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Messages - adarqui

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11686
Injury, Prehab, & Rehab talk for the brittlebros / Re: long article on stretching
« on: May 13, 2016, 03:36:20 am »
Quote from: Final Phenom on May 10, 2016, 01:05:51 am
Quote from: ghettoracer on March 26, 2016, 08:52:20 am
  it is also very healing and enhances athleticism no matter what sports you do.  and put in enough time and effort, you can increase your flexibility.  granted it might be a very slow process for some but, never the less everyone can improve their flexibility.

Quote from: adarqui on May 09, 2016, 02:56:51 pm
I favor stretching being beneficial most entirely due to personal experiences with it. There's times where i've stretched a ton the day prior, then the next day I feel springier than ever.

 It was "permanent" flexibility, in the sense that, when I woke up, I could easily get my heel to my butt without any "working into it".. legs just felt so loose/springy. Love that feeling.


I agree with both of these posts. Stretching especially helps me prepare for a big tournament. I just stretch+roll and feel so bouncy the next day

I didn't read the articles.. But I wanted to say that stretching helps me prep recovering joints for harder forces and extreme ranges of motion.

nice



Quote
I have complained about my poor hamstring flexibility but I have seen marked short-term improvements after pushing RDL ROM with a locked back. RDL's are essentially PNF stretches, so I can attest for the effectivness of that. If I did consistent PNF stretches I think I would develop much better flexibility

ya RDL's are solid for hamstring flexibility.

There's also AIS which seems alot safer than PNF. I personally don't like the ~10-15s ISO portion of PNF stretching.. I like AIS better.. though I tend to do lots more static lately. I should experiment more with AIS again (I haven't been able to find my stretch rope for a while now, which is probably why I haven't done any rope stretches):

For example this guy has some nice videos:

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

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

pc!

11687
Bios / Re: Animals
« on: May 13, 2016, 03:14:37 am »
Quote from: Raptor on May 12, 2016, 02:55:42 am
https://www.facebook.com/SarcasticSarcasm/videos/1042238269226964/

that is awesome.. crazy/sad too.

11688
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 13, 2016, 03:12:36 am »
mandatory rest day.. if I ran i'd probably risk seriously hurting my right foot.. some bones in there are painful.. no swelling though. not worried about it.. but if i did push it, probably would end up bad.



05/12/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: 3 AM
wakeup = 1 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right hip flexor slightly
injuries = toenails slightly wrekt, right foot (somewhere around 2nd proximal phalange)
standing desk (when on computer): slightly
feel = good
water = drank normal



Food

1 PM

- greek yogurt
- green tea
- some m&m's



Food

6 PM

- spicy stir fry: broccoli, cabbage, mixed nuts, olive oil, jalapeno, kalamatta olives
- goat cheese thrown on top at the end
- 6 x eggs
- walnut/chocolate chip cookie
- some blue corn chips
- green tea
- 4 bananas
- bunch of cherries

damn wtf.

also: goat cheese was perfect on that meal..



Food

9 PM

- 1/3rd pint java chip haagen dazs



Session: Activation

2 AM - 3 AM

- bunch of glute, hamstring, hip, hip flexor, and shoulder/upper back activation
- some toe extensors/flexors stuff



Food

3 AM

- 2 x banana
- 2% milk



Session: Icing

3 AM

- icing right foot



right foot mostly felt decent all day.. certain movements bring out pain more than others, more specifically flexing toes. walking felt mostly fine compared to yesterday.. activation session felt fine.

pC

11689
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 12, 2016, 10:10:39 pm »
what a slaughter.. OKC destroying SA.

GSW vs OKC going to be exciting.. GSW should win it, but it's going to be fun to watch such a high powered matchup.

11690
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2016, 07:15:34 pm »
Quote from: Eric on May 12, 2016, 03:30:11 pm
I'm guessing the republicans that wants to do this because if trump doesnt win then it's pretty much business as usual.

ya, but bernie is waaay to the left.. that's why it still doesn't make much sense.



Quote
No matter what Hillary is so crooked that she will be the nominee no matter what.

perhaps but she does have ~300+ more pledged delegates than Bernie.. so she's earned it so far. I'd like to see Bernie wreck her in most of the remaining states though. ;/

pc

11691
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 12, 2016, 12:52:17 pm »
Quote from: scoobychau on May 12, 2016, 04:41:01 am
with in 24 hrs.
Kadour the Dunk GOD posted a photo...
He told me he is 16Xlbs

but... his core is.. mad strong and powerful...


nice

lmao.. i'm nowhere near that lean and i'm 148-149.. maybe if I cut alot of water.

<- alien




Quote
btw... Yesterday.. i got crazy...
- 8am HIIT 100mX10 in 36min
- 1pm jump with ball 45 min
- 9pm team ball training 120 min

when i got home. I am 169.6lbs after 2 full cup of water
the next morning i am at 168.2lbs...

Is it the HIIT? I don know.. i only did it twice.
but the balls of my foot is hurting now.
the impact is too high. especially when i am running on concrete/parking lot.
the Adidas Boost is not able to save me...
need to rest up or ice it...

can you do it on grass? ie, futbol field?

probably best to rest a few more days AND ice. seems like your body needs to break in a bit more slowly to HIIT, ie, more rest days between sessions, less volume, and/or slightly less intensity so you're more controlled when sprinting.

pC

11692
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2016, 03:09:18 am »
Quote from: Raptor on May 12, 2016, 03:06:58 am
Quote from: adarqui on May 12, 2016, 12:28:05 am
Quote from: Eric on May 11, 2016, 05:00:14 pm
Adarq, Republicans are going to help Bernie get the nomination over Hillary

That is all

 :headbang:  I'm still not a fan of his but fuck it if he can beat Hillary then great

cool but, sounds like a "stop trump & hillary" move. Bernie beats Trump in most polls.. Trump vs Hillary is a toss up apparently. So the only thing that makes sense as to why republicans would vote for Bernie, is if they would rather vote for Bernie in the general... especially since apparently ~40% of bernie supporters say they will vote for Trump if Hillary is the nominee. Though, I think that's just a threat to scare establishment dems. If you believed that ~40% poll, you would hope to god Hillary becomes the nominee so that Bernie supporters flock towards Trump.

Trump is going to upset lots of supporters.. he's already walking back the muslim ban, talking about taxing rich people, and entertaining raising the minimum wage to $15.. lulz. He'll say anything to get elected, more so than Hillary.

And fuck hillary is annoying.. now she's saying she supports the public option, but, for people over 55. She just can't commit. Incrementalism is boring. ;f ... Regardless, that's good progress for her to come around on that issue. Good sign. ;f

Haven't agreed with a post more in a long time.

 :highfive:



Quote
PS. This is my 14000th post.

 :highfive: x 2

congrats. that's alot of posts. lool.

your respect is probably most impressive though.. considering how many times you've been down voted.. :ninja: if you took those down votes away, you'd probably be over 9000.

i was going to mention that my previous journal page was 420.. but i'm not a weed smoker. I know someone else must have thought about it though.

11693
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2016, 02:35:18 am »
05/11/2016

Bio: Morning

last night's sleep: ~10.5 hours
last night fell asleep: 2 AM
wakeup = 12:30 PM
bw = 150
morning resting heart rate = didn't measure
soreness = abs, calves
aches = hips slightly, right hip flexor
injuries = toenails slightly wrekt
standing desk (when on computer): slightly
feel = good
water = drank normal



Food

12:30 PM

- greek yogurt
- mounds bar



Session: Evening

5 PM

runs:
- keeping stride frequency down, focusing more on sustainable form with emphasis on stride length
- numbers measured via gps watch, so take them with a grain of salt.

1. 0.22 mi in ~1m:12s
2. 0.15 mi in ~45s
3. 0.20 mi in ~1m:05s
4. 0.39 mi in ~2m:06s
5. 0.25 mi in ~1m:18s
6. 0.15 mi in ~38s

runs 1-2 were heel->toe
runs 3-5 were midfoot
run 6 was forefoot

actually decent session.. wanted to stay above 10mph in every run, pretty much did that. wanted to do more + jumps but, just didn't.



Food

6:30 PM

- 2% milk



Food

8 PM

- half pint java chip haagen dazs while watching heat game



Food

10:30 PM

- big spicy stir fry: grilled chicken, carrots, tons of brussels sprouts, onions, mixed nuts, olive oil, salt/pepper, szechuan sauce
- orange
- a few blue corn chips



Food

11:30 PM

- 2% milk
- biscotti
- hot mint tea



Food

12 AM

- lots of standing glute/hip/shoulder activation
- while watching GSW game

felt good..



Stretching

- throughout the day, but after training
- staying away from hip flexor right now.. stupid thing hates me



shortly after finishing running.. a few toes on my right foot started hurting. possibly strained em` a little bit. they've gotten better, hurt much less right now, but they might bug me tomorrow. if so, probably shouldn't run. hehe.

always something ;d

on a programming note: github announced unlimited private repos for personal use.. this is awesome. spent some time reorganizing stuff into more repos, to clean things up etc.

pc

11694
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 12, 2016, 12:41:10 am »
if you like 3 pointers, GSW/POR is the series4u.

11695
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2016, 12:28:05 am »
Quote from: Eric on May 11, 2016, 05:00:14 pm
Adarq, Republicans are going to help Bernie get the nomination over Hillary

That is all

 :headbang:  I'm still not a fan of his but fuck it if he can beat Hillary then great

cool but, sounds like a "stop trump & hillary" move. Bernie beats Trump in most polls.. Trump vs Hillary is a toss up apparently. So the only thing that makes sense as to why republicans would vote for Bernie, is if they would rather vote for Bernie in the general... especially since apparently ~40% of bernie supporters say they will vote for Trump if Hillary is the nominee. Though, I think that's just a threat to scare establishment dems. If you believed that ~40% poll, you would hope to god Hillary becomes the nominee so that Bernie supporters flock towards Trump.

Trump is going to upset lots of supporters.. he's already walking back the muslim ban, talking about taxing rich people, and entertaining raising the minimum wage to $15.. lulz. He'll say anything to get elected, more so than Hillary.

And fuck hillary is annoying.. now she's saying she supports the public option, but, for people over 55. She just can't commit. Incrementalism is boring. ;f ... Regardless, that's good progress for her to come around on that issue. Good sign. ;f

11696
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 11, 2016, 02:12:46 pm »
ya looking very lean. good stuff.

sounds like you're doing lots of good stuff lately.. just need to add in consistent jumping to give yourself a shot at adding more inches to your vert.

11697
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 11, 2016, 01:32:01 pm »
yesterday: 05/10/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: 2 AM
wakeup = 12 PM
bw = 150
morning resting heart rate = didn't measure
soreness = abs, calves
aches = hips slightly, right hip flexor
injuries = toenails slightly wrekt
standing desk (when on computer): none
feel = good
water = drank normal



Food

12:30 PM

- 2 x wheat bread with peanut butter
- beet juice + tart cherry juice
- green tea



Session: Evening

5 PM

- 7 x ~.2 mi



Food

9 PM

- huge stir fry: grilled chicken, zucchini, potato, carrots, white onions, garlic, olives, olive oil, salt/pepper, mixed nuts, lemon juice
- a few blue corn chips and salsa
- orange



Food

10 PM

- biscotti
- 2% milk

11698
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 11, 2016, 01:27:11 pm »
Quote from: alestor91 on May 10, 2016, 08:39:41 pm
Quote from: adarqui on May 02, 2016, 02:56:11 am
recent (latest phase of re-training) L-SLRVJ  :personal-record:
- 10'6 touch

that basically puts me at 30" RVJ for L-SLRVJ.. need to make that more consistent now.

my big first goal is 10'8" L-SLRVJ and running 3 consecutive miles at <= 5:59 min/mi.

pc!

Great job!! A fine fix of endurance/power if I may say.

thanks man!

11699
Basketball / Re: stephen curry is lethal
« on: May 11, 2016, 01:03:45 pm »
best mix i've seen in a while.. this is RIDICULOUS

<a href="http://www.youtube.com/watch?v=gb0wmBUB4cg" target="_blank">http://www.youtube.com/watch?v=gb0wmBUB4cg</a>

11700
Basketball / Re: NBA Playoffs: 2015-2016
« on: May 11, 2016, 01:03:16 pm »
westbrook almost got a quadruple double last night.. wtf?

35-10-9-8 (8 turnovers).

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