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Messages - adarqui

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12361
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: January 19, 2016, 11:13:40 pm »
Quote from: jumperer on January 19, 2016, 07:15:00 pm
What do you guys think about low tops vs high tops? Really want to get the D rose 6 boost, but its a high top lol

personal opinion with no advice: i hate high tops with a passion.. but, i've always had strong ankles & grew up wearing low tops. when playing basketball, I needed the ankle freedom, it helped my game.

12362
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2016, 11:01:25 pm »
Quote from: LBSS on January 19, 2016, 10:02:26 pm
man i can sniff sub-170.

nice!!



Quote
need to make sure i keep protein plenty high. found a place near my office that makes quinoa, spinach, and chicken pesto "burritos" that has 75g of protein and like 3-400 fewer calories than chipotle. that's helping.

damn that sounds solid.

12363
Shoes / New Balance Vazee Sigma - spikeless + laceless sprinting shoes
« on: January 19, 2016, 04:20:01 pm »
pretty cool!

http://runningmagazine.ca/first-look-new-balance-introduces-laceless-spikes/



<a href="http://www.youtube.com/watch?v=hfhMFOvv67k" target="_blank">http://www.youtube.com/watch?v=hfhMFOvv67k</a>

12364
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 19, 2016, 02:39:16 pm »
Quote from: LBSS on January 19, 2016, 01:22:24 pm
the elevation data is hilarious. flat terrain much?

hah ya.. i've laughed at it too. that's south florida for you.

there's nowhere to run where you would see a different elevation.. everything is consistently flat. probably better that way.

pc!

12365
Progress Journals & Experimental Routines / Re: #Eric'sGettingCutGettingButt
« on: January 19, 2016, 12:44:36 pm »
Quote from: Eric on January 18, 2016, 05:31:05 pm
I've been trying to not pay attention to too much stuff in the news n articles and what not.(even the one about the bill to confiscate "assault" weapons in georgia that failed)  I happened to notice though in the dem debate about Hillary all of a sudden approves of gay marriage....even though looking it up in 2004 she's basically saying god made adam and eve not adam and steve.  I don't know if she even knows who she is anymore considering shes a politician chameleon just saying whatever she thinks will attract voters.

Bernie has crazy ass hair but he would be waaay better than Hillary and her orange jump suit. 

Also, Bossaball looks amazing

daaamn she did say the "Adam and Steve" slogan once didn't she.. I think I remember her saying that. If so, foul.. I picture a toothless redneck saying that, not an educated woman. :f

edit: I couldn't find it, so she probably didn't say it. I really recall her saying that though. Maybe it was a comedy skit that my brain merged together. dno. weird.

edit #2: so as I was running... it came to me that Sarah Palin might have actually said that.. so the "not an educated woman" comment would definitely apply.



+1 if you find the clip on youtube.. I don't want to search for it, it's going to result in all kinds of weird recommendations on my youtube dashboard. lmfao.

pc

12366
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 19, 2016, 12:40:14 pm »
that superset 3 seems brutal after supersets 1 & 2.

good stuff, beast.  :ibsquatting:

12367
Nutrition & Supplementation / Re: Vegetarianism
« on: January 19, 2016, 12:29:23 pm »
Quote from: gukl on January 18, 2016, 06:50:10 pm
Any veggies on here?

Considering going lacto-ovo. I eat so much meat, 90% for 'protein'...which is dumb cos ethically i don't like eating meat and i can get plenty of protein without it. I'll probably still eat a steak or something if I go out, not going to be anal about it, but that still represents a HUGE reduction in my meat consumption. I was a vegetarian before i started training properly, and I'd like to go back.

I've switched mostly to lacto-ovo in recent months. I get plenty of protein from eggs (cage free), yogurt (greek), cheese, and milk. I definitely need to eat more veggies though, havn't been eating as much lately. I love eating like this. I feel better (physically and ethically) eating this way.

I too have ethical issues eating meat/poultry etc. If I purchase meat/poultry myself, I make sure to get free-range/no hormones (etc) products. Unfortunately the chicken/meat I eat ~1x/week going out (bbq/restaurants etc), I have no idea what their sources are. It bothers me but not as much as when I was eating like that EVERY DAY. So I feel better about it.

I don't think I could ever go full vegan, I love meat/chicken too much. This smoked brisket I eat once in a while is too good to give up completely. Personally, I just need to keep focusing on keeping my meat/poultry intake down to 1-2x/wk.



Quote
Any tips? regarding protein or any other nutrients (iron etc).

I'd still consume a tonne of milk, cheese, eggs, yoghurt, whey protein - from these i don't see any problem getting enough protein. Other non-dairy sources?

What's the consensus on soy?

Also mycoprotein - is there anything that makes it a no no?

Sorry lots of questions. Would be interested to hear from any other veggies!

no advice/answers from me here, i don't dig as deep into nutrition. considering the type of training you are into, lacto-ovo seems alot "safer" than vegan though. I don't suspect your training will suffer at all by going lacto-ovo.



on a side note, Jim Wendler said recently to his followers or people wanting to see gains, "eat 1.5 lb. of meat per day".. I understand his advice and agree it's effective if pure strength & mass is what you are after.. but i'm not into that at all (ethically or health-wise). If those were my goals, i'd rather achieve them through a diet void of 1.5+ lb. of meat per day (GOMAD is similar). I'm glad i'm "reverse bulking" now though, love being light. :wowthatwasnutswtf:

pc!

12368
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2016, 11:15:15 pm »
01/18/2016

Bio: Morning

sleep = 8
wakeup = 8 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 1
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

11 AM - 12 PM

upper calisthenics:
- listened to some nice simon peyton jones lecture
- progress again
- hit an L-sit for ~5sec or so.. so, I can't hit an L-sit without counter balancing by positioning myself back more.. i just can't get my legs up with torso completely upright, hip flexors just too weak and tight. fwiw, leaning back is difficult.
- did some cool mixed grip pullup stuff: pulling myself up to one side of the bar then going underneath and going the other side etc, did a bunch of those. could be why my lats are so sore.
- did some nice 'walking dip' stuff on the parallel bars.. picture walking with the legs but instead with arms, and a dip between each step.. so ~10 or so.. few sets of this.
- a bunch of movements & holds with legs "split", tons of glute.. really helped with planches too, made progress on those
- lots of other stuff



Food

12:30 PM

- 1 x peanutbutter sandwich on english muffin
- 1 x whole milk
- 2 x gatorade
- some cookies and cream bark



Food

2:30 PM

- 1 x greek yogurt



Session: Evening

6:30 PM - 7:30 PM

run:
- 9.19 mi in 1:05:57
- ipod: listened to an Idris lecture (dependently typed functional programming)
- calories: 1,122
- pace: 7:11 min/mi
- speed: 8.4 mph
- strike: heel->toe & flat, focused on hip ext
- decent run.. happy with it.

splits:
- mile 1,2,3: 6:47, 6:53, 6:56
- mile 4,5,6,7,8,9: 7:21, 7:20, 7:28, 7:19, 7:24, 7:17
- mile ~10: ~8:33

surprisingly consistent splits considering how INSANELY CHOPPY my running data looks.. none of my runs have looked this choppy. I guess it's due to how i was focusing on hip ext.. definitely didn't feel like I was going up & down with my pace during my run:



nuts ^^



Food

8:00 PM

- 5 x eggs sunny side up
- some leftover brisket
- 1/4th pint haagen dazs



Food

10 PM

- 1 x grape fruit juice
- 1 x greek yogurt



lats are very sore from today's calisthenics.

probably just going to run tomorrow night.. then wed is rings + short sprints.

pc!

12369
Bios / Re: Animals
« on: January 18, 2016, 10:37:05 am »
Quote from: Raptor on January 18, 2016, 06:17:17 am


nice work by the cat. dog owner didn't react much .... kind of seems like he didn't want to prevent his dog from chewing through the kitten.

12370
Mixed Martial Arts / Re: Misc MMA News
« on: January 18, 2016, 08:24:14 am »
"is this the greatest moment of dominick cruz's life?"

"no. the greatest moment in my life was realizing i didn't need a belt to be happy"

nice.


<a href="http://www.youtube.com/watch?v=4sZbKxJ6Dfk" target="_blank">http://www.youtube.com/watch?v=4sZbKxJ6Dfk</a>

12371
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2016, 11:27:17 pm »
relaxed, coded, watched NFL playoffs, 60 minutes, Billions (on showtime), and some UFC.

Billions was pretty good, worth watching.




01/17/2016

Bio: Morning

sleep = 9
wakeup = 10 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = quads alot, hamstrings alot, groin slightly, upper body tight, chest sore
aches = right knee slightly (bleh)
injuries = toenails wrekt
bananas = 4
feel = tired



Food

1 PM

smoked bbq:
- lots of brisket
- some bbq pork
- lots of mac & cheese
- roasted corn on the cob
- half of a bread roll
- 1/2 pint haagen dazs ice cream



Food

6 PM

- 1/2 pint haagen dazs ice cream



Food

9 PM

- 4 x fried bananas with brown sugar/butter on a bed of peanut butter
- 1 x whole milk

i love this damn adarq specialty dish. ;f



Session: Recovery

9:30 PM

- stretching
- good stretch.. lots of quad/adductors



Food

11 PM

- some whole cottage cheese



got some coding in. mostly messing with parsing/analyzing data from my garmin's .FIT files. going to mess with it some more tomorrow. some stuff here:

http://www.adarq.org/lets-nerd-the-f-out/garmin-reverse-engineering/msg114508/#new

pc

12372
Tennis / Tennis Fixing Scandal brewing
« on: January 17, 2016, 09:14:44 pm »
http://www.bbc.com/sport/tennis/35319202

12373
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2016, 02:54:43 pm »
just ate a ton of brisket and i'm watching NFL playoffs.

 :ibsquatting:

also my quads are considerably sore from yesterday's sprints.. hamstrings a bit too. nice.

12374
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2016, 02:53:49 pm »
yesterday.



01/16/2016

Bio: Morning

sleep = 7
wakeup = 7 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt, left lat a little from stretching
bananas = 5
feel = decent



Food

7:30 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Morning

9 AM - 10 AM

walk + short sprints:
- data above ^^
- listened to a deep learning lecture
- 17 short sprints
- top speed: 15.1 mph over ~80m
- felt crappy in the first few sprints.. body hasn't done that in a while, so had to adjust. eventually felt ok.
- need to make sure I start sprinting more.



Food

10 AM

- 1 x whole milk



Session: Afternoon

12 PM - 2 PM

tennis: ~45 min
- helped my dad warm up for his tournament
- hit good, was fun, no wind

calisthenics:
- hit an L-set for a few seconds
- felt very light/explosive
- more progress yet again on various movements
- more progress on planche & front lever
- did some single leg rdl & "half squats" while holding my off-leg in a quad stretch.. like this
- did these 'pullups' where I just keep switching from pullup to chinup grip while being pulled up fully/half way etc.. was nice.



Food

2:30 PM

- 1 x whole milk



Food

5 PM

- 2 x hamburgers with bleu cheese on a bun
- 1 x beet juice drink
- some baked beans
- some salt and vinegar chips
- some brie and crackers
- some cookie & cream bark
- 1/2 pint haagen dazs ice cream

^^ feels good to eat like that and not care one bit.



Food

9 PM

- 1/2 pint haagen dazs ice cream (pistachio)




good day. got alot of stuff in plus 3 dog walks (I never list them but they are about a mile). also got in some programming and audio learning.

but then watched a ton of NFL playoffs (amazing as expected) and the Deontay Wilder fight.

pc!

12375
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2016, 02:42:10 pm »
Quote from: Dreyth on January 16, 2016, 10:04:49 pm
Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

ya it's nice/fun to just "see" the speed (mph) in the data. gives me a measure I can try to beat when I do these freestyle sprints; which makes me want to do more sprinting.



Quote from: T0ddday on January 17, 2016, 07:18:30 am
Quote from: Dreyth on January 16, 2016, 10:04:49 pm
Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

The thing is - if you know your 40 time and your 100 time then you can calculate your top speed with almost perfect accuracy...  We don't really hit an instantaneous top speed that much faster or slower than our best 10m split over the course of the 100... 

Your top speed will have very little correlation with your squat:bw ratio and little correlation with your other jumps. 

yup. this is a different subject, but i imagine the "improvement" of top speed and how fast you can reach it would correlate somewhat to improvement in various jumps.

pc!

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