Author Topic: ADARQ's journal  (Read 738775 times)

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adarqui

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Re: ADARQ's journal
« Reply #6390 on: June 07, 2016, 06:59:12 pm »
0
i'm getting all of these blonde streaks in my hair, looks pretty cool. starting to look more like a surfer.

it's from the running in the sun.

John Stamos

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Re: ADARQ's journal
« Reply #6391 on: June 07, 2016, 07:36:01 pm »
+3
i'm getting all of these blonde streaks in my hair, looks pretty cool. starting to look more like a surfer.

it's from the running in the sun.

Don't run too much in the sun!

Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

maxent

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Re: ADARQ's journal
« Reply #6392 on: June 07, 2016, 07:43:44 pm »
+1
high socks, XC flats, and tons of jumps at a bball court: adarq siting.


yeah but did you bring your knife and beanie?

actually.. yes.. i just didn't mention it. lmao. I didn't have the big bowie knife, but I did have my "tactical" pocket knife which I can clip to my shorts  :ninja: and I had a black beanie  :ninja:

nearly full adarq mode.

if i ever get in shape, im def taking an instagram photo with a knife in my mouth .. but running out of time and motivation lol. #reverse #atrophy #then #hypetrophy #2016 #bernie,.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

jumperer

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Re: ADARQ's journal
« Reply #6393 on: June 07, 2016, 08:00:11 pm »
0
We have around the same max vertical reach. I think that it's gonna take a year or so for me before I can start going to the gym to throw down lobs on 10. You think you're around that mark?

well, if I can stay healthy, I think much less than a year tbh.. at the rate i'm going right now, I might be able to throw down some weak dunks in ~3 months off L-SLRVJ.. but that all depends on whether or not I can jump consistently (injuries not getting in the way). My training is starting to converge into something that feels maintainable; with more of a focus on power/recovery than distance/volume. This is why i'm a bit more optimistic now.

:ibjumping:

:ibrunning:



Quote
I also wish I was a one foot jumper too lol.

ya I think i'm more of a natural 1-foot jumper.. or maybe it's just the "millions" of layups I did over my lifetime. After a very long period of detraining, I just feel more comfortable jumping off of one leg, rather than two. I think that's a telling sign.

pc!

I see. Yea, it's gonna take me way longer than 3 months even to throw down weak dunks lol. My standing reach is like 7'8-7'9 too, so I have to jump higher than you. Also about that, when I used to play basketball, we would warm up with lay up lines, and a lot of us would be going up off one foot and seeing how high we could tap the backboard. This is why I can touch rim off my right foot I think, you had to go both left and righty during layup lines. I also think one foot jumping feels comfortable too btw. It all got messed up by being quad dominant though. Wish I can return to it one day.

adarqui

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Re: ADARQ's journal
« Reply #6394 on: June 08, 2016, 01:36:19 am »
0
high socks, XC flats, and tons of jumps at a bball court: adarq siting.


yeah but did you bring your knife and beanie?

actually.. yes.. i just didn't mention it. lmao. I didn't have the big bowie knife, but I did have my "tactical" pocket knife which I can clip to my shorts  :ninja: and I had a black beanie  :ninja:

nearly full adarq mode.

if i ever get in shape, im def taking an instagram photo with a knife in my mouth .. but running out of time and motivation lol. #reverse #atrophy #then #hypetrophy #2016 #bernie,.

why do you need to be in shape to take such a pic?

extend the deadline and drink a fuckton of cappuccino for motivation.

 :ibsquatting:



We have around the same max vertical reach. I think that it's gonna take a year or so for me before I can start going to the gym to throw down lobs on 10. You think you're around that mark?

well, if I can stay healthy, I think much less than a year tbh.. at the rate i'm going right now, I might be able to throw down some weak dunks in ~3 months off L-SLRVJ.. but that all depends on whether or not I can jump consistently (injuries not getting in the way). My training is starting to converge into something that feels maintainable; with more of a focus on power/recovery than distance/volume. This is why i'm a bit more optimistic now.

:ibjumping:

:ibrunning:



Quote
I also wish I was a one foot jumper too lol.

ya I think i'm more of a natural 1-foot jumper.. or maybe it's just the "millions" of layups I did over my lifetime. After a very long period of detraining, I just feel more comfortable jumping off of one leg, rather than two. I think that's a telling sign.

pc!

I see. Yea, it's gonna take me way longer than 3 months even to throw down weak dunks lol. My standing reach is like 7'8-7'9 too, so I have to jump higher than you. Also about that, when I used to play basketball, we would warm up with lay up lines, and a lot of us would be going up off one foot and seeing how high we could tap the backboard. This is why I can touch rim off my right foot I think, you had to go both left and righty during layup lines. I also think one foot jumping feels comfortable too btw. It all got messed up by being quad dominant though. Wish I can return to it one day.

ya my reach is ~8' in shoes, definitely helps. Wish it was like 8'6" though... lmao.

you keep mentioning this quad dominant stuff.. i dno, it doesn't seem to me like you're hitting your hamstrings/glutes enough? I just get that vibe.. if this quad dominance you have is somehow really a problem, you could focus hard on your hamstrings/glutes. I personally am very happy for my "strong quads". If they were somehow so strong (or p-chain so weak) that I would consistently get knee/tendonitis issues in my knee when jumping, I would make sure they are actually strong enough & that's not the reason for the knee issues, jump less frequently, jump with less intensity, sprint, and target my p-chain hard.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6395 on: June 08, 2016, 02:03:11 am »
0
06/07/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 149
morning resting heart rate = didn't measure
soreness = right hamstring slightly
aches = none
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

12:30 PM

- 2 x wheat toast with peanut butter
- green tea
- beet + tart cherry juice



Session: Afternoon

3:30 PM
- 90F, "feels-like" 98F, 60% humidity
- damn, getting hot.
- strike: midfoot
- shoes: nb 5000v2

runs:

1. 0.07 mi in ~25s
- left rib cramp slightly

2. 0.11 mi in ~36s
- left rib cramp barely

3. 0.26 mi in 1m:21s
- ~11.6 mph, ~5:09 min/mi
- this warmup run felt sooo great.. thought I was going to PR my mile today because of how good this felt
- felt pretty effortless, held form good

4. 1.01 mi in 5m:45s
- 1mi: 5m:42s
- 1km: 3:20s
- speed: 10.5 mph
- tried to not go too hard early on.. wanted to hold a more consistent pace. failed to do that but it was a decent run.. wasn't as nice as run #3 in terms of how it felt.

~400's

5. 0.25 mi in 1m:14.9s
- ~12.2 mph, ~4:55 min/mi

6: 0.25 mi in 1m:14.0s
- ~12.3 mph, ~4:52 min/mi

7. 0.26 mi in 1m:07.5s
- 0.25 mi in 1:05
- ~13.6 mph, ~4:24 min/mi
- ran this "all out", a real sprint.. funny how it's only ~9s faster than my previous two runs where I was focusing more on just a strong powerful run
- need to get this under 1m eventually.. I think my best ever was 1:02 ?
- technically, a recent PR, but since I ran it completely all-out, i'm counting this as the baseline
- both quads were TOAST..
- going all out for 400m is probably something I should get better at.. feels great afterwords, really toasts my legs. mentally tough though.

right hip flexor didn't bug me much at all after.. was great. definitely some improvement.



Food

4:45 PM

- coconut almond milk



Food

6 PM

- milk
- greek yogurt
- green tea



Session: Evening

8:30 PM
- shoes: nb xc900v2

run to court:
- 0.53 mi in 3m:14s
- 9.8 mph, 6:08 min/mi

jumps:
- ~30-40 jumps each, L-SLRVJ & R-SLRVJ
- pretty much everything submax, had some great jumps though
- probably ~10'4-10'5 max but since I kept it submax, I think it was decent
- did lots of runups from half court -> felt great
- some of those half-court runups were full acceleration, then i'd just submax/lightly bounce to get ~10'3-10'4.
- also did a few runups from 3/4th court away, which is really far
- the fact that I felt so comfortable running up and jumping from so far, seems good
- felt very bouncy but legs definitely fatigued
- R-SLRVJ jumps were all very light but felt great

run:
- 3.17 mi in 22m:21s
- 8.5 mph, 7:04 min/mi
- splits: 6:40, 7:22, 7:22
- 1k: 3m:55s
- 5k: 22m:06s
- left rib cramp slightly to start, but disappeared
- felt great, but also dead.. meaning, lungs felt good, mind was good, felt bouncy, stride freq was good, just lacking that extra power due to fatigue.
- so, pretty happy with this run.. first time i've gone over 1.5 mi in quite a while.

drenched.

afterwards, hip flexor felt a little worse than I wanted it too.

both quads are fried.

calves seem fried.

good stuff.

next time I might go lighter in the afternoon session so I can hit the evening session harder.



Food

10 PM

- 2% milk



Food

11 PM

- big stir fry: grilled chicken, 5 carrots, tons of zucchini, garlic, kalamata olives, 1/2 green pepper, jalapeno pepper, serrano pepper, olive oil, salt/pepper, mixed nuts, goat cheese at the end
- 2% milk
- 4 chocolates



feel pretty beat up.. good stuff today. i'll probably be forced to rest 2-days (just walking) before I can repeat this workout.. so looking like a Saturday session. If I eventually end up recovering in just 1 day, i'll allow myself to experiment with training more frequently; but with that 1 mandatory rest day after each session. so 1 day on, 1 day off.

pc!!

jumperer

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Re: ADARQ's journal
« Reply #6396 on: June 08, 2016, 03:40:30 am »
0
ya my reach is ~8' in shoes, definitely helps. Wish it was like 8'6" though... lmao.

you keep mentioning this quad dominant stuff.. i dno, it doesn't seem to me like you're hitting your hamstrings/glutes enough? I just get that vibe.. if this quad dominance you have is somehow really a problem, you could focus hard on your hamstrings/glutes. I personally am very happy for my "strong quads". If they were somehow so strong (or p-chain so weak) that I would consistently get knee/tendonitis issues in my knee when jumping, I would make sure they are actually strong enough & that's not the reason for the knee issues, jump less frequently, jump with less intensity, sprint, and target my p-chain hard.

pc!

I've been ignoring/stretching/foam rolling my quads and hitting glutes/hams hard for more than a year now. Only deadlifts and leg curls recently though. I think the best exercise for glutes would be the hip thrust, but too bad I can't do it at my gym. Yes, strong quads were definitely a good thing back when I was a RL 2 foot jumper, but it was terrible for me when I started trying to change into being a one foot jumper.

Not sure what you exactly mean about the last part, but yea, I'm guessing if my knee keeps bothering me I'll have to jump less or even stop jumping at all, start sprinting, and keep hitting my posterior chain.
« Last Edit: June 08, 2016, 06:49:05 am by jumperer »

adarqui

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Re: ADARQ's journal
« Reply #6397 on: June 09, 2016, 02:41:10 am »
0
quick logging, been busy coding/foruming all day.

rained all day.



06/08/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3 AM
wakeup = 11 PM
bw = 147
morning resting heart rate = didn't measure
soreness = quads alot, hamstrings alot (right especially, left bicep femoris tendon achy), glutes moderate, calves slightly
aches = left bicep femoris tendon moderate
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

12 PM

- green tea
- plain greek yogurt + honey



Food

7 PM
- this meal was epic..
- man i'm getting solid at cooking.. even though these meals are simple, this came out amazing.

- 6 eggs
- big stir fry: grilled chicken, 4 potatoes, 2 carrots, garlic, serrano pepper, red chili pepper, white onions, mixed nuts, olive oil, salt/pepper
- banana
- 2% milk - extra cool from ~15 minutes in freeze .. hehe, it's good.
- epic corn bread from some place, topped with extra honey & butter
- 4 x chocolates


Food

10 PM

- coffee ice cream
- hot mint tea



Food

2 PM

- grape fruit juice
- 2 x wheat bread with peanut butter
- biscotti



tons of programming today.. got a bunch of stuff done, almost hit all of my goals. but, finished some other stuff so, all is good.

06/08/2016 goals:
  • create/edit organization
  • create/edit forum
  • create/edit board
  • create/edit thread

- create/edit post

pc!

adarqui

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Re: ADARQ's journal
« Reply #6398 on: June 10, 2016, 03:40:23 am »
0
rained again, all day.

06/09/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 149
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = left bicep femoris tendon moderate
- oddly got better late at night
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

12 PM

- 2% milk
- green tea



Food

4 PM
- zona fresca

- 2 x chicken tacos
- 2 x beef tacos
- tortilla chips + salsa
- 2 x sierra mist soda



Food

9 PM

- 4 x chocolates
- medium stir fry: grilled chicken, 1/2 sweet potato, 3 turmeric, 1 jalapeno, 1 red chili pepper, 1 serrano pepper, bunch of garlic, kalamata olives, mixed nuts, olive oil, salt/pepper, shredded beats, goat cheese at the end
- 2% milk - extra cool
- 2 x veggie egg rolls
- hot mint tea
- biscotti



Food

3:30 PM

- propel
- grape fruit juice



if i feel good tomorrow, i'll probably train.. wasn't looking to optimistic for tomorrow because of my left bicep femoris tendon feeling sore/achy.. but it miraculously disappeared after I ate my stir fry.. maybe turmeric/peppers/garlic/beats are a miracle, felt damn good after that meal.

got lots of programming done, but not everything I wanted to do.. lots of other stuff kept me busy today. Tomorrow I am going to spend some time cleaning up some buttons/labels etc that are annoying me, and also spend some time cleaning up my "views'. Have some ideas to make those more versatile.

right now everything is working but i'm also hacking lots of things together just to get them to work.. that's good and bad.. means I have to clean stuff up alot, and eventually refactor certain things etc.. but i don't care, things are moving along fine at the moment.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6399 on: June 11, 2016, 02:41:41 am »
+2
rained again, mostly all day.

holy shit. check soreness, aches, injuries...  :personal-record:


06/10/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

11:30 AM

- green tea
- beet + tart cherry juice
- 2 x wheat bread with peanut butter



Session: Afternoon

3 PM
- 73 F, 100% humidity (hah)

runs:
- didn't feel so powerful.. but i like i planned, held back in this session so I could go hard at night (jump + run).
- was also raining/wet


1. 0.09 mi in 36s
- ~6:36 min/mi

2. 0.09 mi in 31s
- ~5:33 min/mi

3. 0.26 mi in 1m:20s
- ~5:13 min/mi

4. 1.02 mi in 5:50
- 1 km: 3:28
- ~10.5 mph, ~5:43 min/mi
- tried to just hold my run #3 pace throughout



Food

4 PM

- coconut almond milk



Food

6 PM
- whole foods

- green tea
- "vegan" chocolate fudge brownie
-- not sure what that actually means



Food

7:30 PM
- CAFF'D UP!!!!  :ibjumping:

- 2% milk + 2 tea spoons of bustello instant coffee, + some honey
- my old pre-dunk mix.. :D



Session: Evening

8:30 PM
- shoes: newer xc900v2's (haven't ever jumped in these, but have been wearing them "out" for about a year, so they still actually feel new/have good grip).

run (to court):
- 0.55 mi in 3:05
- 10.8 mph, 5:34 min/mi
- felt great

jumps:
- ~30 jumps each, L-SLRVj/R-SLRVJ
- mostly submax
- a few max jumps with L-SLRVJ: hit ~10'8 3 times.. ~2" better than i've jumped since the come back
-- ^^ whole hand over rim
- PR territory for me, with L-SLRVJ height-check jumps is around 10'10" ... so i'm actually pretty close to that. though it seems in previous videos that I have gotten up higher, I always do on lobs.. so if I can end up getting 35" (11' touch) without a lob, i'll be fucking flying again...  :ibjumping:
- didn't try to push it even further past 10'8, felt happy with this and backed off.
- also did tons of jumps from various angles, even practicing 180's / one side of the hoop to the other and such, touching rim.

jumps felt so good.. very explosive.. also crazy amp'd from the caffeine.

- also finally cleared the "key" (from one side to the other), with L-SLRHJ.. did this from about ~5 ft behind the out of bounds line, and cleared it landing on one foot. Also cleared it landing on two feet from much further back, was basically a full speed ~30 yard sprint + L-SLRHJ.

run:
- 0.75 mi in 5:04
- cramped up hard at ~2minutes.. was actually running pretty good, sub 6.. cramp kicked in probably from lack of real food.
- wanted to run 5k :/
- so that ended up being a bust..

completely drenched at the end. humidity was nuts. 77F + 100% humidity at night.



Food

9:50 PM

- 2% milk



Food

11 PM

- banana
- huge stir fry: grilled chicken, broccoli, tons of garlic (1 entire head of garlic), white onion, half of a green pepper, red chili pepper, serrano pepper, 2 x turmeric, lots of mixed nuts, olive oil, salt/pepper, some ginger root, 4 x carrots, kalamata olives, shredded beets, goat cheese at the end
- whole milk

excellent..  :headbang:



Food

12 AM

- whole milk
- biscotti



Food

3:30 AM

- propel




extremely happy with today's jumps.. first time I really focused on jumping "fresh" in a long time. usually i've been jumping after a significant amount of running etc.. so got to see where i'm at right now with lots of caffeine in me & legs feeling bouncy/fresh.

i'm hoping I can train again sunday.. mandatory rest tomorrow, then run-emphasis on sunday. I'd like to do a bunch of tempo 400's in the afternoon session, then 5k run + a bunch of submax jumps in the evening session -> basically the opposite of today (run focus, not vert focus).

i am really loving jumping in my xc900v2's as opposed to any of my other shoes.. they just feel flatter & stronger. haven't felt my "heel" get stressed with these shoes, so I think they are the safest shoes I have right now, that I can jump in, which aren't basketball shoes.

I think i'm going to order some xc700v3's just so I have a new extra-bouncy pair, maybe when I go to my favorite indoor gym. They are pretty cheap too now, $54.99.

http://www.newbalance.com/pd/xc700v3-spikeless/MXC700-V3R.html#color=Pigment_with_Yellow&width=D



correction: these are 700's.. not sure what the difference between 900's and 700's are.



I've been jumping in these recently:
- http://www.adarq.org/shoes/new-balance-xc900v2-spikeless/
- the first pair today, those are my newer ones
- the pink pair are my very broken in ones


pc!

jumperer

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Re: ADARQ's journal
« Reply #6400 on: June 11, 2016, 11:21:56 pm »
+1
I remember you saying how you didn't like high top shoes for jumping, but I think you were a two foot jumper before. You think that you would do fine with high tops for one foot jumping? It seems like there's little to no dorsiflexion when you jump off one, so high tops shouldn't be a problem.

adarqui

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Re: ADARQ's journal
« Reply #6401 on: June 12, 2016, 12:17:00 pm »
0
I remember you saying how you didn't like high top shoes for jumping, but I think you were a two foot jumper before. You think that you would do fine with high tops for one foot jumping? It seems like there's little to no dorsiflexion when you jump off one, so high tops shouldn't be a problem.

yo!

Well, I just don't like basketball shoes at all; high, mid, or low. If I have to wear basketball shoes, they would be low.

Alot of it is mental, I just hate how they feel. Some of it is physical; they are heavy, slow me down, and I don't like how my ankle feels in them when I jump maximally.

Plus, how can I run, then get my jumps in? I have to wear shoes that are strong enough for both, but light/proper enough to run in. So, this kind of defaults me to jumping in running shoes (more preferably, XC flats).

You make a good point regarding dorsi-flexion.

The biggest concern with jumping in XC flats, that i've experienced, is your feet themselves. Much easier to injure your heel, plantar fascia, toenails etc when jumping in such light shoes. However, when I dunked with DLRVJ, I was so adapted to my nike zoom waffle racers (XC flats) that I never had any issues, and DLRVJ is arguably much more intense on the feet/ankles than SLRVJ when it comes to jumping - especially with my side plant that I had, which had alot of 'ankle rolling'.

One thing I have wondered about is, whether or not I would get up higher in basketball shoes (if I just stuck with them completely), since they are so much stronger. It's possible, but, since all of my major PR's have come in XC flats AND they feel SO MUCH better to me, I just don't feel the need to experiment with basketball shoes anymore.

I think the highest I ever jumped in basketball shoes was a 10'10 touch.. a few months later, though stronger/more explosive, I hit 11' in XC flats.. haven't turned back since.

I think it makes even more sense though, that SLRVJ in XC flats will be better than DLRVJ in XC flats. Just less time on the ground, less of an intense lateral plant, less ankle mobility required, etc.

The last factor is $$. XC flats are CHEAP. My Nike Zoom Waffle Racers used to cost me 29-39$. Right now, my NB XC900's cost me 49-59$.

Since i'm not playing basketball, just jumping (and eventually dunking), I just don't see the need for the extra support/heavyness of basketball shoes.

pc!

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Re: ADARQ's journal
« Reply #6402 on: June 12, 2016, 12:32:53 pm »
+1
high tops are dead weight. why wear such a heavy shoe? that is the question.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

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Re: ADARQ's journal
« Reply #6403 on: June 12, 2016, 12:37:02 pm »
0
yesterday:


rainy day.


06/11/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~3 AM
wakeup = 10:30 AM
bw = 148
morning resting heart rate = didn't measure
soreness = quads a little
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- greek yogurt



Evening

6 PM
- rainy walk with sweatshirt

walk:
- 8.02 mi in 2h:07m:52s
- 15:56 min/mi, 3.8 mph
- slow walk
- absolutely no cramping, amazing

toenails/feet tender after.. even though I went slow.



Food

8 PM

- coconut almond milk



Food

10 PM
- epic meal

- stir fry: grilled chicken, 4 potato, 2 carrot, white onion, 1/4th green pepper, jalapeno pepper, serrano pepper, mixed nuts, kalamata olives, some ginger root, olive oil, salt/pepper, blueberries the last two minutes (awesome), goat cheese at the end
- 6 x eggs
- english muffin fried with butter/honey, came out GREAT
- whole milk



Food

11 PM

- whole milk
- 2 x biscotti (should have only had one)



slept early.. so tired. maybe some fatigue from yesterday's CAFF UP.

pc!

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Re: ADARQ's journal
« Reply #6404 on: June 12, 2016, 12:37:43 pm »
0
high tops are dead weight. why wear such a heavy shoe? that is the question.

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