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Messages - adarqui

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22186
Pics, Videos, & Links / Re: Extreme Isometrics PodCast
« on: September 21, 2009, 05:57:47 pm »
how do i listen to it if ive already signed up my email? it wont let me..

says email already exists, then i click podcast and it wont load..

you should have monitored fecal matter.. you're loss.

22187
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2009, 12:11:54 am »
9/20/2002

~1.5 mile run  : 9:22 <-- old PR was 7:12 haha.. ran this on mid-foot though, calf was cramping pretty bad.. once i get used to it i should be running better by not going heel to toe.. lungs felt fine.

6 rounds shadow boxing

135 lb. squat (abuv parallel close stance) : 40 reps in one set (20 in a row, then 5, rest ~5 seconds, 5, rest ~5 seconds, 5, rest ~5 seconds, 5)
- very happy with that..


oreo mcflurry.

22188
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2009, 12:09:31 am »
ya but i woke up one day and became instantly bored w/ vert.. so it dont matter ;/

peace

Yeah , thats what i thought, just wanted to confirm it!
vert is a drug though , youll be back sooner or later, LOL :D


ya i will probably.. i wanna box again somehow though.. so gonna focus on getting in shape/getting my skills back for that even if i dont do it.. need to get ready

peace

22189
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2009, 03:11:25 am »
im soooooooo curious , what is that high-rep squat thing that youre doing lately?

just trying to get in better condition.. want to really improve my high rep squatting to some epic levels.



why thought won't that slow down or hinder your vert gains if your doing all this endurance type of stuff

ya but i woke up one day and became instantly bored w/ vert.. so it dont matter ;/

peace

22190
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2009, 11:20:42 pm »
im soooooooo curious , what is that high-rep squat thing that youre doing lately?

just trying to get in better condition.. want to really improve my high rep squatting to some epic levels.


22191
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2009, 03:55:07 am »
9/18/2009

some tennis, calfs real sore

135 lb. squat
- 3x20


22192

17 September 2009

back in the weightroom after 4 months!!!

i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break! :D

squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs


nice man!


22193
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 17, 2009, 04:50:13 am »
so have been sick with H1N1 (just kidding, it's the regular flu...I think) the past several days. felt it coming on over the weekend but just chalked it up to lack of sleep. got hit full-force monday night when fever was up over 101. took the day off from work yesterday and am somewhat better today. still, going home early today and nothing even resembling training will occur between now and the tournament this weekend, except feldenkrais on sunday which was wonderful as usual. the new-agey crap and cultishness are definitely annoying (not as bad as yoga, though, IME), but you can't argue with results and the truth is i feel fantastic every time i finish a lesson. any long-term effects are TBD, obviously, but in the short term it's awesome.

on a related note, the place where i have the most pain due to this whole flu thing has been shoulders and neck. this morning i did an abbreviated version (~10 minutes) of the "rotational use of the arms" lesson from the Open ATM Project http://www-ccs.ucsd.edu/~falk/openatm/#Running. You don't do anything specifically with your neck in it --it's all about the shoulder blades-- but as it has in the past it went a ways towards freeing up my neck.

hopefully will feel better tomorrow and 100% by saturday.

sux about the flu.. seems like its going around, worldwide.. rip got it (USA) and joe got it around the same time also (UK)

22194
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2009, 11:27:50 pm »
damn havn't worked out in 6 days.. must be a record for me

9/16/2009

5 rounds shadow boxing, got tired alot

1.5 mile run

185 lb. squat x 25 (above parallel, close stance)

17 neutral grip pullups

31 pushups



my lats hardly weaken.. seems to be my best "muscle" when it comes to retaining strength after periods of inactivity.. everything else goes to shit though.

22195
Nutrition & Supplementation / Re: Best nutrition resources on teh interwebz
« on: September 14, 2009, 12:46:16 pm »
http://bodyrecomposition.com

http://alanaragon.com

The first one just has a buttload of fantastic free articles, as well as a bunch of books and a truly great forum for all things diet-related. The second one is the home of the Alan Aragon Research Review, which is an amazing one-man show of scientific analysis. Costs $10/month. Beyond worth it.

ya i like bodyrecomposition.. never heard of alan aragon, sounds pretty interesting.


22196
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2009, 08:37:01 pm »
def. original man


was wondering what you thought about the truth about quickness program?  

i've only seen the TAQ dvd, which shows the basic run down of the program and demonstrates all of the exercises, warmup, foam rolling, etc.. i mean the info is solid in it, and alot of the exercises you probably know.. i have no idea how that program alone will turn you into a freak though, it's not extremely advanced plyo/reactive exercises or anything, you'd also need lifting etc.. i guess it comes with 7 muscle building exercises dvd so.. but i have no idea exactly how effective the program is, having not done it.

peace

22197
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 12, 2009, 03:37:22 pm »
like this (ish, i like to think mine aren't quite this ugly): http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1. never tried doing it up onto another box or over a hurdle or anything. i think i'll stick with the current way for a 6-8 weeks and then change up if necessary. also, no sprinting yesterday because it was nasty outside and the basketball court was occupied.


ya i wouldnt do it up onto a box or over a hurdle either..

its best to have something to reach for overhead though, for sure.. most all studies confirm this.

peace man

22198
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2009, 04:15:32 am »
don't be offended, be awesome.

turn your speakers up.

for HD version: http://www.youtube.com/watch?v=oFkX4l35HZo&fmt=22

for regular version: http://www.youtube.com/watch?v=oFkX4l35HZo


<a href="http://www.youtube.com/watch?v=oFkX4l35HZo" target="_blank">http://www.youtube.com/watch?v=oFkX4l35HZo</a>


"KILL, EVERYTHING, IN, SIGHT..

except for the hot chix.

dunk the planet. "

-- donnie darqo.

22199
Pics, Videos, & Links / ultraviolence dunk mix volume 1
« on: September 12, 2009, 04:15:15 am »
don't be offended, be awesome.

turn your speakers up.

for HD version: http://www.youtube.com/watch?v=oFkX4l35HZo&fmt=22

for regular version: http://www.youtube.com/watch?v=oFkX4l35HZo


<a href="http://www.youtube.com/watch?v=oFkX4l35HZo" target="_blank">http://www.youtube.com/watch?v=oFkX4l35HZo</a>


"KILL, EVERYTHING, IN, SIGHT..

except for the hot chix.

dunk the planet. "

-- donnie darqo.

22200
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 11, 2009, 11:32:57 pm »
Workout today:

foam roll

warm-up
jump rope, dynamic mobility for hips, shoulders and thoracic spine

agility ladder
1-in x 2
2-in-1-out shuffle x 2
2-in-2-out lateral x 4
1-in-2-split x 8 (4 each foot)
  • this one I got from adarqui's channel...first time I'd done it so it was a bit slow and ugly at first but picked up by the 3rd time through on each leg

plyos
donkey ankle bounce x3x20
depth jumps 18" x3x5
  • box jumps felt really springy and good

strength
A Front Squat x1x10x45; x1x5x135; x3x5x195
B1 step-up to 12" box x3x16x135 (8 each foot)
B2 plank complex x3x90 seconds
C1 bench x3x5x135
C2 bent row x 3x5x115

cool down
row x10 minutes (~2300m), HR ~115

stretch

Good workout. Kept the intensity pretty low across the board but that's fine until ultimate is over and I can really start kicking into gear. Meanwhile, I'll add weight next week but not a huge amount.

do you only do depth jumps by jumping onto a box? or do you also do depth jumps for max height (reaching overhead)?

there are slight differences.. the former being more advantageous for sprinting, the later for svj/rvj.. best to do both.

peace

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