Author Topic: DARQUI JUST HIT 30!  (Read 2348 times)

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Jard

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DARQUI JUST HIT 30!
« on: August 16, 2012, 05:53:29 pm »
+2


 :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:
 :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:
 :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:
 :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:
 :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:  :personal-record:

Happy motherfucking birthday main!




Raptor

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Re: DARQUI JUST HIT 30!
« Reply #1 on: August 16, 2012, 06:10:06 pm »
+2
Only 30? Damn... he used to jump much higher :(

Nightfly

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Re: DARQUI JUST HIT 30!
« Reply #2 on: August 16, 2012, 06:27:49 pm »
0
 :highfive: Nice  :personal-record: :ibjumping: :ibsquatting: :wowthatwasnutswtf: :strong:

LBSS

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Re: DARQUI JUST HIT 30!
« Reply #3 on: August 16, 2012, 09:08:42 pm »
0
 :highfive:

also, jard, you're still alive?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

creativelyric

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Re: DARQUI JUST HIT 30!
« Reply #4 on: August 16, 2012, 09:19:10 pm »
0
Happy birthday, bruh!

adarqui

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Re: DARQUI JUST HIT 30!
« Reply #5 on: September 07, 2012, 08:47:27 pm »
+1
belated thanks folks, just now saw this..

shame on me. :F :uhhhfacepalm: