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Messages - adarqui

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10711
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2016, 03:59:04 pm »
figured out how to loop songs on my ipod .. because i'm thinking of bringing back the metronome, especially for the morning sessions. I liked it way back when I used it for a ~week, that's also when I set my best 5k times.. could have been related.

I have metronome songs for:
- 90 SPM
- 95 SPM
- 180 SPM
- 185 SPM
- 190 SPM

I think I like the lower ones better, because it's less beats going through my brain .. probably helps keep the HR down a little. I just time those on the same leg.

I'm going to add more though, 100, 105, and 110 SPM .. to occasionally experiment with when doing sprints/fast intervals.



random instagram pic ... my salad I had earlier:



loved it. watermelon was a good idea.

10712
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: September 03, 2016, 02:17:47 pm »
dno if she has an endomondo/strava etc, but man she's pretty beast:

http://arkansasrunnermom.com/wordpress/races-prs

runner mom.

Quote
Personal Records
Marathon- 2:58:25 (6:49 pace) 10/15
Half Marathon- 1:23:50 (6:24 pace) 12/13
15 K- 58:31 (6:14 pace) 2/16
10 K- 38:08 (6:10 pace) 5/14
5 K- 17:52 (5:46 pace) 7/13
2 mile- 11:34 (5:45 pace) 3/16
1 mile- 5:17 6/13

https://www.athlinks.com/athletes/126679371

10713
Boxing / Re: Misc Boxing News
« on: September 03, 2016, 02:16:29 pm »
lmao! the frosted flakes comment made me lol as well.

man o man.. i've always respect canelo's balls (lol) .. maybe he's smartened up a bit though, GGG is too big for him and would most likely KO him.. being KO'd vs UD'd is a huge difference.

i'd still love to see him man up though and take this challenge.. it should be a HUGE money fight.

i'd order it :)

10714
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 03, 2016, 01:20:10 pm »
damn @ that 1 step vball dunk attempt.. looked really powerful.

also that 175 x 27 was beast mode.  :ibsquatting:

how did you feel after? sets like that are such hell when we do them.. but afterwards, usually feel amazing.



Quote from: LBSS on September 03, 2016, 11:55:09 am
- push up x 45
the chick i'm hooking up with right now can do 45 push ups, so wanted to see if i could match. got there with a few in the tank. her body is awesome.


:headbang:


Quote
MICHIGAN STARTS IN FIVE MINUTE AAAAAHHHHH

make sure to always train on saturday .. you seem extra amp'd up. good sh*T!

10715
800m+ Running and/or Conditioning / Re: The 5k Thread
« on: September 03, 2016, 12:17:05 pm »
"how to run a sub 15 min 5k" .. decent video actually.

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

10716
Shoes / Re: A shoe specifically for dunking
« on: September 03, 2016, 11:19:18 am »
great feedback from every1!

i really need to find a place locally that has some kobe's to try on.. i've stopped by some stores occasionally to see if they had them, and they never had any in stock.

10717
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 03, 2016, 10:16:06 am »
nasty


10718
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 02, 2016, 11:03:05 pm »
left hamstring sore af.

consistency consistency .. consistency.



09/02/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = hamstrings moderate (left especially)
aches = none
injuries = left hamstring
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

8 AM

- orange juice
- 1 tspn bustello (coffee) + honey + water



Session: Morning

9:30 AM
- 84 F @ 80% humidity
- heat index: 94 F
- wtf


run: 3.16 mi in 22:46
- 5k: 22:something
- splits: 6:44, 7:08, 7:44
- lame

light stretching:
- lots of hamstring, some quads/upper
- trying to loosen up hamstrings
- back also



Food

10:30 AM

- 2% milk
- 2 x banana



Food

4 PM

- 2% milk
- green tea
- premade: suja beet drink
- small bit of bread



Session: Evening

7 PM

light run to court:
- ~0.5 mi dno

submax jumps:
- mostly submax, but pushed it a little bit on L-SLRVJ and R-DLRVJ
- L-SLRVJ: lots of 10'4"s
- L-SLRVJ: a few ~10'7"s maybe.. felt good
- R-DLRVJ: ~10'1"
- ~15 jumps each
- felt really good actually
- couldnt go max if i wanted too.. felt left hamstring on every jump
- didnt feel my hammy much on my middle distance intervals tho.. whish was great.

middle distance intervals: ~4.64 mi in 1h:01m:54s
- 6 x ~530m
-- mostly over 5 min/mi
-- second one mostly under 5 min/mi
- 2 x ~400m
-- last one, low 4 min/mi
- felt really good .. lots of strength/bounce
- full recovery between runs
- odd, was running with my chinup alot looking at the sky fly past me.. actually really enjoyed it. lmao.... might have helped me breathe better + better posture too. dno. don't want to do this with traffic coming by though, death sentence.

 :ibrunning:



another run, but gave up: 0.33 mi in 2m:something
- 6:50 pace
- once i give up mentally, it's game over.


calves/quads feel really dead after this session..



Food

10 PM

- 2% milk
- beet + tart cherry juice
- half of a brie + turkey sub
- some stacys pita chips
- bunch of water
- 3 x banana



no programming.. didn't want to annoy myself with it today.

might post a spin-selfie video i took after the middle distance run session.. looks kind of cool lulz.

10719
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 02, 2016, 10:43:19 pm »
Quote from: scoobychau on September 02, 2016, 10:37:50 pm
Is always nice to know Adarq is watching where I am going.. Thanks for the suggestion. And that video... u shared is a nice demonstration of how to do a lob indeed.

cool!


Quote
I always wonder, how come they does not need a fast run up to get that high.  Often i see people being super fast going into the plant.

but i also seesome people... just doesn't need to attack the plant as hard.. (like in the video u show)

well in general, people with slower runups who still get high, rely alot more on raw strength. These people may get just as high on a 1 or 2 step runups, as they would on a 4 step runup.

as for that video specifically.. it's just that undoubtable is "inexperienced" with lobs. he's not using his MAX DLRVJ technique in that lob/dunk:

<a href="http://www.youtube.com/watch?v=H1b6nMU4ojw" target="_blank">http://www.youtube.com/watch?v=H1b6nMU4ojw</a>

he's much more aggressive in that runup + jump without the ball.. as he gets better with lobs, he'll be able to get much more aggressive in his runup/jump there too.

it's just something that will come with practice. Initially, you "think too much" when throwing lobs and trying to catch them.. eventually you just get so much better at it that you don't think much, you just concentrate more on your runup/jump and catching the ball wherever it is, to crush it.

pc!

10720
Football / Re: 2016 college football season
« on: September 02, 2016, 10:37:41 pm »
Quote from: seifullaah73 on September 02, 2016, 06:45:30 pm
That video with dante hall at 1:11 i think was incredible and the catches. I love that part of it, but because I don't know the rules much, as I see alot of the times when they are dropped to the floor they have to stop and get back in position or something.

btw, which teams are the top teams that are most likely to get to the finals, like in UK you have top teams like man united, liverpool, chelsea, man city, etc any good teams besides michigan (im guessing central michigan).

does the winner go to the superbowl final?

oh shit.. i posted NFL videos in a college football thread.

pretty much the same thing though.

as far as college: Ohio State, LSU, Alabama, USC are usually contenders for the college championship.

for nfl: New England Patriots, Seattle Seahawks, Green Bay Packers, Pittsburg Steelers are usually in the playoffs, which gives them a chance at getting to the super bowl.

If you had to pick one, New England is pretty much always a top contender over the last decade.

pc!

10721
Football / Re: 2016 college football season
« on: September 02, 2016, 04:46:54 pm »
you don't have to be from america to understand this :)  :ninja:

<a href="http://www.youtube.com/watch?v=zxbz3DDQzHU" target="_blank">http://www.youtube.com/watch?v=zxbz3DDQzHU</a>

<a href="http://www.youtube.com/watch?v=r0vVqStvh_8" target="_blank">http://www.youtube.com/watch?v=r0vVqStvh_8</a>

1:11 is still one of the best plays i've ever seen .. dante hall was such a freak:

<a href="http://www.youtube.com/watch?v=CMAlAHU01TQ" target="_blank">http://www.youtube.com/watch?v=CMAlAHU01TQ</a>

<a href="http://www.youtube.com/watch?v=Jy1JjDq5lz8" target="_blank">http://www.youtube.com/watch?v=Jy1JjDq5lz8</a>

<a href="http://www.youtube.com/watch?v=uwXHdPTFfZ4" target="_blank">http://www.youtube.com/watch?v=uwXHdPTFfZ4</a>

 :headbang:



nfl highlight videos have some crazy sh*t.. i didn't post any "jacked up" videos because that portion of the game is changing & deadly..  it used to be celebrated when people got laid out, concussed.. not anymore though.. which is a good thing but obviously not as "Exciting".

10722
Football / Re: 2016 college football season
« on: September 02, 2016, 12:06:44 pm »
Quote from: LBSS on September 02, 2016, 11:39:25 am
noon tomorrow.



yesssssssssssss!!!!

I think football season is my favorite time of year :D

10723
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 02, 2016, 11:10:11 am »
tried caffeine this morning, just to see if I felt a difference in my morning run.. still felt like total crap. There was an initial placebo effect I think.

84 F, 79% humidity, heat index 94 F.

Quote
An 88-degree day with a relative humidity just under 40 percent, for example, will feel like 88 degrees. Hot, yes, but when humidity reaches 70 percent, that same 88 temperature feels like 100 degrees.

Quote
Also, it's a myth that newbies or not-fit-enough runners are the ones who suffer in hot, humid conditions. In fact, competitive athletes may be more prone to heat-related illnesses because the faster you run, the more body heat you generate. "As humidity increases, thermal strain and premature fatigue increase exponentially, and so running at your normal pace will feel very difficult,"

Quote
You might think the best times to run are early morning or evening, or cloudy, rainy, or not-crazy-hot days.

http://www.runnersworld.com/hot-weather-running/tips-for-running-in-humidity



just added this to my phone:

https://www.wunderground.com/us/fl/tamarac

usually I just check the temperature.. now i'm checking heat index. I normally view the heat index on my running stats AFTER I run.



I also tried running with my chest out more .. I think I like it.

10724
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 02, 2016, 10:46:21 am »
Quote from: seifullaah73 on September 02, 2016, 10:23:45 am
have you download latest version of GHC 7.10.2 or 7.3, which has bug fixes from the previous versions I think. Or maybe its a different kind of error.

ha! thanks for looking into it.. i warn you though, don't even try. :) it's some CRAZY weird shit involving GHCJS *AND* GHC.. so not ghc alone. Trust me, it's some very obscure thing that probably no one has ever experienced HEH!

and ya i'm using GHC 7.10.3 with GHCJS.

pc!!

10725
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 02, 2016, 09:19:10 am »
Quote from: scoobychau on September 02, 2016, 01:34:30 am
160902 Resuming carb and Squat number is getting better
Replaced phone so all training Log from phone should be saved on here... I just found out my very first lifting log on my phjone is 2014 dec.... so OMG... talk about all those data.

Any how since i resumed carb. my weight is getting back up from low 170 to high 170 and getting stable at 180 I feel.

As for my squat,
I am doing 315lbs x4 for a few set and my save 1rm grinding is about 365lbs.  So more or less at 2xBW...
but Like the brother suggested here.. I should aim to get 400lbs...  now that i am eating.

Raining season is passing by but still rain alot.
Every week i will have 1 olifting fast pull session as well as 1 squat session (both are about 30 min to 40 min long)
and for the pass 4 weeks or so, I did HIIT x100m sprint once a week followed by all you can eat sushi.  (Protein and carb loading)

NOT enough Jump session remain an issue.... RAINing every 2nd day at lunch is a pain ...

Leg is constantly sore, And the HIIT sprint some time take up to 3 days and the soreness still exist...

I did try to have a jump/dunk session once a week... some time even with wet floor... i just try to lob the ball without jump..for practice purpose.  and walk under the rim to preform some stationary jump.

Summer will soon be gone... rain will go away.
so does my youth..

damn you are still getting THAT sore from HIIT? 3 days is alot.

even though you aren't doing lob dunk attempts yet, how do the lobs feel?



here's an example dunk recently from undoubtable (his first dunk on 10'), using a lob:

<a href="http://www.youtube.com/watch?v=meAU5ijvSgE" target="_blank">http://www.youtube.com/watch?v=meAU5ijvSgE</a>



he's not a "professional lobber" yet, but that shows you what can happen on a perfectly good lob. *IF* that lob wasn't so perfect, and instead was a bit further out from the rim, he would have smashed that down even harder (or back rimmed it).. but if you can get it generally where he catches it, which is slightly in front of the rim, that'll greatly increase your chances of smashing one down.

also if you want to really test your jumping, you're going to have to at least occasionally have your legs feel fresh (none of that hiit/squat soreness) .. you want them to feel loose/light. So, like t0ddday mentioned earlier in this thread (and like Dreyth was doing), you might want to 'deload' every 4th week where you just get as fresh as possible and get in a jump/dunk session every other day..

so, 3 weeks of hard work, with sore-jumping mixed in.. then a 4th week of recovery + jumping/dunk attempts every other day.. ~30-45 minute sessions after a good warmup, no longer.. so that you don't beat yourself up too much during the jump/dunk sessions.

a 1 week deload every 4th week isn't going to cause any setbacks.. it should help, given the way you are training.

pc!

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