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MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« Last post by Zetz on Today at 01:40:24 am »
Just now discovering Cursive

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back still stiff but not crippling this morning, could stand up straight right out of bed. went and got a 90-minute massage from a woman i heard about through word of mouth. she's a pro, felt amazing/painful/amazing, signed up for ten sessions. back not healed but feels better. drinking plenty water.

Respect for bothering to do something about back issues. I finally went to a chiropracter for the first time ever this spring and I've never felt better.
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« Last post by Zetz on Today at 01:33:34 am »
Been trying to login on and off for like 6 months now and only recently realized emails for password reset were going to my spam... after they didn't show up a couple times I kept thinking it was just sent to an old email that I don't use anymore that I haven't been able to recover.

Anyyyway. I've been less focused on any kind of maxes, especially for weight lifting lately. In the spring I finally got a primary care physician after my girlfriend had been bothering me about it for a while (she's a surgical nurse). Turns out it's not exactly healthy/normal for your heart to beat as forcefully as mine does, so after several different doctor visits due to serious fatigue increasingly weird sleep habits (like straight up passing out for 3 whole hours after work sometimes) I've been mostly focused on general health and some cardio.

Went through multiple check ups, EKGs multiple times at different types of tests, an echocardiogram, and finally a stress test on a treadmill. Concensus from my primary and from the cardioligist is: that heart murmur I found out about ages ago in high school is an diastolic murmur (which is slightly less common, not a big deal though), most likely caused by the fact that I have a bicuspid aortic valve (2 flaps instead of the 3 most people have) and that has caused "minor calcification" of my aortic valve which sounds scarier than it really is. Cardiologist recommended slightly more cardio or just general activities that can get my heart rate up, but apparently it's not a huge issue. (EDIT: Oh after the stress test they said I had early repolarization? Not entirely sure what that affects, but they said it wasn't super serious)

Bits of cardio like walking to work and random walks in general along with just a ton of practice cooking better food lately have slowly been fixing my weird sleep patterns and I'm starting to regain my old energy. Been way less productive than I used to be due to the weird sleep habits but things seem to be returning to normal.

Need some serious accountability to keep up with this because I still feel my motivation slip some days, so I'm hoping to actually log even the mundane activities here and maybe get some of you to annoy me as often as you remember to keep me on top of this stuff (seriously, send me messages, find my facebook or instagram and just spam me asking if I've worked out that day).  For those of you who bothered to read this whole thing (probably just darqui LBSS at this point lol) thanks for all the help and encouragement over the years. Hasn't exactly been a straight path, but this has always felt like a place I can vent and get help and support no matter what my health/fitness goals were.
- FIRST sub3 1km on grass :personal-record: :personal-record: :personal-record:!!! 1km @ 2:57 (4:45 min/mi)
- hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on October 15, 2018, 07:02:49 pm »

Treadmill Run- 3.6km in 20m


Standing Press- 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 55 x 2
Behind the head press- bar x 15, 15
Bent reverse fly- 4 x 12 @ 7kg DBs
Standing BB front raises- 4 x 12 @ 15
Seated Arnie Press- 4 x 15 @ 10kg DBs
Upright Row- 2 x 20 @ 15


Ab Circuit

60s Front plank, 60s Left side plank, 60s Right side plank, 30 Second flutter kicks, 10 V-Sit ups, 20 Crunches, 40 Sec mountain climbers
Break 30 Sec and repeat a total of 4 times

This sucked more than anything I have done in recent memory. I think that’s a good indicator that I need to do more of it though.


Squats- 80 x 5, 90 x 4, 105 x 3, 115 x 2, 130 x 1, 135 x 1
Front Squats- 4 x 12 @ 40
Leg Extension- 3 x 10 @ 41
Leg Extension- 12 @ 54, 12 @ 27
Leg Press- 3 x 8 @ 150 with max rep calf raises between sets of 20, 14, 13

Stretching- cossack squat iso, weighted long lunge 1 x 10 a side @ 8 kg,


Bench- 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 80, 3 x 82.5
DB Fly- 4 x 15 @ 8kg DBs
Lying Cable Pullover- 4 x 15 @ 18 (this is a killer for my triceps)
Incline BB Press- 4 x 10 @ 50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 15, 2018, 01:39:35 pm »
rested yesterday. this evening did some mobility and a few BSS and scales. back still a little sensitive but i'm going to do a light and short run tomorrow to test it out.
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on October 15, 2018, 01:17:13 pm »
Something is more fucked up with my wrists than I thought, idk what it is. 

Today was a joke

30 min run
Snatch up to 135
Snatch grip rdl up to 185
Tabata for 10 mins 20 on 10 off
DB cleans
DB snatch
DB push ups

25 min walk

I can't do bb cleans right now so I will have to do db cleans.
How's your 40 yard dash going?

Havent tested, but i've sprinted at least 2-3 times a month in the last year. Im quite sure i'm faster than regular people that don't take vertical/sprinting serious.... like on a full court dash or breakway i am faster than them....

Oct 13:

135 x 3, 8

225 x 3, 8

315 x 1, 2

365 x 1 (full pause 2 sec) back felt a bit weak.

Weight 217.

I may have done 225 x 18  two session earlier in a workout but i don't recall..... that was helpful
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 15, 2018, 10:17:19 am »
speed day!

right calf/soleus has been really good the last ~3 days or so. as i've mentioned before, speed really seems to help it.

also, i've felt like "driving" (right foot gas pedal, 30-40 minute isometric wtf) is exacerbating it.. been trying to switch my "brake foot" when at stop lights and such, to my left. trying to just let it relax instead of "staying contracted" for such a long time. weird I know, but I think it has something to do with it - or at least makes it worse.


feel like = beat up
bw = ?
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves slightly
aches upon getting out of bed = decent
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 7.5
wakeup = 06:20 AM

top3 finishes:
2018: 24/33 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 3 (km) = 7 of 50 :ibrunning: only 43 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
- 10/15/2018: 1km @ 2:57

06:30 AM: food: orange juice, mini rxbar, water
07:15 AM: workout: FIRST sub3 1km on grass :personal-record: :personal-record: :personal-record:!!! 1km @ 2:57 (4:45 min/mi) ::: hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}
08:00 AM: food: beet juice, water
09:00 AM: food: 4 x banana, rxbar, koia protein drink, water
XX:XX PM: didn't eat too good.. banana/rxbar beet juice/almonds/water
08:00 PM: workout: legs/body toast. only did 200m @ 29.95
09:00 PM: food: cookies & cream milkshake
10:00 PM: food: 4 x banana, 2 x orange juice, rxbar, water

07:15 AM: workout: FIRST sub3 1km on grass :personal-record: :personal-record: :personal-record:!!! 1km @ 2:57 (4:45 min/mi) ::: hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}

legs so heavy/dead, combination of morning running (usually feel awful) + fatigue from sunday's evening session.

happy to get this.

i actually planned on trying to hit another sub3 km tonight at the track...... never done that before. we'll see.

definitely near all time PR level 1km split .. i could have gotten it if I kicked hard. Just felt so dead (during w/u including run etc) that I called it, but had alot of gas left for a big kick.

all time PR = 2:53 .. hit 2:57 on grass today with dead legs.....

all time PR = toast soon.

08:00 PM: workout: legs/body toast. only did 200m @ 29.9

also it was raining/windy etc. whatever.

so toast.

also, odd .. my watch said 29.95 for the last 200m .. but then i look at garmin connect and it says 30.00.. it's done that before, but i don't get it. it's either 29.95 or 30.00.. odd.
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 15, 2018, 09:53:10 am »



i died.

thanks for recommending to me, not to do 20 x 400 @ 50-55sec with 60-90sec recovery, unless i've done it in "sets".



squatdr genetics. pure insanity.
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