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Messages - adarqui

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18931
Mixed Martial Arts / UFC PRIMETIME - Brock Lesnar vs Cain Velazquez
« on: October 07, 2010, 05:38:40 am »
this is a good one

<a href="http://www.youtube.com/watch?v=xg1qbpQ5_Eg" target="_blank">http://www.youtube.com/watch?v=xg1qbpQ5_Eg</a>

<a href="http://www.youtube.com/watch?v=vYK8azvOaug" target="_blank">http://www.youtube.com/watch?v=vYK8azvOaug</a>

i don't see brock winning this one based on his last fight, cain won't gas.. and cain's striking is much better.

peace

18932
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 07, 2010, 03:54:38 am »
10/6/2010

BW = 154
soreness = hamstrings a little (but towards the evening, doms)
aches/injuries = tops of feet feel better, generally feel ok, upper back a little, lower/mid back a little more
fatigue = alot

legs felt surprisingly good considering the squat volume last night.. felt strong, just a little sore.

workout: tired of walking, basketball dribbling
- 2 hours of basketball dribbling, surprisingly handles were good.. i wanna make more dribbling videos and get my skills up for when i play games to get in game dunks etc.. so i'm going to work on my bball stuff again, will probably do long dribbling/skill sessions instead of walking.


interested to see how i feel tomorrow, going to do some jumps in basketball shoes probably, then do some filming for a change of direction drill, then squat (high volume again).. thats the plan.. saturday's dunk session has left me with some fatigue i think, major 'mental' fatigue heh..


this is interesting... VMO = 15.5, thigh = 21.5, calf = 14". check my measurements from july:

Quote
july 25, 2010:
height: 6'1
weight: 160 lb.
bicep: 12" (greek=15.9)
vmo: 16" (+1")
thigh: 23.5" (+.50") (greek=23.4)
calf: 13.5" (greek=15.0)
navel: 31" (greek=30.9)
forearm: 10.5" (greek=12.Cool
wrist: 6.8"
glute/hip: 40" (greek=37.6) <-- greek = owned
measured-foot-length: 10.5"
foot-width: 3.5"
index-toe-length: 2.25"
arm-length: 30"
wingspan: 74"

hahahahahah@$!@$!@$!@

so, i'm down 6 lb, my thigh is DOWN two inches WTF.. but my vmo is down .5 inch and calf is up .5"... the thigh thing is very odd.. calfs i understand, cause of all of the high rep reactive work i've been doing.. perhaps thigh is down because i havn't been sprinting/ghr'n, but two inches wtf?

those high rep bodyweight walking lunges really helped get my thighs/vmo JACKED.. just can't do them at night, too risky..

anyway, interesting & unacceptable concerning lean mass..

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/measurements/msg9474/#msg9474

18933
Program Review / Re: Jump Manual
« on: October 06, 2010, 10:50:41 pm »
millionaire son!

<a href="http://www.youtube.com/watch?v=DMm5eOaG-EQ" target="_blank">http://www.youtube.com/watch?v=DMm5eOaG-EQ</a>

18934
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: October 06, 2010, 10:47:57 pm »
Quote from: cowed77 on October 06, 2010, 01:37:48 pm
Quote from: cowed77 on July 19, 2010, 12:37:37 pm
week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135
pullups
20, 12

not too good, i alr hv  these numbers like 10 weeks ago...

right well we have to hit higher numbers this time around..

how did the jumping go, or did you not do any? the max effort jumps prior to the reactive work/lifting etc.

18935
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 06, 2010, 10:46:34 pm »
Quote from: Zetz on October 06, 2010, 05:46:59 pm
Quote from: adarqui on October 06, 2010, 04:09:23 am

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?



Reactive work felt pretty good actually. Stomach felt a little uncomfortable from the stiff ankles during pogos and tuck jumps, but other than that it was good. My distance increased up to the fourth time on two legged bound, which I found interesting since I wasn't ever trying any harder.

ya that's because your body was handling the force better on each landing.. consistent reactive work will have that transfer over to jumping/sprinting etc.

18936
MOVIES & ENTERTAINMENT & SHeeT! / The Social Network - facebook movie
« on: October 06, 2010, 10:27:35 pm »
good movie, loved it.. production/directing was really nice too.


adarq gives it two thumbs up :F

also, the 'computer hacking' portion of the film was actually legit, not some matrix 3d bullshit you see in most movies.. *nix shells, wget scripts, php/sql bugs, cool ;d

peace

18937
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2010, 02:15:19 pm »
no soreness at all in my legs today AND last night i was possibly the most flexible ive ever been in my life, odd.. was putting chin on knee during my hamstring stretches with no discomfort, might have had something to do with my jumping being so jello. quads easily made heel go to butt.



Quote from: PoPe on October 06, 2010, 07:30:39 am
Quote from: adarqui on October 06, 2010, 04:54:43 am
... i laced my shoes up tight 2 days in a row for quite a long time, must have something to do with it..

ordered a weighted vest :D


peace

yaa man, i gota lace up tight for bboy sessions, i kno the feelin on top of ya foot after bouncing around  tight up.
find ur peroneus tertius and giv that sum massage, relieved a lot of discomfort for me. might help u if u experiencin the same thing xD

i stretched it out good last night, helped a bit, woke up today, so far feeling alot better.. gonna wear my bball shoes today, they have alot of cushion etc..




Quote
how heavy is the vest? can u custom the weight??

peace

its no weight, you can put weight plates in it, 2.5-10 lb plates, which i have, so, we'll see how that goes.. if it's bad ill buy little insert weights for it, but i think it'll be good.

i'm going to be out until tonight, food/movies @!$!$

bbl

18938
K1, Muay Thai, Kickboxing / Re: K1 Fights - Videos
« on: October 06, 2010, 05:52:40 am »
Quote from: LanceSTS on October 05, 2010, 07:29:42 am
Sick k.o.!  I remeber when Overeem fought at 205, now he is 255-260 ripped.  It was funny when all the pride fighters came to the u.f.c. with the more in depth drug testing, alot of the better/more well know guys didnt, Overeem, Mark Coleman (until he cleaned up and came in 50 lbs lighter as a light heavyweight), Kevin Randleman, etc.   

ya, they all came in way weaker than they were in pride.. shogun was injured originally so no idea how he would have really come in, right now he's killing people.. rampage came in a beast, but he's naturally a beast.. most all of the pride guys though got their asses handed to them. i would have loved to see fedor/overeem in ufc but that'll probably never happen.. gomi got SCHOOLED, who knows though, he might be able to do something.. no one is going to mess with frankie edgar though, he is very impressive, he schooled bj penn twice, worse the second time, don't see anyone messing with him for a while.

peace

18939
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2010, 04:54:43 am »
the tops of my feet are killing me so bad, i laced my shoes up tight 2 days in a row for quite a long time, must have something to do with it.. waffle racers, i can tighten them up pretty hardcore and i have to be careful with it, think i had left them tight for too long....... sheeeeeeeeeeeeeeiiiiiiiiiiiiiiiiiiiiit... 'tops of feet' are throbbing heh.

ordered a weighted vest :D

dusted off my basketball shoes, will jump with them on thurs.

peace

18940
Pics, Videos, & Links / Re: squat form check
« on: October 06, 2010, 04:45:30 am »
Quote from: vag on October 06, 2010, 03:58:23 am
Quote from: adarqui on October 05, 2010, 05:26:03 pm
i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

The guys here are pussys , most gyms don't even have a squat rack and this one that im going and has a squat rack uses normal bars , not only for squats , everywhere , bleh!
Previous gym had nice oly bars ( even the small EZ bar had thick rotating ends ) but no squat rack , meh...
There's a new gym opening near my home and it looks like a good one, lets see...

damn that SUCKS.. hope this new gym has oly bars, i can't imagine them not having oly bars, any new gym should have them?!@?!$?!@

crazy

18941
Mixed Martial Arts / Re: Best Martial Arts Instructor EVER - MasterWong
« on: October 06, 2010, 04:30:58 am »
Quote from: ghettoracer on October 05, 2010, 10:14:21 pm
<a href="http://www.youtube.com/watch?v=v850ZB6PVTo" target="_blank">http://www.youtube.com/watch?v=v850ZB6PVTo</a>

inside i'm so young!  lol.  hahahah.  his chat shows are awesome!

damn that was hilarious, but this guy is a nutcase.

18942
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 06, 2010, 04:09:23 am »
Quote from: Zetz on October 05, 2010, 10:08:44 pm
Day 1 on Adarqui's program.

- Warmup: Light jog, hurdle mobility drills.
- SPRINT WARMUP: 5x10 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 180 lbs.
- GHR: 1x5. Cut short because I felt like I was going to pull my right hamstring.
- CALF RAISE: 4 x 10 w/ 80 lbs.. At first I thought it wouldn't be enough in the end, but it was. Must be because I've never really done much calf work with weights.

- Dips/pullups/core rotation. 3x8 dips, 3x8 pullups, 3x8 pikes. Done in supersets.
- Stretch.

My right hamstring started feeling a little off after my first set of squats. Doing squats wasn't a problem but when I got to the GHR I felt like I was going to pull it. Decided to cut it short to avoid injury.

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?


Quote
For a post workout shake I used:
-1 banana
-2 eggs
-2 scoops of pinole (Mexican powdered corn drink mix. Seems to be pretty good for energy and it has some protein in it. Usually I'll use it whenever I don't use whey protein or whenever I've run out.)
-24 oz. milk (about, didn't really bother measuring)


raw eggs dayyuumm.

peace

18943
Pics, Videos, & Links / Re: Weighted Vests
« on: October 06, 2010, 03:09:37 am »
just ordered MIR vest, weights not included, can just put plates in it though etc.... IT JUST GOT REAL BREH@!$!@

18944
Progress Journals & Experimental Routines / arowe PR RVJ
« on: October 06, 2010, 01:47:21 am »
BALLER STATUS.


BALLER F'N STATUS.

18945
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2010, 12:59:18 am »
big PR tonight!@$!@ <-- HEH

10/5/2010

bw = 154
soreness = glutes slightly
aches/injures = top of feet really achy, couldnt even tie shoes tight tonight during jumps, right plantar fasciitis possibly
fatigue = feel good

workout: vertec jumps + strength
- warming up on rim jumps, didn't have the kind of pop i expected but i was like whatever.. put up vertec
- SVJ on vertec: 122" touch WEAK
- 1-step RVJ on vertec: 128" WEAK
- L-SLRVJ: 3 jumps, 122" touch bwahahahah, leg collapsing
- bad-jumps: probably around 12-15, collapsing in plant and jumping into the vertec, actually jumping into it.. PR PR PR.. i don't think i've ever had that many bad jumps in a session ever haha.. my legs felt good all day but when i started my jumping, my mechanics/plant was so wrecked, shit was insane..
- somehow i had massive jello legs, everything was off, CNS was haywire

- pin 11 squat: 225 @ 6 x 10, 245 @ 2 x 5
- ^^ basically falling asleep in between sets 5 through 8, "overtraining basically".. that squat volume made my eyes really tired, i might fall asleep early.. cool




ok well, i definitely can't overdo the tuck jumps the day before jumping, i got a bit greedy.. i really have to get my squat alot higher, it's pissing me off now.. hitting the volume was fun, but i need to be able to rep 315 like that.. i plan on squatting again for volume on thursday, even though i have to be fresh on saturday.. squat needs some priority right now, jumping will be decent, but squat needs to go up.. i'll reduce fatigue when i need to jump & caff up still.

if all goes well, i'll do this:

thurs = jumps + plyo + high vol squat
sat = dunk session + high vol squat
mon = jumps + plyo + high vol squat
wed = jumps + plyo + high vol squat
saturday = dunk session + plyo + high vol squat

etc


peace

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