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Messages - adarqui

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12571
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2015, 12:17:36 am »
rest day.



12/27/2015

Bio: Morning

sleep = 8 hr (was hard to fall asleep)
wakeup = 10 AM
bw = 156 lb
morning resting heart rate = didn't measure
soreness = quads (not nearly as much as yesterday), adductors, hamstrings (crazy sore), glutes slightly, calves slightly, upper body not sore!
aches = none
injuries = some toe nails



Food

~3 PM

- B&B burgers: 2 x 1/2 lb. burgers, one with an egg on it.. real good
- some fries (normal and sweet potato)
- salted caramel milk shake
- felt like I was going to explode for several hours after - mostly due to the milk shake.



Computer Programming

- significant amount of haskell stuff.




that's it... LMAO.

tmw would like to goto the park and do some bar workout stuff (upper).. then night session would be run + high rep squatting. that's the plan for now ;f

pc!

12572
Nutrition & Supplementation / Re: Chipotle
« on: December 27, 2015, 10:47:38 am »
Quote from: bball2020 on December 27, 2015, 10:06:51 am
is this the begining of the end for the amazing growth of chipotle the past decade plus or simply a blimp on the radar?  a lot of money to be made or lost in the stock market getting that answer correct.

ya.. I imagine it's the end of it's amazing growth for quite some time. They will need to be ecoli-free & demonstrate that they know every detail of how it originated/spread. After that, might be a huge rebound $$  .... or maybe by that time they are toast.

12573
Progress Journals & Experimental Routines / Re: DUNK finally- if not now when
« on: December 27, 2015, 10:40:15 am »
Quote from: bball2020 on December 27, 2015, 08:41:37 am
heck of a holiday.  successfully visited 20 different countries this year so thats cool.

damn!!  :wowthatwasnutswtf: sounds fun.

12574
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 27, 2015, 12:52:04 am »
12/26/2015

Bio: Morning

sleep = 8 hr
wakeup = 9:30 AM
bw = 156 lb
morning resting heart rate = didn't measure
soreness = quads (crazy sore), adductors, hamstrings, glutes, calves, right tricep
aches = none
injuries = some toe nails



Session: Afternoon

tennis:
- ~1 hr
- some light hitting
- could barely move ;f



Food

~1 PM

- rice and beans platter with double grilled chicken
- 2 x small pieces of bread with butter
- a bunch of chocolates



Session: Evening

run:
- 6.68 mi in 55:35
- slow
- whole foot
- legs were death, upper body felt good
- ran mile 5 a little harder, hit 7:14

lift:
- couldn't do one bodyweight squat so.. decided to do high rep RDL

bb rdl:
- 45 lb. x 10
- 135 lb. x 5
- 135 lb. x 20
- felt really good.. grip started to get tired towards rep 18. kinda feels like a dead-hang pullup



Food

~8 PM

- 1 x orange juice
- 2 x greek yogurt


according to Garmin, ran 26 miles in 3 days, hehe (4 sessions in 3 days):

Code: [Select]
sum [6.68,3.54,5.04,8.27,3.02]
26.549999999999997


I've never done RDL MEBM style.. sounds like a good idea though. Especially if I want to lift lower body near-daily, I can give my quads a break by utilizing RDL instead of SQ. Doesn't feel anything like high rep squatting but regardless, should be beneficial. Hamstrings already feel a bit more tight/sore so, hoping tomorrow they aren't destroyed.

tmw = rest

pc!

12575
Progress Journals & Experimental Routines / Re: #Eric'sGettingCutGettingButt
« on: December 26, 2015, 06:10:23 pm »
Quote from: Eric on December 24, 2015, 10:51:11 am
Today: Reps for jesus, the swoley spirit

lmao @ "the swoley spirit"

12576
Pics, Videos, & Links / Re: beast
« on: December 26, 2015, 04:37:25 pm »
Quote from: Raptor on December 26, 2015, 04:12:23 pm
https://www.facebook.com/TaviCastroM/videos/699047746863776/

also:

https://www.facebook.com/complex/videos/10153650340664367/?comment_id=1046009925455267


dude has some crazy hops.

edit: what's his actual facebook / youtube?

12577
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2015, 01:46:08 pm »
Quote from: Merrick on December 26, 2015, 01:42:04 am
Yeah I see how getting the volume through lifting would be a lot more efficient.  Thanks for the info!

np!



Quote
Interested in seeing how 20 rep squats carryover to distance running...

ya me2. 20 rep squats made my legs bionic (to me) in the last few years I was dunking. I want that feeling back.

my legs are VERY sore right now.

;d

12578
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2015, 12:44:33 am »
12/25/2015

Bio: Morning

sleep = 8 hr
wakeup = 9:30 AM
bw = 154 lb
morning resting heart rate = didn't measure
soreness = pretty sore, but not as much as yesterday.. calves, abdominals, triceps, chest, biceps
aches = none
injuries = some toe nails



Session: Afternoon

bodyweight strength:
- ~45 minutes
- made some progress on a few things
- didn't go to the park though, did this in my backyard

HIGH REP SQUAT NATION

deep barbell squat:
- 45 lb x 10
- 95 lb x 5
- 135 lb x 5
- 135 lb x 20
- heels elevated
- legs/arms shaky after the 20 rep set, felt good
- legs very sore by the evening



Food

~1:30 PM

- big egg omelette
- some toast/butter
- 4 chocolates
- 1 x orange juice



Session: Evening

run:
- 3.54 mi in 28:58
- mile 1 in ~6:30 (7:30 but fumbled with my watch trying to figure out how to pause it as i wait to cross a street, eek)
- mile 2: 6:18 min/mi
- ^^ that would have been closer to 6:05 or so, had to stop completely for a few cars and then go around them etc.. was shooting for < 6:00 on this mile
- mile 3-rest: coasted real slow: 9:28 + 6 something
- shoulders/arms/legs wrecked

I like how I can do some mile intervals with this thing.. I kind of did that tonight on the second one. I think i'm going to be super wrecked tomorrow from the high rep squatting.



Food

~8:00 PM

- dark red kidney beans + serrano pepper
- chicken veggie burger on wheat + shredded parmesan
- some hummus and crackers
- 1 x greek yogurt
- 3 scoops ice cream + biscotti
- a few chocolates



wrecked right now.. tehe! high rep squatting is going to cause some soreness for a few sessions.. should adapt pretty fast though.

pc

12579
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2015, 12:29:56 am »
Quote from: Merrick on December 24, 2015, 02:27:45 am
Andrew, really appreciate the time you put into that post.  That link was also a good read.  One question I have after digesting all of that is:

Does the concentrated loading block HAVE to be accumulated fatigue from high volume/high intensity weight room training?  Can't the accumulated fatigue in this block be from a mixture of high intensity weight room stuff AND high intensity plyo's (volume split between the two)?  Because bottom line, the fatigue accumulated that creates supercompensation is CNS fatigue and both weights AND high intensity plyo's can induce this CNS fatigue (thus reducing maximal and especially explosive strength) right?

hey,

It probably could be BUT the risk of injury would be far greater if you're attempting max effort plyos in a "depleted state". I havn't seen any plyo blocks from Verk & such that has you training through accumulated fatigue. He mostly advocates against it. Since RFD is so important, training through significant fatigue becomes counter productive when it comes to ME plyos. He does promote gradually introducing exercises from the next block, within the concentrated strength block. But this is just a gradual increase so to get back to being familiar with those movements/jumps etc. They aren't max effort yet.

But what you're saying makes sense.. CNS wise, I don't think there would be too much of a difference. With strength work (barbell movements etc) you can achieve various levels of fatigue through intensity (weight on the bar), volume, and frequency. The same goes for plyos (depth jumps for example). However, increasing intensity/volume on depth jumps isn't as easy as barbell work, it's riskier & has far more precautions. If you're in a fatigued state and doing depth jumps 4-5d/wk, the risk to injury of your joints/ligaments probably rises exponentially.

So you would have to use submax variations of plyos/reactive work and focus on volume/frequency. It sounds harder to measure/implement this compared to strength training. Sounds like alot of experiments with volume and such.

In the end though, why not use strength work to manage fatigue & just incorporate submax reactive work throughout the routine to maintain/improve movement efficiency and such? Not necessarily using it to try and accumulate CNS fatigue?

pc!

12580
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 25, 2015, 11:40:00 pm »
KWE!

<a href="http://www.youtube.com/watch?v=wuFUOrGuJc8" target="_blank">http://www.youtube.com/watch?v=wuFUOrGuJc8</a>

12581
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 25, 2015, 11:36:15 pm »
<a href="http://www.youtube.com/watch?v=eap-Sji0R4Q" target="_blank">http://www.youtube.com/watch?v=eap-Sji0R4Q</a>

kwe

12582
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Chris Heria
« on: December 25, 2015, 11:22:41 pm »
insane how easy he does muscle ups at 2:30, wtf? he's out of miami, so a local dude.. he's pretty impressive.

<a href="http://www.youtube.com/watch?v=Agd4BurxmtM" target="_blank">http://www.youtube.com/watch?v=Agd4BurxmtM</a>

12583
Nutrition & Supplementation / Re: Intermittent Fasting
« on: December 25, 2015, 03:50:37 pm »
bump, nice posts in here ^^



also, nice study on IF:

http://www.lift-heavy.com/intermittent-fasting/

12584
Peer Reviewed Studies Discussion / Re: Christmas Biomechanics
« on: December 25, 2015, 02:43:24 pm »
Quote from: gukl on December 25, 2015, 02:20:18 pm
http://www.ncbi.nlm.nih.gov/pubmed/25766044

Jeopardizing Christmas: Why spoiled kids and a tight schedule could make Santa Claus fall?

Abstract
Quote
Santa Claus’ spatio-temporal gait characteristics, ground reaction forces during treadmill walking as well as postural sway during loaded, unloaded and cognitive interference tasks were examined in order to estimate his fall risk.

Seventeen healthy males, disguised as researchers and students (age: 30 ± 10 years; height: 179 ± 6 years; weight: 76 ± 7 kg; BMI: 24 ± 2 kg/m2; physical activity: 12 ± 4 h/week) and who still believe in Santa Claus randomly underwent balance and gait analyses with and without cognitive interference. The conditions were to be dressed as “Santa Claus” (wearing costume consisting of a beard, cap, robe, heavy sack with a load of 20 kg) or dressed in “normal clothing” (no costume). Spatiotemporal gait parameters (walking velocity, gait variability and stride time, length and width), ground reaction forces (GRF) (left- and right-sided heel strike and push off) and postural sway (30 s tandem stance on a force plate) were measured.

“Santa-effects” (0.001 < p < 0.05;  ) and “Dual-task effects” (0.001 < p < 0.003;  ) were found for postural sway (increased sway), GRF (decreased forces for dual tasking, increased forces for the Santa condition) and the majority of spatio-temporal gait parameters. Significant “Santa” × “Dual-Task” interaction effects were not observed (0.001 < p < 0.05;  ). Relevant leg effects of GRF during walking were not found.

Santa Claus faces a tremendously increased risk of falling when carrying his Christmas sack with 20 kg of presents. Cognitive loads also impair his neuromuscular performance. It is recommended that Santa trains his strength and balance before Christmas and also to avoid filling his sack with more than 20 kg of presents. Also, cognitive training may help to improve his dual task performance.

lool

12585
Nutrition & Supplementation / Chipotle
« on: December 25, 2015, 02:38:33 pm »
I used to eat at chipotle ALOT, loved it.. quick, cheap, healthy, filling meal. This ecoli stuff is pretty crazy though.

small article about it on Forbes:

http://www.forbes.com/sites/henrymiller/2015/12/14/chipotle-the-long-defeat-of-doing-nothing-well/2/

some cdc history:

http://www.cdc.gov/ecoli/2015/o26-11-15/

lost some link to an ecoli chipotle map.

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