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Messages - adarqui

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6541
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 12, 2018, 07:37:51 pm »
Quote from: Coges on February 12, 2018, 05:36:36 pm
Quote from: adarqui on February 12, 2018, 10:42:47 am
Quote from: Coges on February 11, 2018, 06:03:55 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.

Yeah it's pretty cool data to have. Kind of looks like I just ran around in the shallows for 45 mins tho haha.

ya it does!! I had that thought, LMFAO!

Quote
Man I'm too wimpy for skim boarding. Tried it a few times when I was younger and face planted way too many times.

haha. ya it's rough. only thing you have to worry about other than face planting or falling backwards, is jelly fish washing up. no sharks and such tho, so I enjoyed it. :D

Quote
It's one of the benefits of getting fitter though is to be able to get around in the surf without too much hassle. I didn't have to battle too much but it's still nice to not be struggling for breath after a hard paddle out.

I was using an 8"1 board so pretty easy to get up on. I have other boards but half the fun of surfing is actually catching waves.

ah nice!

6542
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 12, 2018, 01:11:52 pm »
Quote from: gukl on February 04, 2018, 07:17:03 am
Quote from: adarqui on January 30, 2018, 07:41:55 pm
http://www.adarq.org/progress-journals-experimental-routines/gukl-does-531/msg138964/#msg138964

i'll post it! :D

Quote from: gukl on January 25, 2018, 11:19:10 am
But now time for a LIFE  :personal-record: :personal-record: :personal-record:

today I found out I passed my med school finals, will graduate with honours and then begin work as doctor in August after 6 years of straight slaving and being broke 24/7.



Party time!

haha just saw this, thanks man!!

i was thinking about this and how intertwined it was with my athletic pursuits on so many levels. for one, i wouldn't have ever gotten into medschool if hadn't been able to talk about how much i learnt/skills i developed through youth sports....teamwork etc...is a massive part of it. then i would also say i learnt nearly everything i know about working hard/grit/determination etc through basketball and strength training...you get out what you put in kind of mindset. right from when i was like 12 when basketball started getting serious for me, my coach would make us work so hard...i definitely learnt a lot from that

and then more recently, no way would i have been able to manage all the stresses etc physically or mentally without having exercise and this healthy lifestyle that comes along with it, it's unbelievably beneficial.

in summary - don't give up this training life and pursuing goals. it sucks when you realise ah im never gonna make it as a pro basketball player, or damn i'm not gonna qualify for any major weightlifting tournaments anytime soon. But as long as you can keep competing with yourself, its still worth it and you still learn from it and its still going to benefit whatever else you have going on in your life. whether its managing stress, being a better labourer or just being able to play with your kids or something. not to mention the overall benefits to your general physical/mental health. excercise is awesome, neverstop people.

very well said!

and as far as the "neverstop people" goes: ya, every time i've stopped, i've come to really regret it.. better to just figure out how to maintain/transition/coast along for a while than to cut it out. like you said, there's more to it than just reaching some goal in our heads: staying focused on athletic self improvement usually carries with it a ton of health/mental/social benefits etc.

I had a few great coaches at basketball camps growing up. Had lots of crappy coaches elsewhere, but it's amazing what even just a few days with a real leader/motivator/role model can do, learned a ton from a few people in such a short period of time.. I mean one basketball coach at a camp told us to "sit at the front of the classroom so you can learn more/do better in school", no one ever told me that before (I was ~13 or 14 years old?).. and I remembered it/used it from them onwards. Just one example.

peace!!

6543
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 12, 2018, 12:21:18 pm »
sick session & great PR's, especially that dip PR (tie)! :ibsquatting:

16 is great for dips. how to get to consistent 20's .. lmk. :ninja:

6544
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 12, 2018, 12:14:55 pm »
small half marathon taper article .. pretty much how my last 2 weeks went so, cool.

http://www.chicagohalfmarathon.com/2014/08/27/top-tips-for-a-successful-taper/

6545
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2018, 11:05:19 am »
Quote from: Joe on February 12, 2018, 07:05:41 am
12-02-18

Morning BW: 70.7 [nice, expected this to be a lot higher]

Workout

Run 9.78mi in 1:29.46 [8:33, 9:23, 9:20, 9:49, 9:14, 9:34, 9:12, 9:22, 9:00, then 8:06 pace for the last .78 miles]

Notes

Some extra stuff came up I had to handle on the week so didn't end up having that Sunday evening slot I'd hoped to use for a long run.

This run was great, didn't want to ever stop running, pretty much. Kept pace very easy, not pushing at all until the last mile, just rolling along.

Going to aim for 30 miles this week, I think. Good start for that goal.

great stuff man!

long runs are fun af.

6546
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2018, 10:49:23 am »
Quote from: LBSS on February 11, 2018, 05:28:09 am
moving in with gf in a new place in a couple of weeks. pretty excited about it. considering getting a set of monkey bars

whoa that's pretty big. awesome man!

6547
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 12, 2018, 10:42:47 am »
Quote from: Coges on February 11, 2018, 06:03:55 pm
10/02/18

50 min @ HR of 135 - 6.98km @ 7.10m/km

Interesting run. Not that the time was great but I felt great running. Really enjoyed it and felt like I could have kept running forever. Also worth noting is that my pace at that HR is improving. Was 7.33 the week before and 7.19 a few days before that run. All in similar conditions. Cannot wait to get into the 6's and bring it down further. Looks like this whole "cardio" thing is working out.

good stuff!!

Quote
Spent 40-50 mins with the lacross ball followed by some long lunge work for the hip flexors.

11/02/18

Morning surf. First time in the water in at least 2 years. Was sloppy, onshore 2-3ft but clean enough to get a ton of waves and have a great time. Also managed to paddle a little under 3k which is cool to know. It's still one of those activities that really has no peer in terms of feeling when you get it right. Scary as fuck into pure bliss.

that was sick to see that surfing data.

the closest thing i've ever done to surfing, is skim boarding.. hah. too wimpy for the ocean.

pretty cool that you could catch a bunch of waves after ~2 years off.

6548
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 12, 2018, 10:23:30 am »
Quote from: LBSS on February 11, 2018, 11:54:35 pm
pink sea salt ain't from the sea, it's from the himalayan foothills in pakistan. i've got a lamp made out of the stuff in my house.

true. dno why I call it that.

6549
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 12, 2018, 10:23:13 am »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139242/#msg139242

soft-surface (grass/dirt/rocks) walking PR: mile @ 11:43

first sub12 on soft surface, only 4s off all time PR.

6550
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 12, 2018, 10:09:22 am »
rest/hard walk

02/12/2018

bw = 143
bw before bed last night = ?
soreness = glutes moderate, hamstrings moderate
aches/injuries = top of right foot (bleh!!), bottom of left foot slightly (different spot than yesterday, probably from stepping on a rock)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, water
05:58 AM: workout: morning speed walk (grass/dirt/rocks): legs sore (glutes/hamstrings): 5 miles @ {13:XX, moderate}, 1 mile @ {11:43, very hard, 5.2 mph?, PR!} ::: Huge PR :personal-record: - First sub 12 on soft surface, only 4s off all time PR of 11:39 (on concrete) ::: 6 miles in 1h:19m
07:30 AM: food: protein + almond milk, water
09:30 AM: food: 2 x eggs inside rye bread (one eye'd jacks), blueberries, water
11:00 AM: leg drain: 20 minutes
12:00 PM: nap: 1 hour
03:00 PM: food: whole foods: bunch of orange chicken with some sriracha, cashew chicken, lemon yellow rice, one yucca, water
03:30 PM: food: rxbar, prunes, water
05:00 PM: medicine
07:30 PM: medicine
07:30 PM: food: chicken soup, banana, water


left foot bugging me, an old spot I hurt on a rock way back .. didn't feel it during the walk but, might have landed on a hard one. Actually, I felt this when I was running (very slow) on the levee on Saturday, hit a few rocks right in that area and boom felt it.. probably aggravated it a bit then.

lame.

morning speed walk (grass/dirt/rocks): legs sore (glutes/hamstrings): 5 miles @ {13:XX, moderate}, 1 mile @ {11:43, very hard, 5.2 mph?, PR!} ::: Huge PR :personal-record: - First sub 12 on soft surface, only 4s off all time PR of 11:39 (on concrete) ::: 6 miles in 1h:19m
- https://www.strava.com/activities/1404012429

pretty happy with that 11:43 .. Haven't gone sub12 since my 11:39 -> hips feeling strong, lunges might be helping already.

on a sidewalk this would most likely have been an all-time PR, so many little "speed bumps" in the area I walked.

wasn't sweating too much on the 13:XX paces, but then when I pushed it hard on the last mile, sweat just pouring out .. lmao. Very fast walking is so intense.








feet stinging:

eh. feet stinging all day after that walk. probably crushed a bunch of rocks hard but was numb to it HEH.. annoying.

why don't I have caveman feet by now? fml.

will probably be fine by tomorrow.. still, annoying and always "worrisome".

6551
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 12, 2018, 05:33:47 am »
<a href="http://www.youtube.com/watch?v=Q1gjVc70f3Q" target="_blank">http://www.youtube.com/watch?v=Q1gjVc70f3Q</a>

6552
Basketball / Re: NBA 2017 - 2018 Season
« on: February 11, 2018, 04:34:58 pm »
hah. 60-49 cavs right now.. would be hilarious if they are incredible now.. LMFAO.

Lebron goes from trainwreck to mastermind GM (again).

6553
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 11, 2018, 03:57:30 pm »
rest/light bw

02/11/2018

bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot (bleh!!), bottom of left foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 04:50 AM (no alarm!!)

log:
05:00 AM: medicine
05:15 AM: food: oatmeal, water
06:30 AM: workout: morning recovery walk (grass/dirt) with (forward-walking) lunges mixed in: lunges every 1km @ each leg {2 x 10, 2 x 15, 2 x 20, 4 x 10 explosive} ::: feel good.
08:30 AM: food: protein + almond milk, water
09:30 AM: medicine
10:00 AM: food: 3 x eggs sunny side up sandwich on toasted sourdough rye, blueberries, sauteed yam in pink sea salt, banana, water
02:00 PM: nap: 1 hour
03:30 PM: medicine
04:30 PM: workout: bw
05:40 PM: food: protein + vanilla almond milk, water
08:15 PM: food: oatmeal, blueberries, 2 x banana, 2 x small peanutbutter cups, water


workout: morning recovery walk (grass/dirt) with (forward-walking) lunges mixed in: lunges every 1km @ each leg {2 x 10, 2 x 15, 2 x 20, 4 x 10 explosive} ::: feel good.
- https://www.strava.com/activities/1402647919
- 06:30 AM



workout: bw
- 4:30 PM

S1: 3sec dead hang ng pullups: BW x 12
S1: full dips: BW x 13
S1: standing single leg abductions: x 20
S1: neutral calf raises: BW x 50

S2: 3sec dead hang chinups: BW x 10
S2: pushups: BW x 25
S2: standing single leg abductions: x 20
S2: wide calf raises: BW x 50

S3: 3sec dead hang wide grip pullups: BW x 8
S3: split stance full dips: BW x 12
S3: standing single leg abductions: x 20
S3: close calf raises: BW x 50

S4: full/fast ng pullups + dead hang finish: BW x 12 @ 9 + 3
S4: full dips: BW x 11
S4: standing single leg abductions: x 20
S4: neutral calf raises, internally rotated: BW x 50

S5: full/fast chinups + dead hang finish: BW x 12 @ 8 + 4
S5: close grip pushups: BW x 20
S5: standing single leg abductions: x 20
S5: wide calf raises, internally rotated: BW x 50

S3: full/fast wide grip pullups + dead hang finish: BW x 8 @ 6 + 2
S3: split stance full dips: BW x 12

dead.

great bw session. stronger than my previous ones!



some photos from today:






6554
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2018, 08:07:16 pm »
deserves its own post:

after running today, shortly after getting home, had a weird pain in my right calf .. very tender to a slight touch .. Think a blood vessel got wrecked or something.

can barely feel it now but it was pretty intense after my run earlier.

right hamstring/calf feel a bit sore in general but, this was very different. interesting. hope it's nothing & doesn't reappear... barely any hard running this week should help though.

6555
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 10, 2018, 08:05:34 pm »
hah just looking at an old post from 2017 before I got hurt that year..

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg128765/#msg128765

Quote
- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.

My plan is to run those same 2 half marathons.. :ninja:

funny.

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