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Messages - adarqui

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13081
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 28, 2015, 11:35:17 pm »
10/28/2015

sleep = 9 hours

bw = 171
soreness = none
aches = ankles, right hip (TFL)
injuries = none



Food

- orange juice



Contrast Shower

- woke me up pretty good!



Session: Afternoon

tennis:
- ~2.5 hours
- some lefty/righty strokes for ~30min
- mostly serves
- at one point hit 14/15 first serves in, then the next round of 15 balls I hit 5/15.. BLEH!
- did 15 x 15 serves on a court; 15 sets x 15 balls



Food

- kefir
- fruit



Food: Dinner #1

- steak quesadilla
- 2 chicken tacos
- nacho chips + salsa



Food: Dinner #2

- 2 x water + lemon + salt
- 7 bananas
- kefir



no evening session because it rained.. planned to hit lefty for an hour.

going to try and sleep early.. feel really tired though which is good at this hour.

pc

13082
Pics, Videos, & Links / Re: beast
« on: October 28, 2015, 10:29:45 pm »
Quote from: Coges on October 28, 2015, 10:22:44 pm
Love this kind of raw footage + Su Dajin- 280 @ 77kg

http://www.allthingsgym.com/chinese-mens-team-training-hall-asian-championships/

<a href="http://www.youtube.com/watch?v=Y4qEvvIjjjI" target="_blank">http://www.youtube.com/watch?v=Y4qEvvIjjjI</a>

ya, very nice.

that's a nice youtube channel too:

https://www.youtube.com/user/allthingsgym/videos

13083
Tennis / Re: The tennis serve thread
« on: October 28, 2015, 04:28:38 pm »
<a href="http://www.youtube.com/watch?v=XCcRm-7UaIc" target="_blank">http://www.youtube.com/watch?v=XCcRm-7UaIc</a>

<a href="http://www.youtube.com/watch?v=1SeB_Y4ibkw" target="_blank">http://www.youtube.com/watch?v=1SeB_Y4ibkw</a>

some nice drills in that series.. i like the toss drill:

<a href="http://www.youtube.com/watch?v=Nl2uIk0ReuA" target="_blank">http://www.youtube.com/watch?v=Nl2uIk0ReuA</a>

<a href="http://www.youtube.com/watch?v=0DokrscAOQc" target="_blank">http://www.youtube.com/watch?v=0DokrscAOQc</a>

13084
Tennis / Re: The DJOKOVIC Thread
« on: October 28, 2015, 04:13:05 pm »
<a href="http://www.youtube.com/watch?v=cP-mufKFM8s" target="_blank">http://www.youtube.com/watch?v=cP-mufKFM8s</a>

13085
Tennis / Re: The tennis serve thread
« on: October 28, 2015, 03:52:18 pm »
<a href="http://www.youtube.com/watch?v=0g3VGcxMMYc" target="_blank">http://www.youtube.com/watch?v=0g3VGcxMMYc</a>

13086
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2015, 10:51:52 am »
Quote from: vag on October 28, 2015, 07:21:40 am
Quote from: LBSS on October 27, 2015, 09:24:37 pm
haha thanks vag. i wonder what my peak day has been in terms of views. average is about 45/day.

Actually, i have been logging the views statistics for 2 years now, started doing it when i was afraid the forum would die to see the trend but still keep it, for fun. Unfortunately, i am not OCD enough to do it daily, i log them weekly.
So, long story short, our views are fake. They were normal till June 2014 ( 100-300 views per week each ) but then they suddenly doubled-tribled and they stayed like this till today. It didn't happen linearly but literally overnight. Probably bots. For example, entropy's previous journal still gets an average of 500 views per week. Flander's journal ( before he came back ) was 0-5 views , then ( while he still had not came back ) shot up to 200. An active journal's average now is 500-800 views per week. You get the picture.
For the record, in the first week of March 2015 you had a crazy spike of 1780 views which is your highest. Not just you, those spikes apply to everyone ( me and raptor had ~1600 that week ). Next week all back to normal. Happens every 2-3 months, no idea what it is. The biggest spike recorded was mine ( 2200, dafuq? ) , entropy and you also spiked at ~1400 that week.
:lololol:

hah nice.

13087
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 27, 2015, 11:58:18 pm »
WRECKED. every time I start increasing the speed of my running, my body dies, especially my toes & calves. :F

I got some "special running socks" today, hoping they help with the blisters. They are light weight and supposedly "anti friction". I might have to put bandaids on my toes (it's helped way back).. hoping I don't have to do that though.

Finally, I really need to figure out how to wake up in the morning.. Tennis/Running in the AM vs PM is vastly different. My body doesn't feel awake in the morning, and I end up moving/swinging in ways that make no sense. Long ago (hehe), when I dunked, caffeine would wake me up in the morning. Since i'm caffeine free (for probably a year now), I need to figure something else out. For now, i'm thinking of:
- waking up earlier (and sleeping earlier)
- cold shower
- jump rope

Oh also I'm going to be eating more bananas and adding salt to my beverages.

Unfortunately I may not run until after this tennis tournament. I'd love to "feel good" during this tourney.



10/27/2015

sleep = 7 hours

bw = 171
soreness = calves, quads
aches = both ankles (right especially), back
injuries = toes (these blisters/bruises hurt like a MFQR)



Food

- orange juice



Session: Morning

tennis:
- 2 hours
- felt horrible
- hit pretty bad too
- ankles/calves completely dead, toes hurt bad



Food

- kefir



Food: Lunch

- friday's
- spinach dip + tortilla chips
- chicken tenders + fries
- oreo cookie desert



Session: Evening

tennis:
- 1.5 hours
- lefty hitting: very good
- serves: decent, still working on continental grip + pronation



Food

- 6 bananas
- greek yogurt
- 2 glasses of water + lemon



Food

- chocolate soy milk

13088
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 27, 2015, 12:22:18 am »
10/26/2015

sleep = 8 hours

bw = 171
soreness = none
aches = none
injuries = right knee slightly

TONIGHT (after both training sessions)
soreness = calves (left especially), quads
aches = ankles, back, hips, hands
injuries = left shin, right plantar fasciae, blood bubble on 5th metatarsal (right foot), some toes (callus)

fml ^ :)



Food

- orange juice



Session: Morning

tennis:
- 2 hours
- hit good, powerful

run:
- ~3.4 mi
- mostly midfoot
- felt slow, but decent



Food

- tons of fruit
- 2 greek yogurts
- water + lemon



Food: Lunch #2

- chicken sandwich
- pita chips
- water + lemon



Session: Evening

run:
- ~3.4 mi
- ran shirtless, felt great :f
- decent.. 1/2 of the way using heel strike, other half using mid foot (faster)

tennis:
- 1.5 hours
- mostly lefty & serves
- working on pronation during serve, to get more power

neutral grip pullups:
- BW @ 10

parallel bar dips:
- BW @ 7

chinups:
- BW @ 8

parallel bar knee ups:
- 15

single leg rdl (free leg bent, extending at the hip):
- BW @ 10 each

wide grip pullups:
- BW @ 4

single leg rdl (free leg straight, extending at the hip):
- BW @ 10 each

calf raises:
- BW @ 20



Food

- rice and kidney beans, and jalapeno
- 2 greek yogurts
- water + lemon
- chocolate soy milk



need to make sure i don't wreck my feet/shin, tennis tourney this weekend :F

so might run heel->toe for the rest of the week.

pc!!!

13089
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2015, 11:19:59 pm »
yup like LBSS said, include the weight of the bar.. kind of cool tho, now all of your lifts have gone up :f

13090
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: October 26, 2015, 11:17:05 pm »
Quote from: Eric on October 26, 2015, 07:03:36 pm
http://www.bbc.com/news/health-34615621

 :( :( :ffffffuuuuuu:

Oh well, I'm not a big fan of the processed meats tbh, once in awhile but I used speedy sauce on chicken this weekend and it made it bearable to eat so I guess I can stick with that.

Also, part of my lower lip is twitching...idk its weird

red meat (steak/burgers) is the only thing on that list that I really eat. I'm eating much less meat lately tho, feels good. If I had been food journaling before I quit my job, you'd see beef daily (basically). eek

pc!

13091
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: October 26, 2015, 11:00:32 pm »
simple calculator distance/pace

http://www.coolrunning.com/engine/4/4_1/96.shtml

13092
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 26, 2015, 10:58:35 pm »
Quote from: Mutumbo000 on October 26, 2015, 10:21:56 pm
This will be my new journal now!

Basically for the last 2 years I've been slack and let the 9-5 life take over. I've gotten fat and lazy and want to get back to living a healthy lifestyle again. I'm still not going to go back to the gym because I don't enjoy it and life is too short to waste time doing stuff you don't want to do. However, I will be doing body weight exercises, playing basketball, and doing cardio through tempos/sprints. Most importantly I am modifying my diet by not overeating and limiting the amount of fast food I eat.

Current Weight- 96KG
Waist- 43 inches above the belly button/40 inches below the belly button.

Goals-
Lose weight & have a healthier lifestyle.

nice man, sounds like you're about to get really serious & keep things simple. good combo.

looking forward to the progress.

pC!

13093
Injury, Prehab, & Rehab talk for the brittlebros / Re: long article on stretching
« on: October 26, 2015, 05:50:36 pm »
nice find. reading the stretching article.

13094
Tennis / Re: The FEDERER Thread
« on: October 26, 2015, 04:30:49 pm »
slow motion

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

13095
Tennis / Re: The DJOKOVIC Thread
« on: October 26, 2015, 02:13:34 pm »
slow motion serve

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

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