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Messages - adarqui

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1231
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 18, 2019, 11:20:32 pm »
12/18/2019

some runs with pups. the run home is always the fastest, that's when they let loose. def 14-15 mph for 200-300m. fast little fux.



banana babies grew a ton in only a week:







how i keep iguanas out of my back yard (they think it's a snake.. guarantee it):


1232
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 18, 2019, 11:14:06 pm »
Quote from: vag on December 18, 2019, 06:47:17 am
Quote from: vag on December 17, 2019, 11:29:10 am
If soreness allows me, i intend to attempt a 5K PR tonight, not at my default uphill-downhill course, i have spotted a flat course, tarmac surface , a square circuit of 500m, so 10 rounds.

17 December 2019

Bodyweight@session : ???
Soreness : legs sore all over, new sore muscles = abductors and hamstrings from squatting. chest and lats also having DOMS
Injuries/aches : none

Body condition was not ideal for a lifetime PR attempt but i had to:
Weather was unexpected hot (15'C at 8PM) and somewhat dry (77% right next to the sea ), plus next days i have various errands and then im off for Xmas holidays, then id be de-trained etc etc, so it was last night or never.

-Warmup slow jog + stome strides 1.75km

-5K TIME TRIAL : 23:56 ,  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:  :ibrunning: :ibrunning: :ibrunning: :wowthatwasnutswtf: :headbang: :almostascoolasnyancat:

-Cool down slow jog 1.75km

Wowowow, now that's a way to end the year!
-Planned it very well as you can see at the tracker screenshot too. Goal paces were 5:10-5:05-5:00-4:50-4:4x. Stayed close to the plan but was ~10'' faster feeling i am keeping some reserves too. Kept at it without letting me go to exhaustion, then at the last 1.5 km went all out, for sure 100%. You can even see the little bump-up at the start of that final attempt at the tracker.
-Destroyed my (only achieved in races ) PR by about 1,5 minute , broke 25' milestone, broke 24' too , all km splits are below 5' , last kms were 4:40, 4:36,while  ive done faster than than 4:45 only at 1KM sprints after resting.
Multi PRs, i think that is like a level-up certificate. Magnificent, such a warm rewarding feeling. Happy!  :)
:lololol:



damn dude nice. crushing it to end the year. that's a major PR considering solo vs race. all splits under 5, great work! :headbang: :ibrunning:

1233
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 18, 2019, 11:11:13 pm »
Quote from: Too_Old on December 18, 2019, 07:11:32 pm
Quote from: Dreyth on December 18, 2019, 06:40:39 pm
That's a ton of water to lose in just a night. I know I've lost ~8lbs of water weight before, but that's after eating a ton of food and being carbed up + salted up, so I was retaining a lot of water. Special case. I also get up once or twice a night to pee.

That's one reason why I weigh myself when dry fasted. It's a more consistent measurement. My starting weight non dry fasted may have been around 206lbs, but i weighed in at 201.8lbs dry fasted.
Part of overnight water weight loss is due to the moisture lost in your breathing overnight.

https://www.medicalnewstoday.com/articles/287046.php#3

LMFAO. inhalation/exhalation for fat loss. that's actually an interesting way of looking at it.

"im going to go for an hour run" -> "im going to go inhale & exhale considerably more for an hour"

1234
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 18, 2019, 11:06:58 pm »
Quote from: Joe on December 18, 2019, 11:20:17 am
18/12/19

Climb ~ 90 mins

90 min climb that sounds fun. at one of those walls?

1235
Progress Journals & Experimental Routines / Re: Journal of progress of an old man
« on: December 18, 2019, 11:05:44 pm »
Quote from: Too_Old on December 18, 2019, 11:54:29 am
Here's the link to my video describing my theory about how to train to improve vertical leap, and exactly how I do it in my small apartment.

If you do heavy dead lifts at home that has a yard, you can use my technique and drop the barbell at the top of the lift on the grass/ground/sand. It would be nice if some younger guy's on this forum to try my technique for a few months and see what happens.

<a href="http://www.youtube.com/watch?v=vFWLLTa1Qdw" target="_blank">http://www.youtube.com/watch?v=vFWLLTa1Qdw</a>

solid presentation on that video.

the exercise itself looks decent but awkward -> same leg/same arm seems awkward to me. i feel like using opposite arm/leg might feel a bit more stable and allow you to get a "better" angle on the "single leg squat" while holding the db right underneath you. have you tried that? if so: like or dislike it?

if i didn't have barbells/rack etc, i imagine that exercise would have some effectiveness. i'd personally do other stuff as well, not just that exercise.

i did single arm db exercises and found them effective (sl db squat, sl db rdl, sl db bench), but I never did those variations "concentric only" with a drop.

hope your knee is ok.

pc!

1236
Progress Journals & Experimental Routines / Re: Journal of progress of an old man
« on: December 17, 2019, 10:46:03 pm »
Quote from: Too_Old on December 17, 2019, 05:56:17 pm
Can any of you guy's do this?

https://youtu.be/nxS6nMjhY2Q

only a few on here can windmill like that. basically elite dunker level.

1237
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 17, 2019, 07:04:32 pm »
Quote from: seifullaah73 on December 17, 2019, 04:48:34 pm
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:

good work!

how speedy are they? stay safe with those.

pc!

1238
Strength, Power, Reactivity, & Speed Discussion / Re: athletic people have duck feet stance?
« on: December 16, 2019, 12:09:03 am »
i don't think it matters too much tbh. i also doubt it's as common as you think, ie i bet most are neutral and a smaller percentage int/ext rot.

dno tho.

Quote from: CoolColJ on December 14, 2019, 03:33:21 am
it just means they are glute dominant

t-dub is pidgeon toed :)

first thing i thought of when reading FDL's post... :D :highfive:

1239
Progress Journals & Experimental Routines / Re: Party's Over!
« on: December 16, 2019, 12:08:12 am »
nice man! that thing has taken a while. stay safe with it.

pc!

1240
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 15, 2019, 11:53:05 pm »
Quote from: vag on December 15, 2019, 03:19:31 am
13 December 2019

8KM @ 53:47

Long slow recovery run. Wanted to have a pace around 7:00 but that was impossible, natural 'slow' was around 6:20.
Went super boring slow at the last kms, almost walking, brought the pace to 6:43. HR at the end, 125bpm, awesome!
Race mode on  8)

holdup. when's the next race? didn't know of an upcoming race.

 :ibrunning:

1241
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 15, 2019, 11:52:17 pm »
Quote from: Joe on December 15, 2019, 12:25:52 pm
15-12-10

BW - 67.7

Workout

Chins
BW x 3, 3
+8 x 2
+24 x 1

OAC negatives
-16 x 7s
BW x 10s, 10s, 7s

Assisted OACs
-16 x 2, 2  :personal-record:

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
HC@15mm
BW x 7s, 7s, 7s, 7s, 7s

Dips
BW x 5
+8 x 8, 8, 8

Notes

Still sore from climbing. Still sad from Thursday, fucking apocalyptic result.

Anyway

10s negatives feels like a good milestone. Similarly, I had never hit a double on any OAC thing, no matter how assisted, and that feels big to me, since they were done totally deadhang. Being able to break that deadhang bottom position twice, even with assistance, feels like a strong step in the right direction.

Climb wednesday, may (should?) start running again before then.

damn nice. def sounds like progress.

1242
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2019, 11:46:59 pm »
before making an offer, want my good friend (and boss LMAO) to check it out. unfortunately he won't be able to check it out until jan 4, so i'll have to just wait until then. being patient is good tho so.. if he gives it the thumbs up, then I most likely will make an offer on the property.

until then, can plan on fencing, impact windows, security cams etc. lmao.



12/15/2019

a few good runs with dogs. seemed pretty fast & felt good. probably 400m then 200m.

right glute a little during the runs.

going to keep restricting my running to just running with the dogs. liking it. wish i could do it "off leash".





boss/friend came over today and gave me pepper plants. he's having a hard time caring for them properly at his condo - he wants a house but can't get one yet. so i'm "fostering them" until he gets a house.

some pressure lol.

he grew all these from seeds: ghost, red chili, scotch bonnett, yellow, something else etc.

so now i have some ghost's like VAG. :F :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:




1243
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2019, 11:45:31 pm »
Quote from: LBSS on December 15, 2019, 08:24:03 am
turned out to be nothing.

:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

- 5k race in 19:41 (watch), 19:56 (official) 
course was a little long, i guess. still got under 20:00 chip time, goal well and truly met.

lost a little time on each split (3:47, 3:55, 3:58, 4:00, 4:01), but final km was faster than last weekend's so that's good. lungs felt a bit congested after the race. it was pretty chilly. still, super pleased.

fawk yeah!

you get bit by the race bug yet?

ie.. thinking about making this a somewhat frequent occurrence? :ninja: :ninja: :ninja: :ibrunning: :ibjumping: :ibsquatting: :wowthatwasnutswtf:

1244
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 15, 2019, 11:44:43 pm »
Quote from: LBSS on December 15, 2019, 08:24:25 am
cross posted from journal:

:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

- 5k race in 19:41 (watch), 19:56 (official)
course was a little long, i guess. still got under 20:00 chip time, goal well and truly met.

lost a little time on each split (3:47, 3:55, 3:58, 4:00, 4:01), but final km was faster than last weekend's so that's good. lungs felt a bit congested after the race. it was pretty chilly. still, super pleased.

was hoping you'd get back2back sub20's.

sick man.

congrats! :ibrunning: :ibjumping: :ibsquatting: :wowthatwasnutswtf:

1245
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: December 15, 2019, 11:22:24 pm »
Quote from: Mutumbo000 on December 15, 2019, 05:51:08 am
Good on him for speaking up!
https://www.bbc.com/sport/africa/50743183

yea it's actually a problem in Kenya.

one of the greatest (potential) Kenyan runners (Sammy Wanjiru) was killed in a domestic dispute, battled alcohol abuse for a long time.

https://www.newyorker.com/magazine/2012/05/21/finish-line

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