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Politics, News, & SHeeT! / Man loses his job over Fortnite
« Last post by Mutumbo000 on Today at 03:55:52 am »
<a href="http://www.youtube.com/watch?v=ysp62BQe91c" target="_blank">http://www.youtube.com/watch?v=ysp62BQe91c</a>

Way to lose your job as a network engineer over a children's game ffs!

Video game addiction?

What a piece of shit.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 01:07:49 am »
this was from my 4:47 from october.. going to hold back tomorrow and try to repeat this. no fast start. just a controlled start right into my pace (~4:55-5:00). then me running w/ feedback from watch.

the thing i might do differently is start a little slower, and try to kick massive, so at ~0.75 mi, just nuclear. a much bigger kick than in the data below. this'll make up for the slightly slower avg pace (4:55-5:00 before kick, instead of 4:50-4:55 before kick).

alot of people i know, who normally dont do this race, are doing it tomorrow .. because they want redemption over the headwind mile from last week. lol. so, should be more fast people there than normal. im going to prevent myself from getting sucked into it and just number hunt, hopefully.

last year i actually had a tight calf/soleus strain which i was recovering from, the week prior.. basically the same kind of thing, except different tweak. both tweaks after the boca mile race. last year was soleus, this year was gastroc seizing up. last year it made me back off and run smarter which turned out well. could potentially happen again. eerily similar scenario eh.

got 3rd OA last year. who knows this year. we'll find out tmw.

weather should be good i think. ~69F, 60% humidity, ENE 5mph wind. nice.. should be decent conditions.

























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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 12:19:18 am »
light day.

mile race wednesday.

left calf/behind knee "thick", lame. hamstrings recovering. legs feel decent. should feel way better tomorrow, minus the calf thickness.

signs of getting sick (throat barely, mucous moreso). hope i dont.


12/11/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- light run -> beet juice -> 2 x orange juice + 2 x banana -> tons of salted cashews -> koia cinnamon almond drink -> 1/2 orange juice + piece of focaccia bread -> light run -> 10 chicken wings + focaccia bread -> beet juice -> orange juice + some salted almonds



09:45 AM: light: 32 min ::: (grass/dirt/rocks, very windy, cold!)
- https://www.strava.com/activities/2011834966


08:40 PM: light: 33 min ::: (grass/dirt/rocks, cold af!!, 53 F!!) /// legs recovering, feel decent, left calf still thick tho \\\ 2900.0 miles for 2018 as of this run
- https://www.strava.com/activities/2012837121





12:15 AM: leg drain: 35 minutes
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Strength Sports / Re: The Arm Wrestling Thread
« Last post by adarqui on December 11, 2018, 11:03:52 pm »
this is so crazy.

<a href="http://www.youtube.com/watch?v=rTo28BXFcng" target="_blank">http://www.youtube.com/watch?v=rTo28BXFcng</a>
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800m+ Running and/or Conditioning / Re: The Running LOL Thread
« Last post by adarqui on December 11, 2018, 10:14:46 pm »
hahahahahahah

<a href="http://www.youtube.com/watch?v=M6QlI9PD5zU" target="_blank">http://www.youtube.com/watch?v=M6QlI9PD5zU</a>
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Bodyweight(AM): 81.5kg (12th dec)
Diet compliance: 1/1 days
Daily Squat: 26/26 days
Daily Run: 25/25 days
Basketball skill work:

Training:
AM Warmup run 1km
AM Fast run 2x11min,2km @ 10.9 km/hr (PR)
PM Squat 6x100, 6x110, 3x120, 2x130 (paused 1st rep on all these)
PM Belted Squat 1x130, 1x137.5, 10x110
PM OHP 6x50, 2x57.5, 5x52.5, 5x52.5
PM Chinup 3x12, 3x8, 5xBW
PM Back Xtn 12x(Band, 20kg plate)

Notes:
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on December 11, 2018, 03:50:59 pm »
30 min run
30 min jog

stretch

Power clean up to 215

Deadlift up to 315x5 then 335x3
           - Strength not an issue, just grip

21-15-9: Dumbbells
deadlifts: 65lbs
Snatch: 50lbs
Bent over row: 50s

Drop set row machine: 150 to 50lbs

felt good and supa pumped
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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« Last post by adarqui on December 11, 2018, 12:52:41 pm »
nice shot.
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Date: 11/12/2018
Soreness: entire body
BW: 142.8lbs

Condition: It was mildy cold outside and a little windy. I was suffering from a cold/flu since sunday night slight hint but now it's in full motion. entire body sore, chest infection and high fever, which you can feel it getting hotter the higher it goes. So it was a low intensity session, didn't want to miss out so just did some low set low rep work.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and on bench
   quad stretch
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds w/ 50kg weight x 20 sec each leg
   back stretch
   treadmill run 15% incline at 12kmph testing out the waters before going to 23kmph at that inclination, so far easy I was too close to the control board, so will have to get a bit back x 10-20 seconds

Workout
   Jump Squats
      - 1 x 5 @bw - really light and explosive obv
      - 2 x 5 @30kg - comfortable

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg dumbbells in each hand
      - 2 x 1 each leg @40kg dumbbells in each hand

   Normal Squat
      - 1 x 3 @30kg

   Prayer break 20min

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @40kg

   Single bent leg reverse hypers
      - 2 x 3 @30kg

Cool down
   stretch
   walk back

Comment
Low energy because of cold/fever so did light session. Body sore and I am lighter than I have been in a while. BSS was difficult to do 1 rep but it was done no rest between legs except for last set. when I get better will jump to 35kg dumbbells with low reps 40kg dumbbells at the end. Reverse hypers was difficult because of resting on my stomach/hips, which does not help with sickness. calf raises was comfortable.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 11, 2018, 10:32:44 am »
- run x 6.5 km in 34:26, strides 3 x 150m w/walk back recovery
right knee pulled on the strides but stuck with it. third rep less pulling than first fwiw. knee a little achey after but it's already going away. max speed was 33kph according to garmin, which is not bad since strides were all uphill: the track is on a slight slant. translates to a 10.9 100.  :P

- pull up x 5,4,3,4,5

- stretch

great conditions: 50s, light mist, soft track because it rained yesterday but not so hard that it was really muddy, no wind.
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