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Messages - adarqui

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7156
Boxing / Re: Lomachenko vs Rigondeux
« on: December 09, 2017, 12:34:59 pm »
the stare down

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

btw this fight is on ESPN (tonight) if any1 is wondering.

7157
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 09, 2017, 12:29:56 pm »

7158
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 09, 2017, 12:28:30 pm »



7159
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 09, 2017, 01:36:09 am »
bench PR is awesome but that medal is more awesome.. engraved? pretty serious.

thanks for sharing man, and belated congrats!!

7160
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 09, 2017, 12:26:59 am »
I like how this thread is filling up lately... :ninja:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137679/#msg137679
- evening speed - trying to be more aggressive: 0.77 mi (1230m) @ 3:48.4 (4:53 min/mi, 200 SPM, 1km @ 3:01 ties PR - but my most consistent 1km ever), 400m @ 1:06.0 (4:21 min/mi), 320m @ 53.6 (4:29 min/mi), legs dead 0.82 mi (1320m) @ 4:33.6 (5:33 min/mi)
great session!
- https://www.strava.com/activities/1307392851
- alone 1km PR: 3:01 :personal-record: :personal-record: :personal-record:
- consistency/quality of effort 1km PR: 3:01 - ties overall PR but better overall effort BY FAR :personal-record:
- also got second overall on the leaderboard for the "Tequesta 400m Lap Starting At The 200m Stagger" :D

not the biggest PR's, but my alone 1km PR is -3s, decent. Really thought I was sub3 on that effort, lmao.

7161
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 08, 2017, 11:19:16 pm »
yup ^^

crazy though.. scoob couldn't throw or even attempt a lob initially, now he's throwing solid lobs and getting near max RVJ on dunk attempts, crushing some misses.

not sure if he realizes that most people on here, consider certain levels of misses PR's as well. If you go from weak miss, to crush miss, to nuclear miss, that's progress. With crush & nuclear miss, landing those dunks can come down to a coin flip. Even the best dunkers out there have tons of "misses" footage, ie put up by dunkademics etc.

TLDR: people who want to dunk should not lose sight of progress being made with missed dunks. If the misses are getting better, no reason to be negative about it, that's for sure. Just get more aggressive and crush it. They will fall eventually.

7162
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2017, 03:29:50 pm »
speed day.


12/08/2017

bw = 142
-  :o
bw before bed last night = 146
soreness = none
aches/injuries = right big toe - lmfao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 9:50 AM
-  :o

log:
10:30 AM: food: sauteed yam in olive oil/pink sea salt, sauteed spinach, yellow rice and chicken, blueberries/strawberries, sweet green tea, more water
05:00 PM: food: almond milk, water, english muffin
06:00 PM: food: few pieces of sourdough, water
07:30 PM: workout: evening speed - trying to be more aggressive: 0.77 mi (1230m) @ 3:48.4 (4:53 min/mi, 200 SPM, 1km @ 3:01 ties PR - but my most consistent 1km ever), 400m @ 1:06.0 (4:21 min/mi), 320m @ 53.6 (4:29 min/mi), legs dead 0.82 mi (1320m) @ 4:33.6 (5:33 min/mi)
10:00 PM: food: almond milk, water
12:00 AM: food: orange chicken, roasted almonds, salted cashews, prunes, banana chips, water
- lmfao, weird meal



stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:




dinner:




evening speed - trying to be more aggressive: 0.77 mi (1230m) @ 3:48.4 (4:53 min/mi, 200 SPM, 1km @ 3:01 ties PR - but my most consistent 1km ever), 400m @ 1:06.0 (4:21 min/mi), 320m @ 53.6 (4:29 min/mi), legs dead 0.82 mi (1320m) @ 4:33.6 (5:33 min/mi)
great session!
- https://www.strava.com/activities/1307392851
- alone 1km PR: 3:01 :personal-record: :personal-record: :personal-record:
- consistency/quality of effort 1km PR: 3:01 - ties overall PR but better overall effort BY FAR :personal-record:
- also got second overall on the leaderboard for the "Tequesta 400m Lap Starting At The 200m Stagger" :D

 :ibrunning:

strides/light recovery jogs mixed in

1km estimated tie PR is definitely my best ever 1km, by a big margin.. maintained cadence/pace for pretty much the entire 1km and the entire 0.77mi, just a small dip above 5:00 for 10 seconds or so (iirc) and then back under 5. good stuff.

saturday = long walk

sunday = speed again

monday = long walk

tuesday = rest

wednesday = evening mile race

my right big toe is a bit achy, old toe "injury" that yesterday's walk seemed to bring out.. which is odd though, because 10 mi walk is nothing for me, i've done 6-8 recently no problem as well. So just annoying but whatever, need to be careful with it, hopefully it doesn't make me abort my walks heh.









also adding in, 400m 66s:





good stuff.




Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142)]
- 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?)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"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)]
- FORMAT: (day, wakeup time, hours slept)

7163
Boxing / Re: Lomachenko vs Rigondeux
« on: December 08, 2017, 02:40:31 pm »
https://theundefeated.com/features/boxer-guillermo-rigondeaux-on-cuba-vasyl-lomachenko-and-boring-label/

Quote
I’m not out there to waste energy. I’m out there to punch you in the face. That way it hurts every time.”

Quote
“I also think the biggest issue we have as Latinos in boxing is that we talk poorly about each other. American-born fighters may put on the show in the prefight, but there is a real respect there. American-born fighters have always been very respectful and even supportive of me. The Latino fighters who aren’t Cuban? They’re like, ‘Oh, that guy can go to hell.’ The Mexican fighters hate the Cuban fighters. They keep coming at you in the ring to show how brave they are. You know, Mexican-style. That’s why I’ve knocked all their heads off.

7164
Boxing / Re: Lomachenko vs Rigondeux
« on: December 08, 2017, 02:35:50 pm »
Rigo v Loma stare down was epic. That's how you do a stare down, no talking/yapping/smiling, just surgical.

Rigo looks pretty thick.. everyone keeps talking about his weight but, he always looks massive at his weight.

7165
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 08, 2017, 02:13:38 pm »
Quote from: scoobychau on December 08, 2017, 02:11:24 am
171208 W11 Max Effort with ball
2 close attempt I short listed.
https://www.youtube.com/watch?v=cA09hyZwelI
<a href="http://www.youtube.com/watch?v=cA09hyZwelI" target="_blank">http://www.youtube.com/watch?v=cA09hyZwelI</a>



At most, 3 session left in 2018.  I got no skill....


Full session video below
https://youtu.be/jMfSinA88Jw
<a href="http://www.youtube.com/watch?v=jMfSinA88Jw" target="_blank">http://www.youtube.com/watch?v=jMfSinA88Jw</a>

omg @ that first video .. one of your best misses. got way up and crushed it .. for that specific dunk, probably should have tried to crush it even harder/faster, seems like you held back just a bit & tried to land it a little safer -> which for many dunk attempts, is probably the best thing to do .. but for a jump like that and a pretty perfect lob, that one needed more of a "whip", just smashing that ball downward - way faster.



Quote from: vag on December 08, 2017, 06:28:54 am
Quote from: scoobychau on December 08, 2017, 02:11:24 am

At most, 3 session left in 2018.  I got no skill....


What are you talking abut? Your effort and progress is legendary. You are 37 years old, with a lot of work and with kids. And yet you have managed to be so close to dunking now ( with a 7'5'' reach !!! ). Most importantly, you have done the most difficult part, you have managed to deal with your personal 'demons' that kept leading you to wrong and inconsistent training.
You've got tons of skills scooby and even more tons of balls. Just keep at it, it that dunk is coming and it is very well deserved too!

x2

and at some point, it just gets annoying seeing you progress physically but digress mentally.

It used to be "BIY" all the time. Now it's "i'm slow, I got no skill, i'm fat, i'm failing" etc.. but it just makes it worse when the reality of it is, you're making progress.

I know scoob reads the stuff I/we say, but i'm not sure it's really sinking in. IMHO, it needs to sink in.

I missed sub 5 mile by 4 seconds in my last race a few days ago, I know exactly what I did wrong. I haven't hit a sub5 mile officially or on my watch yet, so technically 2 years. Obviously it isn't 10+ but, it's still frustrating. Every "missed attempt" makes me want to run more aggressive and run hard, just like every missed dunk made me want to murder the rim more brutally. It's the same.

It's simple. Keep figuring out how to harness your frustration and turn it into aggression, but remain positive and focused. You're due for a session where you not only land one dunk, but several hard ones. You're just not seeing that. It's not going to be "oh I landed one dunk" at the level you're jumping right now, it'll be "here's a mix of 6 dunks I landed yesterday".

Your mental game is fading but your physical game is improving, .. bite down and fix the mental game. Having both in the "positive" is a good thing. And just another point .... being so close yet failing, is where it really begins. Everything else is just fluff. The real grind is when you're right there, and can't land it. You can't get down on yourself at any of these misses, they are pretty much "makes" but they fly out.

Also it's just funny.. I remember when you couldn't even get close to throwing a good lob, now I see you throwing several each video.

:ibjumping:

7166
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 08, 2017, 01:36:21 pm »
Quote from: LBSS on December 08, 2017, 09:57:15 am
- run 5.0km in 22:05

adult PR. done without a warm up, having had a couple of glasses of wine earlier in the afternoon, and without meaning to do it when i started out. and terrible pace control.

target was to run sub-23 before heading home for the holidays. target met.  :highfive:

:highfive: :ibrunning: :personal-record:

http://www.adarq.org/progress-journals-experimental-routines/no-bounce-need-bounce/msg137670/#msg137670

going to get in some runs at home? curious to see how you feel on a few back here, probably pretty cold though?

7167
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2017, 12:04:45 pm »
Quote from: LBSS on December 08, 2017, 09:56:02 am
- run 5.0 km in 22:05
 :personal-record: earned the gif because i met my december goal two weeks early.

- walk x 500m

- stretch

 :D

great stuff! almost made it sub22 as well, sounds like you could have for sure based on what you mentioned in the PR thread :highfive: :ibrunning:

7168
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2017, 12:07:00 am »
rest


12/07/2017

bw = 143
-  :o
bw before bed last night = 147
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8 AM

log:
08:30 AM: food: almond milk, water
10:30 AM: food: almond milk, water
01:00 PM: food: whole foods: a plate of pretty much everything at the hot bar, massive variety hah. beef/chicken/rice/yucca/plantain/different kinds of rice/meatball/mac & cheese etc
01:30 PM: stretch: quads at grocery stores
08:00 PM: workout: evening walk: 10.5 miles, moderate-to-light, with two slightly hard miles @ 13:5X
- https://www.strava.com/activities/1306341709
11:00 PM: food: lots of water, sauteed yam in olive oil/pink sea salt, tons of sourdough, chicken italiano, banana chips

stretch:
01:30 PM: stretch: quads at grocery stores

icing:
self massage:
leg drain:
contrast showers:
naps:



Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140)]
- 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?)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"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)]
- FORMAT: (day, wakeup time, hours slept)

7169
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 07, 2017, 06:31:18 pm »

7170
Boxing / Re: Lomachenko vs Rigondeux
« on: December 07, 2017, 11:46:43 am »
good quote from my boxer friend:

11:42 < cubanpaw> rigo wont beat loma even if he beats loma unfortunately

some truth to that perhaps.. Loma is the money man. Rigo needs to beat Loma decisively.

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