21421
Bios / Re: THE ADARQUI BIO
« on: April 02, 2010, 03:30:02 pm »Damn, I thought you really couldn't get any skinnier.
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I was wrong!
yup..
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yup..
21422
Basketball / Re: The T-DUB Thread
« on: April 02, 2010, 05:20:46 am »damn sick distance.
pc
21423
Basketball / The T-DUB Thread
« on: April 02, 2010, 05:20:00 am »
post any vids or whatever, especially any new stuff coming out that you like.
21424
Bios / Re: THE ADARQUI BIO
« on: April 02, 2010, 04:35:57 am »
added some pics from when i boxed (147), got out of boxing into vert (155), and at the end when I was PR'n my running vert (165-170)
funny shit.
funny shit.
21425
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2010, 02:53:35 am »
4/1/2010
calfs still very sore, so had to put in my "distance work" another way.. shadow boxed
shadow boxing:
- 10 rounds in clottey-shell
- work rate high
- lots of jabs/lots of right hands
pc
calfs still very sore, so had to put in my "distance work" another way.. shadow boxed
shadow boxing:
- 10 rounds in clottey-shell
- work rate high
- lots of jabs/lots of right hands
pc
21426
800m+ Running and/or Conditioning / Sarge - 225 x 98 on squat
« on: April 01, 2010, 10:16:23 pm »21427
Bodybuilding / Serge Nubret
« on: April 01, 2010, 09:46:54 pm »
old school 1970's bodybuilding physique
21429
800m+ Running and/or Conditioning / Vo2Max & Lactic Threshold
« on: April 01, 2010, 09:14:30 pm »
21431
800m+ Running and/or Conditioning / Some info on 10k's
« on: April 01, 2010, 08:21:48 pm »
Nice pace/distance calculator:
http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html
http://walking-running-training.suite101.com/article.cfm/estimating_finishing_time_for_10k#ixzz0jjj6hlou
10k results. from a race:
- http://www.athlinks.com/results/38702/56652/23028066/Veterans-Day-10K.aspx
- top time: 29:54
10k wiki:
- http://en.wikipedia.org/wiki/10,000_metres
- record: 26:17
http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html
Quote
For example, 5.9 miles in 47 minutes:
1500m 6:39
the mile 7:10
3000m(3k) 13:52
3200m(about 2 miles) 14:50
5000m(5k) 23:49
8000m(8k) 39:12
5 miles 39:26
10,000m(10k) 49:39
ten miles 1:22:13
a half marathon 1:49:28
a marathon 3:48:14
http://walking-running-training.suite101.com/article.cfm/estimating_finishing_time_for_10k#ixzz0jjj6hlou
Quote
* 13 min/mile pace finishing 10K in around 1 hour 20 minutes
* 12 min/mile pace finishing 10K in 1 hour 15 minutes
* 11 min/mile pace finishing 10K in 1 hour 8 minutes
* 10 min/mile pace finishing 10K in 62 minutes
Running faster than a 10 min/mile pace will allow runners to break the one hour for a 10K barrier:
* 9 min/mile pace finishing 10K in about 56 minutes
* 8 min/mile pace finishing 10K in around 50 minutes
* 7min/mile pace finishing 10K in about 43 minutes
* 6 min/mile pace finishing 10K in around 37 minutes
10k results. from a race:
- http://www.athlinks.com/results/38702/56652/23028066/Veterans-Day-10K.aspx
- top time: 29:54
10k wiki:
- http://en.wikipedia.org/wiki/10,000_metres
- record: 26:17
21432
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 01, 2010, 03:05:57 pm »i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min
hhahah!!!
21433
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:00:14 pm »21434
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:54:35 am »
3/31/2010
very sore.. calfs/vmo
bw = 168.. wtf?
ISOT 2 rotations:
paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping
chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11
dips:
- BW + 20 lb @ 2 x 20
done rotation, went to failure on pullups/chinups etc
chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead
pc
very sore.. calfs/vmo
bw = 168.. wtf?
ISOT 2 rotations:
paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping
chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11
dips:
- BW + 20 lb @ 2 x 20
done rotation, went to failure on pullups/chinups etc
chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead
pc
21435
Mixed Martial Arts / Re: Thiago Alvez Career COULD BE OVER :/
« on: April 01, 2010, 02:18:26 am »
http://www.youtube.com/watch?v=gRxRdAHaP48&playnext_from=TL&videos=Q3kSXHqm9Js
<a href="http://www.youtube.com/watch?v=gRxRdAHaP48" target="_blank">http://www.youtube.com/watch?v=gRxRdAHaP48</a>