9841
Boxing / Boxing VR (Virtual Reality)
« on: December 24, 2016, 12:00:19 pm »
boxing vr misc
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9842
800m+ Running and/or Conditioning / Re: The Misc Running Records Thread
« on: December 24, 2016, 02:34:25 am »http://www.usatf.org/statistics/Records/masters_roadLDR.asp
Insanity strikes more raw and powerful than ever!
Guys in their 70s running sub-3h marathons and guys in their 80s running them sub-4h.
Guys over 70yo completing 100 mile races. In good time too, sub-24h , but i don't even care for that, just finishing a 100 miles race is insane enough.
But what about 5km that requires speed too?
21:59 , Warren Utes , 81 years old!!!
26:33 Hugh Campbell , 88 years old!!!!!!
33:46 Henry Sypniewski , 90 years old!!!!!!!!!#@$%@#$%@$^&*()_FFFFFFUUUUUUUUUUUUUUU
I am really lost for words!
dude........ it's ridiculous. what's funny is, what's more impressive? 33:46 5k @ 90 or ~14:xx 5k @ < 15-30 ... some of these age group records are crazy.. I imagine 33:xx 5k @ 90 is insane when you compare it to how many people at 90 can even finish a 5k..
T&F is cool.. age group records make it even more interesting.
I hope if I live to 90, that i'm still able to run.. and trying to set world records..
9843
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 24, 2016, 02:31:47 am »
USATF RUNNING CIRCUIT RECAP 2016
http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=191348
cool, usatf.tv
http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=191348
cool, usatf.tv
9844
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2016, 11:23:35 pm »
REST DAY.
12/23/2016
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~5 AM
-
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly, upper body (lats especially) slightly
aches = none
injuries = 2 toenails black, left shoulder slightly, right toes/forefoot pad moderately
quad stretches throughout the day = hardly any
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0
Foot Recovery
- walked around barefoot on rocks.. believe it or not this has helped me before, really stretches out the small muscles in my feet/toes & can apply some deep tissue pressure
- helped alot
Food
11:30 AM
- big bowl of cereal + 2% milk + honey
- green tea
- banana
Recovery
1 PM - 1:20 PM
- leg drain
-- feet were especially throbbing, more than previously .. maybe inflam in my feet from the toes/foot pad issue
-- felt better after
Food
4 PM
- half of a philly cheese steak
- pasta fagioli
- fries
Food
5 PM
- cookies and cream milkshake from kilwins
Session: Evening
6 PM
- barefoot
warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 3
- lats very really sore
pushups (shoulder width): BW x 10
- chest very sore
calf raises (neutral): BW x 45
pullups: BW x 3
pushups (wide): BW x 15
calf raises (internal rotation): BW x 45
barbell half squat: 45 lb. x 10, 135 lb. x 15
- hamstrings very sore
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 18
barbell calf raise (full rom): 45 lb. x 20
barbell reverse curl: 45 lb. x 10
filed down CoC trainer closes: 4 attempts each hand (right is stronger), stronger than last time
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)
wanted to add more but was getting lit up by mosquitos.
Food
7 PM
- 2% milk
- pre-made blueberry drink
Nap
7:30 PM - 8 PM
- dead
Food
9 PM
- oatmeal + honey
- 3 x banana
- propel
Food
12:30 AM
- 2% milk
- almond joy
- water w/ lemon
12/23/2016
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~5 AM
-
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly, upper body (lats especially) slightly
aches = none
injuries = 2 toenails black, left shoulder slightly, right toes/forefoot pad moderately
quad stretches throughout the day = hardly any
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0
Foot Recovery
- walked around barefoot on rocks.. believe it or not this has helped me before, really stretches out the small muscles in my feet/toes & can apply some deep tissue pressure
- helped alot
Food
11:30 AM
- big bowl of cereal + 2% milk + honey
- green tea
- banana
Recovery
1 PM - 1:20 PM
- leg drain
-- feet were especially throbbing, more than previously .. maybe inflam in my feet from the toes/foot pad issue
-- felt better after
Food
4 PM
- half of a philly cheese steak
- pasta fagioli
- fries
Food
5 PM
- cookies and cream milkshake from kilwins
Session: Evening
6 PM
- barefoot
warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 3
- lats very really sore
pushups (shoulder width): BW x 10
- chest very sore
calf raises (neutral): BW x 45
pullups: BW x 3
pushups (wide): BW x 15
calf raises (internal rotation): BW x 45
barbell half squat: 45 lb. x 10, 135 lb. x 15
- hamstrings very sore
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 18
barbell reverse curl: 45 lb. x 10
filed down CoC trainer closes: 4 attempts each hand (right is stronger), stronger than last time
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)
wanted to add more but was getting lit up by mosquitos.
Food
7 PM
- 2% milk
- pre-made blueberry drink
Nap
7:30 PM - 8 PM
- dead
Food
9 PM
- oatmeal + honey
- 3 x banana
- propel
Food
12:30 AM
- 2% milk
- almond joy
- water w/ lemon
9845
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 23, 2016, 06:31:40 pm »
daaaamn.......................... this is going to be an insane dunk.
9847
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2016, 12:07:10 am »
12/22/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 154 lb.
- damn .. water retention lmao!!
morning resting heart rate = didn't measure
soreness = hamstring moderately, glutes moderately, lats moderately, shoulders moderately
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, actually from toe cramping getting out of bed , hurt around 12/14?)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Potential Races
- 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.
o snap.. half marathons.
Food
12:30 PM
- big bowl of cereal + 2% milk + honey
- green tea
Food
4 PM
- whole foods
- pizza
- berry smoothie (coconut water, blueberries, strawberries, bananas) with whey protein
Session:Evening
7 PM
light speed: 10.02 mi in 1h:10m:57s @ 7:05 min/mi pace
- strava: https://www.strava.com/activities/809103521 <-- numbers are ~2 minutes off, seems like they counted my ~2 minutes of stopping to tie my shoe even though i paused my watch.
- endomondo: https://www.endomondo.com/users/26420622/workouts/849557409
- 400m's on/off
- didn't go HARD because legs (hamstrings/glutes) are pretty sore.
- at mile 5, I realized I could potentially get sub 40 for 10k so I pushed a hard 1.2 miles @ ~6:03 min/mi pace, was fairly close considering it wasn't a goal for the first 5 miles
- 10k PR: 41:00 garmin, 40:56 endomondo (-1 min ~40 seconds)?
- 10 mile PR: 1h:10:57s (dno previous pr)
- one hour: 8.71 mi (+0.2 mi?)
so a bunch of 'distance PR's without really trying for them.. that's a cool sign.
things looking good for when i eventually run a half marathon .. lol.
have to be careful with my right foot though.. that 'toe pain' from when my toes cramped up, seemed worse tonight than it's been.. so seems like it might actually be getting worse instead of better.. not good.. have to be careful.. during tonight's session i just kept thinking about my foot fracturing bleh.. so i stopped at 10 miles.. was going to push for ~13.1
Food
8:30 PM
- 2% milk
- banana
- cookie
Food
10 PM
- 6 x eggs + 2 x english muffin
- some stacys' pita chips
- some almond rocha? chocolate bar, amazing
- 2 x banana
- propel
- pre-made fruit drink
Food
11 PM
- ensure
Food
4 AM
- ensure
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 154 lb.
- damn .. water retention lmao!!
morning resting heart rate = didn't measure
soreness = hamstring moderately, glutes moderately, lats moderately, shoulders moderately
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, actually from toe cramping getting out of bed
, hurt around 12/14?)quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Potential Races
- 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.
o snap.. half marathons.
Food
12:30 PM
- big bowl of cereal + 2% milk + honey
- green tea
Food
4 PM
- whole foods
- pizza
- berry smoothie (coconut water, blueberries, strawberries, bananas) with whey protein
Session:Evening
7 PM
light speed: 10.02 mi in 1h:10m:57s @ 7:05 min/mi pace
- strava: https://www.strava.com/activities/809103521 <-- numbers are ~2 minutes off, seems like they counted my ~2 minutes of stopping to tie my shoe even though i paused my watch.
- endomondo: https://www.endomondo.com/users/26420622/workouts/849557409
- 400m's on/off
- didn't go HARD because legs (hamstrings/glutes) are pretty sore.
- at mile 5, I realized I could potentially get sub 40 for 10k so I pushed a hard 1.2 miles @ ~6:03 min/mi pace, was fairly close considering it wasn't a goal for the first 5 miles
- 10k PR: 41:00 garmin, 40:56 endomondo (-1 min ~40 seconds)?
- 10 mile PR: 1h:10:57s (dno previous pr)
- one hour: 8.71 mi (+0.2 mi?)
so a bunch of 'distance PR's without really trying for them.. that's a cool sign.
things looking good for when i eventually run a half marathon .. lol.
have to be careful with my right foot though.. that 'toe pain' from when my toes cramped up, seemed worse tonight than it's been.. so seems like it might actually be getting worse instead of better.. not good.. have to be careful.. during tonight's session i just kept thinking about my foot fracturing bleh.. so i stopped at 10 miles.. was going to push for ~13.1
Food
8:30 PM
- 2% milk
- banana
- cookie
Food
10 PM
- 6 x eggs + 2 x english muffin
- some stacys' pita chips
- some almond rocha? chocolate bar, amazing
- 2 x banana
- propel
- pre-made fruit drink
Food
11 PM
- ensure
Food
4 AM
- ensure
9848
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 22, 2016, 06:32:32 pm »
eek, awful.
<a href="http://www.youtube.com/watch?v=ADkLSrWsGno" target="_blank">http://www.youtube.com/watch?v=ADkLSrWsGno</a>
9849
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 22, 2016, 02:48:00 am »9850
800m+ Running and/or Conditioning / Re: The Misc Running Records Thread
« on: December 21, 2016, 11:30:26 pm »
masters records, nice
https://en.wikipedia.org/wiki/List_of_world_records_in_masters_athletics
see how many times you can spot bernard lagat ^^ damn..
http://www.usatf.org/statistics/Records/masters_roadLDR.asp
https://en.wikipedia.org/wiki/List_of_world_records_in_masters_athletics
see how many times you can spot bernard lagat ^^ damn..
http://www.usatf.org/statistics/Records/masters_roadLDR.asp
9851
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2016, 04:23:17 pm »
REST DAY!! rest days will now include lifting, i think.. which will help to keep me going light -> don't want to go heavy.
edit: legs/feet felt amazing earlier today (before lifting) .. feel a little sore since.
12/21/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, from stretching)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Food
11:30 AM
- big bowl of cereal + 2% milk + honey
- green tea
Session: Afternoon
3 PM
- barefoot
warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 5
pushups (shoulder width): BW x 10
calf raises (neutral): BW x 25
pullups: BW x 3
pushups (wide): BW x 10
calf raises (internal rotation): BW x 25
barbell half squat: 45 lb. x 10, 135 lb. x 10
barbell curl: 45 lb. x 15
barbell rdl: 45 lb. x 10, 95 lb. x 10
barbell overhead press: 45 lb. x 10
barbell calf raise (full rom): 45 lb. x 20
barbell reverse curl: 45 lb. x 8
filed down CoC trainer closes: 5 attempts each hand (right is stronger)
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 8
db front raise: 10 lb. x 8
db bent rear fly: 10 lb. x 8
db single arm overhead press: 30 lb. x 5 each arm
db single arm curl: 30 lb. x 5 each arm
TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
will add dips (and variations) eventually.. shoulder has been wrecked lately. hopefully this light lifting can help make it stronger.
I'm just going to do a ton of variety i think.. everything light and relaxed.
Food
3:30 PM
- ensure
- green tea
Food
7 PM
- a bunch of peanut butter cookies
- big spinach salad: grilled chicken, olive oil, lemon, carrots, spinach
- sprite
- propel
Food
10 PM
- watermelon + blueberries
Food
1 AM
- 2% milk
- chocolate fudge brownie
edit: legs/feet felt amazing earlier today (before lifting) .. feel a little sore since.
12/21/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, from stretching)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Food
11:30 AM
- big bowl of cereal + 2% milk + honey
- green tea
Session: Afternoon
3 PM
- barefoot
warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 5
pushups (shoulder width): BW x 10
calf raises (neutral): BW x 25
pullups: BW x 3
pushups (wide): BW x 10
calf raises (internal rotation): BW x 25
barbell half squat: 45 lb. x 10, 135 lb. x 10
barbell curl: 45 lb. x 15
barbell rdl: 45 lb. x 10, 95 lb. x 10
barbell overhead press: 45 lb. x 10
barbell calf raise (full rom): 45 lb. x 20
barbell reverse curl: 45 lb. x 8
filed down CoC trainer closes: 5 attempts each hand (right is stronger)
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 8
db front raise: 10 lb. x 8
db bent rear fly: 10 lb. x 8
db single arm overhead press: 30 lb. x 5 each arm
db single arm curl: 30 lb. x 5 each arm
TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
will add dips (and variations) eventually.. shoulder has been wrecked lately. hopefully this light lifting can help make it stronger.
I'm just going to do a ton of variety i think.. everything light and relaxed.
Food
3:30 PM
- ensure
- green tea
Food
7 PM
- a bunch of peanut butter cookies
- big spinach salad: grilled chicken, olive oil, lemon, carrots, spinach
- sprite
- propel
Food
10 PM
- watermelon + blueberries
Food
1 AM
- 2% milk
- chocolate fudge brownie
9852
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 21, 2016, 01:07:11 am »
these guys have too much fun
<a href="http://www.youtube.com/watch?v=7oFhJvW8GM0" target="_blank">http://www.youtube.com/watch?v=7oFhJvW8GM0</a>
cj's limb speed is lightning fast.. his dunks look so impressive to me.
cj's limb speed is lightning fast.. his dunks look so impressive to me.
9853
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 21, 2016, 12:51:37 am »
man TJ is so fun to watch on MIA.. he's got skills & he's explosive af.
<a href="http://www.youtube.com/watch?v=EKHuAcPmoSQ" target="_blank">http://www.youtube.com/watch?v=EKHuAcPmoSQ</a>
9854
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 21, 2016, 12:46:44 am »
Finished my master's degree
I had my last classes on sat and sun. submitted my final assignment last night.
then i went thru to check to see if any new grades came in... got an A in 2 of my classes this semester. waiting to hear from my 3rd class.
Went through some of my assignments because some grades came in, and i was curious to see what i got. Then i looked at the assignments i submitted, 2 powerpoints, and got very sad that it's all over. I really appreciated how this particular professor made us do a lot of presentations, and they were on topics that there were no "real" answers on, at all. He got us to realize that cybersecurity is a constantly evolving field, and that we have to be on the forefront. this means a lot of us are just making it up as we go along. i also really appreciated the simulations we did in class, under pressure. playing out scenarios. it gave us a real slap in the face about how wrong some things can go, and especially if you're not prepared. wonderful professor. he was making probably 200k a year at his fulltime job, yet comes to my uni to teach. clearly he likes doing it, and it certainly has had a very positive effect on us.
then i thought about my other professors and man, so many of them were just great. i would love to come back as a TA and eventually teach a class in this degree. that is definitely one of my goals.
All in all, this year I've been quite successful. started off at a job i really wanted to leave, making shit money. And then:
- started off at a job i really wanted to leave, making shit money
- got my network+
- got my security+
- got my ITIL-F
- had a nice period of unemployment where i got to enjoy life again and escape the 9-6 grind
- passed the CISSP exam
- learned excellent interview skills - this i am sure will help me in life
- got my driver's license
- got 4 job offers. one i'm working at now, and i'm leaving it for deloitte. deloitte is virtually doubling the salary of my property management job
- got my master's in cybersecurity with a 3.96GPA
I laid in bed and teared up a bit. I'm really going to miss going to class and even doing the assignments. My class was the shit too. Diverse, great group of classmates. We were a cohort, which meant we took all 10 classes together (well i had the 1st one waved). Sometimes we had some other people in our class, and at one point we had the choice of an elective so some of us split for just one class. We'll be meeting up for drinks next month at some point.
i'm going to miss this year. my ultimate goal was to get a well paying cybersec job, and i got just that. but forget about the goal... i think i enjoyed the journey more than i'll ever enjoy this goal. i'm very sad that my degree is over.
epic post...
really proud of you man.. you literally did everything you set your mind too.. we basically saw you plan things out, tackle them, and achieve them ... just like you do with performance training. hah!
really fun watching you share this with us over the years/months.
fwiw, I am surprised it took you so long to get your driver's license..
peace!!
9855
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 21, 2016, 12:39:47 am »Date: 20/12/2016
Soreness: none much
BW: 63.3kg
Condition: Icy cold outside, but only did a little warm up outside and did the most of the warm ups inside.
Warm up
Elevated leg hold for hip with knee past 90 degrees x 10 sec
Single leg glute bridges 3 reps each leg for 5 secs
Adarq Hamstring activation stretch with straight legs and then with bents legs x 10
what's this? I forget.... LMAO
Quote
reverse calf raises x 20
Workout
20kg bar squat jumps 3 x 6
Squats (its finally here):
- (20kg) empty bar squat x 6
- 30kg squat x 6
- 40kg squat x 6
- 50kg squat x 6 (this point i could see slight of hips coming quicker then the chest)
RDL
- 0kg x 5
- 30kg x 1 x 6
- 70kg x 2 x 6
Calf raises
- 0kg x 6
- 70kg x 3 x 20
Cool down
general body static stretches for arms, shoulders, quads, hamstring, calves, hips
Comment
It was nice finally being able to get to do the squats, the coach said I could do BSS or squats and I have done too many BSS so I decided to squats. The hips werent there were some strains but no pain. The squat jumps felt good. The RDL was heavy and was rusty but form wasn't bad. Calf raises was was painful as in doing 20 calf raises at 70kg I could feel lactic acid build up in my calves, lets hope for some beast calves after the cycle. This was a feel session to see what weight to set the workouts at. I think prob set squats at 50kg and do it till form is good. Goal: 120kg most.
Rating: 7/10
nice!!
squat + rdl + calf raises = solid combo.
do you feel your glutes dying when you do calf raises? I always do.. honestly, feels like my glutes die before my calves, it's weird.