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Messages - adarqui

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12211
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 11, 2016, 10:58:09 pm »
02/11/2016

Bio: Morning

sleep = 7
wakeup = 7:30 AM
- too late, feh.
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = TONS: quads, glutes, hamstrings (tendons too)
- from most to least
- still wrecked
aches = none
injuries = toenails wrekt
feel = good but sore



Food

8 AM

- 1 x water with lemon



Food

4:30 PM

- big home made lentil soup: 3 mixed sprouted lentils, potatoes, carrots, serrano pepper, garlic, olives, olive oil
- some crackers
- some olives
- some almonds
- chicken sandwich



Food

9 PM

- 1 x big blood orange
- 1 x banana
- some water melon
- 1 x greek yogurt
- 1 x beet root + tart cherry juice



Session: Light Stretching

10 PM

- some light stretches, quads/glutes mainly



still pretty sore, but improving. hoping to be able to run tomorrow. if not, i'll take another day of rest. some time off once in a while isn't so bad.

pc

12212
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 11, 2016, 08:37:02 am »
good news!

what's funny is, the alternating impacts (high vs low) is smart regardless of whether or not we're injured.

as for isometrics; no idea. there's so much conflicting research on them over the years. I think deep down everyone wants them to work and be somewhat "magical", not sure why. I'd definitely be careful pushing the envelope with really intense overcoming/yielding isometrics.

For patella-femoral issues, in addition to all of the p-chain stuff they want you to do, TKE's are so effective.

Cool about the squatting. Was he mad that you stopped the movement itself or the movement under load? (or not sure?). It's such an important human movement so, removing it from our activities of daily living has been a bad evolutionary mistake. heh!

pc!

12213
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2016, 10:15:03 pm »
light eating day, felt good.


02/10/2016

Bio: Morning

sleep = 8
wakeup = 8 AM
- too late, feh.
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = TONS: quads, glutes, hamstrings
- from most to least
- still extremely wrecked
aches = left big toe somewhat
injuries = toenails wrekt
bananas = 1
feel = good but sore



Session: Afternoon

1 PM

upper & lower calisthenics
- legs were dead but got some decent stuff done

upper:
- strong
- split dips moving back into a “planche” x 8. these were some of my best ever.
- L-sit dips: BW x 9 .. basically an L sit, and dipping. best ever.
- somehow very close on front lever.
- full rom explosive chinups x 10
- same bar dips: BW x 15, really good
- dead hang neutral grip pull-ups: BW x 9
- bunch of other stuff
- really good!

lower:
- tons of single & double leg calf raises
- single leg calf raise variations with opposite hip flexed, various degrees of lean
- lots of upright single leg hip extension PLUS knee flexion .. reps and holds. Holds were  causing my glute to shake like crazy.



Food

3:30 PM

- 1 x vitamin
- 1 x big blood orange
- 1 x banana
- 1 x water with lemon
- some watermelon
- some pasta with grilled chicken, spinach, and olives
- beet juice & tart cherry juice
- small chocolate bar



left wrist hurting like crazy out of nowhere.. disappeared later around 6 PM.



Food

8 PM

- 2 x egg rolls from whole foods
- 2 pieces of whole wheat bread with peanutbutter
- 1 x greek yogurt
- 1 x water with lemon



Session: Muscle Activation

8:30 PM - 10 PM

- lots of weird stuff with my hips/legs
- for example, just holding hip flexion and repping out minor flexions, while also doing those with internally/externally rotating hips etc.
- soo.. tons of stuff



hoping i'm not sore tomorrow morning so i can get in a long run.. but, not too optimistic about it. if I have "light soreness" i'd run, but not soreness this heavy.

pc

12214
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 10, 2016, 10:01:08 pm »
Quote from: Dreyth on February 10, 2016, 06:14:06 pm
Went to a career fair at my university today. Dropped off my resume with ~15 companies. Most of them are accounting and finance companies. Never really realized how many different places I could work at with a BS in Computer Science, not even programming related. The degree requires great analytical and problem-solving skills, which many companies want in their workers.

MANY people impressed that I was mastering in cyber security (especially the accounting and finance companies). Some wanted my resume right after hearing that. Most weren't hiring for my set of skills though. The Big 4 accounting companies were there, but are not hiring for my skill set until September. Which is fine, I graduate in December so that would line up nicely.

Had a blast. I was very much myself and had many recruiters laughing a ton. They forgot they were even there to recruit! I looked like I was already friends with them. It's nice to have these people view me face to face so I can really get a chance to set myself apart from the rest since I don't have much relevant work experience.

pretty cool.

what are your set of skills briefly, if you don't mind me asking?

pc

12215
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 10, 2016, 07:21:21 pm »
personally, i'm not a big fan of jump squats above 30%. risk goes up significantly as the percentage goes up. we just need to make sure we don't hurt ourselves in the weight room, that's the worst.

heavy speed squats are much less risky. they are definitely safer than heavy jump squats & arguably are just as beneficial due to the emphasis on that transition from eccentric to concentric.

really sucks about your back. hope it heals up quickly.

pc!

12216
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 10, 2016, 04:28:51 pm »
Quote from: Mutumbo000 on January 23, 2016, 11:20:15 am
<a href="http://www.youtube.com/watch?v=NeTzJJNuRyw" target="_blank">http://www.youtube.com/watch?v=NeTzJJNuRyw</a>

damn havn't heard that in a while.. love that.

12217
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2016, 04:26:08 pm »
Quote from: Eric on February 10, 2016, 11:41:38 am
This is the one I got

http://www.amazon.com/gp/product/B007V42I0S?keywords=compex%20edge&qid=1455122421&ref_=sr_1_1&sr=8-1

should get it by friday so thats when I will test it out as long as there's no delays

I lied, should get it by monday because idt it has prime shipping I'm guessing?

dno, but cool. i got stim alot when I was in h.s., for various injuries. I remember enjoying it.

12218
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 09, 2016, 11:27:01 pm »
Quote from: Eric on February 09, 2016, 09:47:59 pm
I'm looking into muscle stims, looks like you might want too also haha.

nah, not for me. To avoid the soreness, I could have just done lower volume. I will also adapt, so this kind of volume/workout won't cause such incredible soreness in the future. I'm probably not going to be lifting any time soon so, once I adapt to a "bodyweight stimulus", doesn't really make me sore the following days. Feels good in fact.

so don't think I need anything like TENS/stim etc. i've seen people promote it for years, for recovery/performance etc. Never really been interested enough to try it out. I'm also not into supps. I do weird stuff but I also avoid weird stuff.

if you utilize it though, obviously will be curious to see how it affects you.

I'm curious to see if this "tart cherry juice" will help with my soreness tomorrow. Lots of people swear by it. Though, if i'm not sore tomorrow, we can't say the TCJ was the culprit. I've been drinking it since last week, but primarily because of how it tastes mixed with beet juice (which can be pretty harsh).



Quote
Nothing worse than the days where its a struggle to put shorts on.

ya, it's painful. feel like i'm 90+ years old. getting onto/off of a toilet is pretty brutal too.

pc!

12219
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: February 09, 2016, 10:04:12 pm »
Kara Goucher's instagram has some nice vegetarian dishes  :wowthatwasnutswtf:

www.instagram.com/karagoucher/?hl=en

www.instagram.com/p/BBBmC3izVng/?taken-by=karagoucher

www.instagram.com/p/y-f52tzVrt/?taken-by=karagoucher

looks so good

12220
Nutrition & Supplementation / How Elite Athletes Eat
« on: February 09, 2016, 10:01:48 pm »
links and stuff.

12221
Nutrition & Supplementation / Re: Food Porn sites
« on: February 09, 2016, 09:59:45 pm »
www.instagram.com/runningonveggies/?hl=en

nice!

12222
Nutrition & Supplementation / Re: Food Porn sites
« on: February 09, 2016, 09:58:19 pm »
vegetarian food porn

http://veganfoodforyoureyes.tumblr.com/

12223
Nutrition & Supplementation / Food Porn sites
« on: February 09, 2016, 09:58:09 pm »
sokfdsofkdso

12224
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 09, 2016, 09:33:07 pm »
02/09/2016

Bio: Morning

sleep = 7
wakeup = 6 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = TONS: quads, glutes, hamstrings, shins
- from most to least
- can barely get up out of a chair/the couch.. had trouble putting shorts on. lmao. so wrecked.
aches = none
injuries = toenails wrekt
bananas = 2
feel = good but sore



Food

6:10 AM

- 1 x greek yogurt



Session: Morning

6:45 AM

run:
- 12.00 mi in 1:35:52
- relaxed long run
- pace: 7:59 min/mi
- speed: 7.5 mph

splits:
- miles 1,2,3: 7:28, 7:38, 7:52
- miles 4,5,6,7,8,9: 8+
- miles 10,11: 7:49, 7:52
- miles 12: 8+

pretty consistent pacing. tbh, thought I was under 8 every mile, even running relaxed/wrecked etc. Highest was 8:22, but most were low 8's.. so I guess I wasn't that far off.

legs were so wrecked for the first 1/2 mile or so, glutes especially. was brutal. then I just kind of zoned out.

left foot (extensor tendonitis) didn't bug me.. shoes were very loose.



Food

8:45 AM

- 1 x 2% chocolate milk
- 1 x banana



Food

1 PM

- big bowl of rice and red kidney beans, with jalapeno & grilled chicken
- some roasted almonds
- some red chilli cape-cod chips



Nap

3 PM - 5 PM
- passed out



Food

8 PM

- big bowl of fiber one cereal with honey, in whole milk
- english muffin with butter
- beet + tart cherry juice





very happy that I got up at 6 AM today (and slept so early last night).

crazy sore. left foot felt good all day. this is good news considering it hurt like crazy after my 5k on sunday. this extra rest is going to work it out.

tomorrow i'll probably only be able to do upper-calisthenics. hoping to recovery fully by Thursday... I might try and PR my total distance in one run (15+ miles, maybe 18-20 HEH!!!!). dno yet. now that i'm taking days off between my long runs, I can recover more mentally/physically and push myself harder per session.

pc!

12225
800m+ Running and/or Conditioning / Re: The Bernard Lagat Thread
« on: February 09, 2016, 03:08:50 pm »
his longest training run to date is 16 miles. found that interesting.

http://www.iaaf.org/news/feature/bernard-lagat-usa-portland-rio-2016

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