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Messages - adarqui

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10006
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 30, 2016, 04:27:01 pm »
in the project that never seems to get finished, or get worked on..... at least i got some emoticons working yesterday.. i know it's going painfully slow but, dno.. it's tough. lol.





lool. moar.


10007
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 30, 2016, 04:25:40 pm »
11/30/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders, adductors, hamstrings (right especially), shins (left especially), calves (right especially)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

8 AM

- cereal + 2% milk
- green tea
- banana



Nap

11 AM - 1 PM



Food

2 PM

- quarter watermelon
- 1 x tomato basil mozzarella pizza
- sweet green tea



Session: Evening

6:30 PM

speed: 4 x 410m (410m jog rest), 3 x 890m (370m jog rest)
- total distance: 5.5 mi
- total time: 47:08
- avg pace: 8:34 min/mi

hamstrings and calves still sore, but finally my power is coming back.. Cut this session short: was going to do 6 x 800m at the end but hamstrings felt weird.

The most important stuff was the ~410's: (added moving pace because that actually seems to be more accurate based on my garmin data.. odd)
1. 1:17.0 (5:02 min/mi, moving pace: 4:47)
2. 1:16.3 (4:55 min/mi, moving pace: 4:46)
3. 1:16.8 (4:59 min/mi, moving pace: 4:52)
4. 1:11.9 (4:32 min/mi, moving pace: 4:29) <-- happy about this one








Food

7:30 PM

- whole foods whole chocolate milk (epic)



Food

8:30 PM

- asian noodles + grilled chicken + mixed nuts
- propel



Food

9:30 PM

- 2 x 2% milk
- chocolate fudge brownie
- banana

10008
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 30, 2016, 04:25:14 pm »
11/29/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders, lower back, adductors, hamstrings (right especially), shins (left especially), glutes
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent but weak
water = alot
mosquito bites: 0



Food

11:30 AM

- 4 x eggs + english muffin + asiago cheese
- banana
- cereal + 2% milk
- green tea




Food

1 PM

- 4 x eggs + english muffin + honey
- 2% milk
- green tea



Food

3 PM

- 2% milk
- banana



Session: Evening

7 PM

light grass run: 7.8 mi in 1h:04h:42s
- pace: 8:17/mi
- light but still felt dead
- felt great AFTER finishing this run .. grass made my legs feel good
- basically ran around a soccer field tons of times



Food

8 PM

- ensure (ran out of milk)



Food

9:30 PM

- asian noodles with grilled chicken
- 1 x egg roll
- propel



Food

10:30 PM

- 2% milk
- mint fudge brownie (FTW)
- propel



Food

11:30 PM

- 2% milk
- banana



Session: Stretching

12 AM

- lots of light stretching including hamstrings/upper/quads/calves

10009
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 30, 2016, 10:27:22 am »
4:47 beer mile.......... stupid but impressive

<a href="http://www.youtube.com/watch?v=FhAGmfhGEV0" target="_blank">http://www.youtube.com/watch?v=FhAGmfhGEV0</a>

10010
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: November 30, 2016, 12:15:00 am »
Quote from: ChrisM on November 29, 2016, 08:43:12 pm
My immediate family is ok. Adarq saw a pic i took and posted to insta around 8pm from my back deck. Got some sprinkles then the wind picked up and the fires jumped to within 5 miles of our house but it wasnt too stressful. Had a few people in my extended family evacuated from their places and I personally know of a handful of people that have lost everything :( I'll post some pics later from the closest fire. Pretty crazy I drove right through the smoldering ashes on my way to work this am.

damn man. crazy.. this is like some rare event no? you guys haven't ever experienced something like this? or am I mistaken?

glad you and your fam is ok man.

ya that pic was eery.. :wowthatwasnutswtf:

10011
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 29, 2016, 11:35:11 pm »
epic af


10012
Pics, Videos, & Links / Re: jump videos
« on: November 29, 2016, 06:41:16 pm »
mattie rogers box jumps


10013
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: November 29, 2016, 01:29:49 pm »
just a good overstriding pic i sent to my friend:


10014
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 29, 2016, 01:13:12 pm »
pretty cool. i've posted this before but, some more races added. would be awesome to finish 2016 with a sub 18 5k but who knows.....

I am thinking of trying to pace myself better for my last 5k of 2016. I would have to pace myself at 5:50 min/mi for the first 2-2.5 miles then turn it up a little bit and i'd have sub 18 for sure. I'll have to keep my "ego in check" (not keeping up with the fastest people). I think the 5k i'm doing is on 12/18 soo.. have some time to prepare for that "style". I'd like to do it primarily to show on this 1-page progress pic haha.

I'm curious to see if the volume i've added recently will hurt or help.. so far it feels like it's hurting BUT that's also because my legs are dead from those dunk attempts on Saturday.. body/CNS is just destroyed. I should be fully recovered in the next ~3-4 days so, not too worried about it.

Finishing this with a sub 5 minute mile (1-mile race) and sub 18 5k would look pretty dope.


10015
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 29, 2016, 01:02:15 pm »
a little bump but still crazy


10016
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 29, 2016, 12:56:09 pm »
Quote from: maxent on November 29, 2016, 08:55:23 am
BS 5x130(LPR warmup!), 3x130, 1Fx130, 3x130
BP 6x70(LPR; used 25kg plates) 1x90(LPR; used 25kg plates), 8x80(LPR; 25s too)
Hill sprints x 6  (+10kg vest, PR; new exercise!)
HIIT sprints x 6 [+10kg vest, 20s on, 25s recovery)
Back Xtn 3x12x25kg (+10kg vest, 15kg plate; PR)

BW: 81.7kg

Notes:
Reporting the first back pump from doing back extensions .. i guess it wasn't challenging enough til today? pretty sweet. but i only have another workout left before i max out on 20kg plate .. so not sure what to do next. i have 25kgs but they're physically too big to hold).

you could always use a barbell or ez-curl-bar .. holding it - not placed on your back. I used to do that with I think up to 115 lb for my heaviest.. but just need to be careful obviously.

could also use some good bands too maybe .. never used bands for back ext tho.

regardless, caution/safety are #1 when overloading something like a back extension (or goodmorning, rdl, deadlift, etc).



Quote
oh and hill sprints are amazing. i dont know yet what benefit they will provide but i enjoyed them and look forward to making them a regular feature in my training. yay.

they recruit more MU's. it's more of a strength dominant effort for the entire duration, rather than a brief strength effort (initial accel) then extremely fast contractions w/ more contribution from tendon.

so more MU's recruited at lower velocity, good for muscular development while not overtaxing the CNS + tendons + ligaments etc.



Quote
Oh and i just want to make another note in passing. I was covering around 100m on the sprint intervals which is nothing special i know -- but -- id struggle to get that on intervals w/o a vest and i did that with a vest. so in some sense im fitter and more athletic? pretty cool. i dont now what ive done to get tot his point but i will keep doing it and not change anything and see where it leads over long term

edit, actually, asking for advice here ... shud i adjust recovery down from 25s? or increase on from 20s? which is better for my needs? lemme know..

reduce the rest interval slightly or add more volume.. if you increase intensity you're going to have to increase the rest interval.. but if you keep intensity the same and try to drop the rest interval a few seconds, that's potentially doable.



Quote
2nd week of skipping tue night bball games. wish i had done it sooner, what a waste of potentially good training. oh well, not looking back, time to put in some decent quality work.

nice! :highfive: fuq bball! jk jk.

pc!!

10017
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 29, 2016, 12:11:21 pm »
some nice info

http://www.runnersworld.com/race-training/four-lessons-i-have-learned-from-physiology

10018
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 29, 2016, 01:07:16 am »

10019
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 29, 2016, 12:15:49 am »
<a href="http://www.youtube.com/watch?v=ji90Ffc6Z90" target="_blank">http://www.youtube.com/watch?v=ji90Ffc6Z90</a>

<a href="http://www.youtube.com/watch?v=Mj3mg6JRxl0" target="_blank">http://www.youtube.com/watch?v=Mj3mg6JRxl0</a>

<a href="http://www.youtube.com/watch?v=bnJxL1WYOcM" target="_blank">http://www.youtube.com/watch?v=bnJxL1WYOcM</a>

<a href="http://www.youtube.com/watch?v=pgTNGuBXR3Y" target="_blank">http://www.youtube.com/watch?v=pgTNGuBXR3Y</a>

10020
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 28, 2016, 11:52:54 pm »
body recovered a bit more, but still wrecked/sore/dead. DAMN!!



11/28/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings (right especially), quads, calves, shins (left especially), glutes, hands, feet
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- ensure
- banana
- green tea



Food

1 PM

- 4 x eggs + english muffin + honey
- 2% milk
- green tea



Food

3 PM

- quarter watermelon
- 2% milk



Session: Evening

7 PM

speed: 11 x 400m with ~370m jog rest, 1 mile
- was able to perform the session but my legs wouldn't give me any real power, couldn't get under 5 min/mi pace on anything
- legs / feet / shins felt pretty dead

intended on doing ~200m jog rest but miscalculated this small loop that I did two laps around.. should have done 1 lap :/





Food

8 PM

- 2% milk



Food

9 PM
- HORRIBLE
- not getting bbq for a while.. my mom wanted it so i got it, feh .. not into it lately.

- bbq pork
- mac and cheese (they make amazing mac tho..)
- some blue corn chips
- propel



Food

9:30 PM

- 2% milk
- vegan fudge brownie



Food

11:30 PM

- propel
- cheerios + 2% milk + banana




still sore/dead af...... FML!!!

:D

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