Author Topic: ADARQ's journal  (Read 1622121 times)

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adarqui

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Re: ADARQ's journal
« Reply #9555 on: September 20, 2021, 10:46:13 pm »
0
first time squatting in a long time!

135 x 12, below parallel, heels elevated

time to really ramp it up. high freq + high volume coming.

need the high rep nation stimulus for shred/lean mass.



this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

Maybe consider adding some weight? Not much, 5-10 lbs of clean bulk, it would really make a positive visual impact IMHO

yo! thanks man. i read your mind.. today added a 10 lb backpack to my dips/pullups at home.

ya, def need to keep overloading now. will get a weight belt again when i need to add more.

i do pullups on a gumbo limbo tree at work too. lots of cool variations.

pc!

vag

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Re: ADARQ's journal
« Reply #9556 on: September 21, 2021, 06:08:03 am »
+1
Oh no, i meant that maybe you should bulk, add some bodyweight , not add weight to the excerises.
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?

adarqui

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Re: ADARQ's journal
« Reply #9557 on: September 21, 2021, 02:28:44 pm »
0
Oh no, i meant that maybe you should bulk, add some bodyweight , not add weight to the excerises.

oooh hah. nah. i don't like bulking.

adding weight to the exercises + bringing back squatting will def do the trick.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibjumping:

vag

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Re: ADARQ's journal
« Reply #9558 on: September 22, 2021, 03:41:39 am »
+2
But if you are already very lean, so there is minimal fat to lose, while you won't put weight so also minimal (if any) muscle to build, how will you further enhance your physique?
This is not an argument to convince you, this is a sincere question.
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?

adarqui

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Re: ADARQ's journal
« Reply #9559 on: September 23, 2021, 10:05:57 pm »
+1
2021-09-23

hit 135 lb x 20 today on breathing squat. already back there. nice. can't wait until i can throw it around like a toy again ;f

need to take it slow tho. lots of farm life will stress my back/legs soo..

But if you are already very lean, so there is minimal fat to lose, while you won't put weight so also minimal (if any) muscle to build, how will you further enhance your physique?
This is not an argument to convince you, this is a sincere question.

nah im not very lean. im probably 9-10% body fat or so. very lean for me is 6-7%-ish. only there when peak dunking, 100 mi/wk running, and boxing.

i just don't like bulking. if i made these improvements with no progressive overload, just really need to add some overload (weighted dips/pullups) and adding back in heavy high rep squatting will be the major stimulus. it takes a long time to build muscle regardless, so i just like taking it slow. that same muscle will grow without a light bulk, as long as i keep the frequency. heavy bulk would def put on the most muscle but, need to stay in really good shape running-wise etc.

and i'd rather be more shredded than less shredded so, def dont want to bulk on any fat.

dno if that makes sense ;f

pc!!

vag

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Re: ADARQ's journal
« Reply #9560 on: September 25, 2021, 06:38:21 am »
+1
^^^
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.
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?

adarqui

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Re: ADARQ's journal
« Reply #9561 on: September 27, 2021, 08:33:57 am »
+1
2021-09-26

havent been running last week.. been farming/squatting instead. so, was happy with my mile run on sunday!

5:47 moderate !

i think if i can get back around 5:1X by Nov 1, i'll be in good shape to get sub-5 by Dec 31.



^^^
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.

yea exactly. sub-5 again before 2022 is the plan, with physique focus instead of running focus. but that run goal limits some mass gain options etc, need to get way more shredded ;f slower process for sure but need that performance :wowthatwasnutswtf: :ibjumping: :ibsquatting: :ibsquatting:

nice!

adarqui

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Re: ADARQ's journal
« Reply #9562 on: September 28, 2021, 12:10:02 am »
+1
2021-09-27

tons of dips/pullups with 10 lb backpack, also parallel squat 135 @ 3 x 10

adarqui

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Re: ADARQ's journal
« Reply #9563 on: September 29, 2021, 11:38:08 pm »
+1
2021-09-29

not going to journal everything because it's multiple times per day, random stuff etc.. it's chaos

but..

parallel squat: 95 lb x 30, 135 lb x 20 today ez

and

first time db benching flat in a long time: 60 lb x 16 R, x 11 L .. nice!

just went right to the 60's lol. bench is a bit too high, feet dont lay to solid on the ground.. kinda sux. dno.



also 16 chinups on a tree.

def seeing physique improvements.. looking for BIG improvements in the next 6-12 months. ie way more than i've ever had.

nice.

adarqui

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Re: ADARQ's journal
« Reply #9564 on: October 07, 2021, 08:55:13 pm »
+1
a few days recently:

17 chinups on the tree at work! very happy about this.



yesterday:

2021-10-06

single arm db bench: 60 lb. @ 5 x 10-13

adarqui

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Re: ADARQ's journal
« Reply #9565 on: October 15, 2021, 10:31:27 am »
+1
ooo progress. toned it down a bit lately koz my forearms/elbows are wrecked.

2021-10-14

single arm db bench: 60 lb. @ 16 (R), 12 (L), 20 (R), 14 (L), 16 (R), 12 (L)

chinups on tree: 18 !

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Re: ADARQ's journal
« Reply #9566 on: October 15, 2021, 02:10:56 pm »
+1

seifullaah73

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Re: ADARQ's journal
« Reply #9567 on: October 15, 2021, 05:34:28 pm »
+2


Damn that's nice.
Almost hit that 20.
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 #9568 on: October 17, 2021, 10:34:31 pm »
+1
2021-10-16

1 mi @ 5:54 moderate

happy about this, haven't been running ;f




Damn that's nice.
Almost hit that 20.

thanks man!! yea that is decent strong for sure .. i mean def feeling crazy strong right now. and def seeing a difference.

goal is to hit 30 .. somehow. absolutely no idea how but 30 would be the real next level.

i just have to be careful w/ that & farming etc. farming jacks u up when ur fatigued from lifting/training.

pc!

adarqui

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Re: ADARQ's journal
« Reply #9569 on: October 17, 2021, 10:43:50 pm »
+6
in other news, as of today i have a girlfriend! hah. we met in such an odd/awesome way. her and I hit it off really good 2 weeks ago.. and like, 2 weeks is mad early to be bf/gf but we're already like it's obvious, let's just commit and figure it out between us. we've been having a great time & get along so well. I even met her dad on Friday hah. That went really good.. family is so important to her which i absolutely love.

but ya she's mad cool. so adventurous/fun/spontaneous/polite/good hearted/interesting/smart/loves nature+animals etc <3 :wowthatwasnutswtf:

her in my cowboy hat today.. :wowthatwasnutswtf: :ibjumping: :ibsquatting: :ibrunning: :headbang: :ninja:



haven't been able to stop smiling since i met her lol. that's a good sign imho ;f

gn!