Adarq.org

Thanks bro!

Bench-
aarx12
60x12
80x6
100x3
110x2
120x2 
110x3
100x8 

Incline DB Bench-
10x12
20x12
28x5
36x5
30x10

Chin Ups-
30kgx3
15kgx8
10kgx8
dead hang- 35 seconds

I'm off to Brisbane for 8 days so won't be posting for a while. Merry Christmas to everyone!

aah!! enjoy it over there man. Imagine you're going there to see family & such?

Some nice PR's before you head out, solid.

16 December 2017

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg , ties 1RM 
-Again barely failed 2nd rep @60.

HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Stong and solid and all , but:
The concept here is to get those more and more solid staying at the same load, but i am not sure its working. Have vids of 3 weeks, will do yet another and upload during Xmas.

DIPS:
16@BW ( +2 reps ) , 
10@BW+5kg , ties
7@BW+10kg ( -1 rep )
7@BW+15kg ( +2 reps ) , 
15@BW
-Incredibly strong. 7@15 is nuts. 16@BW too. I guess im good at dips for some reason ( naturally strong tris maybe? ).

DEAD-HANG CHINUPS:
12@BW ( -1 rep )
8@BW+5kg , ties
7@BW+10kg ( +1 rep ) ,
5@BW+15kg
11@BW ( +1 rep )
-Very happy with 7@10kg. 15kg still too heavy to pull 6th time.

PAUSED SEATED CALF RAISE MACHINE:
12@70kg ( +5 kg )
12@70kg ( +5 kg )
12@70kg ( +5 kg )
-Some ROM compromise in last reps of each set but still solid and very strong.

wtf ^^

 

yea you are becoming a dip machine.

^^ note to self: stop thinking about sub3 and start thinking about 2:55 .. need to set my goals bigger. By setting them to sub3, i've hit 3:03, 3:02, 3:01, 3:00 ... need to hit 2:55 .. need to hit sub3 km's whenever I want.

GOAL: sub 3:00 1km
EFFORT: 3:00 1km

FUCK
MY
LIFE

literally just had to run faster for like 6 meters of the effort. insanity.

12.43 mph @ 4:50 pace but damn man, needed 12.44 mph @ 4:49.

sdg0ksf0-bk
sbskfo
gkb
sf[k
p[flbn
[24tkb
4[1kb[
pfdkb
pd'fln
p[rtln
p[rtwp[bkr[
nkr
[pwblwe
g[er
[]e;r
[f;er
glerp[
k
e[prkhwe
r[pkger
o[kge
rwp[k

still a by 1s.. but

 

FUUCCKCKCOKCCOKCKC

 

 Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat. 

speed day.



12/19/2017

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: sauteed yam in olive oil/pink sea salt, chicken breast, almond milk, LOTS of water
02:00 PM: food: almonds, cashews, almond milk, sweet green tea
02:45 PM: leg drain: 30 minutes
05:00 PM: food: water, almond milk
07:30 PM: workout: 1km PR @ 3:00 / 4:50 min/mi (-1s)
09:15 PM: food: big burger & sweet potato fries, 2 x water
11:00 PM: food: 1/2 coconut water drink - something my dad got me, sucked, had sugar in it

stretch:
icing:
self massage:
leg drain:
02:45 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed: you've got to be kidding me. wanted sub3 1km & got 3:00 / 4:50 min/mi.. FU*K@@!)EK@) - PR (-1s) - ran in the dark
- https://www.strava.com/activities/1320348113

3:00 man....... what a wreck. i'm going to kill this shit soon and get my 2:59.

still happy though, but ridiculous.

there's less room for error on these 1k attempts than there is with a mile. You start doubting yourself/let up for one second and you are wrecked.





solid cadence/pacing.. needed to be slightly faster

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

run like a girl. they are doing 200's i think, 31-32s.

<a href="http://www.youtube.com/watch?v=affCA4a8Cv0" target="_blank">http://www.youtube.com/watch?v=affCA4a8Cv0</a>