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1
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« Last post by maxent on January 19, 2019, 10:05:17 pm »
Bodyweight(AM): 85.8kg (20 Jan)
Diet compliance: 0/0 days
Daily Squat: 64/64 days
Daily Cardio: 64/64 days
Basketball skill work:

Morning:
  

Noon:
  BS 6x120, 1x155, 3x112.5(lol)  

Evening:
   


Notes:
  • Didn't get to eat properly yesterday so reset the counter. 9 days remaining of surplus. Feeling pretty beat up from basketball but that's to be expected.  Another 40 degree day(cue stringer bell), not sure i'll run. Maybe something ez in the evening if it gets cooler. 
  • The crossfit couple was training next to me today.  killed my buzz again. lol. I did the single and was going to go for a 21 rep PR with 112.5kg .. waited like 10 minutes then 15 minutes then 20 minutes for them to finish their crossfit workout. finally realised it wasn't gna happen and just went for it and 3 reps in i realised id gone cold and today was a write off.
  • Basically we dont have bumper plates at the gym. They're colour coded like bumpers but they're hard plastic (polyuthrane iirc). These geniuses were dropping them from overhead and it made a loud bang. It didn't clue them in that they had double collared each side of their bars .. maybe just maybe this would lead them to reconsider but idk. Jackasses.
2
forgot to post this here. want to keep track of my 1 mile PR's on the "steep hill loop" and the ~1.24 mile PR's at the vista view horse trail loop.

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146264/#msg146264
- steep hill loop x 1 mile: 6:50 :personal-record:
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on January 19, 2019, 08:38:54 pm »
signed up for naples half!

looks like i'll be waking up @ 4:15 AM tmw... :uhcomeon:

i wouldn't mind rain/bad weather at all tmw, i just hope it doesn't get canceled because of thunderstorms etc.. that would suck.

if possible, goal is to just try and keep it under 6:05 min/mi as much as possible.. wind could be nuts so that could get derailed.

6:05 min/mi avg is < 1h:20m half. my PR is 1:21:XX on a 1:18 projected half at mile 10, then jogged it out and wrecked the possible sub 1:20. would like to get good at going under 1:20 for halfs etc.
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by adarqui on January 19, 2019, 03:45:12 pm »
I tried the 26 mile bike ride lol
12 mIles and my ass was numb and shooting a pain down my leg.

Bro day just a nice break, body is pretty beat up

ya man riding a bike for a long time would destroy my ass (i've done it before, get so wrecked). not sure how people do it. i guess it adapts eventually lmao.
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Pics, Videos, & Links / Re: The Motivational Thread
« Last post by adarqui on January 19, 2019, 02:24:17 pm »
gold.

<a href="http://www.youtube.com/watch?v=04su5kpczqw" target="_blank">http://www.youtube.com/watch?v=04su5kpczqw</a>

full interview:

<a href="http://www.youtube.com/watch?v=5tSTk1083VY" target="_blank">http://www.youtube.com/watch?v=5tSTk1083VY</a>
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by adarqui on January 19, 2019, 01:56:11 pm »
- run x 2 km; 500m on/off x 4 (~3:30 pace on); 1.5km
nice, not too hard for first speed workout of 2019. total 7.0 km, 34:26.

- push up x 16,16

- tuck hanging leg raise/hanging L-sit hold x 10,10/10s

- stretch

total this week 41.3 km spread over five runs. tomorrow long and slow.

niiiice! relax & keep it going. :ibrunning:
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Football / Re: 2018-2019 NFL Season
« Last post by adarqui on January 19, 2019, 01:29:22 pm »
i think the chiefs will get the W, but this clip is great.

<a href="http://www.youtube.com/watch?v=i-zb6wbY3tY" target="_blank">http://www.youtube.com/watch?v=i-zb6wbY3tY</a>
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on January 19, 2019, 01:24:21 pm »
feel good today.



01/19/2019

diet:
- good so far. orange juice/banana before run. beet juice/orange juice after run. enormous cauliflower/broccoli/grilled chicken stir fry. milk chocolate almonds + whole milk. french bread + butter, egg roll + sour cream.



09:00 AM: bald eagle sighting in Tamarac FL (every1 stopped to look at it) \o/ very light: 50m ::: (grass, feel good, right adductor a little tight tho) /// ran the last mile with a neighbor heh
- https://www.strava.com/activities/2089243555





---

footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on January 19, 2019, 01:00:49 pm »
yesterday:

left soleus surprisingly fine. didn't bug me at all during the run or during day.

whew.

very good moderate speed/hills session.



01/18/2019

diet:
- good. lots of orange juice like usual. beet juice after run. cookies & cream milkshake from zinburger at night :D chicken quesadilla from wholefoods (they make some solid quesadillas!)



07:20 AM: moderate @ vista view: 1h12m @ {w/u x 1 mile} + {5 mile tempo @ 6:3X-6:1X} + {4 mile x light progression from 8:3X to 6:5X} ::: (mulch/dirt/rocks, hill path) /// wanted to do this yesterday but left calf was tight, felt good today
- https://www.strava.com/activities/2086825009
- https://connect.garmin.com/modern/activity/3310069736
- https://www.endomondo.com/users/26420622/workouts/1255941962

left soleus tightened up on me on wednesday, rested thursday, felt fine today.

might do naples half on sunday, for fun. not sure yet.

weather looks like it'll be awful.. which is what's making me want to do it. LMAO. sounds like some brutal fun: low 50's F, 25+ mph winds, rain etc.

if calf feels fine today, will sign up tonight probably.





---

footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
10
Date: 19/01/2019
Soreness: hamstring a little, mid back little
BW: 145.2lbs

Condition: It was cold af, not much wind but very cold. 1 hour workout a lot can be done, warmed up from 11:30 to be 12:00pm. Workout from 12pm to 1pm, which is when gym closes.

Warm up
   20 min walk to gym
   Ankle mobility
   dynamic calf stretch
   hamstring stretch dynamic
   bss jumps bw with high knee in the air x 3
   hip thrusts single leg x 5 /w 5 sec pause
   single leg high knee hip holds x 15 sec /w 50kg cable foot strap
   back stretch front and back
   barbell only squats

Pre workout routine
   Treadmill 23km/h 15% incline - couldn't use it but I guess I don't have to do this during speed workouts only during gym work.

Gym warm-up
   A walk x 2 x 20m
   A skips x 2 x 20m
   A runs x 2 x 20m
   high knee drills x 1 x 30m

Workout
   10m heavy sled (45kg) sled runs x 2
   
   10m sled runs @15kg x 2

   10m sprints x 2

   30m sled sprints @15kg x 2

   30m sprints x 2

   50m sprints x 1

Cool down
   stretch
   30 min walk back

Comment
Cold as heck, but the workout session was good. The sled sprints are really effective but after when running without the load on the first run I stumbled at the start as I was too close to the ground but on the second run it got better was low and managed to maintain balance. The longer runs felt strong and felt fast when load is removed.
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