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Messages - adarqui

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12376
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 16, 2016, 11:39:15 am »
Quote from: vag on January 16, 2016, 09:06:43 am
15 January 2016

Wanted to run for recovery but was too sore to do anything.
Quads, hamstrings, abductors, glutes, abs,all. Must be bball, having good endurance  increases active playtime, for which  there is a price to pay.

damn!



Quote
Also failed at diet, ended up with a 300kcal surplus instead of deficit, with only 90g protein. :uhhhfacepalm:

walking for recovery is still good, and, after getting moving for a little bit you may feel good enough to throw some light runs in just to get the blood flowing a bit more. I used to do that  alot.

interested to see the PR x-mas tree's during this strength focused phase!

pc!

12377
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2016, 11:23:22 am »
SL-SVJ's are ROUGH.

is it just me or does the first set of pogos look alot better than the second set? nice, love pogos. DL bounds looked better too.

12378
Strength, Power, Reactivity, & Speed Discussion / Using a Garmin Watch to measure sprint speed
« on: January 16, 2016, 10:10:50 am »
pretty cool: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg114440/#msg114440

12379
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2016, 10:10:05 am »
uhhhh.. this is addicting.. :)

did some short sprints today while wearing my garmin, it captured my sprints nicely.

really need to work on my sprinting again, was fun. Had absolutely no pop initially, then I started to feel some bounce.. can see it in the data.

max speed on one of the sprints was 15.1 mph ;f



all of the sprints:
- look at the error in the beginning.. this happens sometimes when I start the watch. it has me at 39 mph at the very beginning, wtf. hehe.
- 17 ~10-80 yard sprints





fastest sprint:



total:
- 1.00 mi to 1.08 mi (accel to decel)
- 1.00 mi to 1.05 mi (accel to max v)







all of the sprints again, condensed view:





pretty cool!

pc!

12380
Progress Journals & Experimental Routines / Re: #Eric'sGettingCutGettingButt
« on: January 16, 2016, 08:41:59 am »
Quote from: Eric on January 16, 2016, 08:36:07 am
I'm doing the live chat now on bb.com and the guys like hey my name is air jordan..... :uhhhfacepalm:  I have a feeling it's not a real person lol

hah

12381
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!

12382
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.

12383
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

12384
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.

12385
Olympic Weightlifting / Re: Olympic WeightLifter Physique
« on: January 14, 2016, 10:40:01 pm »





12386
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>

12387
Olympic Weightlifting / Olympic WeightLifter Physique
« on: January 14, 2016, 10:34:59 pm »
oly lifter physique

12388
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

12389
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.

12390
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.

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