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adarqui

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Re: ADARQ's journal
« Reply #7140 on: April 11, 2017, 07:04:31 am »
0
dammit, should have journaled the last few days.

basically, tons of calf raises while studying stuff.. did "non-stop" calf raises while reading, for ~10 minutes at one point.

calves were very sore the last few days, but good enough to jump tonight.




04/10/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 8 AM
wakeup = 5 PM
-  :raging: :raging: :raging:
bw = 158
morning resting heart rate = didn't measure
soreness = calfs moderate (right more-so)
aches = right hip flexor slightly
injuries = callous on the bottom of my big toe - so annoying
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

dead-hang neutral grip pullups: BW x 10
full dips: BW x 13

felt dead.



Session: Evening

walk/read/jump/run:
- light jumps, L-SLRVJ: ~10'3 or so
- felt good though.. but def felt sore.

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adarqui

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Re: ADARQ's journal
« Reply #7141 on: April 12, 2017, 04:57:56 am »
0
there's something wrong on the bottom of my bigtoe (where the callus is/was). wonder if it's from kicking the tennis ball alot lately, for the dogs.

it's actually getting really painful, feels so weird.. almost like nerve damage. wtf?



04/11/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 8 AM
wakeup = 5 PM
-  :raging: :raging: :raging:
bw = 156
morning resting heart rate = didn't measure
soreness = calfs slightly
aches = none
injuries = callus on the bottom of my big toe - so annoying
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

fast, full neutral grip pullups: BW x 13
full dips: BW x 14
fast, full pullups: BW x 11
full weird dips: BW x 11



Session: Evening

walk/read/jump/run:
- light jumps, with a few hard ones at the end L-SLRVJ: mostly ~10'3 or so, ~10'6 on the harder jumps

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adarqui

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Re: ADARQ's journal
« Reply #7142 on: April 13, 2017, 07:35:17 am »
0
toe wrecked all day.. BUT, actually feels alot better right now.



04/12/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 10 AM
wakeup = 6 PM
-  :raging: :raging: :raging:
bw = 155
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = callus on the bottom of my big toe - so annoying
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

partials at the top, neutral grip pullups: BW x 35
partials at the top, dips: BW x 70
partials at the top, wide pullups: BW x 20
partials at the top, dips with knees up: BW x 40
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adarqui

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Re: ADARQ's journal
« Reply #7143 on: April 27, 2017, 12:48:06 am »
+1
April has gotten really jacked up. Here are some workouts (some multiple times per day) .. no running/jumping/walking unfortunately:

04/19/2017

9:30 AM:
- ng pullups: BW x 13
- full dips: BW x 13
- calf raises: BW x 20
- SL squat variation: BW x 20



04/20/2017

8 AM

- dead hang ng pullups: BW x 10
- full dips: BW x 13
- calf raises: BW x 30
- SL squat variation: BW x 20

12 PM

- dead hang ng chinups: BW x 10
- full dips: BW x 13
- calf raises: BW x 30
- SL squat variation: BW x 20



04/21/2017

2 PM

- ng pullups: BW x 13
- full dips: BW x 13
- SL squat variation: BW x 30
- calf raises: BW x 80



04/22/2017

10 AM

- dead hang pullups: BW x 9
- full dips: BW x 7 (right shoulder started hurting)
- calve raises: BW x 50
- SL squat variation: BW x 20


2 PM

- dead hang ng pullups: BW x 10
- full dips: BW x 13
- calf raises: BW x 50
- SL squat variation: BW x 20

7 PM

- dead hang chinups: BW x 9
- full dips: BW x 13
- SL squat variation: BW x 15
- calf raises (partials at the top): BW x 60


04/23/2017

9:30 AM

- dead hang ng pullups: BW x 10
-- great set
- full dips: BW x 11
-- right shoulder bugging
- SL squat variation: BW x 25
- calf raises: BW x 50

7 PM

- dead hang ng pullups: BW x 11
-- great set
- full dips: BW x 17
-- nice!!
- SL squat variation, 5sec pause at the bottom: BW x 15
- calf raises, 3sec pause at the top: BW x 20



04/24/2017

10 AM

...


6 PM

...


04/25/2017

9 AM

- chinups, partials at the top: BW x 20
- dips, partials at the top: BW x 70
- calf raises: BW x 50
- SL squat variation: BW x 20


6:30 PM

- dead hang ng pullups: BW x 9
- full dips: BW x 18  :personal-record:
-- nice!!
- SL squat variation: BW x 25
- calf raises: BW x 50




04/26/2017

9 AM

- dead hang pullups: BW x 10
- full dips: BW x 16
-- nice
- calf raises: BW x 50
- SL squat variation: BW x 35


6 PM

- ng pullups: BW x 12
- full dips: BW x 10 (shoulders)
- calf raises: BW x 50
- SL squat variation: BW x 25
« Last Edit: April 27, 2017, 11:00:35 am by adarqui »
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FP

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Re: ADARQ's journal
« Reply #7144 on: April 27, 2017, 11:34:04 pm »
+1
What are your thoughts on BW, low volume, high frequency? Definitely seems efficient and you could potentially sneak one of those sessions in waiting in line at the grocery store or something lol. Have you heard of people doing this type of training successfully and what other benefits do you think you could get?
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Leonel

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Re: ADARQ's journal
« Reply #7145 on: April 29, 2017, 04:57:37 pm »
+1
Hey andrew just saw on your instagram that a close relative of yours passed away. I'm so sorry for your loss man.
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gukl

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Re: ADARQ's journal
« Reply #7146 on: April 30, 2017, 07:30:28 am »
+1
As above, just saw your post on instagram. Sorry for your loss, thoughts are with you and the rest of your family.
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seifullaah73

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Re: ADARQ's journal
« Reply #7147 on: May 01, 2017, 05:32:17 am »
+1
Sorry to hear about the loss man. Condolences to you and your family. We can never imagine how it would impact us, when there of so many deaths that happen until it happens to our relatives then it hits us how short life is. Stay strong man.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #7148 on: May 01, 2017, 02:50:41 pm »
0
Quote from: Final Phenom on April 27, 2017, 11:34:04 pm
What are your thoughts on BW, low volume, high frequency? Definitely seems efficient and you could potentially sneak one of those sessions in waiting in line at the grocery store or something lol. Have you heard of people doing this type of training successfully and what other benefits do you think you could get?

funny you say that.. that's been something i'm beginning to experiment with. I think it could potentially give you some nice gains & "daily potentiation" but not like lifting would provide, it's definitely not a viable substitute. However, for people who don't want to lift (like me basically), I think it could definitely provide enough of a base to improve my running/jumping numbers, than if I trained without it.

Not sure if i'd go the grocery store route.......... lmao! I did a few days of "calf raises" whenever, and it helped wreck the bottom of my right big toe pretty bad. Honestly it feels like I have some nerve damage in there, makes no sense. Rest has helped, but I think if I had just done what i'm doing now, a few bodyweight exercises every X hours in a small session, instead of just doing calf raises all day long, i'd have been fine.

Nope I haven't heard of people doing BW training @ high frequency, I mean i'm sure tons of people do it.. They just don't consider the idea of "high frequency". Most BW people do a variety of exercises targeting most of the body, every day. So in that sense, they are already performing a high frequency routine.. The next level would be multiple sessions per day, whilst trying not to burn yourself out in either session -> so the high frequency + low overall volume approach.

Also in terms of BW training, i'm guessing we're talking about low volume in terms of not performing several sets to failure etc.. If we're talking about 1-2 sets to failure, that should be ok.. preferably 1 set IMHO. But once you start dipping into 3 sets per movement and stuff like that, it's becoming a real session with alot of residual fatigue.

So yeah I think it's possible to make some decent gains this way.. Strength gains for sure, to a certain point unless you add resistance or find more intense variations of a movement. Eventually it becomes hard to provide extra resistance/intensity, but the potentiation aspect should always be at least somewhat powerful & enough to stimulate more MU recruitment during an explosive session.

I imagine performing several sessions per day, for ~3-5 days, while also performing some form of running/sprinting/jumping, then taking a day off, then performing maximally, would be a solid formula -> similar to lifting.

my thoughts!

pc!
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adarqui

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Re: ADARQ's journal
« Reply #7149 on: May 01, 2017, 02:58:21 pm »
+1
Quote from: Leonel on April 29, 2017, 04:57:37 pm
Hey andrew just saw on your instagram that a close relative of yours passed away. I'm so sorry for your loss man.

Thank you so much Leonel. I really appreciate it.



Quote from: gukl on April 30, 2017, 07:30:28 am
As above, just saw your post on instagram. Sorry for your loss, thoughts are with you and the rest of your family.

Very much appreciate gukl. Yeah it's been rough, it means alot. Thanks!



Quote from: seifullaah73 on May 01, 2017, 05:32:17 am
Sorry to hear about the loss man. Condolences to you and your family. We can never imagine how it would impact us, when there of so many deaths that happen until it happens to our relatives then it hits us how short life is. Stay strong man.

Yeah man you nailed it. I mean, I think I know how short life is.. I thought witnessing my Grandpa slowly die over a period of 3 years taught me alot, but really it didn't. After my mom's death, the closest person i've ever had in my life, it opened my eyes to lots of emotions & thoughts that i've had buried for a very long time. Life lesson: even if you think you know life is short, it's even shorter. Every moment with your loved ones, friends, and family, are even more important than we think.. No matter how important we think it is, it's important + 1. It's infinite. Dealing with that is hard, I must say, because no matter what I gave, I had more to give. It just never ends.

Thanks so much seifullaah.
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adarqui

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Re: ADARQ's journal
« Reply #7150 on: May 01, 2017, 03:28:12 pm »
0
04/26/2017

9 AM

- dead hang pullups: BW x 10
- full dips: BW x 16
-- nice
- calf raises: BW x 50
- SL squat variation: BW x 35


6 PM

- ng pullups: BW x 12
- full dips: BW x 10 (shoulders)
- calf raises: BW x 50
- SL squat variation: BW x 25




04/28/2017

10 AM

- dead hang NG pulllups: BW x 10
- full dips: BW x 20 :personal-record:
-- PR
- calf raises: BW x 50
- SL squat variation: BW x 25




04/29/2017

#1 12 PM

ng pullups/dips/SL squat/calf raises (x 25)

#2 4 PM

chinups/dips/SL squat/calf raises (x 25)

#3 5 PM

pullups/dips/SL squat/calf raises (x 25)


#4 8 PM

pullups: BW x 13
dips: BW x 16



04/30/2017

12 PM

ng pullups: BW x 13
full dips: BW x 22 :PR: :personal-record:
SL squat: BW x 30
calf raise: BW x 25


2:30 PM

pullups: BW x 12
full dips: BW x 17
SL squat (deeper): BW x 20
calf raises: BW x 25


6:30 PM

ng pullups: BW x 13
full dips: BW x 13 + hold at the top
SL squat: BW x 30
calf raises: BW x 70




04/31/2017

12 PM

dead hang ng pullups: BW x 10
dips: BW x 16
SL squat variation: BW x 20
calf raises: BW x 50

3 PM

dead hang wide grip pullups: BW x 8
dip hold at the bottom: BW x until near failure
- felt good
SL squat variation: BW x 20
calf raises: BW x 50





some interesting lifetime dip PR's in there.. one on the day, prior to my mom dying.. and another big one 2 days later.

it's also odd that, my shoulder sometimes just hurts & prevents me from doing much at all with dips, I stop immediately.. then, later on or the next day, boom -> dips feel amazing. Fighting through any of that pain would be a bad idea, so.. AELS.

pc!
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adarqui

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Re: ADARQ's journal
« Reply #7151 on: May 01, 2017, 03:28:18 pm »
+11
When I mentioned April being an especially bad month, it was because things were finally coming to an end with my mom. Her battle with CLL (Chronic Lymphocytic Leukemia), which began in 2009, finally came to an end in 2017. I made a post about her on FB, so i'll keep this very short & take a different angle.

The Instagram Angle:

One reason I joined IG to begin with, was to post various photos of nature, the sky, our (my mom & I) dogs, food, and just a few running related pictures. Most of these pictures were for her. She could barely leave the house, could no longer see sunsets or go for walks with me & the dogs, could no longer go in the back yard and throw dog toys, could no longer eat as healthy as she wanted (salads, fruit -> risks & taste buds dying), and just couldn't be herself & enjoy life like she wanted too. So I often showed her photos that I took specifically for her & posted to my IG. I mean, my IG is a bit different than the rest of my online presence, in that it's just so much happier, bright, and hopeful, because I wanted her to still experience some of those things. For example, she absolutely loved it when I came back home from a dog walk, and showed her tons of photos of the sunset/sky. Many of those photos, I actually showed her when she was in the hospital; she was a regular.

So, that has nothing to do with IG but, it was just one of the mediums I used to post photos, many of which were intended for her. She actually liked this medium alot because there's just lots of beautiful photos, she just wanted to see positivity.

She also knew about many of my friends on this forum & elsewhere, you'd be surprised how much she knew & how much I shared with her.

Anyway, here's just a small collage of photos of her:





This was her favorite flower. She didn't get to see it bloom recently, though she saw it bloom for several years. It was given to her by one of her best friends. I posted it a few weeks ago so she could see it, while she was doing really bad in the hospital. One of her final requests, was to have her ashes spread in it's soil:



I'll probably be posting a bunch of other stuff throughout the weeks on IG or FB, just to get it out into the ether and such.

I really thank everyone for their hard work, passion, and enthusiasm on this forum over the many years. My mom especially loved it, she'd always ask me how it was going, how specific people were doing, and was amazed that people were still chatting it up when I disappeared for so long. She thought that was really special.

<3

peace
« Last Edit: May 01, 2017, 03:44:42 pm by adarqui »
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LoopieMclooperson

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Re: ADARQ's journal
« Reply #7152 on: May 01, 2017, 04:23:00 pm »
+2
Sorry for your loss. It easy to see in just a few photos how beautiful and full of life she was.

It is comforting to remember how her light shines through you as well as all the friends/ family she touched in her life.
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5'10"- 175lbs - 44 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

Leonel

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Re: ADARQ's journal
« Reply #7153 on: May 01, 2017, 06:17:41 pm »
+5
Quote
When I mentioned April being an especially bad month, it was because things were finally coming to an end with my mom. Her battle with CLL (Chronic Lymphocytic Leukemia), which began in 2009, finally came to an end in 2017. I made a post about her on FB, so i'll keep this very short & take a different angle.

The Instagram Angle:

One reason I joined IG to begin with, was to post various photos of nature, the sky, our (my mom & I) dogs, food, and just a few running related pictures. Most of these pictures were for her. She could barely leave the house, could no longer see sunsets or go for walks with me & the dogs, could no longer go in the back yard and throw dog toys, could no longer eat as healthy as she wanted (salads, fruit -> risks & taste buds dying), and just couldn't be herself & enjoy life like she wanted too. So I often showed her photos that I took specifically for her & posted to my IG. I mean, my IG is a bit different than the rest of my online presence, in that it's just so much happier, bright, and hopeful, because I wanted her to still experience some of those things. For example, she absolutely loved it when I came back home from a dog walk, and showed her tons of photos of the sunset/sky. Many of those photos, I actually showed her when she was in the hospital; she was a regular.

So, that has nothing to do with IG but, it was just one of the mediums I used to post photos, many of which were intended for her. She actually liked this medium alot because there's just lots of beautiful photos, she just wanted to see positivity.

She also knew about many of my friends on this forum & elsewhere, you'd be surprised how much she knew & how much I shared with her.

Anyway, here's just a small collage of photos of her:

This post just goes to show what a great person you are. This forum helped me a lot when I was battling depression and didn't find the energy to train myself. Seeing all the work you guys put in and the passion we all share for athletic endeavors in one way or another definitely played a huge role in my recovery. Again, my deepest condolence. It seems like your mother couldn't have wished for a better son to help her through that dark time. 
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FP

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Re: ADARQ's journal
« Reply #7154 on: May 01, 2017, 06:59:29 pm »
+2
I'm really sorry about your mom. From your description and those pictures she seemed like a people person and very expressive and caring. Really similar to my mom. Hold together, we're all here for you.

Thanks for the response too, very informative. Definitely will try something like that to try to peak for a future tourney.
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