Adarq.org

I had the weekend off (I had planned to lift on Sunday but didn't end up making the time for it) but it actually turned out to be a great move as I felt fresh as fuck today and hit a 3RM squat PR 

ah nice!!

Bodyweight- 82.4

Squat-
60x5
100x5 as soon as I did this set I just felt so fast and knew today was going to be a good day
120x3 EASY
The pre-workout plan was to hit 132.5x3 but I just thought fuck it everything feels light and is moving fast and it's only 2.5kg more so I'll just fkn go for it.
135x3 =3RM 
127.5x3x2
100x7

Bench-
barx12
60x12
80x6
100x3
110x3 EASY!
105x4
95x7

Chin Ups (18kg attached)
5x3

Back Machine-
20x12
40x12
60x12
70x6
75x6

YEAH BOI!!! 

that's the spirit  haha. 

good stuff!

i'm about to order a soloshot3........ this clip has me excited.

<a href="http://www.youtube.com/watch?v=63iBywBqhOI" target="_blank">http://www.youtube.com/watch?v=63iBywBqhOI</a>


edit: and then, can't pull the trigger.. negative reviews always prevent me from doing so.. fu*k.

the art of making videos.

rest #2

feel good, but right adductor/right hamstring tendon are actually a bit achy .. so just resting again today.

right adductor from stretching it incredibly light yesterday, fml.

right hamstring/tendon from the run drills.

going to be increasing the intensity/volume/exercise selection of my bodyweight workouts



11/27/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = right adductor, right hamstring tendon a little
- from some of those drills & stretching, i'm so dumb
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 8:30 AM
- slept in, going to keep sleeping in the for the foreseeable future.. would love to still get up early though, just need to sleep earlier
- but i need to make sure i'm sleeping in and recovering 100%

log:
09:30 AM: food: ribs, mac and cheese, cashews, sourdough toast, black tea, coconut water
10:30 AM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
01:30 PM: workout: bw
- 3-5sec paused dead hang ng pullups: BW x 10 
- full dips: BW x 10
- 3-5sec paused dead hang wide grip pullups: BW x 6
- full pushups: BW x 20
- 3sec paused dead hang chinups: BW x 7
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing double leg calf raises, pause at the top: BW x 20
- standing single leg rdl's: x 20
- standing single leg calf raises: BW x 15
- single leg squat variation: BW x 15
- double leg glute bridge: x 20
- single leg glute bridge: x 15 (surprisingly weak on these)
02:15 PM: food: non-dairy cashew kefir
04:00 PM: food: spinach salad w/ olive oil/lemon dressing, cashews, strawberries, blueberries, lemon chicken, coconut water
04:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
- right ham tendon = bugged out, right adductor = tight
- crazy
06:00 PM: workout: recovery walk turned into progression walk & 1-mi PR attempt: MASSIVE WALKING PR: 1 mile in 11:39 (5.14 mph) - previous PR = 12:09 (4.94mph), -30s
08:00 PM: food: coconut water, non-dairy cashew kefir
10:00 PM: food: chicken sandwich on avocado toast, sea salt pita chips + hummus, banana chips
10:30 PM: stretch: everything before bed

stretch:
10:30 AM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
04:30 PM: stretch: hamstrings/calves/soleus/quads/chest alot, very good stretch
- right ham tendon = bugged out, right adductor = tight
- crazy
10:30 PM: stretch: everything before bed

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





workout: recovery walk turned into progression walk & 1-mi PR attempt: MASSIVE WALKING PR: 1 mile in 11:39 (5.14 mph) - previous PR = 12:09 (4.94mph), -30s 
- https://www.strava.com/activities/1293427915
- https://www.endomondo.com/users/26420622/workouts/1037888842

WTF. mind blown.

everything says 11:40, but my watch at the mile split said 11:39 and strava says 11:39 .. it was 11:39, annoying.













I've tried to go sub-12 many times, sometimes during dedicated walking phases, sometimes out of nowhere.. Never been able to crack that barrier (and hence the 5 mph barrier) .. and then just smashed it with a -30s PR, +0.2 mph. crazy.

Same shoes as last time, basically the same area.

Here's the old PR:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134537/#msg134537
- http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg134545/#msg134545

 

---

Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138),(18,139),(19,137),(20,138),(21,139),(22,138),(23,138),(24,?138?),(25,137),(26,136),(27,137)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12),(20,16.6,3:30?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(18,"official 5k (18:05), watch 5k (17:51), 3 x sub 6 splits, cooper's (2.10), 3 mile (17:18))]

Races: [(04,5k,18:52,18:37),(18,5k,18:05,17:51),(23,5k,19:17,19:08),(25,5k,19:29,19:17)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"none"),(27,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long"),(18,"none"),(19,"top of left foot slightly, right tib ant & left ham tendon as the day went on"),(20,"left hamstring tendon"),(21,"none"),(22,"ankles/achilles somewhat - random achy"),(23,"none"),(24,"none"),(25,"none"),(26,"right groin slightly, right hamstring tendon slightly"),(27,"right adductor slightly, right hamstring tendon slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"tight"),(22,"moderate"),(23,"loose"),(24,"loose),(25,"loose"),(26,"loose"),(27,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR"),(20,"very slight during my last 800"),(23,"major during 5k race"),(25,"morning"),(26,"slightly during walk")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10),(18,05:00AM,7),(19,05:00AM,6),(20,05:00AM,7.5),(21,05:30AM,7),(22,07:00AM,8.5),(23,05:00AM,6.5),(24,07:30AM,7),(25,05:00AM,5),(26,05:30AM,7.5),(27,08:30AM,10)]
- FORMAT: (day, wakeup time, hours slept)

saw my friend naveed last weekend. he's in town for a week or so to rest on his hike from the afghan border to the wagah border crossing near lahore, with this guy: https://www.nationalgeographic.org/projects/out-of-eden-walk/. he's also previously hiked from the khunjerab pass to gwadar, the whole length of pakistan. former marine and then BBC reporter who was one of the first people on the scene after the peshawar army school attack a few years ago where more than 100 kids were killed. intense guy.

damn..

and apparently, he's working with a few people here to organize a triathlon in upper hunza next fall. he said ironman but they won't get a single entrant if they try to do the full distance. that shit is hard enough at sea level, let alone 8,000+ feet up.

but y'all. a triathlon in hunza would be out of fucking control.

there's no way i can do it next year. first of all i'd have to get a lot better at swimming, and buy a bike. and then get better at swimming and biking. but if it goes well this year and they do another one then by god add it to the bucket list.

triathlon at 8000+ feet up? that's intense..

i def can't mess with the swimming. I think cycling would def be fun though, used to love riding my bike far & fast. I'm sure you'd probably find that easy to transition too. But swimming, rough hah.

800m folks

Guy who replied, works with them.. some high up position. Looks like this is going to happen.....