Adarq.org

a historical progress tracker is like the "progress tracker" (that I was also coding into the new forum FML) for one person but across the whole forum.

dno, could be useful.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg134537/#msg134537

walk: PR mile split attempt: SUCCESS
- second mile: 12:09 (-2s)
- so close to 5 mph .. that split was 4.94 mph 
- bw after walk, 148 lb. -6 lb like usual, soaked
- strava: https://www.strava.com/activities/1160769184
- also, ~8.9 miles in ~2 hours .. could have pushed the last 2 miles but said F it .. also left heel was a bit tender from both of the 12:XX mile splits.

08/30/2017

bw = 154
soreness = calves alot (right especially)



jump rope:
- 11 AM
- 1 hour straight, several mess ups (~20+)
- avg HR: 147
- max HR: 169
- lost 4 lb water, drenched
- right calf sore during the session, hard to do single leg hops .. knew this going in, but wanted to work it out
- don't think i've done that since boxing .. i used to be able to get through an hour non-stop with only ~2 or so messups, when i boxed.. lmao. Also had a different rope though, not as fast as this rope.. so might not be that bad.
- felt pretty good .. mostly relaxed .. if i felt shoulders tightening, tried to loosen back up, did a decent job of it.
- after some mess ups, took my time to get back into it, so like maybe ~30s or so to reset and loosen up my shoulders before getting back at it.
- legs felt fine, no prob



bw:
- 4:30 PM
- ng pullups: 7 normal + 5 dead hang
- full dips: BW x 10



bw:
- 6 PM
- chinups: BW x 10
- full dips with hips abducted/knees extended: BW x 10
- standing single leg raises: x 25
- standing single leg abduction: x 25
- wide grip pullups: BW x 5
- close grip pushups: BW x 25



walk: PR mile split attempt: SUCCESS
- second mile: 12:09 (-2s)
- so close to 5 mph .. that split was 4.94 mph 
- bw after walk, 148 lb. -6 lb like usual, soaked
- strava: https://www.strava.com/activities/1160769184
- also, ~8.9 miles in ~2 hours .. could have pushed the last 2 miles but said F it .. also left heel was a bit tender from both of the 12:XX mile splits.









trying to get this damn fat off. useless fat. useless uselesss uselessss.



amazing meal to finish off the night:
- medium spinach salad with carrots/mushroom/green pepper/tomatoes + vinaigrette + lemon juice
- avacado by itself
- a few slices of san francisco sour dough bread
- chicken fracesce
- grape fruit juice
- water w/ lemon

 

absolutely stuffed from it & all of the water w/ lemon I drank .. probably drank 5 glasses

AWESOME MATCH BETWEEN FEDERER & TIAFOE!!!

still going as I type this. 5th set, tiafoe just broke back to get on serve now it's 4/5 Federer with Tiafoe serving.

12/29/2017

bw = 154
soreness = calves alot (right especially), quads moderate
aches/injuries = big toe blister drained out completely

set my alarm for 8 AM, but slept in until 11 AM :/ really needed it though .. absolutely dead today. Also took a 2 hour nap from 4 PM - 6 PM.

evening walk:
- ~2 hours
- 8.4 miles in 2 hours
- calves so tight early on, eased up a bit throughout





did a ton of soleus stretching last night and today .. feels so good when i'm doing it and definitely loosens up my soleus, but also makes them more sore as time goes by.

right soleus is WAY tighter than left.




ps: watching federer / tiafoe, awesome match. 40/40 5/3 5th set for federer at the time of this post

Well my rugby league season is now officially over. Unfortunately we ended up boycotting the Grand Final, which I was going to play in as my ribs are now recovered (You can see me wearing the Green boots). We boycotted the Grand Final as a result of corruption by the head organisation and we were just sick of their bullshit and undemocratic ways that they run the comp. Unfortunately the media twisted the story and tried to make as out like thugs who were upset about suspensions, which were only the tip of the iceberg.

https://www.facebook.com/7NewsAdelaide/videos/1666333180063997/

At this stage the NRL are launching an investigation but it's not looking good for the club. They might kick our senior teams out the comp next year and suspend everyone for a year. But at least we stuck it up to the man on the day

that's pretty nuts. takes some balls to do something like that, so good on you & your club.

that footage of your club at the end looked a little nuts though!! lmfao.

also, I don't have facebook embed on here. I rarely even know how to link facebook videos. I'll check into it though, could be a simple module.

peace!

chill with the ice cream snickers bars.. but damn they are good.