Author Topic: ADARQ's journal  (Read 1621804 times)

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adarqui

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Re: ADARQ's journal
« Reply #7290 on: August 28, 2017, 03:06:28 pm »
+1
08/28/2017

bw = 154
- nice!!!
- "13.9 % body fat" according to my scale - probably pretty accurate .. I don't look at all as lean as my ~145 lb physique from my rested max squat video:
-- https://www.youtube.com/watch?v=pevMW18KsLw
soreness = adductors alot, hamstrings moderate
- not nice!!
aches/injuries = right big toe blister
- popped a portion of it using a fire'd up pin .. went right through and drained some of it .. bleh!


crap. I think i'm still going to hit the track tonight, but man I want to avoid running with soreness. I'll do it this time and try to avoid 50 minutes of stepups until after the race on 9/9. Maybe i'll do like 15 minutes of stepups instead.

kinda nuts how sore I got from that session, but didn't get too sore at all from the first time I did them.

kinda tired today too.. tonight's track session not looking too great, but we'll see. it'll probably be ok. Plus it might be raining tonight.



track:
- 6:30 PM
- 12 x 400m with 200m rest, 2 x 200m with 200m rest (wanted 10 x 200m but right calf got too tight  :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed:)
- annoyed. the whole point of 12 x 400m tonight, was to make it to the 10 x 200m and really push the 200's HARD. right calf started tightening up around 400 #8, but it was really tight after #12 and had to stop after the second 200. lame.




a cool sculpture from yesterday:


adarqui

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Re: ADARQ's journal
« Reply #7291 on: August 28, 2017, 10:10:58 pm »
0
Quote
- "13.9 % body fat" according to my scale - probably pretty accurate .. I don't look at all as lean as my ~145 lb physique from my rested max squat video:

Really, if you are at 13.9% BF I must be around 55% BF.... in my videos/pics one can't even see my neck, it is surrounded by fat, my chin and jaws don't even exist.

ya i'm definitely around 12.x-13.x% .. you're probably like 25% or so?

i definitely have ~10 lb of fat to drop, that's for sure.. probably a little more. I'm a light mfqr.

adarqui

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Re: ADARQ's journal
« Reply #7292 on: August 29, 2017, 11:44:05 pm »
0
12/29/2017

bw = 154
soreness = calves alot (right especially), quads moderate
aches/injuries = big toe blister drained out completely

set my alarm for 8 AM, but slept in until 11 AM :/ really needed it though .. absolutely dead today. Also took a 2 hour nap from 4 PM - 6 PM.

evening walk:
- ~2 hours
- 8.4 miles in 2 hours
- calves so tight early on, eased up a bit throughout





did a ton of soleus stretching last night and today .. feels so good when i'm doing it and definitely loosens up my soleus, but also makes them more sore as time goes by.

right soleus is WAY tighter than left.




ps: watching federer / tiafoe, awesome match. 40/40 5/3 5th set for federer at the time of this post :D

adarqui

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Re: ADARQ's journal
« Reply #7293 on: August 30, 2017, 03:56:51 pm »
+1
08/30/2017

bw = 154
soreness = calves alot (right especially)



jump rope:
- 11 AM
- 1 hour straight, several mess ups (~20+)
- avg HR: 147
- max HR: 169
- lost 4 lb water, drenched
- right calf sore during the session, hard to do single leg hops .. knew this going in, but wanted to work it out
- don't think i've done that since boxing .. i used to be able to get through an hour non-stop with only ~2 or so messups, when i boxed.. lmao. Also had a different rope though, not as fast as this rope.. so might not be that bad.
- felt pretty good .. mostly relaxed .. if i felt shoulders tightening, tried to loosen back up, did a decent job of it.
- after some mess ups, took my time to get back into it, so like maybe ~30s or so to reset and loosen up my shoulders before getting back at it.
- legs felt fine, no prob



bw:
- 4:30 PM
- ng pullups: 7 normal + 5 dead hang
- full dips: BW x 10



bw:
- 6 PM
- chinups: BW x 10
- full dips with hips abducted/knees extended: BW x 10
- standing single leg raises: x 25
- standing single leg abduction: x 25
- wide grip pullups: BW x 5
- close grip pushups: BW x 25



walk: PR mile split attempt: SUCCESS
- second mile: 12:09 :personal-record: :personal-record: :personal-record: (-2s)
- so close to 5 mph .. that split was 4.94 mph  :pissed: :pissed: :pissed:
- bw after walk, 148 lb. -6 lb like usual, soaked
- strava: https://www.strava.com/activities/1160769184
- also, ~8.9 miles in ~2 hours .. could have pushed the last 2 miles but said F it .. also left heel was a bit tender from both of the 12:XX mile splits.









trying to get this damn fat off. useless fat. useless uselesss uselessss.



amazing meal to finish off the night:
- medium spinach salad with carrots/mushroom/green pepper/tomatoes + vinaigrette + lemon juice
- avacado by itself
- a few slices of san francisco sour dough bread
- chicken fracesce
- grape fruit juice
- water w/ lemon

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

absolutely stuffed from it & all of the water w/ lemon I drank .. probably drank 5 glasses :D

adarqui

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Re: ADARQ's journal
« Reply #7294 on: August 31, 2017, 09:43:35 am »
+3
08/31/2017

will post again later. basically 159-160 to start August, 152 today. so 7-8 lb of weight loss in August. Last night before sleep I rehydrated to my morning weight + 1 (155), and boom still 152. Good sign.

goal is low 140's @ legit ~6% body fat or so. Just want to get there and then re-evaluate. Want to get the "lightest/leanest" i've ever been. I feel like this is a good goal especially since i'm 35 now - as the years go by, we generally just pack on more fat lb, time to strip ALL of that (except essential) off :D .. I should definitely be able to reach that with determination (cardio) and eating clean.. it's not really a question of whether or not I can do it, just when, and i'd rather get there sooner than later. Walking is great because I know for a fact I can go out there and do it, without killing myself, and burn mostly fat cal.. it's just time consuming.

also woke up this morning, calves are sore but legs feel amazing, literally my first thought was - is the indoor gym open tomorrow? need to get some jumps in.. key point being, when I get really light/lean I also feel like jumping more. Need to get in a high volume jump session soon, maybe even tomorrow morning @  my favorite indoor gym if they are open. I'd jump in my XC flats with an extra insole, instead of my bball shoes, since this indoor surface is really nice.

ok off to a light walk.

Mikey

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Re: ADARQ's journal
« Reply #7295 on: August 31, 2017, 09:55:05 am »
+1
6% bodyfat would be mean! Goodluck I know you can do it :headbang:
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #7296 on: August 31, 2017, 03:07:44 pm »
+1
6% bodyfat would be mean! Goodluck I know you can do it :headbang:

thanks alot man! yeah the lowest i've been in ~7.x% caliper measured back at memorial sportscenter, when I was still boxing.. Was like ~144 then. Need to eclipse that this time!

adarqui

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Re: ADARQ's journal
« Reply #7297 on: August 31, 2017, 03:09:00 pm »
0
i'm really addicted/obsessed with grapefruit now.. this is what I had after my early walk today:





I need to pro up and get me a grapefruit spoon:





kinda odd how i've just become so addicted .. i've had grapefruit off and on for a long time, but never have I been so addicted to it. Doesn't seem like i've gotten tired of it at all either.

Coges

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Re: ADARQ's journal
« Reply #7298 on: August 31, 2017, 08:17:02 pm »
+1
6% bodyfat would be mean! Goodluck I know you can do it :headbang:

thanks alot man! yeah the lowest i've been in ~7.x% caliper measured back at memorial sportscenter, when I was still boxing.. Was like ~144 then. Need to eclipse that this time!

This is awesome!!! Cannot wait to see how yo go.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7299 on: August 31, 2017, 11:37:45 pm »
0
6% bodyfat would be mean! Goodluck I know you can do it :headbang:

thanks alot man! yeah the lowest i've been in ~7.x% caliper measured back at memorial sportscenter, when I was still boxing.. Was like ~144 then. Need to eclipse that this time!

This is awesome!!! Cannot wait to see how yo go.

thanks man!!

today has been rough, that morning jump rope workout in combination with that walking mile PR absolutely destroyed my CNS.. HEH!

peace!

adarqui

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Re: ADARQ's journal
« Reply #7300 on: August 31, 2017, 11:43:54 pm »
+1
just a quick post on something weird that happened today .. so earlier today i'm looking for the hat I wear during my walks in the sun - it helps keep my head/face blocked from sun, it's in the photo a few pages back.

anyway, the hat is missing. so I look all over, can't find it. Then start to get annoyed, thinking my dad put it somewhere, so I call him up and he says he didn't touch it, but the tennis racquet was on the ground this morning, a few feet from the table. He brought that up because that's where I normally keep my hat hanging from the rope to dry at night.

so I found that odd.. anyway, as the day went on, couldn't find it anywhere .. nowhere to be found outside.

long story short, someone stole it. now, that could be the end of the story like "lolz someone stole your hat". but, when you put it together with some other details, some dudes were basically in the back yard scoping out my dad's performance bikes, and when they realized they were locked to fuck (major locks everywhere), they snagged the hat which pulled down the racquet and then they dipped out.

not going to go into any more details but man o man, I really need to move to Iceland. I don't live in a bad area, it's decent around here.. but even then, America is very dangerous. Add this to the long list of weird shit that's happened to me in South Florida.

that wouldn't be the first time this happened either... one time I was actually outside at 4 AM when a sketchy car rolled up and parked out front to scope the bikes out. That could have turned into a rambo episode. creepy shit.

i'll probably finally move to Iceland then get hit by lightning.

:trollface:  :pissed:

now I need to go buy another hat.

adarqui

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Re: ADARQ's journal
« Reply #7301 on: September 01, 2017, 12:03:46 am »
+1
08/31/2017

bw = 152
soreness = shoulders moderate
aches = hamstring tendons (from walk), back (from jump rope?), heels (from walk)
injuries = right big toe blister is better BUT there's another one below it.. now that one is getting bigger. lmao.. was actually itchy when i was walking. feh.

CNS = completely dead .. couldn't get under 16 min/mi in the morning, dead beyond belief. evening was a little better.


morning walk:
- 4.x miles in ?
- completely dead



bw: some bw stuff



bw stuff + evening walk:
- a little better for a bit, but then by the end, couldn't even get under 17 min/mi, TOAST
- 9 miles in ~2:20 ?





overeating tonight.

adarqui

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Re: ADARQ's journal
« Reply #7302 on: September 01, 2017, 11:32:28 pm »
0
09/01/2017

bw = 155
soreness = not much, calves barely, edit: shoulders moderate (jump rope)
aches/injuries = right big toe blister, right knee slightly after flexing my knee fast - went away later
cns = dead

wokeup = 8:30 AM!!!
- 2 days in a row, progress

feel better than yesterday, but just dead.. needed complete rest.

ate lots of bananas today & had a smoothie at whole foods. Also ate beans/avacado/serrano/milk+protein etc


soleus stretch:

my soleus stretch is godlike. I need to describe it tomorrow. It's so simple you can even do it while washing dishes. Really loosening up my soleus better than my other stretches. Been doing it the last few days.



tmw I might:
- morning: jumps!
- evening: track

that's the plan for now!

adarqui

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Re: ADARQ's journal
« Reply #7303 on: September 02, 2017, 02:16:59 pm »
+2
09/02/2017

bw = 156
soreness = shoulders slightly
aches/injuries = none, post: jumping - right knee slightly
feel = ok

wakeup = 7:30 AM
:headbang: :headbang: :headbang:
- tired though  :pissed: :pissed: :pissed:

jumps!
- 10 AM
- 90 submax jumps each leg, in groups of 10 each
- first 10 jumps each just warmup, next 80 each - all kinds of anlges & runup distances
- L-SLRVJ: lots of easy 10'2-10'3"s, moderate effort 10'4"
- R-SLRVJ was just a bunch of backboard taps
- jumped in my XC flats on concrete, so couldn't go hard.. as long as I keep it light I should be ok doing this, but the plan was to jump in the bball gym today (closed but open tomorrow feh!)

felt good. legs definitely not in jumping shape, but better shape than last time I jumped, that's for sure.





track: 3 x 200m, 1 x 100m, 5 x 200m, 2 x 100m, 3 x 200m
- TODO: going to focus more on speed tonight hopefully, lots of 200's
- can't see what I did, internet is broken, tethering to phone, can't sync garmin, need to make food rather than investigate/figure it out.
- all I know is first two hard 200's were ~30, then I hit a ton of ~35's, even while taking selfie videos (like 5 videos, so 5 x ~35 while holding the phone pointed at me), then finished with a ~32
- felt good, first two hard 200's really smashed me tho.
- max speed: 16.6 mph
- interesting: interesting how the 2nd/3rd 200m's both have basically the same time (30.6/30.7) but have very different stride frequency/stride distance :o :ninja: I had less hip power in the 3rd one so I seemed to compensate by upping freq.. just need to combine the two somewhat when i'm fresh and should drop a nice time.
- RIGHT CALF MADE IT THROUGH THE WORKOUT JUST FINE!!!!!!!!!!!!!!!!
- progress!





went to a new track today:



looks cool.. but, it was broken:



so i just took my phone out and f'd around during my workout:



one of the ~35's selfies, lol:







Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far. :D

September (09) 2017

Bodyweight: [(1,155), (2,156)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: []

Total speed interval distance: [(2,2500m)]
- total: 2500m

PR's: []

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31)]

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back")]

Aches/Injuries: []

LBSS

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Re: ADARQ's journal
« Reply #7304 on: September 03, 2017, 03:17:08 am »
+1
do tell about the soleus stretch.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter