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Progress Journals & Experimental Routines / Re: FP's log
« Last post by LBSS on Today at 03:06:42 am »
105x8 seated btn ohp is really solid, especially considering how long your arms are.  :lololol:
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 12:24:39 am »
rest/walk.

12/14/2017

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = none
feel = great

wakeup = 10:00 AM

log:
10:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, black tea, few chocolates
03:00 PM: food: some almond milk, few chocolates
06:00 PM: workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
08:45 PM: food: whole foods: mac & cheese, bunch of orange chicken
09:00 PM: stretch: quads @ WF
11:00 PM: leg drain: 30 minutes
12:00 AM: food: non dairy kefir, prunes, white chocolate almond bark, fresh sourdough, water



stretch:
09:00 PM: stretch: quads @ WF

icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
- https://www.strava.com/activities/1314338535/overview

endorphins are very fast.. if they hurt my heel when I walk hard/fast, they are usually fast shoes (for walking) and usually for running too (but can actually be too intense for roads). My saucony carrera's are a great example, fastest shoes I walk in, can really hurt my heel. For running, I fly in them but, more so for springs. Very hard to run distance on the roads with them. So endorphin v2's feel a bit like them, but less intense (a bit more supportive in the sole).




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on December 14, 2017, 11:41:01 pm »
photo hunting, found a few:

the blur!



chasing #2:



start:





weird one:





you can download certificates: lol

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Progress Journals & Experimental Routines / 107
« Last post by maxent on December 14, 2017, 10:49:19 pm »
BW: 89.5kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 5/5
Mobility:
Skill work:

Training tonight! Knees and lower back a bit sore. I will take an extra day's rest and train tmr..
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 14, 2017, 10:20:54 pm »
- run 4.34 km in 22:16
struggle bus. didn't really eat dinner last night (salad and 1.5 cinnamon rolls, which i made and which took so long i forgot about dinner, lol) and drank more than i should have (but won $50 playing poker so...worth it!). these were junk miles, but not enough that i'm worried about it. still happy to have done more than nothing.

- stretch
6
This forced deload will hopefully get you fully recovered and ready to hit some beastmode PR's with a fresh CNS.
 :ibsquatting: :ibsquatting: :ibsquatting:
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Progress Journals & Experimental Routines / Re: FP's log
« Last post by Final Phenom on December 14, 2017, 08:39:01 pm »
Even in the midst of finals week, could not bring myself to do a 3 day deload. 1 day rest is fine to get my mojo back for lower vol session

12/14
Workout time: 1hr 30

Trap bar DL:
325*5
395 3*3 (PR tie)
315 *5, 5, 5, 10 (45s rests, RFD) (+extra volume)

Behind the head seated OHP:
85*8
95 2*8 (+1 set)
105 *8F (+10lbs, +1 set)  :personal-record:

ss1a: DB reverse flys 15's 3x8
ss1b: bent over DB external rotations 12.5's 3x8 (+2.5lbs/ arm)

ss2a: Dec situps (overhead weight):
BW x25
10lbs x12 (+4 reps)
25lbs x1 (+5 lbs) big  :personal-record:
10lbs x12 (+4 reps)
ss2b: Palloff Press 3x8 ea side

ss3a: Bar Curls: 65 2x8, 70 1x8
ss3b: Tricep cable machine: 57.5 3x8


jumps+dunks x25 - got a few hard dunks in including 1-step DLRVJ. Not high enough to tomahawk. If I could palm the ball with my left hand I could dunk off R-SLRVJ.

SVJ @31"
DLRVJ @33.5"
L-SLRVJ @30"
R-SLRVJ @32"

bball skill dribbling x 20 mins

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Progress Journals & Experimental Routines / Re: Party's Over!
« Last post by Coges on December 14, 2017, 06:00:07 pm »
Thanks adarq.

Squat-
60x5
100x5
122.5x3
142.5x3  :personal-record:
135x3x2
112.5x7

Rows-
20x20
40x20
62.5x20
82.5x20

Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.

Man you are killing it lately.

x2.

other people's PR's help fuel other people's PR's, internet gym atmosphere of adarq.org is extra solid right now.

beastmode.

Couldn't be more true. I'm sure there's some kind of PR multiplier going on here.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on December 14, 2017, 05:59:07 pm »
15/12/12
Strength session- 75% week


Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set  :D :ibsquatting: :ninja:

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!

Haha the ego is a beautiful thing isn't it. Now only if we can harness it's powers for good.
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yeah, i just ate like homer simpson lately.....

that 315 felt like 225 tbh

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