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Messages - adarqui

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17566
Introduce Yourself / Re: Hey what's up
« on: December 29, 2010, 07:17:30 am »
Quote from: Andre_23 on December 29, 2010, 03:45:12 am
My first name is Marcus but I use my middle name, Andre, for all my internet stuff. My goals are to improve my athletic ability (mainly vertical, speed(first step and full sprint) and quickness) and put on some weight by next november which is when basketball starts. I will go into more depth in my journal on my goals, but I just want to start off saying I am going to be completely dedicated and immersed in training to get better for my last season of high school basketball next year this season has been a disappointment to say the least and i don't want to go out like that. My longer term goal is to play college basketball.
So in a nutshell what ever you tell me i need to do in order to make the most gains in 1 year I will do.

Hopefully you or one of the knowledgeable people on this site can help me turn around my high school career ( at least in term of athleticism)
Thanks
Andre

welcome man!

sometimes it takes a situation like that to really "flip a switch" and get you to the next level in terms of work ethic, athleticism, etc.. i'll wait for your journal before I give you any of my thoughts on what you need to work on etc, just fill out that questionnaire thing and drop it in progress journals, it'll give everyone on here much better insight regarding how to help you.

you have basically 1 whole year to put on some serious strength etc, it really is a ton of time to do so..

peace man!

17567
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 29, 2010, 07:06:10 am »
Quote from: cowed77 on December 28, 2010, 09:26:01 am
Think it's cos he has to look after his grandpa.

yup i watch after him @ night to try and let my dad sleep



Quote
Sounds like it's quite bad. Abt the leg.

itll be ok i think.. just gotta keep icing it and rest 2 more days hopefully.


Quote
I dunno much abt melatonin, except it's sleep related, and sorta relaxes the muscles too. Question tho adarq, how do u knw u are producing it??

koz i get tired every time around 6am, it kicks in that hour for me naturally.

pc man

17568
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 29, 2010, 07:04:21 am »
going to start uploading my entire squat/lower body sessions from now on.. vid is rendering will upload tomorrow.. more for just showing the progress/work involved at getting my goals.


some VMO pics from tonight lolol, nh: http://www.adarq.org/forum/progress-journals-experimental-routines/adarq%27s-journal/msg28444/#msg28444


legs felt amazing today.. strong as hell, light as hell, felt great.


12/28/2010

bw = 154
soreness = none really, vmo's a little tight in a good way
aches/injuries = right lower leg even though i don't feel it with normal activities, icing it alot to fix it.... left ham tendon slightly, from wrapping that damn ice pack around my leg i think, bent over in an rdl position struggling with it ehhhh.
fatigue = low
diet = prot shake + 3 bananas, peanut m&m's, philly cheesesteak + fries, prot shake + training, prot shake, turkey & cheese sandwhich + 2 bananas


blogging about MEBM tomorrow prolly.. lool

workout: super strenf
- MEBM half squat: 245 x 20, 20,
- MEBM half squat + quarter squat burnout: 245 x 15 + 10
- quarter squats (knee shift forward style): 245 x 20, 20

feel gr8




planning to squat 265 same style tomorrow, hoping to get 15-20 on the half's.. then rest thurs... then murder a 9'11 breakaway rim to end 2010 in a lanzino dress shit with like 2 hours of dunking

that's the plan right now.. ;d

peace

17569
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 29, 2010, 05:59:33 am »
Quote from: Leonel on December 29, 2010, 04:18:35 am
Wtf? up to 32min rest between the squat sets? That doesn't make ANY sense to me haha... your workouts have to take like 3-4 hours, what do you do in between sets, just hanging around in the gym?  :P Very strong squats and quads though!

32min rest between sets is basically 4 workouts.. he did 4 workouts etc.

seriously, 30+min rest is considered another workout, nothing wrong with it either lol..

peace

17570
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 29, 2010, 05:58:53 am »
MIGHT WANNA STEP UR VMO GAME UP KINGFISH.

SINCERELY,

VMO JESUS.






ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc

17571
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 29, 2010, 05:54:56 am »
Quote from: Zetz on December 29, 2010, 01:12:05 am
Quote from: LBSS on December 28, 2010, 11:36:33 pm
What up fools. Back from vacation a day later than expected due to a snowstorm and ridiculous winds that left parts of my aunt and uncle's property with six foot drifts and other parts with exposed grass. Only got in one dedicated "workout," but plenty of long hilly walks, shoveling, and carrying, throwing and dragging my little cousins around got me plenty of exercise.

12/25
warm up

Circuit x2
--Ladder squats/push ups x10,9,8...1
--Tarzan chin ups on I-beam x5e

stretch

Various other days
walking x a bunch
shoveling x a bunch more
tossing around my cousins x even more than that, little fuckers are inexhaustible

LOL

double LOL

17572
Progress Journals & Experimental Routines / Re: 2011 Goals Index
« on: December 29, 2010, 05:51:56 am »
i love it..

all I really have is:

RVJ = 47"
half squat = 405 x 10 (good half squat depth, decent speed)
50,000 hits a day on adarq.org
adarq.org progress journals become the most insane PR machine in the performance world.
get 1 million hits on a video.
get the adarq.org high socks/beanies/shirts in production


2011 is going to be my bitch.. i'll sticky this log eventually but we'll leave it as is right now so it can keep getting bumped.

WORK *VERY* HARD BECAUSE IN 2012 THE WORLD ENDS.

17573
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 29, 2010, 05:41:10 am »
Quote from: Eric on December 28, 2010, 08:06:32 pm
fuck basketball in the fucking ass its gay as aids

twisted the fuck outta my ankle today its the size of a softball so ill be out for a few days or more surfuckingprise

i need to get everyone on this forum to stop playing basketball  :-\

cowed, arowe, eric, all within 1 month.

oh and leonel sprained his from volleyball..

so much easier not getting hurt when you're just a vertbro who doesn't play sports ;d

ice the hell out of it man.. hope it's nothing major.

peace

17574
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 29, 2010, 04:43:26 am »
posting this in my journal for now so i don't lose the urls, took some pics of my AMAZING vmo.. must get more amazing tho, i want it to look like another leg.





[04:40am] dagger: strong vmo
[04:40am] adarq: that is what u call, beast ^
[04:40am] adarq: lol
[04:40am] dagger: hahaha
[04:40am] dagger: ur right vmo
[04:40am] dagger: is so big
[04:40am] dagger: compared to the left









17575
Pics, Videos, & Links / Re: Some Vids From Todays Workout
« on: December 29, 2010, 02:19:19 am »
footage, sick.. bench looked easy/nice, chains are fun as hell eh?

nasty on the dips.

you should just keep bumping this thread with videos, when you take them ;d

peace man

17576
MOVIES & ENTERTAINMENT & SHeeT! / True Grit
« on: December 29, 2010, 01:18:15 am »
very good movie, acting was great.. loved the directing too and how the movie had a slow, but not too slow vibe, felt like you were on the "journey" with them.

jeff bridges was beastin.


17577
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2010, 06:18:24 am »
Quote from: cowed77 on December 28, 2010, 01:18:39 am
Quote from: Raptor on December 27, 2010, 01:01:14 pm
That's not healthy sleep though.

Healthy sleep has to do with melatonin as far as I'm aware, and that hormone appears into your blood stream when the natural sunlight slowly fades away (it's getting dark etc). That's the proper moment to sleep (when all the animals go to "bed" as well).

If you sleep some other way that's against the natural construction of the human body in my opinion so I believe that's sub optimal. Sure, one my quote studies but I'd still feel the same.

mayb heavy curtains would do the trick?

im in a worse position, i work from 7am-7pm for 2 weeks, then 7pm-7am for the next 2. hahaha  :uhhhfacepalm:

that's brutal :/





Quote from: nzmade on December 28, 2010, 03:19:37 am
Is your achilles bothering you also? mine too.  What steps are you taking to remedy?

nah, entire right lower leg.. posterior shin splint + peroneal tweaked out i think.

ice/trigger point/rest is remedy for now.. still doing lifts on it though (squat/calf/etc).

pc

17578
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2010, 06:16:16 am »
12/27/2010

bw = 155
soreness = nothing
aches/injuries = right lower leg (peroneal/possible splint)
fatigue = low
diet = protein shake + 2 teaspoon coffee, dunks/jumps, protein shake, egg sandwhich + almonds, protein shake + squatting, protein shake, turkey & cheese + raw ramen



workout #1: jumps/dunks
- could barely touch the rim initially.. ankle was inhibiting me.. kept warming up for a while, finally started getting up "ok", towards the end around jumps 30+ i got my highest jumps.. my battery was dying on cam though, need to get another one so i have two.. had to keep releasing my peroneal or my ankle would feel unstable.

shutting jumps down until friday




workout #2: squat
- half squat: 45 x 15,15,10,10    135 x 5,5    185 x 8,    225 x 5
- half sq + quarter sq: 225 x 25+7 <-------- best combo ever, killed my quads so hard i could barely re-rack the bar, almost collapsed, felt amazing, need to master that lift    
- half sq: 225 x 20, 20
- quarter sq; 225 x 35, 20, 20   <-- sets 2 & 3 were better, changed form, nice quarter squat form, close stance/feet neutral, controlled, full lockout.. first set i went too bouncy and it actually has my knee bugging above the patella a little bit




workout #3: while live chatting/foruming/video rendering
- calf raise: 50, 50, 50, 50    + 40lb total: 40, 40, 40



squatting again tomorrow.. plan on squatting /calf raising 3 days in a row, so mon/tues/wed, rest thur, dunk fri..


iced my right lower leg alot, seems to be helping a little.. hopefully by fri i can be 100%.

peace

17579
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2010, 06:02:09 am »
Quote from: cowed77 on December 28, 2010, 01:16:02 am
is it the achilles thats bothering you?

nah.. the entire right lower leg + ankle.. it feels like it's shutting down etc.. it's hard to explain.. it's like im ready to collapse sometimes on it.. some kind of weird inhibition from what's going on in my shin/peroneal.



Quote
definitely looks lower than previous man, the last few posts were crazily high, think u got a few inches below wrist for alot of them..

rest up for fri man! :ibjumping:

ya i was definitely lower, but i guess it's good jumps considering i'm a gimp now.

pc








Quote from: Raptor on December 27, 2010, 01:01:14 pm
That's not healthy sleep though.

Healthy sleep has to do with melatonin as far as I'm aware, and that hormone appears into your blood stream when the natural sunlight slowly fades away (it's getting dark etc). That's the proper moment to sleep (when all the animals go to "bed" as well).

If you sleep some other way that's against the natural construction of the human body in my opinion so I believe that's sub optimal. Sure, one my quote studies but I'd still feel the same.

IF IT'S NOT HEALTHY SLEEP THEN WHY I AM I, FOR THE MOST PART, HEALTHY? HUH, ANOTHER COMPLETELY RETARDED COMMENT

i'm a night person, i've adjusted, i'm fine on this sleep schedule.. i dream like 4-5 times a night.. I achieve REM.. i get melatonin production at 6am.. it's a rhythmic cycle.

RELAX.

17580
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 28, 2010, 05:41:48 am »
Quote from: bedouindunker on December 27, 2010, 09:21:25 pm

cowed is the next frank yang... period.



x2, he's a beast.

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