Adarq.org

Quote from: adarqui on February 01, 2017, 04:31:55 pm

corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.

I remember when I was doing martial arts as a kid .. out of nowhere I lost all of my flexibility, when I was like ~12 or something. Like literally the next day, I couldn't get into various stretch positions. My dad is super inflexible.. He also remembers how I just "flipped the stiff switch". I'm definitely more flexible than him though, because i've worked on it somewhat over the years.

That's cool about the kurz stretches/5 minutes.

And ya it's weird how the corrective stuff always gets sidelined.. it really makes no sense. You have to trick your mind into making it more important than lifting/performance training etc.. With me though, i've done that several times and end up getting hurt from mobility/flexibility training. I'm at the point again where i feel like never stretching again. HEH.

Played ball last night. We won but more importantly I felt great and bouncy going into the game. A few light pre-game dunks off 1 foot help that too. Tried a couple of 2 but just couldn't grip the ball well enough to land it. Funny how the body was feeling so average earlier in the week and this happens. Pulled up really well from the game. I was going to deload next week but given I have only lifted once this week I'll get another upper session in and maybe call this week the deload. Will see how the body feels on Sunday and call it from there.

Super excited as I'm trying out my first MMA class tonight and then BJJ tomorrow night at the same school. I've done plenty of martial arts so not too intimidated but will still be interesting going to a new school. The MMA is called Tactical MMA and is more MMA style training with a focus on self defense as well. Can't wait.

ooooo sick!!

curious to see how that went.. i imagine it was exciting/fun.

foam rolling never had any noticeable effect for me except being uncomfortable.

it's weird.. I have a similar experience with stretching & foam rolling, but foam rolling has proven to be on average much more useless (for me). Sometimes it makes me feel amazing, and I feel so springy, sometimes there's no effect, and sometimes it makes me perform worse/like crap.

I remember a few jump sessions where I just felt amazing after foam rolling.. I can distinctly remember how great I felt. I've had similar situations with stretching (especially with stretching+running). But, i've had far more negative experiences with both. I've also injured myself several times stretching. What's odd to me, is how I can stretch and feel great .. then out of nowhere, doing the same stretches, I get wrecked. I guess everything can eventually be lumped into that scenario though; just things falling apart out of nowhere. Static stretching my quads seems fine, but calves/hamstrings can tweak hard out of nowhere - when doing static.

pc!

corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

yesterday:

rest




01/31/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings alot, quads alot, glutes alot, calves slightly
aches = left knee barely (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- cereal + 2% milk
- green tea
- banana



Food

4 PM
- la fontana

- some pizza slices
- bread w/ pesto
- small bit of eggplant parm
- green tea



Session: Evening

5 PM

- just some pullups and pushups

getting stronger w/ bw stuff again



Food

6 PM

- 2% milk



Food

10 PM

- protein fruit smoothie



Food

4:30 AM

- cereal + 2% milk
- english muffin + butter
- water w/ lemon



iced my left knee a bunch.

iggy needs to be ejected for holding on to ref like gtfo my way of my celebration.... james harden learned it the hard way when he got in artests way of celebration:

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

i remember that.. foul as fuck. artest is a nutbag.

damn.. he got real personal with it.

http://www.espn.com/nba/story/_/id/18589897/lebron-james-cleveland-cavaliers-throws-gauntlet-charles-barkley-hater

d-wade backs up lebron:

http://www.foxsports.com/nba/story/lebron-james-charles-barkley-dwyane-wade-cleveland-cavaliers-013117

i don't mind Lebron sticking up for himself like that, but Barkley is also correct that Lebron is being a whiney bich lately. Dude's team is pretty stacked. He, his coach, and his teammates need to figure it out.

the injury hurt so much when it happened that i felt nauseated and lightheaded. there are a LOT of nerves in the tips of your fingers. it hurt for a couple of weeks and then stopped. the nail is about 4/5 off now. not going to hurry it along, just keep it under a bandaid most of the time so it doesn't get caught on anything and be patient.

when i lost my big toenail when i was in high school it grew back through the skin and got badly infected, had to have surgery. but that didn't hurt as much as this one did.

unrelated: i got food poisoning last night. food poisoning suuuuucks. and it sucks to wake up and feel hungover despite having not drunk anything.

Ya i remember you had to get surgery for that toe issue, that's nuts.

Sometimes I think about how many times I would have died, if I were alive thousands of years ago. Arm breaks would have gotten me each time, same with strep throat probably. Big toe issue might have been your undoing. crazy.

Quote from: adarqui on January 31, 2017, 04:23:40 am

injury life.




01/30/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 5 AM
wakeup = 12 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = left knee slightly (patella)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee slightly
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12:30 PM

- cereal + 2% milk
- green tea
- banana



Food

4 PM
- pei wei

- sesame chicken
- green tea



Session: Evening

5 PM

- lots of pullups/chinups/neutral grip pullups
- lots of dip variations
- 4 x 100 calf raises

decent light w/o



Food

8 PM

- brie + crackers
- water w/ lemon



Food

10 PM

- protein fruit smoothie



Food

4:30 AM

- cereal + 2% milk
- banana



iced my left knee a bunch.

What do you use for the protein fruit smoothie?  I used to get them at my old gym but havent had one in forever.

premade, i dont have any supps. I got a ton of these Naked smoothies at publix, buy 1 get 1 free.. saved like $60 lmao! They are really good.



the protein ones arent packed with high quality protein i imagine.

they are good tho ;d