", and then get all kinds of aches/problems. So after your first few lower sessions, just light walk/rest until the soreness is basically gone, then get a few runs in, repeat. For at least 1 week, probably 2. After that, should feel alot better I imagine. I'd definitely try to mix the two though, ie, legs Day 1, run Day 4, legs Day 5, run Day 8, legs Day 9, run Day 11 .. etc. stuff like that.

pc!

i found a really good stretch for my left calf.. standing up very straight (expanding ribcage/extending spine), locking my legs out, extending toes (toes up), pushing my hips forward a bit (squeeze glutes).. (optionally reaching up as well) so just like, normal stuff.. heh.