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Messages - adarqui

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19471
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 05, 2010, 01:46:24 am »
9/4/2010

bw = 156
soreness = none
aches/injuries = none


from as long back as i can remember, after getting into vert, i just can't jump good for back to back days, considering i've jumped like 5 days straight now, my jumping has been nowhere near peak.. but i'm ok with it.. it's like some kind of "motor cortex fatigue", in my brain, i can feel it.. i've mentioned it before, shit feels so odd.. anyway i jumped fine today off SVJ, RL-DLRVJ and R-SLRVJ, but LR-DLRVJ and L-SLRVJ sucked bad.


workout #1: jumps
- just went to a court and did some jumps..
- LR-DLRVJ = ~33-34"
- RL-DLRVJ = 30" (ties pr)
- L-SLRVJ = ~10'4
- R-SLRVJ = ~10'3-10'4 (ties pr)
- SVJ = 10'2-10'3 on one

weird right ^ it's like, when i jumped multiple days in a row.. my reactivity is gone and i just rely on raw strength.


workout #2:
- 3.9 mile run, on pace to set PR, then cramped bad around 3 miles.. couldn't continue..
-- first 1.3 miles = 8:45 = estimated 6:45 min/mile
-- next 1.3 miles = 18:25 = 9:45 = estimated 7:30 min/mile
-- last 1.3 miles = was pushing real hard.. i had started cramping on lap two, then bam, nasty cramp ripped me apart

- C1: half squat singles: 225 x 1
- C1: bar-dips: 5-7 reps
- C1-info: 4 rotations

- half squat single: 255 @ 153 lb = 1.67xBW
- neutral grip pullups: 12
- natural ghr: 4 x 3

- S1: glute bridges: x 40
- S1: calf raises: x 35
- S1-info: 4 rotations

guh!!!! pissed about the run.. would have been my best run in a long time, i was on pace for a sub 9 on the last 1.3 miles.

peace

19472
MUSiC anD SHeeT! / Alphacat - "Summer Time" Parody
« on: September 04, 2010, 07:58:01 pm »
nice


19473
Pics, Videos, & Links / Re: I AM BACK!
« on: September 04, 2010, 07:52:20 pm »
Quote from: Raptor on September 04, 2010, 06:49:34 pm
How would you define "in shape&healthy"?

improving conditioning & moderate rep bodyweight exercises/lifts goes a long way towards improving health.. short sprints, 200's, 400's, light running, jump rope, lateral movements, submax jumps from all plants, bodyweight stuff, avoiding risky exercises etc.. improving overall fitness.

Quote
Training just doesn't make sense to me right now... I'm so limited... I still can do a few things but they are probably limited at hip-isolated movements, I'm thinking straight leg deadlifts and 1-leg variants of those...

so you can't jump/sprint anymore without pain? i figured the pain in the knee was still mostly isolated to squatting, considering your recent bound videos and depth broad jump videos.

Quote
Slow running might actually make the knee thing worse... I probably need to get to the doctor again but I don't want to fucking tell me I need an MRI... I just need some basic rehab stuff for a possible ITB friction and do these... if it's the meniscus whatever... they can't hurt as much as maximal jumping can they?

if maximal jumping feels fine then it's definitely something else.. if you do slow runs, do them on grass etc, nice and soft, lots of blood flow, lots of very light impacts.

Quote
When you think about it, even a dynamic warmup is damaging, knees to chest march and stuff like that... that's pretty intense for the right knee.

if a dynamic warmup is really hurting the knee then man get that mri and get it figured out, thats if you have the right type of medical care.. if you don't, you'll have to do lots of light stuff to help rebuild/compensate to protect the knee.


Quote
As for Enzo... I get very hardly impressed/happy about someone... I did for him. I really am a passive guy and pretty much a hater in essence... not with Enzo for some unknown reason I guess. I genuinely am happy for you man, hopefully you stay healthy. Usually when I say stuff like this is just "politically corectedness" when I don't really mean it so ... you know... it's genuine for you.

19474
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: September 04, 2010, 07:28:22 pm »
i had 5 dreams last night.. shit was insane.. by the time i got to logging i forgot the other two though, bleh!

teh dreams

diet coke: some girl at a restaurant gave me caffeine coke instead of diet and i was chewing her out for it and she cried.

bank robbery: i was witnessing a bank robbery, but a major FAIL one.. 5 guys repel from a helicopter into a bank, but can't unhook themselves from the ropes.. so they are struggling there until authorities arrive, a few get shot, a few flee in car, then they drive off a cliff by accident and die.

bball court: video taping myself at this really cool basketball court, surreal, doing jumps, could barely jump then got pissed and landed some nice jumps.

fuck forgot the other two

19475
Introduce Yourself / Re: Hey Everyone,
« on: September 04, 2010, 07:16:06 pm »
Quote from: Redhawks#23 on September 04, 2010, 04:46:10 pm
Hey guys, I wanted to join this forum because I know that there is a lot of good information on here, and it's a bit different than others (in a good way). I'm also a member at TVS and Vertfreak101 (more active here). My journal is at Vertfreak, if anyone wants to check it out, I'm under the same username. I am currently just about to start week 2 in beginner strength based verrfreak program. I am 16 years old, about 130lbs, SVJ 23", RVJ 27". Not very strong and haven't done very much training in the past, so I'm looking to make some good beginner gains.

welcome man.. where are the journals on VF forum?? i don't see any, or maybe that's because they are private?

peace

19476
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 04, 2010, 04:38:16 pm »
Quote from: Flander on September 04, 2010, 06:09:14 am
How long does it take for you to do 200 jump rope?

probably only like 2 minutes.. i can get 300-340 in 3 minutes.

peace mang

19477
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Parkour Bodyweight Strength Training
« on: September 04, 2010, 04:26:56 pm »
Quote from: Royal on September 04, 2010, 05:30:11 am
They're all pretty amazing and that ginger kid's core was just beastly.
Good inspiration for bodyweight training for me since I don't have access to a weight room.

ya man, they have a part 1 also, check that out too!


peace

19478
Pics, Videos, & Links / Re: I AM BACK!
« on: September 04, 2010, 04:25:30 pm »
Quote from: Raptor on September 04, 2010, 03:30:11 pm
So this is some kind of inspirational for me I guess :D

really, it actually is... stay away from things that bug your knee, get in insane shape, progress very slowly with your training, and voila.

you are obsessed with a few things that could be really aggravating your knee, i've said many times, you have to let that addiction go.. i've seen some great jumps by you even in the face of this knee issue.

i know you can get healthy, just have to have fun with training, not do anything that aggravates, and focus on getting in shape/health as #1 priority.

peace

19479
Pics, Videos, & Links / Re: I AM BACK!
« 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!@$$@!%!@

19480
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 04, 2010, 04:23:48 am »
9/3/2010

bw = 156
soreness = not much
aches/injuries = right hip a little, left calf/shin a little

workout:
- nice sprint warmup on the way to the basketball court, at least 5 full speed ten's
- jumps & sprints: LR and RL dlrvj (2-step) x 5e, ~40 yard sprint, LR & RL dlrvj (2-step) x 5e, ~40 yard sprint, svj x 8, ~40 yard sprint, slrvj x 5 each leg (light)
- ~40-50 yard dash x 3
- 5 mile run, good pace but kept fighting cramps (damn philly cheese steaks and fries)
- C1: 135 lb squat x 1 (explosive, getting air)
- C1: jump rope x 200 fast
- C1-info: 8 rounds, ~1min rest between rounds
- bar-dips: 7
- chinups: 10
- glute bridges: 35
- calf raises: 5 x 25

word, good workout.. lost 10 lb of water weight HEH.

jumps were pretty good off two steps.. surprised.. getting really lean, i can see it.. going good.. running is becoming easier, only problem is cramps which are caused by diet.. any time i eat ALOT hours before running, i get lots of cramps, so far no debilitating ones which is surprising.. when i get a debilitating one i am completely wrecked and can't run, so i hope to avoid them, hate that shit.

went light on squat today, wanna alternate going light and heavy on singles.. i'm falling into a groove of training, real good one.. workouts are getting pretty nutty but i like it.. every day seems to be some form of:
- sprint warmup
- sprints and/or jumps
- distance run
- squat singles
- bodyweight upper
- bodyweight assistance lower

peace

19481
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: September 04, 2010, 04:05:49 am »
Quote from: cowed77 on September 04, 2010, 03:55:16 am
haha, no man, i think i def can get 32DB bench, if there are any!
HAHAHA, now i see the confusion. when i said max DB of 30, i meant that the heaviest DB there is only 30kg!

ooooooooooohhhhhhhhh!!!!!!!!!!!!!!!

shit that sucks wtf..

damn man ya i'd still add some more reps, once you get to like 8-10 on pause for 3 sets etc, then we'll switch to barbell.. might happen just after a few sessions you know.

that sucks mang!@$@

hehe

19482
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: September 04, 2010, 04:03:05 am »
hey man snap out of it, get back on track! the best thing to do in those situations of odd "negativity" is to at least just get in there and do some maintenance work, which it sounds like you did.. congrats on your recent PR's mang.

Quote from: Zetz on September 03, 2010, 11:38:17 pm
Also, considering my birthday is the 25th of this month, I thought I'd make some specific goals to keep me motivated.

Before tearing my deltoid, I was up to 170 lb. bench for two reps at the end of a heavy workout. I'd like to get up to 180 for the same reps.

I never did squats with really clean form. I'd like to do 1.5x bodyweight for at least one rep.

you're not too far from that man, especially on squat.


Quote
I want to be at 140lbs.+ so I don't look like such a scrawny 18 year old.

All of this, I want by my 18th birthday. A gift to myself you can call it. I'm sick of being skinny, I'm sick of looking disproportionate, and I'm sick of being mediocre during track season. On my 18th birthday, I don't want to be self-conscious about the way I look. I'll be proud of what I am, and if I don't reach my goals, I want to at least be able to say, "I may not be what I want to be, but I've worked hard enough to earn it."

I've always been underestimated considering how thin I look. I want people to think I'm strong and fast, and surprise them with even more than they expected. I leave you with my friend's favorite quote. "I do it because I can. I can because I want to. I want to because you said I couldn't"

4/3/2 will make you strong, but you won't put on a ton of mass using that method.. i mean, a 3-4x8 then 1-3x5 kind of rotation would be stimulus for alot more mass.. all successful hypertrophy protocols have considerable time under tension per set, usually in the 5-12 rep range. combine that with proper diet/enough protein and you have a great stimulus for putting on a ton of mass.

just remember, regardless of the time restrictions we place on ourselves to meet goals, those are simply mental and may or may not actually happen. the key is just working as hard as possible with as much consistency as possible, if that is done, the goals will be met, maybe not in the time frames we CREATE, but those goals will definitely be met.

i've set plenty of time restrictions on goals, they usually take a bit longer than these manifestations my mind create.. it seems more like a way to just push myself to the max to reach those goals, which i think is the same for most people.. so just have fun, train hard, and try not to have any lengthy down periods or unneeded set backs, and you will be fine.

get jacked mang!@$!@

it's funny though, you're trying to put on some serious mass, i'm trying to become a human toothpick :) i've been down your road though, i've gone from 142 to 180 to 165 during my 2 year vert journey.. getting to 180 had me eating a ton, 20 rep squatting 1x/week, and lifting with considerable volume on all of my upper/lower lifts.

peace man


19483
Bios / Re: Animals
« on: September 04, 2010, 03:39:26 am »
dno if this was already posted, but i saw it in natho's journal


19484
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: September 04, 2010, 03:29:00 am »
Quote from: cowed77 on September 03, 2010, 10:54:41 pm
adarq, post next week's work eh?

ya i will tomorrow.

Quote
also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

that's odd man, you're doing a wide lunge/deep? you gotta really focus on extended from the hip, it should almost be like an slrvj on the way up, really exploding from the hip.

Quote
for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?

i'd try to add reps first.. we want that pause db bench to get beast as hell, but of course safety first so don't do nothing dumb you kno?? but add another rep if you can so that eventually we can hit 32kg etc.

peace man

19485
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 03, 2010, 09:42:13 pm »
Quote from: PointerRyan on September 03, 2010, 10:03:37 am
wow good luck man. but al this long distance running wont affect your vert negatively?

nah it shouldn't.. i'm still squatting/sprinting/jumping.. the distance work is just making me leaner and more fit/improving work capacity.

peace

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