Adarq.org

i still don't get it.. :/

Quote from: acole14 on October 06, 2017, 02:01:13 am

Quote from: Final Phenom on October 05, 2017, 05:31:55 pm

As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

I made a mistake actually I didn't watch the video and thought you were talking about a different exercise. The TFL is the dominant abductor in most cases though, but apparently not in that range of motion. Also that exercise is great because it's a mix of abduction and external rotation.

[n]Pretty much I was kind of a cunt and assumed I knew what you were talking about because I researched glute training a lot. But I've actually never seen that exercise, and from trying it just now it seems to work very well. Definitely will add it to leg day warmup.

Thanks for calling me out lol[/b]

lol ^^  nice.

Quote from: Final Phenom on October 05, 2017, 05:31:55 pm

As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

Quote from: fast does lie on October 05, 2017, 05:23:55 pm

Quote from: acole14 on October 04, 2017, 07:21:00 pm

I would throw in seated band abductions with a thick band you can do for 10-15 reps. If you lean forward it isolates the glutes superbly.

I don't like this exercise tbh. I did it for a little while and it fucked up my hips made my snapping hip syndrome worse. Also this makes the glutes stronger? I thought the glutes are mainly responsible for pushing the leg back, isn't this more for hips and side of thigh?

It's a complementary exercise to those already posted to strengthen all functions of the glutes. Having better hip abduction strength will help your squat, jump etc. BSS and deep squats are the way to go for max strength/hypertrophy of the glutes. Btw, if that fucked up your hips, get that syndrome sorted by a professional - it's a warmup/rehab exercise!

i wrecked my hip twice (both for 6+ months) by doing this:



though, i think that's far more dangerous than anything mentioned.. i mean any human should be able to do that, but maybe not "relaxing" in that position, allowing certain muscles to relax and the head of the femur to "shift" inside the hip.

also, i think warmup, hydration, & effort is important in this context .. if someone is doing simple rehab exercises & gets hurt, it could be related to those 3 components.. one could be doing the safest exercise in the world but ends up with some kind of "ache/injury" by not being warmed up enough, by not being hydrated enough, or by generating too much force for such a simple intricate movement.

in fdl's case, I could easily see one of those factors contributing, especially the "effort" one.. that gung-ho attitude can be dangerous with rehab/prehab/flexibility exercises. i've wrecked myself with simple exercises before because of hydration & effort, not so much warmup.

2centZ

peace!

Yep Capitalism, it's the most fair system.

When players get too greedy (and owners for that matter), it's bad for us the spectators because game halts, like it did several times before.

whoa..

a capitalist who has a problem with greed?

*faints*

very confused though how greed is bad for the spectators, who seem to be putting more money in the players pockets.

honestly i think you're convictions are just not strong.. this is how you can argue for capitalism then talk about players being too greedy etc. If you were a true capitalist, like how you seemed to come off in earlier posts, you'd have absolutely no problem with how much the players are getting paid, because the free market sorts everything out.

I mean you're arguing how much money the owners should be making too, as opposed to me saying the players are making too much.

i'm not capitalist.. i'm a mix of things.. but you're a capitalist, so you shouldn't be arguing it at all.

i can see this convo could really go out of control.. i just find it funny that, your first reaction, while being a vocal capitalist, is to talk about repercussions instead of rewards.... a capitalist looks for rewards, not repercussions...

tbh now you just sound like a politician, you're all over the place.

btw FDL, before you set me straight, just clarify one thing for me, it'll take alot less time presumably: you're a capitalist right? If not, what were you arguing with LBSS about socialism for? Maybe I misread those posts.. My replies come from the context that you're a vocal capitalist. The world is flipped upside down lately, so maybe nowadays capitalists argue about how much money people should be making? That's not something i've ever seen before.

If you are a capitalist, please provide me with your top 10 professions where people are paid too much money.

Thanks

speed day.

update: I can't stop pissing all day, it's insane. watermelon got me going nuts I think.



10/05/2017

bw = 146
bw before bed = ?
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 9 AM
- slept in, so much rain etc, felt good.

diet:
wakeup 9:30
09:30 AM: quarter watermelon, 1/2 black coffee drink
10:15 AM: relax speed + bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 AM: 2% milk, coconut water
01:00 PM: 2% milk, 2 x banana
04:00 PM: 3 x grape fruit, 2 x avocado, banana
06:00 PM: peanut butter bar from whole foods, 1/2 watermelon juice
07:15 PM: workout: high volume, relaxed speed
09:00 PM: 2% milk, coconut water
10:00 PM: 3 x banana, chicken skewer, avocao, 2 x san fran sour dough, 2% milk, water w/ lemon



stretch:
- 09:30 AM: quads
- 1 PM - 6 PM: quad stretches throughout the day



workout: morning relaxed speed: 5 x 800m @ {2:57/5:55mm, 2:44/5:31mm, 2:46/5:33mm, 2:44/5:29mm, 2:38.8/5:17mm} ::: wet/rainy sidewalk, light walk back recovery, no looking at watch
- 10 AM
- https://www.strava.com/activities/1216451463

felt really good!! again really wet so had to be a little careful, but everything felt good. Weather is going to be really bad for the rest of the week, so can't really work around it. Really happy with the first split, that was just a warmup lap, but still sub 6 nice and easy. Last 800m was the hardest obviously, pushed it more, it being the last lap.

This workout felt really good & legs feel fresh, so tonight's workout (400m repeats hopefully) shouldn't suffer at all.

Hoping to one day knock out these intervals at sub 5 pace at the same effort level .. relaxed sub 5's would be awesome.





best one is definitely the third 800m, very even pace.



workout: evening relaxed speed, 5k race prep: 21 x 400m with 80m light walking rest @ mostly 5:3X/5:4X, with some 5:2X & 5:5X ::: reps #19 & #20 @ 82/81 ::: wet sidewalk
- https://www.strava.com/activities/1217124765

wanted to hit 25 but only got to 21 (work capacity issues), including the first 2 warmups. was more focused on trying to maintain ~85s pace or so, just by feel/not pushing it. A few hours later, legs feel amazingly good. Have a 5k race on sunday, first one in like 8 months or so.. no idea how i'll do, but should do ok, feel like i'm in ok shape. Last workout is tomorrow (bunch of long slow recovery), then saturday = complete rest, sunday = race.







friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

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

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10AM,9),(05,9AM,10)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: adarqui on October 05, 2017, 09:06:04 am

Quote from: fast does lie on October 04, 2017, 08:05:18 pm

Quote from: Coges on October 04, 2017, 07:10:06 pm

This is going to be the best pick up game of all time

http://www.slamonline.com/nba/nba-eliminates-east-vs-west-all-star-game/

Yeah it's a strange change but better than no change. I'd have dreaded the same all star this year, i can literally predict what /who will be on it ..... West beats east 199 - 183 yada yada yada

I think they need to have some kind of repercussion for playing nonchalant bball to truly improve the game, maybe having it count as a w/l.  So if East wins, every east team will get a W added to rec while west teams get L to record added.

Get rid of fan voting, it's a joke, what the fans want they end up hating it anyway. Coaches only vote for the teams.

Would be hella of a game.

it's funny to me.. the best "repercussion" is just putting some serious money on the line. if you win, you get the purse. NBA is $$ RICH $$. Why not just put up 1 mil bonus per player on the winning team? Apparently it's ~50k for a winner, ~25k for a loser.. make that 1 mil for a winner, 25k for a loser and see what happens. Same goes for baseball etc.. Surely these leagues have an extra ~12 mil they can put up..

These are great examples of when capitalism is not utilized properly.

Instead, it's just owners/leagues being cheap.. then blaming it on the players.

Nah, the players association has bargained for higher and higher salary til the point it's gotten ridiculous. The GM's and non player employee's make a minute fraction of what the players make but play a key role in making it all happen, without either parties, it can't happen. The owners are already rich but still, they take losses some times.

The players have it WAAAY too good. They have literally no expenses during the season, the best benefits of any job. Min salary is like 800k, max salary is like 60,000,000, come on now.

hold on.. the player's association has bargained for higher salaries as a percentage of what the NBA makes..

how is that ridiculous?

sad @ "players have it way too good" .. they are the "product". They are the ones putting fans in the seats. They are the ones people pay to see. LOL @ key role.. If all of the players left the NBA and created their own league, that's what people would flock to see. No one would pay money to the NBA if it was full of average joes.

No one is paying money to see Joe Blow owner in the sky box.

Again, I don't care what they are paid, if it's a percentage of what the NBA is making. If the NBA stops making money, they will get paid less.

Capitalism.

Even if they have no expenses during the season, which I seriously doubt.. Who cares? Even if they have the best benefits of any job, who cares? THEY ARE THE PRODUCT. The fact that they make so much indicates that the NBA makes insane money, otherwise, they couldn't get paid what they are making.

Economics 101, capitalism 101. If the players strike, NBA doesn't make money. Work force 101.

101 101.

Your argument I see so often, is so baseless IMHO. It's just full of emotion. Look at the math. Stop looking at what the work force does or provides, and instead just look at the numbers. That's why fans with this opinion just drive me nuts... For some reason, because it involves a basketball, sports, etc, the players "deserve less". They make "too much" because, basketball...

Athletes are irreplaceable..

Why is that so hard to understand? You can't just replace Lebron James, Durant, Jordan, Magic, Bird, Tom Brady, Usain Bolt etc.. I mean you can replace them with someone who isn't on their level, but then you as an organization/owner/team/league etc, MAKE LESS MONEY and are less successful. Athletics is unique in this context.

You can replace owners, management, staff, even coaches.. but if you have someone like Allen Iverson and a sh*t team, you simply cannot replace that talent unless it's with someone equally/more effective. AI took a shit franchise (during those years) and put it on the map. Look at them before & after. Athletes like AI earn every penny.

Also, 800k minimum salary sounds fine to me.. This is a lifestyle job with a pre-season, 82 game season, possible playoffs/championships, and an active off season, in a sport/business which makes massive $$.

Props to the players association for getting everyone paid.. This is why big corps hate unions & organized labor.. Imagine if the incredible wealth inequality gaps were shortened among management/C-level people and more of that money hit the labor. But that won't happen because every single one of those people are easily replaceable.. sucks.

/rant

light/recovery day.. where i get that light volume in.

10/04/2017

bw = 145
bw before bed = 149
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5:45 AM

diet:
05:45 AM: water w/ lemon
06:30 AM: workout: light running
- 142 after run
08:00 AM: 2% milk, coconut water
09:30 AM: 3 x eggs sunny side up, 1 piece of bread toasted, banana, avocado, water melon + tart cherry juice, coconut water, black tea
11:30 AM: workout: bw
- dead hang ng pullups: BW x 11
- full dips: BW x 10
01:30 PM: grilled chicken sandwich with avocado/bacon/lettuce/tomato, epic flan
06:00 PM: protein bar after 2 hour car drive home fml
08:00 PM: workout: very light run
09:30 PM: 2% milk
10:00 PM: quarter watermelon, 2% milk, 2 x banana


stretch:
- TONS of quad stretches throughout the day
-- could have something to do with how ridiculous I felt in workout #2
- everything before bed



workout: fasted morning stroll: walk 0.5 mi, very light run: 9 miles @ ~8:45mm
- 6:30 AM

garmin wouldn't sync, so i turned it off then plugged it back in, history gone. wtf.

very light run in some nutty weather.. was fun.

workout: very light recovery #2: evening: 2 x 3 miles: first 3 (~7:49 min/mi), 2nd 3 (~8:05 min/mi)
- 8 PM
- https://www.strava.com/activities/1215718615

didn't look at watch, just ran nice and relaxed.. very happy about that first 3 miles, had no idea how fast i was running.. it felt really good, so i'm happy to see it was 7:48/7:48/7:53.

also lots of running in the rain, felt great. i clipped my shoelace though on that 3rd mile in the first set, almost ate it, but caught myself... was a really close call.. had them double knotted but, really with the water/soaked shoes, should have tripled them up.. quadrupled them up after that, no problems. scary though.



i remember when 7:40's used to be "moderate" .. lmao. kinda nuts how easy I hit those.. that's must be what it's like to be elite, hitting < 6 at that effort.. similar feeling though.. just barely pushing and going fast, nice and relaxed/ez.



tmw morning / evening - speed
friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

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

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

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

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)