391
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2020, 09:45:53 pm »
1. bought a house !
A little too late but , awesome, congratulations!!!!
never too late hah.
thanks alot vag !!
yea, loving it.
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never too late hah.
thanks alot vag !!
yea, loving it.
392
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2020, 11:18:50 pm »
2020-10-20
w/o 1:
- 3-5 sec dead hang chinups: BW x 9
- full dips: BW x 5
- ssbar half squat: 75 lb x 20
w/o 2:
- 3-5 sec dead hang chinups: BW x 10
- full dips: BW x 5
- ssbar half squat: BW x 21
- 1s paused dead hang ng pullups: BW x 11
- full dips: BW x 5
- ssbar half squat: BW x 21
nice! body "adapting fast" back into the lift/volume life.
thin diesel jacked 2021.
w/o 1:
- 3-5 sec dead hang chinups: BW x 9
- full dips: BW x 5
- ssbar half squat: 75 lb x 20
w/o 2:
- 3-5 sec dead hang chinups: BW x 10
- full dips: BW x 5
- ssbar half squat: BW x 21
- 1s paused dead hang ng pullups: BW x 11
- full dips: BW x 5
- ssbar half squat: BW x 21
nice! body "adapting fast" back into the lift/volume life.
thin diesel jacked 2021.
393
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2020, 11:16:15 pm »What brand is your SSB?
yo!
i think "new york barbells" .. i forget tho.
all of this stuff is from 2008 or so. it's so rusty/wrecked looking, but i love that about it. hah. regardless, it still does the job. pads are breaking up a bit but still holding together.
which one do you have again?
pc!
Mine is a local brand Verve Elite SSB, but it's basically a rebadged Titan Fitness SSB V2, probably from the same Chinese factory
Which is basically a clone of the EliteFTS SS Yoke bar, so pretty solid
ah nice!
ya i love the SSB, always have. love it for higher rep stuff too.
394
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: October 20, 2020, 04:31:50 pm »
moar country. love how positive most of these songs are, hah. just liked this one koz it seems so happy. lmfao.
<a href="http://www.youtube.com/watch?v=UcLSjQx8GXA" target="_blank">http://www.youtube.com/watch?v=UcLSjQx8GXA</a>
395
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2020, 12:01:55 am »
2020-10-18
2 w/o's, roughly:
w/o 1:
- 3-5 sec paused dead hang chinups: BW x 8
- ring dips: BW x 5
- 3-5 sec paused dead hang ng pullups: BW x 8
- bar dips: BW x 4
- ssbar squat: 75 lb. x 20
w/o 1:
- 3-5 sec paused dead hang chinups: BW x 9
- 1 sec paused dead hang ng pullups: BW x 10
- bar dips: BW x 4
- ssbar squat: 75 lb. x 20
also put a bunch of stuff i've been growing from seed, into pots! got like 8 keylimes growing & 1 plum. excited about those.
nice!
2 w/o's, roughly:
w/o 1:
- 3-5 sec paused dead hang chinups: BW x 8
- ring dips: BW x 5
- 3-5 sec paused dead hang ng pullups: BW x 8
- bar dips: BW x 4
- ssbar squat: 75 lb. x 20
w/o 1:
- 3-5 sec paused dead hang chinups: BW x 9
- 1 sec paused dead hang ng pullups: BW x 10
- bar dips: BW x 4
- ssbar squat: 75 lb. x 20
also put a bunch of stuff i've been growing from seed, into pots! got like 8 keylimes growing & 1 plum. excited about those.
nice!
396
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2020, 10:52:00 pm »What brand is your SSB?
yo!
i think "new york barbells" .. i forget tho.
all of this stuff is from 2008 or so. it's so rusty/wrecked looking, but i love that about it. hah. regardless, it still does the job. pads are breaking up a bit but still holding together.
which one do you have again?
pc!
397
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2020, 10:40:06 pm »
2020-10-18
only 1 w/o today.
soreness: hamtrings/glutes/chest/forearms/hands slightly
w/o:
- 3-5 sec paused dead hang full neutral grip pullups: BW x 8
- full dips: BW x 6
- SSBAR half squat: 75 lb. x 20
- ring dips: BW x 5
- 3-5 sec paused dead hang full chinups: BW x 7
road the offroad/electrical bike around the area .. through swamp-ish trails and farm neighborhoods. was so much fun. that bike is awesome.
about to sleep early af.. trying to get in early wakeup mode again.. but instead of doing it for track/morning run stuff, now it's farm life.
pc!
only 1 w/o today.
soreness: hamtrings/glutes/chest/forearms/hands slightly
w/o:
- 3-5 sec paused dead hang full neutral grip pullups: BW x 8
- full dips: BW x 6
- SSBAR half squat: 75 lb. x 20
- ring dips: BW x 5
- 3-5 sec paused dead hang full chinups: BW x 7
road the offroad/electrical bike around the area .. through swamp-ish trails and farm neighborhoods. was so much fun. that bike is awesome.
about to sleep early af.. trying to get in early wakeup mode again.. but instead of doing it for track/morning run stuff, now it's farm life.
pc!
398
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2020, 03:09:06 pm »- warm up; run 5k in 19:13 PR!
- stretch
a little blown that i missed it by so little. came out to the C&O canal figuring that it’d be a nice flat place to do an out-and-back. turned out the section i went to was a downhill-uphill situation (not that steep but 23m of gain, all in the second half) and i just ran out of gas in the final km. back to training and better luck next time. and that'll teach me not to scout a route before i try to PR on it.
damn!!
solid though. great work! that unexpected elev is kinda cool though.. turned it into a legit race-like effort hah.
you're definitely right there. pretty cool.
i might do a race in nov .. just going to jog it tho. but will be fun getting back out there. miss it.
pc!
399
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2020, 09:50:18 am »High rep nation!<a href="http://www.youtube.com/watch?v=plu9k_0BMXg" target="_blank">http://www.youtube.com/watch?v=plu9k_0BMXg</a>
yup!!
HRN leggo.
i'm only going to lift light + high rep .. so whatever becomes light, that i can rep 15+ times, i'll do it. nothing heavier than that on squats.
time to get my legs back. jaja.
401
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2020, 12:24:42 am »
high freq high vol adarq is back ! ;f
high rep nation is back !
2020-10-17
with the power rack now at it's new home, i did 4 small workouts throughout the day. each one:
3-5 sec paused dead hang ng pullups: BW x ? (8 ish)
full dips + burnout hold at the top: BW x 4-5 ish
ssbar "half" squats: 75 lb bar x 15 each time
also did some other stuff.. (chinups on the other bar etc)
just going to keep doing small high freq workouts for a while. i do good on it.
but ya.. plan is to try and put some muscle back on but stay light.
glutes/hams felt those empty ssbar bar squats .. feels good.
pc!
high rep nation is back !
2020-10-17
with the power rack now at it's new home, i did 4 small workouts throughout the day. each one:
3-5 sec paused dead hang ng pullups: BW x ? (8 ish)
full dips + burnout hold at the top: BW x 4-5 ish
ssbar "half" squats: 75 lb bar x 15 each time
also did some other stuff.. (chinups on the other bar etc)
just going to keep doing small high freq workouts for a while. i do good on it.
but ya.. plan is to try and put some muscle back on but stay light.
glutes/hams felt those empty ssbar bar squats .. feels good.
pc!
402
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 16, 2020, 12:31:26 am »14 October
Long slow run 11.5K @ 1:27:35 ( 7:36 pace ).
Lifetime distanceand duration
solid! those 1 to 2 hr runs are so beneficial.
403
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 15, 2020, 09:51:04 pm »
oh also .. just measured from "gate" to "walkway entrance" of house - 164m (537.x ft). fuckin solid sprint/stride area, it's nuts.
404
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 15, 2020, 09:49:13 pm »
wanted to run this weekend but my left heel is pretty painful. believe it or not, i think it's from using my foot to open this garbage can i have .. ie using the "pedal" to open it. porcelain tile is really hard, and opening it w/ my foot (as you're supposed to) puts pressure on my right inner heel.. and i only do this with that foot - and it hurts now when i do it.
lol how weak/lame is that.
2020-10-15
aches/injuries:
- left medial heel painful (last 3 days)
w/o:
~3 sec paused dead hang chinups: BW x 9
no pause full chinups: BW x 10
nice.
lol how weak/lame is that.
2020-10-15
aches/injuries:
- left medial heel painful (last 3 days)
w/o:
~3 sec paused dead hang chinups: BW x 9
no pause full chinups: BW x 10
nice.
405
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 14, 2020, 11:17:22 pm »
happy birthday man !!
three-oh is no joke.. all good though.. 
pc!
three-oh is no joke.. all good though..
pc!