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Messages - adarqui

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12376
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 15, 2016, 11:41:56 pm »
01/15/2016



Bio: Morning

sleep = 8
wakeup = 8 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = glutes slightly, quads slightly, calves slightly
aches = none
injuries = toenails wrekt, left lat a little from stretching
bananas = 5
feel = decent



Food

8:30 AM

- 1 x whole milk



Food

11 AM

- 1 x gatorade



Session: Mobility

12 PM

- ~1 hour stretching, lots of glute stretching



Food

2 PM

- foot long veggie sub from subway
- 1 x chips



Session: Evening

6:30 PM

run:
- 6.33 mi in 44:52
- pace: 7:04 min/mi
- speed: 8.5 mph
- strike: heel->toe
- cramped up very bad once I hit mile 4, had to stop for a few minutes and recover.. didn't think i'd be able to keep running without cramping again, but I did thankfully.
- listened to a nice talk on Mirage OS

splits:
- mile 1,2: 6:51, 6:53
- mile 3,4,5: 7:01, 7:27, 7:40
- mile 6: 6:25 (god mad about cramping & pushed it, using more glute)
- mile ~7: ~7:26 (relaxing)



Food

8 PM

- 5 x eggs sunny side up
- 2 x toast with butter
- 5 x banana
- 1 x greek yogurt
- 1 x orange juice



Session: Mobility

- ~30 min stretching
- lots of quad/adductor/glute and some upper



tmw i plan on doing some short sprints, got to start mixing it up a bit, to prevent getting completely stale/wrecked like I did yesterday. Should be fun to sprint with my Garmin, i'll be able to see how fast i'm actually going & my max speed etc. ;f expect slowness.

pc!

12377
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 15, 2016, 08:41:02 pm »
Quote from: seifullaah73 on January 15, 2016, 03:50:19 pm
Update on the case
Today was the sentencing, the three people got their prison time handed to them and my dad got 9 years, which in the UK is half inside and other half outside on license. so he will be in there for about 4 years.

The actually guilty person got the same amount and the third guy, my brother in law, has to do 200hrs community serivice outside.

Don't know how I feel about this. Just got to get through it.

pc

damn that is rough.. :/

4 years inside is a long time, but 9 years inside would feel like an eternity.

12378
Progress Journals & Experimental Routines / Re: #Eric'sGettingCutGettingButt
« on: January 15, 2016, 08:30:12 pm »
what's wrong with the mirror?

what kind of podcasts?

pc

12379
Pics, Videos, & Links / Re: beast
« on: January 15, 2016, 02:40:59 pm »
Quote from: LBSS on January 15, 2016, 02:03:37 pm
this is a cool vid. chick ends up squatting 300 @158. also, that's my old gym. the blond guy who pops up a couple times in the vids (he's spotting her at one point) is a 600+ squatter, 700+ DLer. strong as all fucking get-out.

<a href="http://www.youtube.com/watch?v=YC5WuW5cNIQ" target="_blank">http://www.youtube.com/watch?v=YC5WuW5cNIQ</a>

definitely a great vid. nice to see the struggle and eventual victory.

she's got some nice vids on her youtubes.

12380
Olympic Weightlifting / Re: Olympic WeightLifter Physique
« on: January 14, 2016, 10:40:01 pm »





12381
Olympic Weightlifting / Re: Olympic WeightLifter Physique
« on: January 14, 2016, 10:36:07 pm »
beast

<a href="http://www.youtube.com/watch?v=Tfp4O4y6Sbw" target="_blank">http://www.youtube.com/watch?v=Tfp4O4y6Sbw</a>

12382
Olympic Weightlifting / Olympic WeightLifter Physique
« on: January 14, 2016, 10:34:59 pm »
oly lifter physique

12383
Pics, Videos, & Links / Re: beast
« on: January 14, 2016, 10:26:00 pm »
Quote from: seifullaah73 on January 14, 2016, 02:35:08 pm
not sure if this has already been posted.

But this 5 year old boxer Nijee, has strong hands.

<a href="http://www.youtube.com/watch?v=cAEVcTOXdC4" target="_blank">http://www.youtube.com/watch?v=cAEVcTOXdC4</a>

<a href="http://www.youtube.com/watch?v=N8QeRpAFJGM" target="_blank">http://www.youtube.com/watch?v=N8QeRpAFJGM</a>

ridiculously impressive movement/punching for 5 years old. insane. last vid is from a year ago, wonder what that kid is doing now/how much he's progressed.

pc

12384
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 14, 2016, 10:20:13 pm »
man i am dead.



01/14/2016



Bio: Morning

sleep = 7 hr + 2 hour nap
wakeup = 6:30 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = glutes alot, quads alot, adductors slightly, calves slightly
aches = knees slightly
injuries = toenails wrekt
bananas = 5
feel = corpse



Food

7 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Afternoon

2 PM

run:
- 4.96 mi in 43:48
- my worst run since getting back into running.. HEH! cramped up like 10 times until finally I couldn't run for more than 20 yards without cramping, and just quit.
- pace: 8:50 min/mi
- speed: 6.8 mph
- calories: 605
- glutes/quads were DEAD

splits:
- 1: 7:16
- 2,3,4: 8:25, 8:50, 8:59
- ~5: ~10:17 death

the sad thing is I just wanted to run very slow, for 1.5 hours or so.. so my pace actually was close to what I wanted. I wanted ~7mph pace super relaxed for 1.5 hours. Just couldn't get rid of these cramps. Was brutal.. I stopped running and stretched my ribcage etc, which usually fixes it.. but it just kept coming back. So just quit and walked home heh.



Food

~4 PM

- 1 x whole milk



Food

8 PM

- some brie and crackers
- 5 x fried banana with peanutbutter (~4 tbsp)
- 1 x pizza slice
- 4 x chicken wings (drums)



Session: Recovery

9 PM

lots of stretching



Food

11 PM

- 3/4th 2L gatorade



I should have just slept all day.

12385
Peer Reviewed Studies Discussion / Re: endurance exercise and music
« on: January 14, 2016, 10:05:37 pm »
http://europepmc.org/abstract/med/1861474

Effects of types and intensities of background music on treadmill endurance.

Quote
The effects of different types of music on heart rate (HR), rating of perceived exertion (RPE), and time to exhaustion during treadmill work were determined on 24 volunteer college students (Ss). The Ss participated in three randomly assigned multistaged treadmill walk/run to exhaustion while wearing a head-set. The three treatments were: loud, fast, exciting, popular music (Type A); soft, slow, easy-listening, popular music (Type B); and no music (control). HR was recorded at 0:30 of each minute until voluntary exhaustion. RPE was obtained after the test for five different points during the test. Differences (p less than 0.10) among experimental treatments were determined by a one-way ANOVA and Newman-Keuls. HR was lower with Type B music in minutes one and six. The peak HR and the HR in the minute preceding max were higher with Type B music. Time to exhaustion was longer during the Type B music treatment than during the control treatment. RPE was lower for Type B music than control during moderate work. This study provided some support for the hypothesis that soft, slow music reduces physiological and psychological arousal during submaximal exercise and increases endurance performance.

12386
Peer Reviewed Studies Discussion / endurance exercise and music
« on: January 14, 2016, 10:04:47 pm »
studies pertaining to music and endurance exercise

12387
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: January 14, 2016, 09:58:55 pm »
my friend took this tonight, dope photo:


12388
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Hiking/Climbing/Mountaineering
« on: January 14, 2016, 09:24:38 pm »
Quote from: gukl on January 14, 2016, 06:49:26 pm
Anybody into it?

no, but I wish I was.. nothing like that in Florida. I'll have to move in order to experience it.

when I was a kid, I used to climb these 25-50+ ft "mountains" (excavated rock/dirt) that were created when developing sections of land for apartments etc. We had makeshift rock climbing equipment. We'd also search for all kinds of natural crystals that were scattered throughout the rock/sand manmade-mountains... was so much fun. Other than that, everything in south florida is a few feet above sea level. ;/



Quote
I just bought my first ice axe + crampons, pretty excited to go use them...just small UK mountains for now though, but some great winter weather for them at the moment. I would love to progress and get into more alpine type stuff though.

I really want do the classic haute route sometime - multiday trek, basically mont blanc - matterhorn up high on the glaciers.

awesome.



Quote


amazing. looks like a dream to me ;f

12389
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: January 14, 2016, 02:10:55 pm »
just slow mo

<a href="http://www.youtube.com/watch?v=e52JlFBbk0c" target="_blank">http://www.youtube.com/watch?v=e52JlFBbk0c</a>

12390
800m+ Running and/or Conditioning / Re: The Bernard Lagat Thread
« on: January 14, 2016, 02:02:41 pm »
nice short interview, some talk about his training

http://www.runnersworld.com/rt-web-exclusive/qa-with-bernard-lagat

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