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Messages - adarqui

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106
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2021, 08:33:57 am »
2021-09-26

havent been running last week.. been farming/squatting instead. so, was happy with my mile run on sunday!

5:47 moderate !

i think if i can get back around 5:1X by Nov 1, i'll be in good shape to get sub-5 by Dec 31.



Quote from: vag on September 25, 2021, 06:38:21 am
^^^
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.

yea exactly. sub-5 again before 2022 is the plan, with physique focus instead of running focus. but that run goal limits some mass gain options etc, need to get way more shredded ;f slower process for sure but need that performance :wowthatwasnutswtf: :ibjumping: :ibsquatting: :ibsquatting:

nice!

107
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2021, 10:05:57 pm »
2021-09-23

hit 135 lb x 20 today on breathing squat. already back there. nice. can't wait until i can throw it around like a toy again ;f

need to take it slow tho. lots of farm life will stress my back/legs soo..

Quote from: vag on September 22, 2021, 03:41:39 am
But if you are already very lean, so there is minimal fat to lose, while you won't put weight so also minimal (if any) muscle to build, how will you further enhance your physique?
This is not an argument to convince you, this is a sincere question.

nah im not very lean. im probably 9-10% body fat or so. very lean for me is 6-7%-ish. only there when peak dunking, 100 mi/wk running, and boxing.

i just don't like bulking. if i made these improvements with no progressive overload, just really need to add some overload (weighted dips/pullups) and adding back in heavy high rep squatting will be the major stimulus. it takes a long time to build muscle regardless, so i just like taking it slow. that same muscle will grow without a light bulk, as long as i keep the frequency. heavy bulk would def put on the most muscle but, need to stay in really good shape running-wise etc.

and i'd rather be more shredded than less shredded so, def dont want to bulk on any fat.

dno if that makes sense ;f

pc!!

108
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 23, 2021, 11:22:17 am »
Quote from: vag on September 23, 2021, 05:35:48 am
22 September

Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )

Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke!  :personal-record:

It was a result of 2 things:
  • Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
  • Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.

After the run, watch upgraded my VO2 max to 47, which is of course a lifetime  :personal-record: :ibrunning: :wowthatwasnutswtf:

And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.

hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it :D

109
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2021, 02:28:44 pm »
Quote from: vag on September 21, 2021, 06:08:03 am
Oh no, i meant that maybe you should bulk, add some bodyweight , not add weight to the excerises.

oooh hah. nah. i don't like bulking.

adding weight to the exercises + bringing back squatting will def do the trick.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibjumping:

110
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2021, 10:47:38 pm »
Quote from: LBSS on September 20, 2021, 10:04:29 pm
- run 58:27, 11.00 km
words cannot describe how satisfying it is to hit 11.00 km exactly on the final step of the run. i didn't have to go a few houses up the block or run around in circles for a few seconds to get it to turn over this time. without looking, the watch buzzed the very instant my foot hit the driveway. i crossed the street once at a slightly different point this time, maybe that's what added the extra 30m.

- stretch

lmao. bliss.

111
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2021, 10:46:13 pm »
first time squatting in a long time!

135 x 12, below parallel, heels elevated

time to really ramp it up. high freq + high volume coming.

need the high rep nation stimulus for shred/lean mass.



Quote from: vag on September 18, 2021, 06:14:57 am
Quote from: adarqui on September 16, 2021, 09:15:55 pm
this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

Maybe consider adding some weight? Not much, 5-10 lbs of clean bulk, it would really make a positive visual impact IMHO

yo! thanks man. i read your mind.. today added a 10 lb backpack to my dips/pullups at home.

ya, def need to keep overloading now. will get a weight belt again when i need to add more.

i do pullups on a gumbo limbo tree at work too. lots of cool variations.

pc!

112
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2021, 09:15:55 pm »
this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

113
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: September 14, 2021, 09:57:31 pm »
Quote from: seifullaah73 on September 14, 2021, 02:43:22 pm
Back in the gym and a PR on the first day.
 :personal-record: :personal-record:'  :headbang:

I always had a problem doing squats, it was either the hips, the back I just could not mechanically do them until today.

my best squat PB was 70Kg in 2013 without pin, I failed at 80kg but today I managed 1 rep of 90kg parallel back squats on a pin. Legs were fried and failed at 100kg.

Squats were soo comfortable and no hip or back problem. Long term goal is 2xBW but main focus will be on box squats, the parallel back squats is for GPP.

I hope to go gym 1 day a week, then home explosive workout 1 day and speed work 1 to 2 times a week.

damn that's nuts lol. congrats! and i guess you don't need a normal frequency with them, so maybe take it slower and hit them once a week or once every 2 weeks etc. dno. that works well for some people believe it or not.

pc!

114
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2021, 11:15:02 pm »
trying to get the physique to the next level! been doing tons of pullups/dips/pushups. pushups mostly to finish off the night.



i didnt mention it (& havent mentioned anything about the not-good stuff), but me and not-gf are done done as of 3 weeks ago. sux. really liked her when she wasn't lying/ghosting/acting weird af. blehh. been a weird/brutal 8 months unfortunately. will never understand it. in her words, "i reject good things". basically sums it up. looking to make this relationship stuff not an added stress, and just a cool great thing. fml.

on a good note, jordan kilganon dropped me a goat emoji, and met some really cool people & a really cool woman yesterday. yesterday was good.


115
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 08, 2021, 10:52:14 pm »
Quote from: vag on September 08, 2021, 03:32:27 am
You also seem to love nature so add this to the equation, climbing instead of boudlering would take it to a whole different level. I haven't ever climbed but i;ve done a lot of mountaineering and skiing and that feeling when you are on top of the mountain is one of the best ive ever felt.

awesome.

ya man ive never been on a mountain. only been out of florida once. as long as i could run/hike up the mountain, i'd be cool. just thinking about climbing now scares me, if bouldering on some wall w/ a big safety pad on the bottom is scary.. lol.

116
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 07, 2021, 10:27:03 am »
Quote from: LBSS on September 03, 2021, 07:55:20 am
you're built for bouldering/climbing: long and lean. wouldn't surprise me in the least if it becomes your next training obsession. unless you're genuinely afraid of heights.

wasn't as good at it as i thought i would be. im def strong but, was a complete noob out there. and i guess i might be more afraid of heights than i thought, it factored in for sure.

can def say it won't be my next training obsession. but, i've wanted to do some climbing/gymnastic stuff at my house so.. i think i'd be into it on that level.

117
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 02, 2021, 10:41:23 pm »
2021-09-02

did some bouldering with a co-worker .. that was scary !!

only made it to like V1-V2 lmfao.

118
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 02, 2021, 11:54:13 am »
2021-09-01

ez 1 mi @ 5:54

https://www.strava.com/activities/5890606043

119
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 01, 2021, 03:20:20 pm »
2021-08-31

kinda ez 2 mi @ 12:44 (~6:22 min/mi)

https://www.strava.com/activities/5885191724

120
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 30, 2021, 09:10:24 pm »
Quote from: LBSS on August 26, 2021, 08:30:25 pm
- run 33:41, 6.6 km

- stretch

emotional roller coaster of a week. my ex wrote to me completely out of the blue to see if i have any interest in starting a conversation that might lead to us getting back together. my brother came across the body of a young man who'd hung himself on the playground next to my brother's house. my friend sent a shit-ton of pictures from the kabul airport, where he spent the last week helping evacuate 1,000 people and leaving many more behind. i spent some time trying to help former colleagues find a us government employee to sponsor their P2 visas, and failing.

damn man.. each of those things by themselves are major.. all of that in 1 week :/

Quote
going to NYC this weekend to meet some friends who are visiting from pakistan. will bring my running stuff, it'd be nice to run in central park and the weather looks cool.

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