Author Topic: ADARQ's journal  (Read 607738 times)

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Coges

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Re: ADARQ's journal
« Reply #7320 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 #7321 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 #7322 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 #7323 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 #7324 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 #7325 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 #7326 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

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: ADARQ's journal
« Reply #7327 on: September 03, 2017, 01:31:33 pm »
+1
do tell about the soleus stretch.

by popular demand! probably going to upload that to IG eventually.

just make sure you don't feel this in your lower ankle/achilles/achilles insertion. if you do, feet are probably too far away or dno.. but i feel this right in the meat of my soleus (the intention of teh stretch)



I use the line to judge how intense the stretch will be, from the onset. I rest my thighs against the cabinet, which takes a small bit of weight off probably. Then I just do dishes for 3-5 minutes or so. I do dishes "controlled" (lmao) so that I don't make a jolty movement and strain/tweak anything. If I need to back off I do, but generally it becomes very comfortable and each soleus feels very loose afterwards. I've definitely made progress in the stretch too. I could have gone back a little bit more in the photo.

For the first time in my life, i'm actually excited to do dishes because I can get a good stretch in, for a muscle group that has given me a ton of problems (lots of small tweaks).

If you try it lmk how it feels.

pC!

maxent

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Re: ADARQ's journal
« Reply #7328 on: September 03, 2017, 01:46:43 pm »
+1
Love the geeky machine readable training logging haha. I think along those lines if you could have a way of pretty printing it so you'd still have the raw data in some text form (eg sexps or jason or whatever you like) but present it to the reader in a nice colourful marked up way it would be the best of both worlds. ive long thought of writing a quick app for logging my workouts. Actually you've inspired me, ima do it so i can just log from the gym on my android phone without needing to come home and type it up wiht a keybaord.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

adarqui

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Re: ADARQ's journal
« Reply #7329 on: September 03, 2017, 02:00:08 pm »
0
Love the geeky machine readable training logging haha.

hah nice thanks! ya I figured you would like that. I can plug those [(<day>,<blah>)] lists write into GHCI and calculate stuff if I want.

ya, i was integrating some of this stuff into the forum-re-write I was doing but I have so much work to do to get it running again. It's a travesty. Just thinking about finish it makes me sad. One day I will. I was starting to "try and get it working" again, but stopped. Just too mentally tiring atm.

fwiw, i'd love the extra data analytics features, but I also don't mind doing it myself. I've looked back in my journal tons of times and it really is a big help, even if I can't just pull stats out of it real easy (if everything was supported by data processing etc). Not sure how serious people don't journal or keep track of their training at all. I mean i've known this pro boxer dude for a long time and he doesn't journal. He pretty much can't tell you anything (backed up by fact) about his training over the last decade. I was actually looking back into my journal last night, at the end of December - was flying at 147 lb.. Then I started lifting again and ballooned up to 154, then starting running long slow distance + lifting and ballooned up to 159, then got hurt. What a train wreck. lmfao.




Quote
I think along those lines if you could have a way of pretty printing it so you'd still have the raw data in some text form (eg sexps or jason or whatever you like) but present it to the reader in a nice colourful marked up way it would be the best of both worlds. ive long thought of writing a quick app for logging my workouts. Actually you've inspired me, ima do it so i can just log from the gym on my android phone without needing to come home and type it up wiht a keybaord.

nice!! do it.

as for myself programming stuff into the current forum, can't do that because I have this complete re-write I need to someday finish. Extending this php code would be ugly, it fit much nicer into my haskell/purescript code I was doing. Wanted to have lots of things built in like PR timelines, PR timeline comparisons, progress tracker stuff. feh!!!

adarqui

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Re: ADARQ's journal
« Reply #7330 on: September 03, 2017, 03:02:47 pm »
0
09/03/2017

bw = 155
soreness = shoulders alot, hamstrings alot, adductors alot, calves slightly, quads slightly
aches/injuries = none really, but right adductor is very sore
feel = dead

wakeup = 10 AM
- Last night's sleep got derailed by one of my dog's, kept trying to heave up this fuzz he ate off of his stuffed animal. So I had to hang out with him several times to make sure he wasn't choking to death. Regardless though, went to sleep at ~12 AM and woke at 10 AM, need lots of sleep after the kind of hard workouts I did yesterday.



resting heart rate testing (while responding to threads on teh forum!):
- 32 minutes of HR monitoring
- average: 45
- lowest: 40
- nice!!







buy hat: TODO
- need to go buy a new sun-protecting hat because those bitches stole it.



walk: 14 miles in 4 hours, light/relaxed
- really nice
- didn't sweat at all, even with long sleeve and high socks
- weather is changing in South FLA.
- ez work
- had a few things pop up during the walk but disappear when I really focused back on relaxing/staying loose .. I tighten up a bit when I start walking harder, so I was trying to stay very relaxed & very quiet (ninja walking).
- nothing 18+, nice!!
- if I was fresh/not sore, these would probably all be <= 15





diet:
- really light diet today .. just protein + green tea prior to the walk. Afterwards i'll eat milk+protein, avacado, and something else
- but going light today
- post walk: protein + milk
- b4 bed: 4 x eggs, avocado, water w/ lemon, 2 slices of bread





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), (3,155)]

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: [(3,14.06)]
- total: 14.06

Total walk time: [(3,4:01:29)]
- total: 4h:01m:29s

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

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

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

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

Aches/Injuries: []

adarqui

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Re: ADARQ's journal
« Reply #7331 on: September 04, 2017, 07:05:12 pm »
+2
Saturday's race will probably get cancelled because of this hurricane that's headed in this general direction. wrecked!



09/04/2017

bw = 154
soreness = shoulders alot, hamstrings alot, adductors alot
aches/injuries = none really, but right adductor is very sore
feel = good

wakeup = 11 AM
- very hard time falling asleep, 4 hour walk amp'd me up



diet:
- half of starbucks coffee drink
- water+protein/green tea/banana
- workout#1
- protein/smoothie
- 4 eggs, avocado, water w/ lemon, 2% milk + protein

stretch:
- 12 AM - 12:05 AM: soleus stretch while doing dishes



jump rope: 1 hour
- way better than last session
- arms feel numb though .. nearly 1.5 hours later, feeling numb in forearms/hands lmao wtf?
- only 13 messups
- first ~25 minutes were so easy/relaxed, got tougher ~35 minutes in
- average HR: ~160









before bed: left calf tight .. both hamstrings crazy sore.





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), (3,155), (4,154)]

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: [(3,14.06)]
- total: 14.06

Total walk time: [(3,4:01:29)]
- total: 4h:01m:29s

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

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

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back")]

Wakeup:[/g] [(4,11:00AM)]

Aches/Injuries: []

adarqui

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Re: ADARQ's journal
« Reply #7332 on: September 05, 2017, 10:27:51 pm »
+1
Saturday's race cancelled as expected.

got a nice new hat for sunny walks:



shields me well!





09/05/2017

bw = 153
soreness = shoulders alot, hamstrings severe, adductors slightly, calves severe (more tightness than soreness, especially up at the origin of the gastrocs), tibs/peroneals very tight, feet slightly
aches/injuries = none
feel = destroyed

wakeup = 6 AM
:headbang:
- but.. only got 5 hours sleep, and I could really feel it all day .. I think I was tighter all day because of it .. I never got that restorative REM cycle.
- dog woke me up, basically dry heaving onto me. thought he was going to puke on me so I had a little adrenaline rush and got him off the bed .. amp'd me up so decided to stay up and help reset sleep sched

^^ only good news of today


diet:
- water w/ lemon
- fasted walk
- protein+water, water w/ lemon, coconut water drink
- 4 x sweet corn + tons of brussels sprouts + serrano + avocado, 3 x banana, half of starbucks premade coffee drink
- whole foods: berry smoothie with whey protein, cookie
- dog walk
- milk+protein, 3 x san francisco sourdough bread (this is so damn good, from whole foods .. try it if you have access)
- water w/ lemon


stretch:
- random calf/quad/soleus/hamstring throughout the day .. just can't help it when i'm this tight
- DONT DO THIS  :pissed: :pissed: :pissed: :pissed: :pissed:
- it just doesn't do anything



fasted walk:
- 7 AM
- 9.2 mi in 2h:20m
- dead beyond belief .. legs toast
- scary: tib ants actually cramped up .. in mile 8 .. never had that happen to me before. VERY SCARY. That shit felt nuts.. felt like I wasn't going to be able to make it home.. but it'd come and go very briefly. Hopefully there's no side effects from my tibs/peroneals being wrecked towards the end of the walk, like some kind of splints forming etc.
- so jump rope destroyed me yesterday.. calves are completely dead, hamstrings are "re-jacked" up.
- it's crazy, I used to jump rope like that basically every day when I boxed.. I was fine.. damn I was in good shape.

decent times for how bad I felt early on, but last 2 miles I fell off bad.. couldn't walk any faster.. everything short circuited.





dog walk:
- 3.5 mi
- felt much better, but legs still dead
- hamstrings more dead than anything
- felt my tibs slightly at times, but good sign that they didn't freak out .. though, I didn't walk nearly as long in distance. The walk itself was nearly 2 hours because of how many stops the dogs make.





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), (3,155), (4,154), (5,153)]

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: [(3,14.06),(5,9.2)]
- total: 33.22

Total walk time: [(3,4:01:29),(5,2:20:00)]
- total: 6h:21m:29s

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

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

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5)]
- (day, wakeup time, hours slept)

Aches/Injuries: []

Joe

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Re: ADARQ's journal
« Reply #7333 on: September 06, 2017, 09:05:52 am »
+1
Bummer about the race, but the hat is super dope.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: ADARQ's journal
« Reply #7334 on: September 06, 2017, 11:20:29 am »
0
Bummer about the race,

ya bad timing, but definitely glad they cancelled it. Imagine a bunch of idiot runners doing a 5k in serious wind, the morning of a Hurricane, taking up police/firefighter resources lmfao.

Quote
but the hat is super dope.

thnx! i'm actually going to get another one soon .. I wanted one of those "straw hats", something like this:



going to head back soon and get one of those.. it's bigger than the hat I got so it'll block even more sun.