Author Topic: ADARQ's journal  (Read 720385 times)

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adarqui

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Re: ADARQ's journal
« Reply #6915 on: December 14, 2016, 01:08:38 am »
0
man fuck people who let their dogs be like that. if it's happened more than once...dude should not be allowed to own a dog.

ya it's a spanish lady.. what's crazy is, it ALWAYS seems to be a spanish lady whose dog is off of the leash.. There's been quite a few of them around here which do the same thing. It's weird.

i've never let my dogs do that.. but i'm more afraid of them getting hit by a car than biting someone.. how these people's dogs are still alive, the way people drive on these residential streets, is unbelievable.

I actually saw her other dog (nice one) a few blocks down the street today as I was driving out of the neighborhood.....



edit: There's ~5 spanish families on my street & 3 of the women let their dogs outside without the leash.... no one else does anything like that... wtf.




Quote
in lahore this weekend we got breakfast one morning with a friend of a friend and he brought his 1.5-year-old german shepherd along. clearly almost completely untrained/unsocialized. it sort of understood "sit" in urdu but that was it. tried to jump up, eat our shoes, pulled constantly at its leash. it's one thing if you've got a little dog -- although that's still bad -- but german shepherds are big and can fuck you up if they feel like getting violent or overexcited.

dogs should come with compulsory classes for people to understand their responsibilities as an owner.

damn.. ya man that's horrible. Around here at least, the "big dog owners" seem to really train their dogs well. I rarely see a big dog which isn't very obedient etc. It almost seems like they all go to classes/get professional dog training. It's always the smaller dogs which are a problem.. Those are the ones constantly off of leashes, running around the neighborhood etc.. I'd be scared af if I saw some pitbull roaming the neighborhood. That actually happened waaaay back when I was like ~15 or so, but it was a Doberman which was trying to get me.. Happened right in front of my house. I ran from it and jumped into the back of my neighbor's truck... hah.




I got bit in the face by a dog when I was a child so I've always been a bit cautious with dogs. You showed it who's boss so hopefully it doesn't try and mess with you anymore since it was getting more and more aggressive etc.

It saw me today and stayed by the garage.... that's never happened before... OWNED.

except.. my foot has been hurting all fucking day.. it actually wrecked my foot a bit.. seems like I strained some muscles in the top of my foot and/or sprained some unlikely ligaments.

fml fml fml

:raging:

But at least the dog stayed away from me... I was curious to see what would happen next time. Honestly, if it had rushed my again, i'd be afraid to kick it.. It's hard little granite head fucked me up.

I'll probably bend down and open hand slap it in the face next time.



Quote
On a side note you're making brilliant progress and your comp pics are dope!

dude thanks alot!!

I really want to break sub-5 tomorrow in this 1-mile race but, ....... not looking too good right now. Sore and foot hurts.

HEH.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6916 on: December 14, 2016, 01:24:13 am »
0
right foot hurting all day.. any time i stretched quads, top of my foot/ankle hurt.. basically, the top of my foot hurts when i plantar flex my foot, but more so when i'm stretching it.. doesn't bother me as much when i walk around - though I can tell it's there.. and if I try to plantar flex while walking, then I definitely feel it.

crazy how i got wrecked kicking a ~20 lb. dog in the head.. fwiw, it's kinda like a jack russel build, but definitely not a jack russel (and it's black/brown).. but it's kinda like that, small/muscled up/strong.

on top of that, my hamstrings are wrecked. hah.

:raging: :raging: :raging:



ate & stretched a ton today.. hoping that helps somewhat... that's my only hope.



12/13/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings alot (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog - worse today than yesterday :raging:
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- huge bowl of cereal + 2% milk
- 6 x eggs + english muffin + honey
- green tea
- banana



Food

1 PM

- ensure



Food

5:30 PM

- chicken pita wrap from some falafel place .. was good



Food

8 PM

- ensure



Food

11 PM

- huge spinach salad with grilled chicken, tomatoes, carrots, olive oil, lemon
- water w/ lemon
- banana



Session: Recovery

1:25 - 1:40 AM

legs up / drain: ~15 minutes
- plus hot shower after



Session: Stretching

THROUGHOUT THE DAY

- TONS of quad/hamstring/foot stretching




my foot/ankle isn't bad enough to stop me from running tomorrow's race... I mean I ran "fine" yesterday at the track .. even though I was slow af (probably more-so due to my sore hamstrings).. So, not really to worried about that..

I am worried about my hamstrings though.. right now they are very sore.. There is a slim CHANCE that they will be decent tomorrow - my legs feel better/lighter tonight even though they are still sore, which is usually a good sign.. after I sleep/wakeup, soreness can be almost gone. So, it's POSSIBLE.

we'll see though.. doubt it.

regardless...... if I race tomorrow, i'm going to pace/hold back. If i'm sore/wrecked i'll have no other option, really hard to push myself when my hamstrings are sore.. It basically shuts me down.

about to lie down with my legs up and then take a hot shower .. and sleep.

:D

adarqui

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Re: ADARQ's journal
« Reply #6917 on: December 14, 2016, 11:22:00 pm »
+2
legs still dead but not nearly as bad as yesterday. foot still weird. right eye/eyelid twitching.



12/14/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2:30 AM
wakeup = 10:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog :raging:
injuries = 2 toenails black, left shoulder moderate
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

10:30 AM

- huge bowl of cereal + 2% milk + honey
- green tea
- banana



Food

3 PM

- coconut water
- almond joy



Food

4:30 PM

- quarter watermelon
- banana
- english muffin



Session: Evening

warmup: ~3 miles
- legs felt completely dead initially :raging: they got better by the strides
- ~1 mile light, walk, ~0.5 mi, walk, ~5 x strides/with light jog back
- really good warmup

race: 1-mile in 5:12 (-8s) :personal-record:
- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s) :personal-record:





the race posted this picture, horrible quality.. i'm on the left (i shaved):



the top 3 were:
- 4:42
- 4:47
- 4:51
- so I was 21 seconds off of third place. guh.

I didn't try and stick with them.. just said F it, try and relax but still go fast.. legs/brain just too dead to push hard today. so regardless, happy about the result + PR.

usually when I PR a mile, I PR 800m/1km etc.. one of those as well.. didn't PR those today, actually ran the 2nd half really consistent/relaxed. I *SHOULD* have sprinted out that last quarter.. if i did that, I would have probably gotten sub-5 for the unofficial GPS measurement, FAIL++.



Food

8 PM

- kung pao beef
- water w/ lemon



Food

11 PM

- ginger ale

adarqui

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Re: ADARQ's journal
« Reply #6918 on: December 16, 2016, 10:54:03 pm »
0
someone posted some video of the start.. i'm on the far left (our left).

https://www.facebook.com/julio.pernas.7/videos/pcb.10207332199014414/10207332196174343/?type=3&theater

usually i sprint out faster, but was trying to relax more and not go crazy. I also had to watch out for some camera man, whatever tho.

adarqui

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Re: ADARQ's journal
« Reply #6919 on: December 16, 2016, 10:58:42 pm »
0
YESTERDAY. didn't log, so busy.


12/15/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = right foot/toes
aches = top of right foot barely
injuries = 2 toenails black, left shoulder moderate :raging:
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

11:30 AM

- huge bowl of cereal + 2% milk + honey
- green tea
- banana



Food

6 PM

- big chicken salad: spinach, italian lettuce mix, grilled chicken, carrots, cucumber, olive oil, lemon
- pre-made beet juice drink



Food

8 PM

- 5 x butter cookies (OMFG)
- some peanut m&m's
- 2% milk



Session: Stretching

1 AM

NOTE TO SELF: DO NOT OVERSTRETCH HAMSTRINGS/FEET. FUCK.

- quads/hamstrings/feet/calves/upper

adarqui

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Re: ADARQ's journal
« Reply #6920 on: December 16, 2016, 11:13:03 pm »
0
today.


12/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~2 AM
wakeup = 9 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left heel slightly, left hamstring tendon slightly
injuries = 2 toenails black, left shoulder moderate :raging:
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0


lack of sleep wrecked me........... took a nap later to recover.. eyes were burning with 7 hours sleep.



Food

9:30 AM

- huge bowl of cereal + 2% milk + honey
- green tea
- banana



Food

1:30 PM

- chicken taco
- beef taco
- some chips + salsa
- some sweet green tea



Nap

2 - 3:30 PM



Food

4 PM

- quarter watermelon
- banana



Session: Evening

7 PM

speed: light warmup, 13 x ~400m (~400m-jog-rest), 7 x ~100m (~100m-jog-rest), cooldown
- 9.1 miles total @ 8:01 min/mi pace .. kinda cool, close to sub 8 min/mi with lots of very slow recovery jogs hah.
- a few sub 5 min/mi paces but.. mostly low 5's.
- strava: https://www.strava.com/activities/804089482
- strava summary:

legs almost back to normal.. hopefully i didn't wreck them again with this session. I should have wore my saucony's - I feel alot slower in my NB RC5000v2's, just don't feel good running in "running shoes".. I prefer XC flats which make me feel more like I can sprint.

I'm using "lots of rest" for the most part because i'm trying to give myself a bit of a break mentally.. Shorter rest takes more out of me mentally, so, trying to stay a bit more comfortable but still speed up my paces considerably. I want sub-5 for 'everything' within a few months.. a little bit ambitious but whatever -> with that goal, i'll continue to push the pace. I was mostly focusing on low to mid-5's for the last few months... Now I think it's time to try and "get out of the 5's".

Also.. since i'm training "every other day".. i'd like to push the volume on these sessions so that i'm doing 1.5-2 hours of work :D So go hard, rest, repeat.





TMI: had to poop (kinda) for more than half of the run.

left & right hamstring tendons feel a little weird after
- overstretching probably.. fml  :raging:



Food

9:30 PM

- 2% milk



Food

10:30 PM

- 2% milk
- sprite (hehe)
- chicken taco
- beef taco
- chips + salsa



Food

11 PM

- pre-made "greens" drink



Food

11:30 PM

- 2% milk

adarqui

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Re: ADARQ's journal
« Reply #6921 on: December 18, 2016, 01:15:49 am »
0
REST.

12/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3:30 AM
wakeup = 11:30 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads moderate
aches = none
injuries = 2 toenails black, left shoulder moderate :raging:
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

11:30 AM

- bowl of cereal + 2% milk
- green tea
- banana



Food

3:30 PM

- 3 x pepperoni pizza
- green tea
- chocolate


Food

6 PM

- gingerale



Food

10:30 PM

- cookies and cream milkshake from kilwins



Food

1 AM

- banana
- propel



wanted to eat a burger tonight...... but I was at this "spot" where every good restaurant that had burgers, was too packed - too long of a wait... it sucked. So just got that milkshake instead.

my friend decided to get a burger at this fast food place.. and when he went and picked up his burger, this dude & his friend confronted him and accused him of stealing their burger.. it was nuts.. then they came at me for filming it.. so we literally had to get ready to fight over some fast food burger mixup. It was really stupid. I was filming it just in case they attacked my two friends which would have resulted in my friends having to defend themselves - i figured i'd get some video evidence.. I explained this to them while being cautious, just trying to diffuse the situation. I think they ended up being more angry at me for filming them, than them thinking my friend stole their hamburger. lmao.. I normally don't film like that when something "pops off" but since it was 4 of us and 2 of them, I figured I would.

all this happened at a damn "old company" reunion of sorts..

anyway we got some serious laughs out of it after it was all over with.. my friend is basically now called the hamburgler. tuco.

adarqui

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Re: ADARQ's journal
« Reply #6922 on: December 19, 2016, 01:12:46 am »
0
NOT REST.

12/18/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2:30 AM
wakeup = 10:30 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = none
injuries = 2 toenails black, left shoulder moderate :raging:
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

10:30 AM

- big bowl of cereal + 2% milk + honey
- green tea
- banana



Food

3:30 PM

- smoothie @ whole food: coconut water, strawberries, blueberries, banana, whey protein



Food

6 PM

- small bit of green tea



Session: Evening

7 PM

speed with dead legs: 1 mile warmup, 4 x 100m, 5 x 800m, 3 x 400m, 3 miles cooldown
- 10.14 mi in 1:20:19 @ 7:55 min/mi pace
- legs are so toast, quads especially. ~400m jog rest between the 800's & 400's. lost like 5 lb. of water weight this session, it was really hot. feet were soaked.







almost saw 143.x on the scale after the run.. 144.2.. lost tons of water.. so f'n hot/humid

 :ibrunning: :ibrunning:




Food

9 PM

- ensure
- sprite

fuck ya.



Food

11 PM

- 6 x eggs
- 2 x egg rolls + sour cream
- propel



Food

11:30 PM

- pre-made greens drink
- propel



Food

1 AM

- ensure



Food

1:40 AM

- gingerale






man my legs are jacked up.. quads are such toast.

my legs feel like i've been doing lots of heavy squatting .. which is kind of crazy, because i've just been running.. these mixed speed + distance workouts are really killing me.

should be a good thing eventually...

adarqui

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Re: ADARQ's journal
« Reply #6923 on: December 20, 2016, 03:18:24 am »
0
REST.

right vmo strain slightly.



12/19/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2:30 AM
wakeup = 11:30 AM
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads moderately
aches = none
injuries = 2 toenails black, left shoulder slightly, right vmo slightly - strain
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

12:30 AM

- sausage egg and cheese on a pumpernickel bagel
- chocolate muffin
- orange juice




Food

3 PM

- green tea



Food

10 PM

- 6" turkey and cheese sub
- sunchips
- propel
- banana



Food

11 PM

- 6" turkey and cheese sub
- sunchips
- propel
- sprite



Food

2 AM

- 2 x ensure



wrecked.

adarqui

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Re: ADARQ's journal
« Reply #6924 on: December 20, 2016, 11:53:34 pm »
0
right vmo strain barely, yay.. but my training lately has been killing my quads.. kind of a good sign i guess.



12/20/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3:30 AM
wakeup = 12:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = none
injuries = 2 toenails black, left shoulder slightly, right vmo slightly - strain
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

12:30 AM

- big bowl of cereal + 2% milk + honey
- banana
- green tea



Food

4 PM

- watermelon
- blueberries
- green tea



Session: Evening

5:30 PM
- right VMO felt ok for most of the run, got a bit tighter at the end so cut the workout short.. even though I did ~9.x miles total. I wanted to do over ~11-13 if i felt fine.
- shoes: nb 5000v2's
- At a nice rubber track

speed: 9.1 miles in 1h:20m:xxs
- with group: 1 mile warmup, 6 x 800m (standing rest)
- by myself: 6 x 400m (jog recovery), ~2 miles





those ~800's were incredibly easy.. i felt really good on those.. also my foot strike is really quiet, ninja style.

:ibrunning:



Food

7:30 PM

- ensure



Food

8 PM

- 2% milk



Food

9 PM

- big spinach salad: grilled chicken, spinach, carrots, cucumber, avacado, tomato, olive oil, lemon
- propel



Food

9:30 PM

- pre-made beet juice drink
- a few chocolates



Food

11:30 PM

- 2% milk
- vegan fudge brownie



happy about my running lately, aside from the vmo strain .. I think this could be a really good training phase.. I'd like to push my "mixed speed/distance" sessions into the 15+ mile range. Since i'm running every other day, the rest helps me recover and get ready to kill it in these big sessions. I really want to push the mileage up a bit because i'm trying to really improve my base fitness & bring down my resting HR.

15+ mile mixed speed/distance sessions are solid.. Right now i'm basically at ~10.. 15-20 would be ideal, i imagine.. ~2-2.5 hours of work.. legs, heart, mind, etc could get pretty bionic.. Going to keep chipping away at this new training style.

Also, might hit up another nice track on Thursday.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6925 on: December 21, 2016, 04:23:17 pm »
0
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

adarqui

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Re: ADARQ's journal
« Reply #6926 on: December 23, 2016, 12:07:10 am »
+1
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 :raging: , 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)? :personal-record:
- 10 mile PR: 1h:10:57s (dno previous pr) :personal-record:
- one hour: 8.71 mi (+0.2 mi?) :personal-record:

so a bunch of 'distance PR's without really trying for them.. that's a cool sign.

:ibrunning: :ibrunning: :ibrunning:







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  :raging: :raging: :raging:



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

adarqui

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Re: ADARQ's journal
« Reply #6927 on: December 23, 2016, 11:23:35 pm »
+1
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.  :raging:





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

adarqui

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Re: ADARQ's journal
« Reply #6928 on: December 26, 2016, 12:05:45 am »
0
yesterday, quick log, unfortunately.

12/24/2016

quads sore

evening run: 12 miles in 1h:35m:xxs
- 3 hard, 5 moderate, 4 slow

:ninja: :ninja: :ninja:

adarqui

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Re: ADARQ's journal
« Reply #6929 on: December 26, 2016, 12:58:45 am »
+1
12/25/2016

Bio: Morning

last night's sleep: 12 hours
:wowthatwasnutswtf:
last night fell asleep: ~12 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderately
aches = none
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 4



Food

12:30 PM

- bowl of cereal + 2% milk + honey
- green tea
- banana



Session: Afternoon

1 PM
- barefoot

bent warmup shoulder complex y-t-w: 2.5's, x 12
neutral grip pullups: BW x 6
pushups (shoulder width): BW x 15
calf raises (neutral): BW x 50
pullups: BW x 5
pushups (wide): BW x 20
calf raises (internal rotation): BW x 50
barbell half squat: 45 lb. x 10, 135 lb. x 20
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 15
barbell good morning: 45 lb. x 10, 95 lb. x 10
barbell quarter front squat: 45 lb. x 10, 95 lb. x 5
- weak on this .. need to attack this slowly
barbell front calf raise: 45 lb. x 10, 95 lb. x 10
barbell calf raise: 45 lb. x 20, 95 lb. x 20
barbell reverse curl: 45 lb. x 12
filed down CoC trainer closes: 3 attempts each hand
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
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 leg deadlift: 30 lb. @ 10 each leg
- love these.

TO-ADD:
- barbell deadlift
- 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)

got lit up by mosquitos again.




Food

2 PM

- 2% milk
- green tea



Food

5 PM

- cheese and crackers
- x-mas dinner at my aunts (chicken, veggies)
- desert





Session: Evening

9 PM

- ate too much desert, wanted to lift

high rep nation:
- relaxed barbell half squat: 135 lb. @ 9 x 10, 1 x 20, 1 x 25
- for the 9x10, i alternated: wide stance, shoulders width, and feet together

easy reps.. legs felt really strong/light after. will probably be crazy sore from it.

:ibsquatting:



Food

10:30 PM

- oatmeal + honey
- mixed nuts
- water w/ lemon