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Messages - adarqui

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6526
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 13, 2018, 01:50:09 pm »
Quote from: maxent on February 13, 2018, 10:48:54 am
45 day plan:
IM cutting to <90kg then i will stop cutting and recomp at <90kg while tryna get a 180kg BS and my fitness level from 20kg (empty bar) to like 100kg for reps. Don't listen to the guys on this forum who could take months off and come back and rep 100kg easy peasy tell you about what it takes to get in shape.. they are in better shape without training than you ever have been in your entire life

lol what's that in reference to? ;d

get it.

6527
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
« on: February 13, 2018, 01:48:34 pm »
Quote from: seifullaah73 on January 23, 2018, 09:46:06 am
SQUAT - EMBRACED CORE = BACK INJURY

Without embracing more core last workout I could hardly manage 100kg and didn't know what the reason was and came out with a sore lower back and this time I could comfortably squat 110kg with embraced core and a safer back and felt more powerful the more I embraced my core.

The power of the core  :headbang:

nice!!

I used to do all that through simply breathing, lots of air + valsalva.

6528
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: February 13, 2018, 01:39:42 pm »
"Don't decrease the goal, increase the effort" -- ?

great.

6529
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 13, 2018, 01:36:35 pm »
this is so great .. wait for the end .. "a guy in Iten just ran 1:00:09 .. 1:03's aren't cutting it anymore"



He's referring to Julien Wanders who just ran 1:00:09 this weekend.

6530
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 13, 2018, 12:54:19 pm »
Quote from: LBSS on February 13, 2018, 09:36:43 am
- interval workout
-- warm up run 2.00 km @ 4:53 pace
-- 500m x 7 @ [1:58, 1:56, 1:58, 1:58, 1:56, 1:58, 1:57], 1:00 walking rest
-- cool down run 1.76 km @ 5:40 pace (dead, calves especially right not into it, took a couple short walking breaks)
mental game. brain still bargaining with me to cut the number of intervals short but i did one more than last time. fuck you brain. total distance 8.09 km, total time 40:28.

- stretch

also this keeps me over 40 km for the last seven-day period.

brains are bitches.

6531
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: February 13, 2018, 12:52:30 pm »
Quote from: John Stamos on February 13, 2018, 12:43:11 pm
Walk .5 run 1 walk .5 run 1

Did some studying while walking and running.  For my interview i have to know stuff that doesnt pertain to me or the job in any way, shape or form lol

awesome!

studying/reading + walking = solid. I used to do that alot, and also get some short sprints/runs mixed in, feels amazing. :headbang: :headbang: :headbang:

i'm a huge fan of it.

6532
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: February 13, 2018, 12:52:04 pm »
Quote from: John Stamos on February 12, 2018, 06:27:47 pm
So did 400 total today

Talked to adarq and agreed to sat thru Wednesday
600 to 200 going down 100 each day.

Glute Stamos cometh.

6533
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2018, 12:51:31 pm »
Quote from: Joe on February 13, 2018, 12:28:45 pm
13-02-18

Workout

Run - 5.86mi in 56:16 [9:09, 9:35, 9:35, 9:42, 9:48, 9:49 pace]

Notes

Legs pretty effing tired from yesterday, but I just really wanted to run. As such I kept it super easy. Avg HR was 141BPM, which is pretty low for me (usually run in the mid 150s).

Also tried to just not look at my watch at all. In light of that I'm pretty chuffed with the level pacing through the middle of the run.

Another easy run tomorrow, then 3mi tempo on Thursday is the plan.

Just haven't had the urge to lift, since running is much more fun than going to the gym.

haha that's dope.. and you're just in the beginning stages. It gets way more fun (track workouts, advanced workouts, long run variations, fartleks, training partners/groups), the better/more experienced you get.. so that's something to look forward too -> fun to a much higher power.

Quote
Similarly not sure I'm gonna bother with measuring BW for a while, just gonna let intuitive eating and gradual build up of running volume handle body composition. Should still make myself lift at least 1x/week so avoid too much muscle loss.

ya for sure .. that's what I normally do with calisthenics: just to prevent muscle loss and maybe to put on just a little bit more mass. Without lifting or calisthenics, you can really drop alot of muscle mass. It can be beneficial up to a point, but we're also physique-ish driven so, eventually it becomes annoying not to keep some on or "stay sharp".

as far as gym goes, probably can spare all of your upper body mass just doing what I do: dip/pushup variations, pullup/chinup variations. For legs, might need to hit the actual gym once a week, and maybe on another day just hit some lunges, calf raises, single leg rdl's, stepups, etc.

BW exercises are much more fun/fulfilling if you're into running etc, from my experience.. It just makes way more sense IMHO.

I've cut out calisthenics/BW exercises before, but I ALWAYS come back to them .. so probably best to not detrain, because you'll end up incorporating it back in eventually.

good work! thursday sounds fun!

peace!

6534
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2018, 12:30:46 pm »
light track session + light long run day.

nose was runny af, but felt fine.



02/13/2018

bw = 144
bw before bed last night = ?
soreness = glutes moderate, adductors slightly
aches/injuries = top of right foot (bleh!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 04:50 AM

log:
05:05 AM: food: oatmeal + tons of honey + pink salt, water
05:58 AM: workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
08:30 PM: food: rxbar, GU, water
09:30 AM: food: protein + almond milk, banana, water
11:00 AM: food: 3 x big shredded wheat + honey, vanilla almond milk
03:00 PM: food: 4 x egg sandwich on 3 x sourdough toasted, blueberries, banana slices, honey, water
04:30 PM: workout: bw
05:30 PM: food: protein + vanilla almond milk, water
07:00 PM: food: basically an entire bag of prunes (lol! they are so good), sweet potato corn chips, rxbar, banana, water
- basically pigged out a bit! :D
TODO: leg drain


omg.








workout: (slight cold improving, glutes SORE) morning track with Loco Rio + long run: 20.06 total: random "speed" totaling 4.5 mi + 15.5 mi @ mixed paces with 6:5X's at miles 9, 14, and 16 :: painted that track based on the GPS data - lol.
- https://www.strava.com/activities/1405647173

felt good, not great. lack of sleep & jumping right into track work with no warmup (i started off slow tho) didn't help. Absolutely drenched within a few minutes.

top of right foot STILL bugging me from tying my shoe too tight a few weeks ago.. so annoying.

absolutely nothing tomorrow, no walking etc.. then going to do some speed thursday with another long run attached. Then two days rest and my first half marathon race. 8|

It's going to be "scorching+humid af" for Sunday's half/full, sooo.. better get used to it quick - which is what I basically am trying to do today & thursday HEH.





after: right calf a bit tender, top of right foot a little but better than before the 20 miles (lol) .. these long workouts make me feel GREAT.



runlikeagirl update: she got sick yesterday .. too sick to run. :/ annoying, because she's on fire right now and pretty much ready to drop a nasty half on Sunday.. so hopefully she recovers 100% by Thursday so we can get our last scheduled workout in. Everyone might be a little wrecked though, apparently it's going to be very hot & very humid, bad combo. I still think she could PR in those conditions though. Her last half was 1:24:XX in pretty cold (ideal) running temperatures, but she's in even way better shape now (it seems). So bad conditions or not, should be able to crush it.

 :ibrunning: :ibrunning: :ibrunning:






workout: bw
- 04:30 PM

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 13
S1: standing single leg abductions: x 30
S1: neutral calf raises: BW x 30
S1: walking lunges: BW x 5 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips, split stance: BW x 13
S2: standing single leg abductions: x 30
S2: wide calf raises: BW x 30
S2: walking lunges: BW x 5 each leg

S3: 3sec paused dead hang wide grip pullups: BW x 8

nice!! strong!

6535
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 13, 2018, 12:12:43 pm »
<a href="http://www.youtube.com/watch?v=K363wbDtRHU" target="_blank">http://www.youtube.com/watch?v=K363wbDtRHU</a>

i love harpsicord, and vivaldi, and bach.



also

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

that is so good ^^



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



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

<3

^^ i'm so dead. incredible.

I need to start attending some Baroque performances. Probably my favorite era of classical.

6536
Basketball / Re: NBA 2017 - 2018 Season
« on: February 13, 2018, 10:48:04 am »
cavs going from train-wreck to potentially steam-roller is just hilarious. I can't get over it. Seeing Lebron on the bench happy af, wildin' out as his new teammates go off... it's just hilarious to me for some reason. Everyone who hates the Cavs/Lebron was just so happy, after this trade -> maybe not so much.

dno just cracks me up. :trollface: :trolldance:

6537
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 12, 2018, 07:37:51 pm »
Quote from: Coges on February 12, 2018, 05:36:36 pm
Quote from: adarqui on February 12, 2018, 10:42:47 am
Quote from: Coges on February 11, 2018, 06:03:55 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.

Yeah it's pretty cool data to have. Kind of looks like I just ran around in the shallows for 45 mins tho haha.

ya it does!! I had that thought, LMFAO!

Quote
Man I'm too wimpy for skim boarding. Tried it a few times when I was younger and face planted way too many times.

haha. ya it's rough. only thing you have to worry about other than face planting or falling backwards, is jelly fish washing up. no sharks and such tho, so I enjoyed it. :D

Quote
It's one of the benefits of getting fitter though is to be able to get around in the surf without too much hassle. I didn't have to battle too much but it's still nice to not be struggling for breath after a hard paddle out.

I was using an 8"1 board so pretty easy to get up on. I have other boards but half the fun of surfing is actually catching waves.

ah nice!

6538
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 12, 2018, 01:11:52 pm »
Quote from: gukl on February 04, 2018, 07:17:03 am
Quote from: adarqui on January 30, 2018, 07:41:55 pm
http://www.adarq.org/progress-journals-experimental-routines/gukl-does-531/msg138964/#msg138964

i'll post it! :D

Quote from: gukl on January 25, 2018, 11:19:10 am
But now time for a LIFE  :personal-record: :personal-record: :personal-record:

today I found out I passed my med school finals, will graduate with honours and then begin work as doctor in August after 6 years of straight slaving and being broke 24/7.



Party time!

haha just saw this, thanks man!!

i was thinking about this and how intertwined it was with my athletic pursuits on so many levels. for one, i wouldn't have ever gotten into medschool if hadn't been able to talk about how much i learnt/skills i developed through youth sports....teamwork etc...is a massive part of it. then i would also say i learnt nearly everything i know about working hard/grit/determination etc through basketball and strength training...you get out what you put in kind of mindset. right from when i was like 12 when basketball started getting serious for me, my coach would make us work so hard...i definitely learnt a lot from that

and then more recently, no way would i have been able to manage all the stresses etc physically or mentally without having exercise and this healthy lifestyle that comes along with it, it's unbelievably beneficial.

in summary - don't give up this training life and pursuing goals. it sucks when you realise ah im never gonna make it as a pro basketball player, or damn i'm not gonna qualify for any major weightlifting tournaments anytime soon. But as long as you can keep competing with yourself, its still worth it and you still learn from it and its still going to benefit whatever else you have going on in your life. whether its managing stress, being a better labourer or just being able to play with your kids or something. not to mention the overall benefits to your general physical/mental health. excercise is awesome, neverstop people.

very well said!

and as far as the "neverstop people" goes: ya, every time i've stopped, i've come to really regret it.. better to just figure out how to maintain/transition/coast along for a while than to cut it out. like you said, there's more to it than just reaching some goal in our heads: staying focused on athletic self improvement usually carries with it a ton of health/mental/social benefits etc.

I had a few great coaches at basketball camps growing up. Had lots of crappy coaches elsewhere, but it's amazing what even just a few days with a real leader/motivator/role model can do, learned a ton from a few people in such a short period of time.. I mean one basketball coach at a camp told us to "sit at the front of the classroom so you can learn more/do better in school", no one ever told me that before (I was ~13 or 14 years old?).. and I remembered it/used it from them onwards. Just one example.

peace!!

6539
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 12, 2018, 12:21:18 pm »
sick session & great PR's, especially that dip PR (tie)! :ibsquatting:

16 is great for dips. how to get to consistent 20's .. lmk. :ninja:

6540
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 12, 2018, 12:14:55 pm »
small half marathon taper article .. pretty much how my last 2 weeks went so, cool.

http://www.chicagohalfmarathon.com/2014/08/27/top-tips-for-a-successful-taper/

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