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Messages - adarqui

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8431
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 17, 2017, 10:50:28 pm »
08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s. :ninja:
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

8432
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 17, 2017, 09:36:14 pm »
calves wrecked!!!

negative drop on spikes hit them hard.

had a good session in teh spikes, I like em`. Didn't notice much for the most part, BUT, when turning it up & finishing with a strong kick etc, I definitely noticed them.. plus running through puddles was nice too, didn't worry one bit.

middle distance spikes = success

8433
Pics, Videos, & Links / Re: jump videos
« on: August 17, 2017, 09:35:05 pm »
Quote from: seifullaah73 on August 17, 2017, 05:49:34 pm
I like those pogo jumps, I can get high with them too. But since it's a plyometric exercise, it does pain my shins because I don't have the strength requirements, which I heard was that you had to squat 1.5 x bw to be able to qualify to do plyometrics safely.

just do them submax most of the time & occasionally do them near-max/hard to test it out, you'll be fine. don't need 1.5xBW squat strength, that's some BS :D

Quote
But it's really fun to do these as well, maybe it's the kenyan blood in me.  :ninja:

important statement ^^ :) if they are fun to do and they feel good, do them.. probably.  :ninja: but like you said you feel it in your shins, just don't go as hard.. you should be able to dial down the intensity and do them IF you wanted to.

pc!!!

8434
Boxing / Re: Floyd Mayweather Thread
« on: August 17, 2017, 04:38:21 pm »
man roger got destroyed back in the day, so brutal.

<a href="http://www.youtube.com/watch?v=882DJM35o1k" target="_blank">http://www.youtube.com/watch?v=882DJM35o1k</a>

he was a pretty good fighter but god damn, you can't get ktfo'd like that multiple times and not wreck your brain.

8435
Boxing / Re: Boxing GIF's
« on: August 17, 2017, 04:34:13 pm »
not a gif but could be:

<a href="http://www.youtube.com/watch?v=c2vC85CWt3Y" target="_blank">http://www.youtube.com/watch?v=c2vC85CWt3Y</a>

8436
Pics, Videos, & Links / Re: jump videos
« on: August 17, 2017, 02:27:08 pm »
Quote from: maxent on August 17, 2017, 09:19:00 am
Not to take it offtopic but im fascinated by the Masaii jump. Any thoughts on adding it into one's training?

basically stiff leg pogo hops, one of the most highly recommended reactive exercises on this forum :D

pogos are incredible.. even more so than double leg bounds, MR tucks etc. They train "elastic qualities" obviously but i've always felt like they just improve triple extension better than any other exercise .. so if you want that "flick of the wrist" of a jump shot effect for your ankles, pogos are your exercise.

you basically try to keep your legs "locked" upon landing and flick yourself back up .. you can actually do this submaximally to start & it still provides a great training effect. It's easier to keep your legs locked when going submaximal. As you get higher, you'll have a little bit of bend upon landing which is fine. These Maasai jumpers allow more knee bend. If you notice they hardly have any arm swing either.

during my peak RVJ I felt like I could get near 30" or so off the ground on these, maybe even more .. here's a video of me doing them, but not at that level:

<a href="http://www.youtube.com/watch?v=F3ITzUbZzMk" target="_blank">http://www.youtube.com/watch?v=F3ITzUbZzMk</a>

here's two more videos of the same Maasai jumper:

<a href="http://www.youtube.com/watch?v=DCr6MYZCh2Y" target="_blank">http://www.youtube.com/watch?v=DCr6MYZCh2Y</a>

<a href="http://www.youtube.com/watch?v=Leoi2NytGUI" target="_blank">http://www.youtube.com/watch?v=Leoi2NytGUI</a>

very serious bounce..

8437
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: August 17, 2017, 01:28:56 pm »
Quote from: John Stamos on August 17, 2017, 12:57:42 pm
Yeah I'd like to find a 67 fastback and get the Eleanor kit for it.

ya nice. i love muscle cars. As for new cars, i'd only really want to get a Tesla (non-gas guzzling)... but, old muscle cars to me are an exception.

Quote
30 min walk 3.5mph 4 incline
20 min amrap
5 snatch@95
10 push ups
15 wallballs
15 minutes bike

I gotta watch my diet, feels like my appetite is up due to the weights.

I bought a sandbag thing with a bunch of handles on it and comes with a 10/15/20 pound sand kettlebell bag set.

just don't leave it outside.. i made my own sandbags for lifting, way back in like 2005 or so.. left em` outside. eventually i'm lifting it, and i start feeling stings, red ants all over me .. they created a nest inside the bag somehow, and it was full of ants. nightmare.

8438
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 17, 2017, 01:24:51 pm »
Quote from: Coges on August 17, 2017, 12:52:43 am
Quote from: adarqui on August 16, 2017, 11:47:25 pm
feel better dude!





btw a request, near some of those Week X- Day X etc, maybe prefix it with YYYY/MM/DD ? I keep getting lost without dates :f or maybe i'm being a noob?

pc!

Thanks mate. Didn't train again today and hopefully back at it tomorrow.

Yeah good idea. I'll start adding a date to each one cause I can't remember either. Haha lol'd at noob

lmfao.

8439
Pics, Videos, & Links / Re: The Strong, Fast and Agile Seniors
« on: August 17, 2017, 12:49:41 pm »
hah @ the title of the thread.. ya when you get that old you get an extra level of respect which removes the "old farts" title and replaces it with seniors. I like it.

she's a boss.

8440
Pics, Videos, & Links / Re: jump videos
« on: August 17, 2017, 08:19:07 am »
impressive and lmao.

<a href="http://www.youtube.com/watch?v=E-oqvLk960g" target="_blank">http://www.youtube.com/watch?v=E-oqvLk960g</a>

8441
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 16, 2017, 11:47:25 pm »
feel better dude!





btw a request, near some of those Week X- Day X etc, maybe prefix it with YYYY/MM/DD ? I keep getting lost without dates :f or maybe i'm being a noob?

pc!

8442
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2017, 11:45:23 pm »
08/16/2017

bw = 157
- whoa

soreness = bottom of left foot a bit, right hamstring slightly
aches = bottom of left foot - certain positions can cause it to feel painful rather than sore - plantar fasciae strained slightly. I've had this before several times in my left foot so, seems like something is jacked up there & once it heals/adapts it's usually fine for a long time.

left foot is way better today than yesterday, but didn't want to risk making it worse, so AELS - didn't go to the track.

I might go to the track tomorrow morning, but if it's still bugging i'll just take another rest day ... idgaf.



walk with dogs:
- 3.5 miles

did some feet stretches at night .. made my foot worse, then better.



ideal plan:
- thursday: 400's/200's with spikes, jumps
- saturday: MARATHON JUMP SESSION INDOOR GYM!?!? just tons of L/R-SLRVJ's in my favorite indoor gym
- sunday: running jump rope, 400's, jumps

that'll probably fall apart like usual.

peace!

8443
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: August 16, 2017, 11:20:45 pm »
Quote from: John Stamos on August 16, 2017, 08:09:40 am
Quote from: adarqui on August 15, 2017, 08:44:25 pm
Quote from: John Stamos on August 14, 2017, 11:55:07 pm
I'm ending tomorrow's workout with push ups and squats to Flower by Moby

Green Sally up, green Sally down (I think it's green) you move up and down with the song.

solid lmfao. It's "Bring Sally up, bring Sally down .. "

:D

https://www.justsomelyrics.com/423338/moby-bring-sally-up,-bring-sally-down-lyrics.html

incredible how many people think it's "green sally up", according to a google search. that's funny as fuck.  :trollface:

<a href="http://www.youtube.com/watch?v=AZ2c3qNK8sE" target="_blank">http://www.youtube.com/watch?v=AZ2c3qNK8sE</a>

fwiw, gone in 60 seconds was great.

Yeah that's what I thought but that's what the lyrics say when I play it on my amazon player.  Idt anyone will ever know the truth lol

Yeah that movie is the reason why I like mustangs

Eleanor ftw.


8444
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 16, 2017, 11:06:51 pm »
should post the vert vid you posted on IG .. that was a pretty sick jump.

8445
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 16, 2017, 11:05:59 pm »
Quote from: seifullaah73 on August 16, 2017, 11:44:32 am
Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

out of nowhere kettlebell fest.  :ninja:

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