Adarq.org

BW: 89.4kg
Activity: ? (no fitness tracker)
Misc: n/a
Diet Compliance: 3/3
Mobility:
Skill work:

Training today.

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BS 3x2x150^K(PR), 3x2x150^KB
Dips 10xBW(91), 17xBW(PR)
Drop step dunk practice (in gym)

Notes: 
why is 150kg so hard? And i really regretted having bought a piece of shit TENS unit which doesn't fucking work and my back is not happy lately because it turns out foam rolling is not a good substitute to the relatively high quality TENS massage. Fuck KOGAN as a staff, label and crew. If you are googling for Kogan TENS - DONT BUY IT.

haha.

googled "FUCK KOGAN", not what i expected.

the full footage, higher quality clips too.

<a href="http://www.youtube.com/watch?v=i1J3EXcLIts" target="_blank">http://www.youtube.com/watch?v=i1J3EXcLIts</a>

dude that's really nuts.. this kid has windmill reverse dunks on lock, and that's not easy to do, especially in game, especially at his height.

freak.

Found this one.. filter by 1 mile races!!!

http://www.runningintheusa.com/Classic/MapList.aspx?DateRange=All&Distance=1M


Broward races:

http://www.runningintheusa.com/Race/List.aspx?DateRange=All&State=FL&County=Broward

Trahan ran 2:59 for his first marathon and lost ~3 minutes peeing/tying his shoe..... surprising.. no real prep for it. Sometimes you have to just go for it.. He qualified for Boston, and he's pretty young soo.. Seems like he has some decent marathon performances in him if he takes it seriously, which he should because it gives him a ton of angles for expanding his brand/business etc.

<a href="http://www.youtube.com/watch?v=l6qp1rb3PZA" target="_blank">http://www.youtube.com/watch?v=l6qp1rb3PZA</a>

- run 7.01 km in 33:12
felt fast, full of energy. evenings still easier than mornings. hit 5.00 km in 23:12, which is just 0:12 behind my december goal for a 5k...in the middle of a longer run. good.

- stretch
calves a little tight

solid!

that's how i see most experienced do their tempo too.. 1 run, with 2-3+ mile warmup, tempo in the middle, 2-3+ mile cool down.

beautiful form

more rest.


12/12/2017

bw = 142
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 8:30 AM
- better

log:
09:00 AM: food: almond milk, water
11:00 AM: food: sautee'd yam in olive oil/pink sea salt, sauteed spinach, blueberries, chicken, yellow rice
04:00 PM: food: orange chicken, almonds, cashews, prunes, mint dark chocolate
05:30 PM: workout: walk with dogs ~3 mi
07:30 PM: food: grilled chicken breast, sourdough rye
10:00 PM: leg drain: 30 minutes (not painful)
01:00 AM: food: non-dairy cashew kefir, water

stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 30 minutes (not painful)

contrast showers:
naps:

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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)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

Isaiah Rivera destroying a session: