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Messages - adarqui

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13126
Tennis / Tennis Mistakes
« on: October 22, 2015, 02:58:25 pm »
mistakes

13127
Tennis / Re: The NADAL Thread
« on: October 22, 2015, 02:58:12 pm »
<a href="http://www.youtube.com/watch?v=HPP1R1Gumq4" target="_blank">http://www.youtube.com/watch?v=HPP1R1Gumq4</a>

13128
Tennis / Re: The DJOKOVIC Thread
« on: October 22, 2015, 02:09:47 pm »
nice court level view

<a href="http://www.youtube.com/watch?v=O2CEIy9xyLM" target="_blank">http://www.youtube.com/watch?v=O2CEIy9xyLM</a>

warmup before the match:

<a href="http://www.youtube.com/watch?v=M8msiRznc8o" target="_blank">http://www.youtube.com/watch?v=M8msiRznc8o</a>

13130
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 22, 2015, 12:27:24 pm »
did you hear, andre ward signed a 3 fight contract deal with HBO and of the fights has to be with kovalev.
so it seems he will be moving up to 175lbs weight.
 :-\

whoa!!!!!!!!!!!

epic. kovalev/ward will be a great fight.

13131
Nutrition & Supplementation / Re: Kefir
« on: October 22, 2015, 12:05:25 am »

13132
Nutrition & Supplementation / Kefir
« on: October 22, 2015, 12:04:41 am »
kefir

13133
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2015, 11:58:42 pm »
10/21/2015

sleep = 10 hours
- slept in today, no alarm clock.. skipped morning workout

bw = 168
soreness = hamstrings, calves
aches = left achilles slightly
injuries = right knee slightly



Food

- orange juice
- greek yogurt



Food

- watermelon, honey dew, banana, pineapple
- greek yogurt
- chocolate soy milk



Session: Evening

jog, jump, and sprint:
- 3.4 mi
- 10' hoop jumps after ~0.5 mi
- first ~1 mi, very short sprints, max effort 4 stride
- last ~2 mi, jumps: these jumps felt so good.. really working on pushing off my toes

^- hoop jumps:
- L-SLRVJ: ~10'4/10'5, 3 jumps total
- R-SLRVJ: ~10'1, 2 jumps total
- on third jump of L-SLRVJ, all quads "cramped".. hehe. was my highest jump though.

neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 7

single leg rdl:
- BW @ 10

chinups:
- BW @ 8

single leg calf raises:
- BW @ 15



Food

- big salad: goat cheese, pollo tropical chicken, spinach, lettuce, carrots, mushrooms, green peppers, cucumber, croutons
- kefir (honey & strawberry, OMG)



Session

stretching

13134
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2015, 11:47:14 pm »
Try MyFitnessPal if you are not using it ( or something similar ) already, you will love it. I stopped using it now that i am on a bulk phase but definitely bringing it back when i start cutting again.

nice, never used that.

13135
News, Announcements, & Suggestions / 10/21/2015 downtime
« on: October 21, 2015, 11:44:33 pm »
linode (our VPS/hosting service) broke. but it's back!

pc

13136
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2015, 12:03:21 am »
10/20/2015

really glad i'm journaling my diet now.. it's helping bigtime.


bw = 169
soreness = hamstrings, quads a little
aches = both ankles, back slightly, left bicep from my cellphone strap (when running) (if i wear it too low it bugs me), 2nd metatarsal bruising (front, callouses)
injuries = right knee slightly



Food

- orange juice
- i love o.j first thing in the morning.. :)



Session: Morning

tennis:
- 2 hours



Food

- foot long veggie sub from subway
- small bag jalapeno chips
- greek yogurt



Food

- greek yogurt



Session: Evening

jog, jump, and sprint:
- 7.x mi
- ran really good
- feeling bouncy/light
- got in some 100-200 strides, one 500 strider

got a few jumps in at a hoop, ~1mi in to my run:
- L-SLRVJ: 10'3
- R-SLRVJ: 10'

neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 7

chinups:
- BW @ 7

double leg calf raises:
- BW @ 20

was going to squat but, wimped out.. was too cold/completely drenched.




Food

- fruit: watermelon, honey dew, banana
- greek yogurt
- orange juice
- part 2 of the same meal: chocolate soy milk + another greek yogurt



Session: Stretch

stretching

13137
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2015, 11:55:49 pm »
You gotta be part terminator or something, Idk how you function on such little food haha.  Your whole day is what I'd eat in 1 meal and 1 snack lol

haha!

it's funny, the more I eat, the slower/more tired I feel.. when I eat light, I start to become a terminator :f

i'm really enjoying eating more 'vege' lately. I think I ate less today than yesterday, feel gr8.

pC!

13138
I'll put it as a cover on facebook.

nice. someone linked me to it, said it was some photo a .au photographer took.

13140
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2015, 12:04:54 am »
10/19/2015

bw = 171
soreness = hamstrings, quads
aches = back, left ankle/achilles
injuries = right knee slightly



Food

- orange juice



Session: Morning

tennis:
- 2.5 hours
- decent



Food

- fruit
- greek yogurt



Food

- greek yogurt



Session: Evening

jog & sprint:
- 7.x mi
- moderate sprints, a bunch of 100-200 striders, 1 x ~500 stirde
- good
- decent fast
- my diet leading up to these runs is solid, helps to make me feel light/focused/fast, not lethargic

neutral grip pullups:
- BW @ 9

parallel bar dips:
- BW @ 6

pullups:
- BW @ 7

single leg squat:
- BW @ 10 each




Food

- banana
- chicken sub (with feta/tomato/cucumber)
- ministrone soup



Food

- chocolate soy milk
- greek yogurt



Session: Evening

stretching

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