Author Topic: ADARQ's journal  (Read 1622214 times)

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seifullaah73

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Re: ADARQ's journal
« Reply #6420 on: June 21, 2016, 06:22:20 am »
0
Doing low volume training and switching legs for sprinting is helping reduce the pain in my hip but, when at the end I have to stretch my quads, i do the standing quad stretch by grabbing my feet from behind that is extending my hips and that is the thing causing my hip pain to come up, like you mentioned in my thread, that stretching it alot made it worse, so I was wondering if you know a good quad stretch where the hip is not extended in the process.

pc
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/

LBSS

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Re: ADARQ's journal
« Reply #6421 on: June 21, 2016, 09:34:52 am »
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oh man you're right back at dunking height. nice!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #6422 on: June 21, 2016, 01:51:58 pm »
+1
Doing low volume training and switching legs for sprinting is helping reduce the pain in my hip but, when at the end I have to stretch my quads, i do the standing quad stretch by grabbing my feet from behind that is extending my hips and that is the thing causing my hip pain to come up, like you mentioned in my thread, that stretching it alot made it worse, so I was wondering if you know a good quad stretch where the hip is not extended in the process.

pc

maybe try "not stretching"  :ninja:

i've barely been stretching.. every time i stretch, it makes it worse. so for now i've stopped.. and who knows, maybe i'll never stretch again HEH!

so just saying, maybe just get stretching out of your mind for a while, and keep letting it recover through less volume/frequency.. and see if it recovers even more. you can still stretch other things (hams,calves,lats,chest,shoulders etc).. but maybe lay off quads/hip flexor for a while.

i've since been able to stretch my quads slightly, but more of just like a 'micro stretch' a few times when i just felt i needed too.. nothing forced, no holds, etc.




oh man you're right back at dunking height. nice!

ya for sure, i think i could definitely land a weak one right now off lob.

i'd like to get to ~10'10 before I try some lobs though.. so basically 2 more inches and then i'll try to throw something down. Conscious 10'10" jumps should give me at least 10'11" on a lob when I chase it.

so I need to start preparing by finding or purchasing another lob-ball, super inflated.. and find a 4k HD camera.... hah.

that session where I ran 3 mi up to the court, jumped, and ran back.. need to avoid those.. that wrecked me a bit, even though i still landed some PR's yesterday.. still feel it in my shin SLIGHTLY after doing that.. it's just too much running when fatigued.. tmw i'll probably run 3 mi and jump in the evening session, but, that's mostly fine, as long as i'm not running ANOTHER 3 mi after jumping. Need to keep building running speed/endurance & jumping power, without them hurting each other.

pc!

LBSS

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Re: ADARQ's journal
« Reply #6423 on: June 21, 2016, 01:57:15 pm »
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iphone 6 shoots 4k, does it not?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #6424 on: June 21, 2016, 02:41:42 pm »
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iphone 6 shoots 4k, does it not?

dno

my phone sucks, so that could be an option.. an upgrade would be nice. but, i also like really pro vid cameras, so not sure.. must research. ;f

regardless, i'd really like to get back into video editing.. that is something i've missed for a long time.

pc!

vag

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Re: ADARQ's journal
« Reply #6425 on: June 22, 2016, 04:25:31 am »
+1
Fuck 4K , big frame rates are more important for us jumpmen.

About iphones:
the 6 shoots  : 1080p@60fps, 720p@240fps
the 6s ( and all the android equivalent price ones ) shoots : 2160p@30fps, 1080p@60fps,1080p@120fps, 720p@240fps

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: ADARQ's journal
« Reply #6426 on: June 22, 2016, 12:36:50 pm »
+1
Doing low volume training and switching legs for sprinting is helping reduce the pain in my hip but, when at the end I have to stretch my quads, i do the standing quad stretch by grabbing my feet from behind that is extending my hips and that is the thing causing my hip pain to come up, like you mentioned in my thread, that stretching it alot made it worse, so I was wondering if you know a good quad stretch where the hip is not extended in the process.

pc

maybe try "not stretching"  :ninja:

i've barely been stretching.. every time i stretch, it makes it worse. so for now i've stopped.. and who knows, maybe i'll never stretch again HEH!

so just saying, maybe just get stretching out of your mind for a while, and keep letting it recover through less volume/frequency.. and see if it recovers even more. you can still stretch other things (hams,calves,lats,chest,shoulders etc).. but maybe lay off quads/hip flexor for a while.

i've since been able to stretch my quads slightly, but more of just like a 'micro stretch' a few times when i just felt i needed too.. nothing forced, no holds, etc.

thanks  :highfive: , I will also have to stop the mobility drills i do before gym, the single leg glute bridge and in the BSS, when my left leg, with hip problem is on the bench, if i go down too deep it will be extending my hip alot so I will reduce the height i go down maybe or focus on putting more weight on the working leg.

I even wanted to get under the bar and do a squat with no weights and the hip stops me from going parallel or lower, which is why i do the BSS.
« Last Edit: June 22, 2016, 12:38:28 pm by seifullaah73 »
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 #6427 on: June 22, 2016, 02:34:39 pm »
0
Fuck 4K , big frame rates are more important for us jumpmen.

ya very true.



Quote
About iphones:
the 6 shoots  : 1080p@60fps, 720p@240fps
the 6s ( and all the android equivalent price ones ) shoots : 2160p@30fps, 1080p@60fps,1080p@120fps, 720p@240fps

nice! thanks for the info. it would probably be a much better investment to get a really solid phone. I rarely use my (crap) smart phone, but I still use it somewhat. If I could upgrade that AND shoot solid video footage with it, sounds like the way to go.

hooking up a phone to a tripod seems so weird to me.

i'll need to look into it and make a decision fairly soon.. seems like I will go the phone route, because it will be a better investment overall; for work too etc.

one thing i'm excited about already is how light these phones are.. i could literally run to a court like im doing now, and take footage.. can't do that with a big pricey video camera.

phone it is!

LBSS :highfive: vag

^^^ first ever PROPER usage of the high five icon. just saying.

i'll have to figure out whether or not to go with android or iphone.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6428 on: June 22, 2016, 02:49:41 pm »
0
didn't journal yesterday, was non stop coding all day. had to do a huge refactor of the backend code, because I needed the ability to modify some 'state' i'll be working with; a cache i'm building.

so that took literally all day long, but got it done :F



from yesterday:


06/21/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = left shin slightly, left calve/achilles slightly
injuries = left big toe ingrown toenail - "sensations"
standing desk (when on computer): none
feel = very tired
water = alot



Food

1:30 PM

- big bowl of cheerios + 2% milk + honey
- 2 x wheat toast with peanut butter
- grape fruit juice



Food

6 PM

- some beet/berry drink, different one than normal
- almond joy



Food

9 PM
- while watching US vs ARG futbol

- 1 pint of haagen dazs cookies & cream ice cream
- eek.. was good tho :F



Food

12 AM

- big stir fry: 4 potatoes, 2 carrots, 1 broccoli, jalapeno pepper, serrano pepper, white onion, corn on the cobb, olive oil, mixed nuts, salt/pepper, goat cheese at the end
- 6 x eggs
- 2 x wheat toast with butter
- 2% milk



figured i'd take another pic, since it's so ez & why not.

dead.

vag

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Re: ADARQ's journal
« Reply #6429 on: June 22, 2016, 04:21:38 pm »
+1
Yes, phones those days are real beasts.
I am also looking to replace mine currently, so i have done a bit of research.
Best ones on the market are : iphone 6s, HTC 10 and Samsung S7 edge.
Next ones ( still prime zone but not as good as the above 3 ) : Huawei p9 , LG G5 , Oneplus 3, Samsung s7 ( the simple one, not edge )
The androids have better hardware , they give better benchmarks ratings, but at the real-time speed tests the iphone 6s is faster ( damn iOs ). Differences are too small anyway, it all comes down to personal preference. Iphone is smaller, samsung has better screen, HTC has better speakers etc.

See also:
http://www.phonearena.com/phones/compare/HTC-10,Samsung-Galaxy-S7-edge,Apple-iPhone-6s/phones/9582,9818,9501
http://www.phonearena.com/phones/compare/Huawei-P9,OnePlus-3,LG-G5/phones/10012,10017,9819

<a href="http://www.youtube.com/watch?v=8O66SPjbDdw" target="_blank">http://www.youtube.com/watch?v=8O66SPjbDdw</a>

<a href="http://www.youtube.com/watch?v=3Wp4Xb1nOZQ" target="_blank">http://www.youtube.com/watch?v=3Wp4Xb1nOZQ</a>
« Last Edit: June 22, 2016, 04:24:55 pm by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #6431 on: June 23, 2016, 02:01:38 pm »
0
Yes, phones those days are real beasts.
I am also looking to replace mine currently, so i have done a bit of research.
Best ones on the market are : iphone 6s, HTC 10 and Samsung S7 edge.
Next ones ( still prime zone but not as good as the above 3 ) : Huawei p9 , LG G5 , Oneplus 3, Samsung s7 ( the simple one, not edge )
The androids have better hardware , they give better benchmarks ratings, but at the real-time speed tests the iphone 6s is faster ( damn iOs ). Differences are too small anyway, it all comes down to personal preference. Iphone is smaller, samsung has better screen, HTC has better speakers etc.

See also:
http://www.phonearena.com/phones/compare/HTC-10,Samsung-Galaxy-S7-edge,Apple-iPhone-6s/phones/9582,9818,9501
http://www.phonearena.com/phones/compare/Huawei-P9,OnePlus-3,LG-G5/phones/10012,10017,9819

<a href="http://www.youtube.com/watch?v=8O66SPjbDdw" target="_blank">http://www.youtube.com/watch?v=8O66SPjbDdw</a>

<a href="http://www.youtube.com/watch?v=3Wp4Xb1nOZQ" target="_blank">http://www.youtube.com/watch?v=3Wp4Xb1nOZQ</a>

nice! that first vid is cool. i personally wouldn't do too much with my phone, just shoot video/images, access a few simple apps, access this site (new version, it's more mobile friendly), and take a few calls. so the video/image stuff is #1.

i like the "better screen" out of those attributes. I also like those shatter proof phones. I see iphone 6s & galaxy s7 both perform good with water/shatter tests (iphone 6 better on shatter)

http://www.cbsnews.com/news/apple-iphone-samsung-galaxy-s7-put-to-the-test-waterproof-shatterproof/

it's most likely between those two for me right now.. i'm also somewhat of an apple guy -> i have a macbook pro and ipod tehe. so dno yet..



w/r/t phone tripods, i have one of these: https://www.amazon.com/GripTight-GorillaPod-Stand-Large-Phones/dp/B00M9C9EVS/ref=sr_1_3?s=photo&ie=UTF8&qid=1466634429&sr=1-3&keywords=gorilla+tripod+iphone

works pretty well.

nice. i had one of those for a small camera too. worked good until a leg broke.

adarqui

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Re: ADARQ's journal
« Reply #6432 on: June 23, 2016, 02:08:27 pm »
0
from yesterday:


06/22/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 150
morning resting heart rate = didn't measure
soreness = none!
aches = left shin slightly, left calve/achilles slightly
injuries = left big toe ingrown toenail - "sensations"
standing desk (when on computer): none
feel = tired
water = alot



Food

2 PM

- 3 x wheat toast with peanut butter
- beet + tart cherry juice
- green tea
- banana



Food

5 PM

- green tea



Session: Evening

8 PM
- shoes: nb 5000 v2's
- legs felt dead

run:
- 3.08 mi in 21m48s
- emphasis: first two miles as fast as possible
- goal: sub 6 first mile (check), sub 6:15 second mile (fail)
- 12 minute-test: 1.90 mi :(
- 1 KM: 3m29s
- splits: 5:52, 6:49, 8:24 (trotting)

was annoyed about the second mile.. legs just didn't have any pop. i felt like i was pushing at near the same pace as mile 1, but was way off.. mile 1 was very decent considering.

BLEH!

didn't do any jumps.




Food

8:30 PM

- 2% milk



Food

12 AM

- big stir fry: grilled chicken, 3 potatos, 5 carrots, 1 broccoli, white onion, olive oil, tons of mixed nuts, salt/pepper
- blueberries
- brie & crackers
- green tea



weak but it's all good.

tons of programming.

Mikey

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Re: ADARQ's journal
« Reply #6433 on: June 23, 2016, 08:26:44 pm »
+1
That big stir fry sounds delicious.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #6434 on: June 23, 2016, 10:04:24 pm »
+1
That big stir fry sounds delicious.

ya, they are. i love em`.

it's amazing how much different I feel after eating an enormous stir fry vs ice cream for example.

here's one from tonight before I cooked it:



and after cooking:



the mixed nuts & goat cheese really adds the perfect finishing touch to a stir fry.. man o man, absolutely love it.

pc!!