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Messages - adarqui

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76
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2021, 02:52:57 pm »
Quote from: LoopieMclooperson on October 18, 2021, 02:55:17 am
Right on! Amazing feeling finding someone that checks all the boxes AND is into you.

thanks a lot man!! and yea, that sums it up. checks all the boxes and is very into me, hah. i imagine we're going to have fun for quite some time. love it.

cool ;f

pc!

77
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2021, 10:43:50 pm »
in other news, as of today i have a girlfriend! hah. we met in such an odd/awesome way. her and I hit it off really good 2 weeks ago.. and like, 2 weeks is mad early to be bf/gf but we're already like it's obvious, let's just commit and figure it out between us. we've been having a great time & get along so well. I even met her dad on Friday hah. That went really good.. family is so important to her which i absolutely love.

but ya she's mad cool. so adventurous/fun/spontaneous/polite/good hearted/interesting/smart/loves nature+animals etc <3 :wowthatwasnutswtf:

her in my cowboy hat today.. :wowthatwasnutswtf: :ibjumping: :ibsquatting: :ibrunning: :headbang: :ninja:



haven't been able to stop smiling since i met her lol. that's a good sign imho ;f

gn!

78
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2021, 10:34:31 pm »
2021-10-16

1 mi @ 5:54 moderate

happy about this, haven't been running ;f



Quote from: seifullaah73 on October 15, 2021, 05:34:28 pm
Quote from: adarqui on October 15, 2021, 02:10:56 pm

Damn that's nice.
Almost hit that 20.

thanks man!! yea that is decent strong for sure .. i mean def feeling crazy strong right now. and def seeing a difference.

goal is to hit 30 .. somehow. absolutely no idea how but 30 would be the real next level.

i just have to be careful w/ that & farming etc. farming jacks u up when ur fatigued from lifting/training.

pc!

79
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 15, 2021, 02:10:56 pm »

80
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 15, 2021, 10:31:27 am »
ooo progress. toned it down a bit lately koz my forearms/elbows are wrecked.

2021-10-14

single arm db bench: 60 lb. @ 16 (R), 12 (L), 20 (R), 14 (L), 16 (R), 12 (L)

chinups on tree: 18 !

81
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 07, 2021, 08:55:13 pm »
a few days recently:

17 chinups on the tree at work! very happy about this.



yesterday:

2021-10-06

single arm db bench: 60 lb. @ 5 x 10-13

82
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 29, 2021, 11:38:08 pm »
2021-09-29

not going to journal everything because it's multiple times per day, random stuff etc.. it's chaos

but..

parallel squat: 95 lb x 30, 135 lb x 20 today ez

and

first time db benching flat in a long time: 60 lb x 16 R, x 11 L .. nice!

just went right to the 60's lol. bench is a bit too high, feet dont lay to solid on the ground.. kinda sux. dno.



also 16 chinups on a tree.

def seeing physique improvements.. looking for BIG improvements in the next 6-12 months. ie way more than i've ever had.

nice.

83
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2021, 12:10:02 am »
2021-09-27

tons of dips/pullups with 10 lb backpack, also parallel squat 135 @ 3 x 10

84
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2021, 08:33:57 am »
2021-09-26

havent been running last week.. been farming/squatting instead. so, was happy with my mile run on sunday!

5:47 moderate !

i think if i can get back around 5:1X by Nov 1, i'll be in good shape to get sub-5 by Dec 31.



Quote from: vag on September 25, 2021, 06:38:21 am
^^^
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.

yea exactly. sub-5 again before 2022 is the plan, with physique focus instead of running focus. but that run goal limits some mass gain options etc, need to get way more shredded ;f slower process for sure but need that performance :wowthatwasnutswtf: :ibjumping: :ibsquatting: :ibsquatting:

nice!

85
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2021, 10:05:57 pm »
2021-09-23

hit 135 lb x 20 today on breathing squat. already back there. nice. can't wait until i can throw it around like a toy again ;f

need to take it slow tho. lots of farm life will stress my back/legs soo..

Quote from: vag on September 22, 2021, 03:41:39 am
But if you are already very lean, so there is minimal fat to lose, while you won't put weight so also minimal (if any) muscle to build, how will you further enhance your physique?
This is not an argument to convince you, this is a sincere question.

nah im not very lean. im probably 9-10% body fat or so. very lean for me is 6-7%-ish. only there when peak dunking, 100 mi/wk running, and boxing.

i just don't like bulking. if i made these improvements with no progressive overload, just really need to add some overload (weighted dips/pullups) and adding back in heavy high rep squatting will be the major stimulus. it takes a long time to build muscle regardless, so i just like taking it slow. that same muscle will grow without a light bulk, as long as i keep the frequency. heavy bulk would def put on the most muscle but, need to stay in really good shape running-wise etc.

and i'd rather be more shredded than less shredded so, def dont want to bulk on any fat.

dno if that makes sense ;f

pc!!

86
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 23, 2021, 11:22:17 am »
Quote from: vag on September 23, 2021, 05:35:48 am
22 September

Low aerobic zone run 10K @ 1:13:54 ( 7:23 pace )

Wow , almost a minute per km faster than last week feeling it easier too. This might also be a PR pace for such runs.
Edit: It is, and it is impressive, previous PR pace was 7:34, although it was for more distance (14K ). Still a huge PR 11''/km is no joke!  :personal-record:

It was a result of 2 things:
  • Weather was perfect, 20'C/45%RH as opposed to last week's 28C/80%RH
  • Watch said that on Monday's run i established a new PR of 'running max HR' of 185bpm and it upgraded my low-aerobic zone threshold to 148bpm. Last year it was stuck to 140.

After the run, watch upgraded my VO2 max to 47, which is of course a lifetime  :personal-record: :ibrunning: :wowthatwasnutswtf:

And just like that, after 12 years, i am changing my journals title! Age vs VO2max , why didn't that occur to me earlier, it fits perfectly the initial concept of my vert trying to surpass my age.
Well , i just surpassed it with this new VO2 max, let's see if i can keep up.

hah such a great title change. u can get ur vo2 into the 60's for sure.. lots of time to crank it :D

87
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2021, 02:28:44 pm »
Quote from: vag on September 21, 2021, 06:08:03 am
Oh no, i meant that maybe you should bulk, add some bodyweight , not add weight to the excerises.

oooh hah. nah. i don't like bulking.

adding weight to the exercises + bringing back squatting will def do the trick.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibjumping:

88
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2021, 10:47:38 pm »
Quote from: LBSS on September 20, 2021, 10:04:29 pm
- run 58:27, 11.00 km
words cannot describe how satisfying it is to hit 11.00 km exactly on the final step of the run. i didn't have to go a few houses up the block or run around in circles for a few seconds to get it to turn over this time. without looking, the watch buzzed the very instant my foot hit the driveway. i crossed the street once at a slightly different point this time, maybe that's what added the extra 30m.

- stretch

lmao. bliss.

89
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2021, 10:46:13 pm »
first time squatting in a long time!

135 x 12, below parallel, heels elevated

time to really ramp it up. high freq + high volume coming.

need the high rep nation stimulus for shred/lean mass.



Quote from: vag on September 18, 2021, 06:14:57 am
Quote from: adarqui on September 16, 2021, 09:15:55 pm
this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

Maybe consider adding some weight? Not much, 5-10 lbs of clean bulk, it would really make a positive visual impact IMHO

yo! thanks man. i read your mind.. today added a 10 lb backpack to my dips/pullups at home.

ya, def need to keep overloading now. will get a weight belt again when i need to add more.

i do pullups on a gumbo limbo tree at work too. lots of cool variations.

pc!

90
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2021, 09:15:55 pm »
this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

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