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11
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Zetz on October 16, 2018, 06:24:03 pm »
So confused about those quarter mile times. First thing I come back to read on this thread and I'm thinking wtffffff.

I'm by no means an expert, but I was obsessive about numbers times for the better part of a decade and there's just no way. Fastest times for 400m in D1 for each conference are like 44-48 ranges. No way someone is running 20 in 50-55 with even 90 second recoveries.
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Off Topic / Re: The IRC Log Thread - Funny ADARQ.ORG Live Chat Moments
« Last post by adarqui on October 16, 2018, 04:52:00 pm »
16:40 <@run> that's the only good thing he's done
16:45 < bcow> . + extremetrumpsupporter <run> trump has exposed every1
16:45 < polybot> extremetrumpsupporter successfully added.
16:47 <@run> .` worstaddnoter
16:47 < polybot> ob
16:47 <@run> .+ secondworstaddnoter bcow
16:47 < polybot> secondworstaddnoter successfully added.
16:48 < bcow> .` bestaddnoter
16:48 < polybot> bcow
16:51 < pcap> lol
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on October 16, 2018, 02:49:30 pm »
Obliques and lower back are sore so i took today off.

Will get back at it tomorrow
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on October 16, 2018, 02:23:48 pm »
super late on this but apple cider vinegar is delicious, wtf are you talking about.

It burns a bit lol
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Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on October 16, 2018, 12:40:03 pm »
Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:

Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44

Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26

Damn, next age group is harder,  22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.

Just saying!  ;) 8) :lololol:
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Date: 16/10/2018
Soreness: quads, calves

Condition: Home workout, going heavier but replaced pistol squats with something more strength based.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge variation
   single leg hip thrusts on edge of bed x 5 w/ 5 sec pause on top
   high knee hip holds x 20 sec each leg
   standing hip extensions each leg x 5 /w 5 sec pause at the back
   back stretch front and back

Workout
   slow eccentric reverse lunge to explosive concentric lunge jump
      - 3 x 8 @bw

   weighted step ups on to chair /w weight on the arm of the free leg side to add some core stability work in too.
      - 3 x 8 each leg @20kg load in one hand

   Quadruped hip extension /w weight on feet
      - 3 x 8 each leg @20kg load

   Single leg calf raise on edge of steps with weight in one hand
      - 3 x 8 each leg @20kg load

   Planks x 2 1/2 min

Cool down
   stretch

Comment
It was a good session, step ups felt good. The quadruped session was a little disappointing in terms of that it wasn't perfect, with left leg I could do it with minimal leaning towards the ground but there was more leaning when working out my right leg or my right leg goes more back then up, so did extra reps on the right leg. But will need to work on that. Others went well. hopefully next week back in the gym.
   
   
     
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as of today, my student loans are paid off in full. debt-free baby!  :almostascoolasnyancat:

oh man. debt free PR's are probably the best PR's.

what a feeling.

awesome man!! :highfive:
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by LBSS on October 16, 2018, 10:35:46 am »
super late on this but apple cider vinegar is delicious, wtf are you talking about.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 16, 2018, 10:31:15 am »
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.

no doubt. i also needed a push from my gf, fwiw.  ::)

- run 8.12 km in 41:50
nice and easy and short, don't seem to have regressed too much. stiff and achey to start but felt fine after a couple of kilometers.

- SMR quads and back

- stretch
stiff.

the masseuse encouraged me to start SMR'ing again so i'm gonna do that for a while.
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as of today, my student loans are paid off in full. debt-free baby!  :almostascoolasnyancat:
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