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Messages - adarqui

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21436
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2010, 02:53:35 am »
4/1/2010

calfs still very sore, so had to put in my "distance work" another way.. shadow boxed

shadow boxing:
- 10 rounds in clottey-shell
- work rate high
- lots of jabs/lots of right hands

pc

21437
800m+ Running and/or Conditioning / Sarge - 225 x 98 on squat
« on: April 01, 2010, 10:16:23 pm »
http://www.marunde-muscle.com/sarge98repsquat.html

21438
Bodybuilding / Serge Nubret
« on: April 01, 2010, 09:46:54 pm »
old school 1970's bodybuilding physique
















21439
800m+ Running and/or Conditioning / Lance Armstrong
« on: April 01, 2010, 09:16:18 pm »
lance armstrong:

- http://www.sportsinjurybulletin.com/archive/lance-armstrong.html

- http://www.nytimes.com/2005/07/24/weekinreview/24kola.html?ex=1279857600&en=46f7d00e41f2dabc&ei=5090&partner=rssuserland&emc=rss

- http://triathlons.thefuntimesguide.com/2008/12/lance_armstrong_cycling_tips.php

Quote


21440
800m+ Running and/or Conditioning / Vo2Max & Lactic Threshold
« on: April 01, 2010, 09:14:30 pm »
a list of some top vo2 maxes:
- http://www.topendsports.com/testing/records/vo2max.htm




21441
Track & Field / Usain Bolt is straight pimpin`
« on: April 01, 2010, 08:42:43 pm »

21442
800m+ Running and/or Conditioning / Some info on 10k's
« on: April 01, 2010, 08:21:48 pm »
Nice pace/distance calculator:

http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html

Quote
For example, 5.9 miles in 47 minutes:

1500m             6:39
the mile            7:10
3000m(3k)    13:52
3200m(about 2 miles)    14:50
5000m(5k)    23:49
8000m(8k)    39:12
5 miles            39:26
10,000m(10k)    49:39
ten miles    1:22:13
a half marathon    1:49:28
a marathon    3:48:14





http://walking-running-training.suite101.com/article.cfm/estimating_finishing_time_for_10k#ixzz0jjj6hlou

Quote
   * 13 min/mile pace finishing 10K in around 1 hour 20 minutes
    * 12 min/mile pace finishing 10K in 1 hour 15 minutes
    * 11 min/mile pace finishing 10K in 1 hour 8 minutes
    * 10 min/mile pace finishing 10K in 62 minutes

Running faster than a 10 min/mile pace will allow runners to break the one hour for a 10K barrier:

    * 9 min/mile pace finishing 10K in about 56 minutes
    * 8 min/mile pace finishing 10K in around 50 minutes
    * 7min/mile pace finishing 10K in about 43 minutes
    * 6 min/mile pace finishing 10K in around 37 minutes



10k results. from a race:
- http://www.athlinks.com/results/38702/56652/23028066/Veterans-Day-10K.aspx
- top time: 29:54





10k wiki:
- http://en.wikipedia.org/wiki/10,000_metres
- record: 26:17




21443
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 01, 2010, 03:05:57 pm »
Quote from: zginphil on April 01, 2010, 08:18:40 am
i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min    >:(

hhahah!!!

21444
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:00:14 pm »
Quote from: ESav15 on April 01, 2010, 05:05:24 am
the photo is really cool man.


thanks man

21445
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:54:35 am »
3/31/2010

very sore.. calfs/vmo

bw = 168.. wtf?


ISOT 2 rotations:

paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping


chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11


dips:
- BW + 20 lb @ 2 x 20





done rotation, went to failure on pullups/chinups etc

chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead



pc

21446
Mixed Martial Arts / Re: Thiago Alvez Career COULD BE OVER :/
« on: April 01, 2010, 02:18:26 am »
http://www.youtube.com/watch?v=gRxRdAHaP48&playnext_from=TL&videos=Q3kSXHqm9Js

<a href="http://www.youtube.com/watch?v=gRxRdAHaP48" target="_blank">http://www.youtube.com/watch?v=gRxRdAHaP48</a>

21447
Mixed Martial Arts / The Ultimate Fighter: Season 11
« on: March 31, 2010, 11:15:07 pm »
i don't normally watch every episode, but this season looks mad good. tons of talent.

my pick to win it all = green haired emo.

21448
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 10:41:43 pm »
hey brucelee, you suffer another defeat to yours truly.

pc

21449
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 09:11:47 pm »
Quote from: LBSS on March 31, 2010, 08:54:31 pm
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

ah ok.

Quote
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

was here today also..

Quote
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.

ya i can't stand running on treadmills, i need changing scenery.

nice man how's the knee?

21450
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:22:39 pm »
ross pearson is so good..

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