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Messages - adarqui

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9511
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 01, 2017, 06:35:18 am »
02/29/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 6 AM
wakeup = 1 PM
bw = 156 lb.
-  :ninja:
morning resting heart rate = didn't measure
soreness = none
aches = left ankle barely, left shin slightly (need to be careful with this), right hip flexor slightly
injuries = left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Session: Evening

dead hang neutral grip pullups: BW x 10
deep dips: BW x 10
dead hang pullups: BW x 8
pushups: BW x 40
dead hang chinups: BW x 10
deep dips: BW x 10

read/walk/run/jump/run:
- really fast tonight.. good speed/power
- one of the intervals being ~0.40 mi @ 4:50 pace.









gr8 session.

9512
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 28, 2017, 04:35:37 am »
yesterday: complete rest



today: complete rest

left knee felt great today.. good sign.

was going to train today but, was too tired.



02/28/2017

Bio: Morning

last night's sleep: 9 hours
last night fell asleep: 5 AM
wakeup = 2 PM
bw = 156 lb.
-  :ninja:
morning resting heart rate = didn't measure
soreness = none
aches = left ankle, left shin slightly (need to be careful with this), right hip flexor slightly, right heel
injuries = left shoulder barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Nap

4 PM - 7 PM  :headbang:

9513
Bios / Re: Animals
« on: February 28, 2017, 03:08:23 am »
Quote from: vag on February 14, 2017, 11:12:46 am
How?



wtf?



Quote from: LBSS on February 23, 2017, 01:28:40 am
http://deadspin.com/good-dog-joins-bike-race-smokes-the-competition-1792651886

GOOD DOGGIE

damn that is very impressive.

9514
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 28, 2017, 02:10:41 am »
Quote from: LBSS on February 28, 2017, 12:15:37 am
Quote from: Leonel on February 27, 2017, 03:17:44 pm
Hope you feel better soon. I hate throwing up and I'm so bad at it too... haha I literally sound like I'm dying.  :ninja:

Seems like you and your gorgeous lady friend are spending some quality time together... happy for you man. ;)

TMI, but this was a purely ass-based bout of food poisoning. last time i had it i puked an astonishing amount and had diarrhea, so this time wasn't as bad. still, need to get my hands on some gatorade or similar on my way to work later (working from home this morning).

and yeah, QT is good. fuck me, i'm still embarrassed by that post.  :uhhhfacepalm:

damn  :o

i've never had food poisoning, and i hope to never get it.

ass based sounds scary.. i'd be worried about the health of my anus "innards". (innards has to be on of the top 5 worst words - re those off topic threads).

9515
Boxing / Re: Misc Boxing News
« on: February 28, 2017, 02:05:06 am »
Quote from: seifullaah73 on February 26, 2017, 02:46:02 pm
OMG ANOTHER SHOCKING AMIR KHAN FIGHT ANNOUNCED  :o  :o

Pacquiao vs Amir khan confirmed for april 23.srsly wtf.

Maybe this can be pacquiao's chance to land a ko on his record or khan to prove himself.
can't wait for this.

http://www.boxingscene.com/pacquiao-vs-khan-on-april-23-fighters-announce-deal-reached--113992

RIP Khan.. :/

i think it'll have some nice action in it early on, but pac is going to eventually knock Khan into another universe. No way he can take a PAC shot.

cool tho..


also................... THURMAN/GARCIA SOON!@$)!@($)@!($)@!($!)@($@!)

man i'm so amped for that fight.. hoping Thurman can KTFO him, but I never count Garcia out anymore.. he's solid. I'd love to see his racist/ignorant dad cry some tears too.

9516
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 26, 2017, 03:29:03 pm »
yesterday:


02/25/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 1:30 PM
bw = 155 lb.
-  :ninja:
morning resting heart rate = didn't measure
soreness = none
aches = left ankle, left shin slightly (need to be careful with this), both elbows barely at times
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)


Session: Evening

5 PM

dead hang neutral grip pullups: BW x 10
dead hang pullups: BW x 8
dead hang chinups: BW x 8



Session: Evening

7 PM

walk/read, run/sprint, jumps, run/sprint:
- took it easy



that 0.39 mi @ ~5:22 felt pretty good for a moderate effort.

9517
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: February 26, 2017, 03:23:01 pm »
Quote from: scoobychau on February 26, 2017, 01:35:52 pm
Lol adadq.
It is me alright. And those file.. I think is gone. And unrecoverable... Sucks

damn.. sucks man.

9518
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 26, 2017, 03:20:44 pm »
Quote from: Mutumbo000 on February 26, 2017, 06:58:25 am
Quote from: adarqui on February 25, 2017, 06:02:02 am
Quote from: Mutumbo000 on February 23, 2017, 07:27:30 pm
Rugby training-
2 hours skills, fitness and contact. Managed to get a corky on my right thigh on the first night of contact  :uhhhfacepalm:
Just have to walk it off and not let it effect my training. My thigh isn't bruised so apart from feeling sore I don't think it's too bad...

what's a corky lmao!! thigh contusion? will google. seems like ur ok tho, that's good.



man thigh contusions suck.. i once had one that left me crippled for like 2 weeks. I still remember it; dude was running at me fast, pump faked on a 3, he flew to block it, and as i went to dribble around him, his knee came down and impaled my quad.

it's funny how we can remember these things.. I remember so much about that day - exactly where I was on the court, alot of the people who were there etc.. I think I can remember lots of my bad injuries though.. that adrenaline factor, permanent write to mental hard drive.

pc!

A corky is just Aussie slang for a thigh contusion. My thigh feels better now so it was a just minor one but I do have a fairly decent pain tolerance as well, which helps.

ah nice!


Quote
Yours must have been some pretty heavy impact or just hit the right spot to make it last for 2 weeks. I've had a few thigh contusions but I never really remember much about my injuries I guess I just try and put them in the back of my mind and forget about them. The major ones (broken bones and a couple of concussions) stick out but I never think of them.

ya it's one reason i don't actually play bball anymore, too many injuries. I've had tons of (mostly) smaller injuries over the years, but when I do contact sports, I get break stuff.


Quote
The only injury I'm paranoid about is my hamstrings. Whenever I'm warming up and doing my first set or two of ME sprints I'm always praying that I'm not going to pull a hamstring out of nowhere.

yea thoughts like that really suck.. I have a ton of them - i absolutely hate them. Would be nice to just be able to enjoy physical effort 100% without having these things in our thoughts.

pc!

9519
Basketball / Re: A Bunch of Ball Handling Videos
« on: February 26, 2017, 03:13:52 pm »
Quote from: LBSS on February 26, 2017, 10:14:30 am
http://deadspin.com/incredible-1792754401

wtf? not at him dribbling under someone, which is definitely wtf material.. but him being in the D-league, wtf?

9520
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 25, 2017, 02:59:09 pm »
Quote from: LBSS on February 25, 2017, 08:00:15 am
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, a little too relaxed

- warm up

- pull up x 8,8,9
guh

- bench 80 x 8,6
see above re: too relaxed

- superset x 2
-- tricep pressdown 50 x 10
-- DB curl 12s x 10
something in my left hand always feels off when doing curls. it's weird and uncomfortable. doesn't bother me during any other movement.

- shrug 40s x 10

- stretch

**drive home**



Quote
- squat friend ~60kg x 15
had a lot more in the tank obviously but stopped early because we were on her concrete patio and the ground rushing up at her on the eccentrics freaked her out a little. gonna try again another time, maybe with a bed or couch close by that she could bail onto, would be interesting to see if i could get to 40 with her on my shoulders. on the plus side, knee feels great.

hahah sick

9521
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 25, 2017, 06:08:21 am »
i dno bout best dunk of the year, but damn nice.

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

wade actually had a nice dunk:

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

9522
Strength, Power, Reactivity, & Speed Discussion / Does anyone else feel it in their glutes while doing calf raises?
« on: February 25, 2017, 06:05:45 am »
i'm talking, glutes literally fatiguing??

when I do bodyweight calf raises for very high reps, my glutes actually die before my calves.. they just burn and become useless.

am I alone? mutumbo seems to think so  :ninja:

9523
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 25, 2017, 06:03:53 am »
Quote from: Mutumbo000 on February 22, 2017, 07:35:19 am
Quote from: adarqui on February 22, 2017, 05:00:07 am
Quote from: Mutumbo000 on February 16, 2017, 07:37:25 am
Quote from: Final Phenom on February 15, 2017, 06:46:28 pm
Quote from: Mutumbo000 on February 14, 2017, 08:24:03 am
Calf Raises-
12x3

Do you feel anything from doing bodyweight calf raises? I know most of the forum members that do them load them up pretty heavy with a barbell. I think I started my calf training at 84kgs 3x12 with the balls of my feet on a 12kg plate for fuller ROM, focusing on controlled eccentric.

I feel like since you have a background of sprints which hit the calves pretty hard your calves would already be strong.

Yeah I still feel it doing bodyweight calf raises. I read your post before I trained today so I tried doing some barbell calf raises with 60kg(132lbs) and they were easy. I like doing calf raises without shoes though as I feel you get less ROM when you're wearing shoes.

ya i like calf raises shoeless too.. i dno if it's just me, but bodyweight calf raises activate my glutes a ton.. less so when I use a barbell .. but in general BW calf raises make my glutes die, more so than my calves.

wtf

I think it's just you with the calf raises activating the glutes haha.

ya dude i think it is.. hah. i should start a thread on it -> in fact i will.



Quote
My hypothesis as to why calf raises feel better shoeless is because the foot has more room/flexibility, which should increase the amount of ROM during the exercise.

ya and you're activating more intrinsics in the foot i imagine.

i prefer doing calisthenics/simple workouts in my backyard barefoot, feels goood.

9524
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 25, 2017, 06:02:02 am »
Quote from: Mutumbo000 on February 23, 2017, 07:27:30 pm
Rugby training-
2 hours skills, fitness and contact. Managed to get a corky on my right thigh on the first night of contact  :uhhhfacepalm:
Just have to walk it off and not let it effect my training. My thigh isn't bruised so apart from feeling sore I don't think it's too bad...

what's a corky lmao!! thigh contusion? will google. seems like ur ok tho, that's good.



man thigh contusions suck.. i once had one that left me crippled for like 2 weeks. I still remember it; dude was running at me fast, pump faked on a 3, he flew to block it, and as i went to dribble around him, his knee came down and impaled my quad.

it's funny how we can remember these things.. I remember so much about that day - exactly where I was on the court, alot of the people who were there etc.. I think I can remember lots of my bad injuries though.. that adrenaline factor, permanent write to mental hard drive.

pc!

9525
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 25, 2017, 05:36:41 am »
felt ok - nothing special, but actually ran really fast tonight.


02/24/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 6 AM
wakeup = 1:30 PM
bw = 155 lb.
-  :ninja:
morning resting heart rate = didn't measure
soreness = none
aches = left ankle, left shin slightly (need to be careful with this), both elbows barely at times
injuries = left shoulder barely, left knee barely (patellofemoral syndrome perhaps)
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)


Session: Evening

5 PM

neutral grip pullups, partials at the top: BW x 30
dips, partials at the top: BW x 50
pullups, partials at the top: BW x 22
dips, partials at the top: BW x 30
chinups, partials at the top: BW x 20



Session: Evening

7:30 PM

walk/read, run/sprint, jumps, run/sprint:
- easy FAST tonight.. lots of power.. faster than yesterday.
- had a nice 0.38 mi @ ~4:50 pace
- also hit 16.1 mph, haven't hit 16mph in a long time

- jumps sucked, 10'3s maybe






oh one thing that i'm keeping my eye on, is both of my elbows are "barely" achy.. from some of the dip/pullup stuff I imagine. it's been off/on for a few days. Need to definitely make sure it doesn't get to that next level.

also i think because I hit some more speed tonight, right hip flexor is a bit achy. feh.fehfehfhefheh

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