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Messages - adarqui

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7426
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Move: One arm chinup
« on: November 16, 2017, 09:43:29 am »
Quote from: seifullaah73 on November 15, 2017, 11:03:53 am
I may opt in too, but will see if there is any easy way around to getting 1 rep  :ninja:

i might actually try it when i get my leanest.. feels more possible mentally, the lighter i get. My potential cheat code.. :D

i'll probably beat everyone to it, just because of the crazy light/lean cheat code.. lmfao.

seems scary to try it, but less scary today (as opposed to months prior, or last year etc).. relative strength confidence.

7427
Basketball / Re: The Big Baller Brand is Embarrasment to BBALL, humanity
« on: November 15, 2017, 07:16:19 pm »
i dno .. all i know is, this is what can happen when you let your mouth do the talking, and not your game.

It puts too much pressure on most people.. Most elite athletes buckle under that pressure, only a select few can pull it off. So you have an overzealous father adding pressure atop pressure, and these kids are going to crack unless they are forged from steel, which they probably aren't.

It'll most likely be a lesson to parents everywhere, other than the "fame from it", it's like a loud mouth parent in a rec league.. It usually doesn't end well.

I've brought it up a ton of times, but this is another reason why Floyd Mayweather is so impressive to me. Not only did he talk the biggest game & put the weight of the world against him, he backed it up every time. That's so rare in sport that it's hard to even mention another athlete who has pulled it off. Every "big talker" eventually gets owned. The sad thing is, Lonzo doesn't really talk much.. The youngest seems to be the cockiest of the three. It really all comes back to the father. He needs to disappear for a long while.

pC!

7428
Basketball / Re: NBA 2017 - 2018 Season
« on: November 15, 2017, 02:44:32 pm »
Quote from: Coges on November 14, 2017, 08:41:54 pm
This guy is becoming one of my favourite players to watch. Doesn't hurt that Simmons and Embid are going ok as well.

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

ya man he's smooth.. nice relaxed j's with crazy range/accuracy. fun to watch.

Also Simmons is ballin`.. dude is LEGIT.

7429
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2017, 01:38:25 pm »
Race planning!!

5k on Saturday. Last year got third overall. So weather should be decent I imagine: 69F & ~30% chance of rain apparently. 69F = good weather to go hard.

Day before:
- early morning very light run (~6 miles), fajitas early, early evening very light ~1 mile.

Last year's 5k:
- 2016 it was held in September
- 2017 held in November (rescheduled due to hurricane Irma)
- https://www.strava.com/activities/707020707

2016 splits:
- 6:03, 6:18, 6:37, 6:51 (0.1)

So needless to say, slow race overall. This year I don't expect anyone crazy to show up, because tomorrow is the Flanagan 10k which is a huge race, prize money + pros etc. You never know though..

This course is basically, 0.2 miles slow loop, 1.5 miles heading north, and 1.4 miles heading south. I think my strategy will be to go my hardest with the wind, so, whichever direction that's blowing, change my strategy to accommodate that a bit. Sounds funny but, it works out in my favor either way:
- moderate 0.2, hard initial 1.5, moderate finish 1.4
- moderate 0.2, moderate 1.5, hard finish 1.4
- i'd love to keep my moderate pace under 6:00 min/mi this race, so I need to look at my watch more, and i've never gotten three sub 5 splits, so that's a goal of mine eventually. Need to get closer to knocking that out.

If it's hard initial 1.5:
- going to try and maintain <= 5:25 for 1.5
- try and maintain 5:59 1.4

If it's hard finish 1.4:
- try and relax, maintaining 5:59 for 1.4
- going to try and maintain <= 5:40 for 1.5

If there's a side wind, who knows. lmfao. I'll still pick one of them.

If someone fast shows up, strategy is basically out the window.. I think it'll be similar to last year though, so that's why i'm coming up with two strategies, just in case it's me "dictating" the race.

Anyway, hoping it's the first option .. would rather try and gun it early, because it's better preparation for the next two 5k's on the 23rd and 25th, which are very fast.

peace!!

7430
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2017, 01:09:00 pm »
speeeeed day.

from last night, ~139 with food in me:



IMHO, look noticeably leaner than my last set of photos. Seeing ab/groin vascularity today, kinda freaking me out TBH.



11/15/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:30 AM: food: premade black coffee drink (kona caramel, the usual), 1 grapefruit, avocado, coconut water
07:00 AM: workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough[/b]
-  :ibrunning:
09:00 AM: food: coconut water
- no milk this week, what to do for protein, sh*t!!!!!!!!! :pissed: :uhhhfacepalm:
- forgot I had almond milk :uhhhfacepalm: :uhhhfacepalm:
10:00 AM: food: vanilla almond milk
- remembered I had it.. :uhhhfacepalm:
11:30 AM: food: wholefoods: berry smoothie, 3 chicken breasts
- went ham on the chicken...... without milk, I can feel the need for more protein from something else
- need to use my milk budget, towards chicken budget
- got a bunch of chicken for the next few days
03:30 PM: food: 2 x soudough toasted, almond milk, coconut water
05:00 PM: workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
07:00 PM: food: coconut water w/ pulp, non-dairy blueberry cashew kefir
09:00 PM: food: sauteed yam in olive oil/pink sea salt/black pepper, sauteed orange chicken, 2 x coconut water
09:30 PM: stretch: light soleus during dishes, light everything before bed





stretch:
09:30 PM: stretch: light soleus during dishes, light everything before bed

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough
- https://www.strava.com/activities/1276406837

good stuff. very happy with the 4 x 4 laps (lane 2 except for the last one) with 100m jog rest .. felt really good.

The 8 x ~200-220's were much more brutal. I think that's because the "average moving pace" and "best pace" on those was considerably faster than the 400's, like 4:1X-4:2X paces injected into the 200's .. so that really smoked me. Also I was getting smoked by Mitchell on the 200's, completely dropped. lmfao.

basically a 4 x ~400 with short rest :personal-record: session.







workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
- https://www.strava.com/activities/1277131208

i think garmin connect is broken at the moment.





135 lb. after workout. eeeee.


Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

7431
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: November 15, 2017, 10:22:02 am »
Quote from: Mutumbo000 on November 15, 2017, 07:22:01 am


damn nice.. can't read it too well though. what magazine is that from?

https://www.runnersworld.com/web-exclusive/anselm-lebourne-55-runs-a-437-indoor-mile

great stuff.

Older athletes can teach us quite a bit .. When everyone is decreasing/slowing down, and others are improving etc, the key differences stand out easily. Going to read more about this guy when I get back!

beast.

7432
Strength, Power, Reactivity, & Speed Discussion / Re: Maybe the best "dunk session tutorial" i've ever seen
« on: November 15, 2017, 10:09:16 am »
superb stuff.


7433
800m+ Running and/or Conditioning / Re: Running Quotes
« on: November 15, 2017, 06:14:42 am »
Quote
Trust yourself and even when you're down, and even when you're down, keep on trying. If your mind says you can do it, you can do it!

Quote
kenya_experience_iten Wilson Kipsang talking about the power of positive thinking. 🇰🇪
There has been a lot of talk in this area recently and I don't think it should be brushed off as unimportant. Runners of all levels can work on this and make a conscious decision to think positive thoughts when it starts to get tough.





just more mental game quotes. simple one.. but Kipsang/Kipchoge talk alot about the mental game.. take note! :D

7434
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 14, 2017, 10:04:30 pm »
this clip is insane..

ritz vs hall 2003





also i posted this before, i remember.. reposting because his movement is so impressive:

<a href="http://www.youtube.com/watch?v=EhzzpZVMtl4" target="_blank">http://www.youtube.com/watch?v=EhzzpZVMtl4</a>

7435
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2017, 08:47:46 pm »
Quote from: Coges on November 14, 2017, 08:11:01 pm
Quote from: adarqui on October 29, 2017, 08:15:04 pm
oh btw.. "page 500".  :wowthatwasnutswtf:

Can't believe I missed this. Thought there would have been more of a party. 500 pages  :personal-record:

hah, thanks Coges :highfive: . We'll have a party at 1000, if I make it there in one piece, lmao :trollface: :ninja:

peace man!!

7436
Nutrition & Supplementation / Re: The Misc Snack Food Thread
« on: November 14, 2017, 08:46:57 pm »
If you see this, worth a try.. wow tastes so fresh & clean, really good.

non-dairy drinkable cashew yogurt :headbang:

https://foragerproject.com/product/wild-blueberry/


7437
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 14, 2017, 02:47:59 pm »
Rupp really is ridiculous.. form is incredible. This is an old race.. but man every time i watch a video of him, I find myself being surprised that i'm so impressed. Rupp is no joke obviously.

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

7438
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2017, 02:30:44 pm »
light day.

tmw = speed double {morning=mile specific with someone, evening=some hard km's}



11/14/2017

bw = 138
bw before bed last night = 142
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:30 AM

log:
05:45 AM: food: grapefruit, coconut water
06:30 AM: workout:
- light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- bw:
-- several sets of half squat holds, loaded calf/ankle stretch
-- 3-sec dead hang ng pullups: BW x 10
-- full dips: BW x 10
-- standing single leg raises: x 15
-- standing single leg abductions: x 15
-- standing single leg rdl: x 15
-- nice bw workout
08:30 AM: 3 x grapefruit
- so good
10:30 AM: food: sautee'd yam + grilled chicken, avocado, sweet green tea, 1 piece of sourdough rye
02:00 AM: food: coconut water
02:15 AM: workout: bw
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 8
04:30 PM: food: 3 x toasted sourdough, big spinach salad with avocado, strawberries, and cucumber, dressing = beet juice + olive oil + apple cider vinegar + pink sea salt + black pepper
06:30 PM: workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
08:30 PM: food: coconut water, 2 x non-dairy blueberry cashew yogurt
09:50 PM: food: water w/ lemon
10:00 PM: leg drain: 20 minutes


This is how big the yams usually are, nice size:







yesterday's salad:




 
stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 20 minutes
contrast showers:
naps:


workout: light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- https://www.strava.com/activities/1274822976

felt more like 9+ pace, so nice to see how it was mid 8's. felt really good though, especially following a full rest day, so that probably had something to do with it.

also made some changes to my diet as a result of jalapeno/milk meltdown on sunday.



workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
- https://www.strava.com/activities/1275752178

felt great, but calves felt a bit tight today.. they loosened up more after this run it seems. hopefully tmw they loosen up a bit.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

7439
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 14, 2017, 01:26:22 pm »
I think this is Finan (from the other thread) freaking out during Lagat's 5k American Record:

<a href="http://www.youtube.com/watch?v=QGLaiT_c5jM" target="_blank">http://www.youtube.com/watch?v=QGLaiT_c5jM</a>

lmfao

7440
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: November 14, 2017, 01:25:23 pm »
not sure if I posted Eric Finan before, but he's a freak.

some workouts:

https://www.youtube.com/watch?v=KJAkntpdWJs

https://www.strava.com/activities/1275135688

5 mile threshold in 23:56 (4:4X min/mi), with 5 easy warmup miles: https://www.strava.com/activities/1266082062

puts in ~130 miles a week.

interesting video of him, seems like he knows his stuff:

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

He also broke 4 for the mile, while not really training for it, or racing it much:

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

Here's a mile race (4:06):

<a href="http://www.youtube.com/watch?v=EK6EBQ-F_ic" target="_blank">http://www.youtube.com/watch?v=EK6EBQ-F_ic</a>

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