Adarq.org

08/19/2017

bw = 158
soreness = right calf alot, left PF barely
aches/injuries = left PF barely

well there goes the plan to jump today .. right calf is just way too sore, def can't do anything.



resting hr test:
- 48 lowest, according to my garmin
- i've never tried to obtain my resting HR with my garmin + chest strap soooo .. will do this maybe once a week.





stepup death session:
- ~24" box height
- ~50 minutes
- 500 total stepups
- each split (except for the very last) is 50 step ups total
- brutal af.
- HR consistently 85-95% of max
- lost ~6 lb of water in 50 minutes
- completely dead by the end .. wanted to actually go for 1 hour, couldn't even do it.








I think I might actually utilize stepups more so than lunges ... less of an eccentric component, but, also more of a hip flexion component. Since the box is ~24" high, I have to flex my hip to ~90 deg in order to get my foot up there. So this may actually be a better exercise than lunges, specifically for sprinting. I mean they are definitely both effective, but high volume stepups might lead to less soreness AND target my hip flexors more. I could manually flex my hip to that position during lunges, but when you get tired it'll suffer. High box stepups forces it.

not sure yet.



todo:
- light walk
- bw



bw:
- 5:30 PM
- chinups: BW x 10
- full dips: BW x 10

walk:
- 6 PM
- decent pace, felt good
- 6.3 mi @ ~4.x mph, forget

bw right after:
- ng pullups: BW x 10
- full dips: BW x 10
- standing straight single leg lifts: x 30
-- really good
- standing single leg hip abduction: x 30
-- really good
- pullup holds at the top: x F
- dip holds at the top, leaning into planche: x F
- calf raises: BW x 30


153 lb. tonight.. lost a ton of water/glycogen.

he looked good then, probably looks so much better now.. HEH

<a href="http://www.youtube.com/watch?v=W0ZmW3sagT0" target="_blank">http://www.youtube.com/watch?v=W0ZmW3sagT0</a>

8/18

400's (2 mins between reps, 12 mins between sets)

half mile jog
dynamic stretches
set 1: 1:21, 1:18, 1:14, 1:13
set 2: 1:14, 1:18, 1:23, 1:24 (dammit what a dropoff. Still decent progress though)

great stuff! and ya drop off city lmfao!!

i remember that's way better overall than the last time you did it.

slow motion routine is cool. Zach Ruffo

<a href="http://www.youtube.com/watch?v=O8jF6DX_LOQ" target="_blank">http://www.youtube.com/watch?v=O8jF6DX_LOQ</a>

created the thread just because of this video:

<a href="http://www.youtube.com/watch?v=ExT6l4_euLI" target="_blank">http://www.youtube.com/watch?v=ExT6l4_euLI</a>

Some good questions by stephen smith, but mayweather fails to satisfy in answering them.

<a href="http://www.youtube.com/watch?v=02_9Fnrgx_w" target="_blank">http://www.youtube.com/watch?v=02_9Fnrgx_w</a>

nice thanks!

dno man I thought he mostly gave some great answers.. when he did skate around some questions it was obvious & I actually cracked up a bit, like when he was acting like he lost a step & who knows how this fight will turn out.. that was funny & you could see him trying not to crack up.

his answer about Floyd vs Berto compared to Pac vs Horn was great. His rant about Conor using the Floyd blueprint yet people love Conor & hate him was great. Him talking about being an American, loving this country, rising out of the hood - American dream was good. Talking about health #1, family #1. Calling out DLH was expected & solid. When he reminded Smith that his last KO was Ortiz, that was funny.

lots of other things to mention but that's what I remember. good interview, I liked it.

pc!

Quote from: adarqui on August 18, 2017, 02:53:16 pm

sick

<a href="http://www.youtube.com/watch?v=Ggq0ZTuPB3c" target="_blank">http://www.youtube.com/watch?v=Ggq0ZTuPB3c</a>

I don't know why, but I read it as sister's wave pool and then I realized it was slater's wave pool lol when I was in the thread. That's awesome.

hah

ever thought of surfing?

ya, but no. hate the ocean. too scary for me. :d

if i had access to a wave pool i'd definitely try it. I used to skim board but that's along the shore line.

pc!