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Messages - adarqui

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13006
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 07, 2015, 11:57:10 pm »
11/07/2015

sleep = 8 hours
wakeup = 9
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



felt great, light / bouncy



Food

- orange juice
- greek yogurt



Session: Morning/Afternoon

run:
- ~2 hours: 10:30 - 12:22
- slow/relaxed
- still focused on form
- emphasis: relaxed + emphasis on form
- shoes: saucony
- short: long sleeve
- water loss: ~9 lb.
- issues: ears popped ~1.5 hours in.. makes it hard to breathe when they pop, scary.. I think it might be due to water loss.
- right nipple got ripped up a little (cut from friction)


at the end of the run, i got a large sprite at a burger king.. then refilled it. then refilled it again. heaven.



Food

- hamburger



Food

- 6 egg sandwich
- orange juice
- salt & vinegar chips



Food

- gatorade



Session: Evening

tennis:
- 1.5 hours
- just tennis serves
- man my serve accuracy sucks



Food

- kefir
- greek yogurt
- banana
- salt & vinegar chips



Session: Stretching

- stretching

13007
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 07, 2015, 11:44:24 pm »
seifullaah / eric, will reply tmw! got to pass out.

13008
Boxing / Tonight (11/07/2015): Bradley v Rios and Lomachenko v Koasicha
« on: November 07, 2015, 06:58:00 pm »
should be a great night of fights.. especially excited to see Lomachenko, he's incredible to watch.

Bradley/Rios should be a war.

pc!

13009
Mixed Martial Arts / The Conor McGregor Thread
« on: November 07, 2015, 02:15:00 pm »
i like him, he brings it.

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

<a href="http://www.youtube.com/watch?v=91liSjahuNw" target="_blank">http://www.youtube.com/watch?v=91liSjahuNw</a>

13010
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 07, 2015, 12:36:05 am »
11/06/2015

sleep = 7 hours (rough night of sleep though)
wakeup = 7:30 AM ET
bw = 169
soreness = chest a little
aches = none
injuries = none



Food

- orange juice



Session: Morning

tennis:
- 2.5 hours
- came to the net alot after my serve, I like it.. feels aggressive and got me some good points when I did it right



Food

- 2 x greek yogurt
- watermelon
- banana



Food

- 2 x water + lemon
- some salt and vinegar chips



Session: Evening

run:
- ~3.5 mi
- fast: better than last night's run
- rain made the sidewalk slippery for basically half of the run. can't run on the street in florida. still ran good though
- really pushed the pace hard in the second half of the run, i'd say some nice forefoot striking as well as midfoot
- shoes: saucony
- shirtless
- strategy: first ~mile heel->toe, rest = sprint midfoot (& forefoot) pushing the pace

bw exercises & jump rope:
- 5 x superset of jump rope x 300 (fast) and various bodyweight exercises
- really liked doing these dead hang pullup/chinup variations with hips extended and knees flexed, forcing lots of glute/ham to contract



Food

- 2 x banana
- spinach salad with chicken, carrots, jalapeno, olives, gorgonzola cheese, and oli/vinegar



Food

- chocolate soy milk
- greek yogurt



Session: Stretching

- stretching
- real good



tmw morning I plan on doing a long relaxed run.. i'd like to run for ~2 hours.

word!

13011
Pics, Videos, & Links / Re: beast
« on: November 06, 2015, 08:38:04 pm »
2015 female calisthenics championships

<a href="http://www.youtube.com/watch?v=dEHgb0bPHzw" target="_blank">http://www.youtube.com/watch?v=dEHgb0bPHzw</a>

 :wowthatwasnutswtf:

13012
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 06, 2015, 12:01:03 am »
11/05/2015

sleep = 7.5 hours
wakeup = 7:30 AM
bw = 172
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



Food

- orange juice



Session: Morning

time = 8:30 AM ET

tennis:
- 2 hours
- crappy today



Food

- greek yogurt



Food

time = 2 PM ET

- chicken wings (not breaded)
- small amount of salt and vinegar chips
- a few chocolates

BAD PRE-RUN MEAL!! Made stomach feel heavy.. knew this but still did it anyway, f-me.



Session: Evening

time = 7 PM ET

run:
- ran faster than any of my recent sessions
- fastest because I ran midfoot for pretty much the entire time and definitely tried to push the pace when I could
- however: nose was mostly clogged, didn't feel too good (heavy from meal)
- ran midfoot too early.. I need almost a mile of heel->toe before I transition into midfoot, otherwise I push the pace too early and feel more tired than I should be
- shoes: saucony
- strike: mostly midfoot

glute bridges:
- 1 x 50

jump rope:
- 2 x 300
- fast
- dead.. wanted to do 10 x 300



Food

- 2 greek yogurts
- chocolate soy milk
- some chocolates



Food

- 2 glasses of water with lemon (whole lemon)




Session: Stretching

- stretching.. feel way too tight
- need to make sure I don't do any stretches that "tax my ankles though", ie, my 'split stretch', or pulling back on my ankle during quad stretching.



I just can't eat heavy if I want to feel good running.. had I eaten fruit + yogurt I imagine I would have run by far my best as of recent.

Stomach still feels heavy even at 12 AM.. fuqn publix chicken wings, they were so good though.

My morning BW is up alot it seems like but, I think alot of it is from hydration. I'm drinking alot of fluids and i'm looking leaner.

I'd love to get into the low 160's (normal hydration) by Nov 26th.

pc!!!!

13013
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2015, 11:43:17 pm »
Quote from: LBSS on November 03, 2015, 02:48:18 pm
i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.

wish i had someplace to jump at home, would do it every day.

also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.

but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.

in any case, i need a program. directionless gym-going is better than nothing, but it's not great.

so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.

day 1
(morning)
- rest

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 3
(morning)
- layups OR rest/easy KB work

(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest

day 5
(morning)
- layups OR rest

(evening)
- rest

day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8

day 7
- random conditioning

part of the plan is also to get back to earlier bedtime/earlier wake-up.

yo LBSS.. my initial thoughts:

- add some calf raises into the mix for pretty much every lifting session (3 x ~20 reps), perhaps barbell calf raises with toes SLIGHTLY elevated (or not at all) or calf machine. Don't go for any crazy ROM on calf raises if you decide to add them in. You can add some variation in by keeping feet neutral or internally rotating so that the toes are pointed inward. Single leg variations work pretty good too but you barely need resistance, can basically just use your bodyweight and focus on keeping that leg locked/hip extended.

- your MSEM squats look like they might be better on day 3? you could still do your 2x5 since it's 80% of what you use on day 1, it'll still give you some time under tension but should be alot easier as long as you're feeling good, and then do MSEM after. I mean those MSEM squats should attempt to help your ME jumps on day 6, that's a good objective for them. Also, depending on how many max jumps you perform until fatigue, you may want to experiment with adding some more reps to your MSEM session.. ie, instead of 6, maybe go for 10. One of the ideas is that, each MSEM single is a "jump" with rest in between.

- if you move MSEM out of day 6, maybe just add in some more glute work (single leg glute bridge / glute machine / BSS / reverse lunge) and add in some TKE's on a leg extension (high rep, very controlled, making sure to get a great VMO contraction).

- i was going to mention double arm plate swings but you already have KB swings and such.

my 2 cents.

pc man!

13014
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 05, 2015, 11:16:44 pm »
solving the 5k puzzle

http://www.runnersworld.com/race-training/solving-the-5k-puzzle

13015
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 05, 2015, 08:29:46 pm »
diego estrada 5 mi run

<a href="http://www.youtube.com/watch?v=RDXU44lJxoE" target="_blank">http://www.youtube.com/watch?v=RDXU44lJxoE</a>

13016
800m+ Running and/or Conditioning / Misc Running Videos
« on: November 05, 2015, 08:29:27 pm »
misc stuff

13017
800m+ Running and/or Conditioning / Re: variation in foot strike -- maybe the best way?
« on: November 05, 2015, 08:28:54 pm »
read this post long ago, but just re-read it.. good stuff

13018
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: November 05, 2015, 06:31:03 pm »
http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html

13019
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 05, 2015, 12:03:11 am »
11/04/2015

sleep = 8 hr
bw = 169
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



Food

- orange juice



Session: Afternoon

run:
- 11:22 - 12:45
- this should have been much earlier but slept too late & woke up too late
- pace: slow/relaxed
- shoes: saucony
- lots of running on grass
- ran up this big hill (huge hill for florida, ~50 feet or so maybe? it's probably one of the biggest hills in florida, other than land fills.. hah)
- long sleeve shirt
- felt great



Food

- 6 egg sandwich with spinach and gorgonzola
- orange juice
- pickle
- 2 bananas + watermelon



Session: Evening

S1: jump rope
- 3 x 500
- fast

S1: tons of random bodyweight stuff
- 3 x stuff
- pushups, dips, pullups, handstand holds, glute bridges (double = easy, single = hard (not good)), pullup holds, core stuff etc
- just all mixed in randomly, only 3-4 exercises (not all of that at once)

jump rope:
- 5 x 500
-- fast
- 1 x 1000
-- moderate

^^ felt really good/bouncy/light.


Food

- tons of propel
- tons of le croix
- heaven


Food

- rice and beans with jalapeno
- 5 mini spring rolls
- 2 greek yogurts



Food

- chocolate soy milk



feel great!

i'd like to start getting in more long+slow (~2+ hr) runs on maybe wednesday/saturday/sunday morning. But, I shouldn't be doing these in the afternoon, it definitely needs to be early morning. This would be a good complement to my faster/short runs + jump rope in the evening on ~monday/tuesday/thursday/friday. I like that.

Also want to push myself more in the bodyweight exercise arena; mess around with some new stuff.. try to improve more of that "gymnastic style strength".

pc!

13020
Pics, Videos, & Links / Re: beast
« on: November 04, 2015, 10:56:30 pm »
Quote from: LBSS on November 04, 2015, 07:50:02 pm
Quote from: gukl on November 04, 2015, 07:22:59 pm
Quote from: gukl on October 29, 2015, 08:20:14 pm
https://www.facebook.com/tom.martin.79274089/videos/10102226840747069/

300kg deadlift x 10 @ 100kg

https://www.facebook.com/tom.martin.79274089/videos/10102232015362099/

350kg x 3 (3.5x bw) Wtf this guy...lives a few miles from me...insane

in his younger, lighter days he ran 10.53 in the 100 and 6.73 in the 60. freak.

damn  :wowthatwasnutswtf:

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