Adarq.org

im on a surprise vacation..


10/09/2012

BW = not sure in morning, at night though, 180.. HEH
SORENESS = quads a bit, hips a little, low back slightly
ACHES/INJURIES = left big toe slightly (old injury resurface a little), hips a little, low back a little
FATIGUE = moderate

i feel decent though.. just small little aches/soreness

SESSION: light
- 5 sets of DB rear fly, DB front raise, DB lat raise.. all types of reps on these, shoulders destroyed.. nice pump in traps.
- some hamstring/core/glute activation stuff

done



i'm so stuffed..

tomorrow ill prolly jumpjog, then do a circuit of single arm db overhead press, deep ssbar squat, single arm db row, ssbar calve raise.. then finish with bicep stuff and maybe a set of db bench

peace!@$

<a href="http://www.youtube.com/watch?v=S-zcA_mOa94" target="_blank">http://www.youtube.com/watch?v=S-zcA_mOa94</a>
Pretty cool explanation on how the cheetah is built for speed.
"A massive chest holding huge heart and lungs to pump fuel to the muscles. Legs long and light with an extended achilles tendon for superior shock absorption...but the cheetah's legs are long and fragile so how do they achieve long strides? Most people assume that cheetah's speed is generated from their legs. They must have very powerful legs. It's actually on their spine. About 60% of a cheetah's muscle mass is packed onto its spine so if you combine that with its long legs you get an animal which has an average of a 23 foot stride length".

Also says a cheetah can cover a football field in 3 seconds. Crazy!!!

great find..

it must be incredible to watch a cheetah hunt, in person.. those gazelles are no joke too, very fast.

can't help but smie when they are discussing the cheetah's stats, freakin nuts.


on a side note, lately i've been looking at my dog's tongue and just feeling 'less human'..  it's identical to ours, evolution is just mindblowing.

edit: eyes + tongue

dogs <3

10/8/2012

BW = 174
SORENESS = low back, hamstring tendons, groin
ACHES/INJURIES = left toe a little
FATIGUE = moderate


jump-jogging > *


SESSION: drenched

~3 mile jump-jogging run:
 - seemed to get up a little better off each leg.. left especially
 - this stuff kills my HR.. mixing in SLRVJ's while jogging increases fatigue quite a bit
 - low back was kind of painful, slrvj's seem to be bugging my back, but that will adapt
 - pretty tired at the end of the jumpjog.

S1: neutral grip pullups: BW @ 8, 8, 8
S1: CRAZY-DEEP SSBAR SQUAT: 75 @ 10, 125 @ 10, 145 @ 10, 165 @ 5, 185 @ 5
S1: single arm DB bench press: 40 lb @ W, 50 lb @ W, 60 lb @ (R=10,L=7), (R=8,L=5)
S1: SSBAR CALVE RAISES: 75 @ 20, 125 @ 20, 145 @ 20, 165 @ 20, 185 @ 10

single arm DB curl: 30 lb @ (R=12,L=13), (R=12,L=14)

good workout..

back is real sore though, and groin is sore.. i hate when groin is sore, always worries me..

all in all, i feel wrecked.

happy about my numbers after those runs.. the jumpjog really fatigues me, so my lifting numbers are a good sign imo.

pC

I don't have a jump rope at the moment, but if that is the best option I will go with that. Any suggestions of a good cheap one? Do you think Walmart would sell a good one? Also what do you recommend as far as the jump roping, do you still have that YouTube vid of a jump rope recovery session?  Thanks for your reply man

it's definitely the best option IMO.

sports authority has a good quality, cheap nike rope.. as far as what i recommend, eventually getting a buddy lee speed rope.. but start out with a cheaper rope like the one at sports authority.

here's the buddy lee rope i have, it's really fast, and it's not even the fastest one he offers:

http://www.buddyleejumpropes.com/complete-rope-systems/font-colord4d4f7dfontbuddy-lees-rope-master-jump-rope-redblack



here's the nike rope that i used to use, from sports authority.. i can't find it on sports authority's website, so here's a link from sears:

http://www.sears.com/nike-speed-rope/p-SP102A18691S6313067406P

but really, any of those ropes at sports authority will due, as long as they are close to 9'..



here's the recovery vid: <a href="http://www.youtube.com/watch?v=ePY6-xrTYiI" target="_blank">http://www.youtube.com/watch?v=ePY6-xrTYiI</a>

lots of fun little variations in there that will TOAST your heart rate.

peace man!

Quote from: adarqui on October 08, 2012, 12:31:12 pm

how to compensate for that? i mean I could just change the color of the dropdown menu tab when there's new posts, which would alert you of new posts.. as soon as you hover it, you'd get the big menu etc..

peace man

That's not really a problem, when i said hover over the menu and it should drop down, the menu at the sides are the different forums that will be on the menu, then you can have those different menu's with different colours to indicate new post, then you would go to the sub topics, which will also have colours to indicate, which topic has new posts in them and which don't.

Example

if progress journals has new posts in them it would be as follows.

                ADARQ   \/  - Arrow
                                                         
 | Adarq.org Special Content >|
 | Performance Training Blog > |
 | Adarq & LanceSTS - Q&A   > |
 | Progress Journals & Expe > | a fast and explosive donkey |
 | ....
 | and other options

and clicking on the threads could create a pop up box like you did with the conversion tools, which displays the latest unread posts, in order and also an option to go to that thread.

Also i can see the list is long, you could make the Options be the options you have used in the forum i.e. Introduction Area, Blog Section, Members Area

and then a sub option would like in Members area would be journals, call em out, quitters, etc.

and then a sub sub option would be the threads in that sub sub option in order of new to old, with colors indicating if you it is new and wether you have read it or not as when you log in and accidentally log out the new posts are gone only the ones you have posted in.

 ADARQ.org v2.0    \/ - blue is just an example anything,
|
| Introduction Area  >|
| Blog Section          >|
| Members Area      > | | Adarq.org Special Content >|
| Performance Area  >| | Performance Training Blog > |
| ...                             | | Adarq & LanceSTS - Q&A   > |
                                  |  | Progress Journals & Expe > | a fast and explosive donkey |
                                     | ...
so what do you think

nice pseudo-design!@... ya i was starting to not like the idea of getting rid of the left nav column.. so i think the way you propose is best.. we'll have the nav on the left, with easy expansion like you mentioned.

i really love refreshing and seeing boards highlighted as new posts & being able to click through real fast.. with your idea of expanding menus, it's going to be really sick.

off to lunch! ;d

Quote from: adarqui on October 08, 2012, 11:41:32 am

Quote from: LBSS on October 08, 2012, 11:31:09 am

yup, clicking and dragging worked. not intuitive though.

ok cool least it worked.. ya maybe ill just put a regular scrollbar and get rid of iscroll.. just need to do custom scrollbars because i hate the default ones.. never did that, dont even know if it's 100% possible.

pC

The drag menu thing would have been cool on a touch screen, i guess.

what if we got rid of the menu as a whole and keep the forum style navigation you had in the old forum ..  ... maybe.

how about a drop down menu like in windows explorer, file, but it says menu, click on it, a list of all the topics and then you hover mouse over one topic i.e. progress and journals which has an arrow next to it and that will display another menu to the right with the list of all the threads in order of most new to most old like in the forum and click on that to direct to it. we want an internet style look to it and not a windows explorer look to it.
if you get what i mean.

i will try and create an example if possible.

edit: i found something a bit like what i was talking about, looks nice but you can adjust to suit this site. 

http://www.webdesigndev.com/wp-content/uploads/2009/07/fancydropdown.html

but in those options you can expand to sub-options and have whatever colour you like for new and old posts)

hello.

great idea.

thanks.

:F

ya that sounds alot better than the touch scroller I have.. good stuff.. then the forum width will go back to normal (so to not compensate for the scroller)..

love it.

i can picture it, hover, menu displays with forums, then hover specific forums to see latest/unread posts.. sounds diesel as f*k.


shit.

the only advantage that the scrollbar has on the side, is that as i'm navigating i can see which boards have new unread posts without me having to go out of my way to 'hover a menu'.. hmm.

how to compensate for that? i mean I could just change the color of the dropdown menu tab when there's new posts, which would alert you of new posts.. as soon as you hover it, you'd get the big menu etc..

peace man

i wish there were places to hike around here.. instead i have to just walk 8 miles on a sidewalk.

hiking must be fun.

(especially with gf.)