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Messages - adarqui

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7021
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 20, 2017, 12:47:51 pm »
Quote from: vag on December 20, 2017, 11:28:01 am
Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.

ah man that sucks!!!

hope you kick it quick, flu's suck. rest up!

7022
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 20, 2017, 12:46:34 pm »
Quote from: vag on December 18, 2017, 04:44:44 am
16 December 2017

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg , ties 1RM  :personal-record:
-Again barely failed 2nd rep @60.

HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Stong and solid and all , but:
The concept here is to get those more and more solid staying at the same load, but i am not sure its working. Have vids of 3 weeks, will do yet another and upload during Xmas.

DIPS:
16@BW ( +2 reps ) ,  :personal-record:
10@BW+5kg , ties :personal-record:
7@BW+10kg ( -1 rep )
7@BW+15kg ( +2 reps ) ,  :personal-record:
15@BW
-Incredibly strong. 7@15 is nuts. 16@BW too. I guess im good at dips for some reason ( naturally strong tris maybe? ).

DEAD-HANG CHINUPS:
12@BW ( -1 rep )
8@BW+5kg , ties :personal-record:
7@BW+10kg ( +1 rep ) , :personal-record:
5@BW+15kg
11@BW ( +1 rep )
-Very happy with 7@10kg. 15kg still too heavy to pull 6th time.

PAUSED SEATED CALF RAISE MACHINE:
12@70kg ( +5 kg )
12@70kg ( +5 kg )
12@70kg ( +5 kg )
-Some ROM compromise in last reps of each set but still solid and very strong.

wtf ^^

 :wowthatwasnutswtf:

yea you are becoming a dip machine.

7023
Progress Journals & Experimental Routines / Re: FP's log
« on: December 20, 2017, 12:45:15 pm »
Quote from: Final Phenom on December 19, 2017, 06:26:56 pm
12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel)  :personal-record:
315*5

solid!! :ibsquatting: :ibsquatting:

Quote
Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

<a href="http://www.youtube.com/watch?v=JlhmxULz-2Y" target="_blank">http://www.youtube.com/watch?v=JlhmxULz-2Y</a>

7024
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 20, 2017, 08:36:45 am »
^^ note to self: stop thinking about sub3 and start thinking about 2:55 .. need to set my goals bigger. By setting them to sub3, i've hit 3:03, 3:02, 3:01, 3:00 ... need to hit 2:55 .. need to hit sub3 km's whenever I want.

7025
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 19, 2017, 11:31:15 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138043/#msg138043

1km :personal-record: @ 3:00 (-1s) / 4:50 min/mi / 12.43 mph.

7026
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2017, 10:35:42 pm »
GOAL: sub 3:00 1km
EFFORT: 3:00 1km

FUCK
MY
LIFE

literally just had to run faster for like 6 meters of the effort. insanity.

12.43 mph @ 4:50 pace but damn man, needed 12.44 mph @ 4:49.

sdg0ksf0-bk
sbskfo
gkb
sf[k
p[flbn
[24tkb
4[1kb[
pfdkb
pd'fln
p[rtln
p[rtwp[bkr[
nkr
[pwblwe
g[er
[]e;r
[f;er
glerp[
k
e[prkhwe
r[pkger
o[kge
rwp[k

still a :personal-record: by 1s.. but

 :pissed: :pissed: :trollface: :trollface: :lololol: :lololol: :lololol: :trolldance: :trolldance: :trolldance: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :-X :-\ :'( :pissed: :pissed:

FUUCCKCKCOKCCOKCKC

 :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu: :ffffffuuuuuu:

7027
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2017, 10:34:14 pm »
Quote from: Coges on December 19, 2017, 10:02:30 pm
Quote from: adarqui on December 19, 2017, 09:23:59 pm
Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat.  :ninja:

Burgers fix everything. That and donuts.

#adarqburgercrew

yup, except for the donuts part.

burger crew whatup.

7028
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2017, 09:23:59 pm »
 Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat.  :ninja:

7029
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 19, 2017, 03:13:26 pm »
^^ So confused.. you are very disappointed but, you stayed with your girl & 2 (or 3?) of the top 3 had the parent/dad leave the child and run by themselves to attain the best possible score. Yet, you stayed with your child and got #5..............

How are you disappointed? lmao.

Btw, you call them "super dad" but you sound like a "super dad" :ninja:

I respect that you ran with your girl & didn't leave her .. but that's clearly not going to give you a chance for #1, it's absolutely impossible to do that and beat a team where the adult runs fast and the kid runs fast. The mathematics aren't in your favor.

I'd do what you did, or I wouldn't even enter that event. Honestly that event sounds batshit insane to me, which I stated originally - months back (lol). It sounds chaotic and weird as fu*k. Also I wouldn't want to hold my kid's hand and run, ever.. That adds to the "batshitness" of it, seems so weird to me. Just the thought of parents and children running hard, while holding hands, and some parents taking off full speed leaving their kids behind, just makes me angry thinking about it. Sounds fu*king nuts. LMFAO.

I think your girl will have most fun racing kids her age, and that's it. Not this parent/child combo stuff. From the sound of it, she's doing very well and having fun.

Man, my 2 cents.. enroll her in kids only (if she wants to race).

I saw a girl this weekend at my race, do the "kids dash", just young kids racing, she must have been 9 or so. She smoked all of the same-aged boys @ probably ~600m, was so impressive. She stood out, definitely already runs alot & loves it, you could tell. FWIW, the only kids that I saw holding hands with their parents and running, were kids that were crying hysterically........... lmfao.

Also there's another girl around here who is crazy fast, like ~12 or something, dropping 19:XX 5k's. Can tell no one is forcing her to run at all, absolutely loves it, she's very competitive. It's cool seeing kids who enjoy competing and already have the mindset of taking it serious from such a young age.. taking it serious but loving it, having fun etc, that's the right combo.

You didn't mention her "injury", I imagine she's fine, no problems? If so, great news.



Also one word of advice.. If you are disappointed, try not to show it too much to your daughter. Make sure you are being very positive after winning and defeat. With the girl I mentioned who is 12 running fast times, she wrecks every girl & boy in here age group, and i've seen some of them pout/walk off upset/show no sportsmanship. Then I saw her lose and she handled it like a pro - smiling like a champ - no worries. But I guarantee you she pushed herself harder in training after that. Be careful not to teach your daughter how to "show disappointment" (by mirroring your emotions). Kids are a sponge.. teach her to be positive after losing. Those are the small things that make an enormous difference as an athlete matures.

pc!

7030
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2017, 02:53:06 pm »
speed day. :headbang:



12/19/2017

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: sauteed yam in olive oil/pink sea salt, chicken breast, almond milk, LOTS of water
02:00 PM: food: almonds, cashews, almond milk, sweet green tea
02:45 PM: leg drain: 30 minutes
05:00 PM: food: water, almond milk
07:30 PM: workout: 1km PR @ 3:00 / 4:50 min/mi (-1s) :personal-record: :personal-record: :personal-record:
09:15 PM: food: big burger & sweet potato fries, 2 x water
11:00 PM: food: 1/2 coconut water drink - something my dad got me, sucked, had sugar in it

stretch:
icing:
self massage:
leg drain:
02:45 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed: you've got to be kidding me. wanted sub3 1km & got 3:00 / 4:50 min/mi.. FU*K@@!)EK@) - PR (-1s) - ran in the dark
- https://www.strava.com/activities/1320348113

3:00 man....... what a wreck. i'm going to kill this shit soon and get my 2:59.

still happy though, but ridiculous.

there's less room for error on these 1k attempts than there is with a mile. You start doubting yourself/let up for one second and you are wrecked.





solid cadence/pacing.. needed to be slightly faster :(




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

7031
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 19, 2017, 02:42:01 pm »
everyone's probably seen the video so far, so here's a photo of KD getting owned:


7032
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 19, 2017, 02:26:36 pm »
run like a girl. they are doing 200's i think, 31-32s.


7033
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: December 19, 2017, 02:17:53 pm »
Quote from: seifullaah73 on December 18, 2017, 10:19:51 am
Mo farah wins sports personality of the year (out of british athletes)

<a href="http://www.youtube.com/watch?v=52s_h5AP0AA" target="_blank">http://www.youtube.com/watch?v=52s_h5AP0AA</a>

Then the video signal loss lol. British Broadcasting at it's best  :P

SPOTY 2017 | How they voted
1. Sir Mo Farah 83,524
2. Jonathan Rea 80,567
3. Jonnie Peacock 73,429
4. Anthony Joshua 73,411
5. Adam Peaty 63,739
6. Lewis Hamilton 60,627
7. Chris Froome 47,683
8. Harry Kane 18,759
9. Anya Shrubsole 15,237
10. Bianca Walkden 13,962
11. Johanna Konta 7,591
12. Elise Christie 6,504

such fail.. lmao. I know a few other names on that list: Joshua and Hamilton. Mo is a huge fan of both. Hamilton has done the Mobot.

Love Mo <3 Happy for him. IMHO, seems like a genuinely great dude.

Can't wait to see him take on the marathon .. his first marathon will be in London, vs Kipchoge ................................... :wowthatwasnutswtf:

He's doing the Doha Half marathon pretty soon too.

7034
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 19, 2017, 11:05:25 am »
<a href="http://www.youtube.com/watch?v=affCA4a8Cv0" target="_blank">http://www.youtube.com/watch?v=affCA4a8Cv0</a>

7035
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 18, 2017, 11:51:42 pm »
rest day.


12/18/2017

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 9 AM
- slept in

log:
08:30 AM: food: oatmeal with honey, 4 x grapefruit, lots of water
10:00 AM: food: almond milk, some chocolates, some sourdough bread, lots of water
04:00 PM: food: whole foods: lots of orange chicken, some mac and cheese, some white rice, a piece of chimmi churi steak, one yucca, water, peanutbutter cup, watermelon juice
07:30 PM: workout: evening speed walk: 2 miles @ moderate (13:11), 1 hard (12:04 - wanted sub 12 - fail), 2 moderate (13-14:XX), 1 hard (12:55)
09:30 PM: food: lots of water, almond milk, fried banana in olive oil/sea salt, some beef stew, prunes
11:00 PM: leg drain: 30 minutes (moderately painful)

stretch:
icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes (moderately painful)

contrast showers:
naps:


workout: evening speed walk: 2 miles @ moderate (13:11), 1 hard (12:04 - wanted sub 12 - fail), 2 moderate (13-14:XX), 1 hard (12:55)
- https://www.strava.com/activities/1319096852





Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142))]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)

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