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Messages - adarqui

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19441
Performance Training Blog / Re: What to eat to peak performance
« on: September 06, 2010, 06:06:23 pm »
Quote from: zginphil on July 31, 2010, 09:46:19 pm
daybefore lots of spinach and protein mod carb. ~8 30 dinner= salmon  sleep at 11 30.

wake ~7

7am  breakfast= healthy cereal, 10 oz spinach
9 or 10 am= chicken
1 pm= more spinach plus 1-2 banana
after 1pm lunch= nap 30 min, wake at 2
at 5pm spinach
8 30pm= coffee
9pm= vert pr

EDIT- on the day of my 37.5 slrvj, i had a big glass of prune juice and took a shit at least 1-2x per hour from 8am- 3pm. probly lost a TON of bodyweight

lol nice.. i always take tons of shits before PR'n too :) mostly from bananas though.

19442
Article & Video Discussion / Re: Simple Dynamic Warmup, Activation, and Cooldown video/article
« on: September 06, 2010, 06:04:33 pm »
Quote from: BMully on September 06, 2010, 03:42:20 pm
quick question...if i do my whole dynamic warm up, takes me 30min and that's if i don't stop and hustle..........should i try to do this more often? i mean when i start doing it, i am more flexible than anyone at my school even..super flexibility when i get this dynamic warm up rolling....but time is a killer, so i do a shortened version..just go find a wall, do leg kicks, but kicks, side kicks...and almost eveything else you can think of



well i mean, whatever warmup makes your session better is the one to do, but, time constraints are an issue.. i'd do that long warmup of yours before important sessions, abbreviate it when you need to, like you've been doing.. most people can't warmup for 5 minutes and be firing 100%, it's usually going to take 15+ minutes to really wake up.

pc

19443
Basketball / Re: The "Regular people dunking thread"
« on: September 06, 2010, 06:00:08 pm »
YOOO!!! check 1:06, nasty.. pretty cool vid with the fall & then coming back and tearing it up ridiculous.


19444
Pics, Videos, & Links / Re: I AM BACK!
« on: September 06, 2010, 04:50:51 pm »
Quote from: Raptor on September 06, 2010, 10:01:36 am
Yeah but it's so boring and depressing... I can't really stand to do all this while watching others do real training...whatever

it's not boring & depressing to me.. regardless, athletes do things that are "boring" and things that they "dislike" all the time to get better.
 

19445
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2010, 06:24:12 am »
Quote from: Flander on September 06, 2010, 06:18:30 am
Quote from: adarqui on September 06, 2010, 06:12:15 am
Quote from: Flander on September 06, 2010, 06:02:09 am
Quote from: adarqui on September 06, 2010, 04:58:23 am
Quote from: Flander on September 06, 2010, 02:14:46 am
Quote from: adarqui on September 06, 2010, 01:51:05 am
Quote from: cowed77 on September 06, 2010, 01:43:26 am
fuck, i just tried it once like 5 mins ago, finger on neck.
abt 60 beats for 1 min. damn  :(

a RHR of 60 isn't bad for power athletes btw, though RHR is a good marker for how in condition someone is, people with insane aerobic + anaerobic conditioning don't have high RHR's.. also, if you want to compare to mine, you'd have to lie down for 5 minutes just relaxing then measure, that's how i measure mine.. it's still low regardless of doing that, but say my 42 might have been 48-50 if i just went from standing up to sitting down + measuring.

peace!

Yeah. I just measured mine to 70 sitting at the computer and working.

ah.. it should get lower with some of the stuff we have planned.


Yeah. To be fair, I had just walked up a flight of stairs. But anyways.

that'll skew it for sure hehe!

Yeah. its not helping.

Damn man. Were going to become beastly beasts. Im aiming for the guy bmully posted in the track and field section  ;D

ya you got to get on that level, that guy is intense as fuck.

good things to come !@$!@

19446
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2010, 06:12:15 am »
Quote from: Flander on September 06, 2010, 06:02:09 am
Quote from: adarqui on September 06, 2010, 04:58:23 am
Quote from: Flander on September 06, 2010, 02:14:46 am
Quote from: adarqui on September 06, 2010, 01:51:05 am
Quote from: cowed77 on September 06, 2010, 01:43:26 am
fuck, i just tried it once like 5 mins ago, finger on neck.
abt 60 beats for 1 min. damn  :(

a RHR of 60 isn't bad for power athletes btw, though RHR is a good marker for how in condition someone is, people with insane aerobic + anaerobic conditioning don't have high RHR's.. also, if you want to compare to mine, you'd have to lie down for 5 minutes just relaxing then measure, that's how i measure mine.. it's still low regardless of doing that, but say my 42 might have been 48-50 if i just went from standing up to sitting down + measuring.

peace!

Yeah. I just measured mine to 70 sitting at the computer and working.

ah.. it should get lower with some of the stuff we have planned.


Yeah. To be fair, I had just walked up a flight of stairs. But anyways.

that'll skew it for sure hehe!

19447
Pics, Videos, & Links / Re: I AM BACK!
« on: September 06, 2010, 06:08:47 am »
Quote from: Raptor on September 05, 2010, 07:04:05 am
Hey thanks Enzo. My thinking process is to pretty much rest now in the Autumn since there will be raining etc outside... so basically I need to rest as part as my training process if you will (and if I will :P). I'm training with pretty much no rest at all (consistently) for like 1 year+, maybe it's time to give the body some due respect and let it recover. I could still do core work and maybe some kind of one-leg RDL... pure hip extension, low volumes, just for the sake of it. And upperbody work, bodyweight work (pushups, pullups etc).

Then if I get healthy, and if my injury is overuse-related (it would appear so) - then I might get healthy again. I'm also thinking of switching to low bar squats and I plan on getting into that using box squats first to learn to sit back more...

I have an amalgam of things in my head... I even plan to write an article about the "perfect plan" (yes, pretentious words here) with a thorough analysis of whatever a "perfect" plan should contain from all the standpoints of training (that includes a lot of stuff).

Anyway, regarding the bounds: I think you can still do one-leg consecutive bounds on the left leg... there's nothing that can stop you since the right knee is the injured one... just make sure you're fit enough to do them so you don't injure that too. I'm doing them (I won't from now on) and I'm always thinking "be careful, be focused" when I'm doing them so that I don't get injured.

These were the last ones that I did:

<a href="http://www.youtube.com/watch?v=sXzpg-ylt9I" target="_blank">http://www.youtube.com/watch?v=sXzpg-ylt9I</a>

raptor, let's say you do rest, if you just do an hour of walking every day for a few months and kept a clean diet, with some bodyweight upper/bodyweight lower (like the rdl stuff/glute bridge/hamstring iso/calf raises), you could get really lean (which was on of your goals) and end up feeling pretty good :)

i know you've wanted to lean up for quite some time, now would be a good time to do it considering the knee injury.. like always, my mindset is improve something in the face of an injury, there's still plenty of things you can improve while resting to recover from this knee injury.

peace!

19448
Pics, Videos, & Links / Re: I AM BACK!
« on: September 06, 2010, 06:01:12 am »
Quote from: ESav15 on September 05, 2010, 06:20:32 am
Quote from: adarqui on September 04, 2010, 04:22:57 pm
DUUUUUUUUUUUUDEEEEEEEEE

ENZO IS FLYIN.




i knew you'd be back, just didn't know when.. but i didn't expect that kind of comeback LOL.. ridiculous.

those dunks were better than any i've seen you do.. well maybe a few from way back were just as good, but these had some serious aggression/passion behind them, so ya these are the best i've seen you do :P

i love it man! big respect to you for getting everything back on track.

i woke up not wanting to dunk today, but i feel like trying to destroy a rim now hahah.




my yotube comment:

"this video is amazing.. i bow to you.. you are jumping higher than before, look even stronger/more in shape.

raptor mentioned bounds, but remember, keep it simple and don't do any dumb advanced stuff.. whatever you've been doing has been working great..

im seriously impressed.

thanks for the shoutout too..

peace man, really looking forward to your next video."







peace!@$$@!%!@

a lot of replies!
I don't know where to begin from guys!

thanks for the kind words andrew. I've been on a rollercoaster, emotionally speaking, for quite a long time now, overthinking about what I had to do with my knee, staying madly focused on every little message from my body, going mad each and everytime some weird shit happened...when they told me I could play, something in my head switched on.

Bottom line is: I wanted it so bad. It was all about mind over matter for me. And if my mind was strong enough, I owe that to you and all the other guys working hard and motivating me.

ya man i've been in your shoes before quite a few times, i've needed CT scans/MRI's but i didn't have insurance since high school, so i had to eventually come to what you came to.. just get back to work and get healthy, and try to avoid stuff that really bothers it.. that's why i knew you'd be back.. sometimes all of this advanced medical "technology" can actually be detrimental.. i mean, imagine if we didn't have any of this: most injuries we get, we'd have to somehow adapt in order to tolerate or heal up, we wouldn't just roll over and die. you were pretty "depressed" there for a while, but that was more of a period of re-charging for the road ahead that you took, to get back on track and more explosive than before.

Quote
Yesterday was my birthday. I couldn't buy myself a better present than that video ahah!.


ah!!!!!!!!!!! late happy birthday dude!

ya man, you should definitely be proud of that video.. i mean i'm going to sticky this thread because man, so many people go down roads like that and just give up, then find themselves way worse years down the road.

peace man

19449
Pics, Videos, & Links / Re: beast
« on: September 06, 2010, 05:50:17 am »
remember this guy? he has a nasty vert, "olympic" bob sled or something, i forget..

<a href="http://www.youtube.com/watch?v=vOwedV1enNA" target="_blank">http://www.youtube.com/watch?v=vOwedV1enNA</a>

19450
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2010, 05:15:44 am »
sick workout tonight

9/5/2010

bw = 157
soreness = none
aches/injuries = left heel

workout:
- 7 mile run : didn't time it, but fastest i've run in a long time, i basically kept pace the entire 7 miles and made sure to push the pace when i started thinking about backing down.. alot of it must have been at sub 7 min/mile pace.. started cramping right off the bat for about the first quarter then it disappeared, it had me worried, same spot as last night.

- C1: explosive half squat @ 135 x 1
- C1: partial bar-dips @ BW x 30 <-- felt so light like i was a feather hah
- C1-info: 4 rounds

- SSBAR stepups: 75 lb bar @ 1 x 10 each leg <-- didn't like stepups after all that crap, i have to walk the bar like 20 feet around obstacles too so i dno if im going to do them
- partial neutral grip pullups: BW @ 2 x 15

- partial rom GHR: 4 x 5
- pushups: 3 x 25

done :d

couldn't jump today, my obsession with trying to jump every day is going to kill my heel or make me a beast, the probably of the former happening is pretty high.. heh.. during my run i felt my heel off and on, it's basically bruised from my LR-DLRVJ plant.. hopefully tomorrow it feels good to sprint/jump, the plan is:
(monday)
- sprint
- jump
- 5.2 mi run
- 185 lb half squat + dips
- pullup
- glute bridges + calf raises


and to get an idea of what next day would look like:
(tuesday)
- short sprints
- 3.9 mile run
- work up to a very heavy single + 4 heavy singles
- dips/pullups
- ghr/pushups

trying to go light, moderate, heavy on lifts, while simultaneously going long, moderate, short on distance running.

right piriformis a bit tight.
pc

19451
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2010, 04:58:23 am »
Quote from: Flander on September 06, 2010, 02:14:46 am
Quote from: adarqui on September 06, 2010, 01:51:05 am
Quote from: cowed77 on September 06, 2010, 01:43:26 am
fuck, i just tried it once like 5 mins ago, finger on neck.
abt 60 beats for 1 min. damn  :(

a RHR of 60 isn't bad for power athletes btw, though RHR is a good marker for how in condition someone is, people with insane aerobic + anaerobic conditioning don't have high RHR's.. also, if you want to compare to mine, you'd have to lie down for 5 minutes just relaxing then measure, that's how i measure mine.. it's still low regardless of doing that, but say my 42 might have been 48-50 if i just went from standing up to sitting down + measuring.

peace!

Yeah. I just measured mine to 70 sitting at the computer and working.

ah.. it should get lower with some of the stuff we have planned.

19452
Football / Re: Devin Hester
« on: September 06, 2010, 04:37:27 am »
sick vids yup, devin hester is a freak.. his change of direction/acceleration is insane, his 40 doesn't do him justice.

my favorite kick returner of all time has to be dante hall though: 1:18 in is one of my favorite highlights ever, it's on barry sanders level

<a href="http://www.youtube.com/watch?v=ecKwLU6BYtI" target="_blank">http://www.youtube.com/watch?v=ecKwLU6BYtI</a>

^^ here it is loool ridiculous

<a href="http://www.youtube.com/watch?v=969OaxTLz6M" target="_blank">http://www.youtube.com/watch?v=969OaxTLz6M</a>


<a href="http://www.youtube.com/watch?v=G6CGXdnArQo" target="_blank">http://www.youtube.com/watch?v=G6CGXdnArQo</a>


<a href="http://www.youtube.com/watch?v=9whgU9JuZ9Q" target="_blank">http://www.youtube.com/watch?v=9whgU9JuZ9Q</a>


devin hester is definitely going to be around ALOT longer though, and just smash the record books.

19453
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 06, 2010, 01:51:05 am »
Quote from: cowed77 on September 06, 2010, 01:43:26 am
fuck, i just tried it once like 5 mins ago, finger on neck.
abt 60 beats for 1 min. damn  :(

a RHR of 60 isn't bad for power athletes btw, though RHR is a good marker for how in condition someone is, people with insane aerobic + anaerobic conditioning don't have high RHR's.. also, if you want to compare to mine, you'd have to lie down for 5 minutes just relaxing then measure, that's how i measure mine.. it's still low regardless of doing that, but say my 42 might have been 48-50 if i just went from standing up to sitting down + measuring.

peace!

19454
MUSiC anD SHeeT! / M.I.A. - Born Free (Sick Video)
« on: September 06, 2010, 01:42:03 am »
woop


19455
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: September 06, 2010, 01:38:58 am »
Quote from: cowed77 on September 06, 2010, 01:38:02 am
i'll be going for lower A in a few hours time, after i knock off.

i did 4 x 8 for squats last week, is the 3 x 8 a typo?
i think i'll go by feel, if i feel alright mayb i'll do 4 sets.

ya typo my bad

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