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Author Topic: ADARQ's journal  (Read 2584577 times)

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adarqui

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Re: ADARQ's journal
« Reply #2235 on: December 08, 2010, 05:10:18 am »
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Quote from: Sean0013 on December 07, 2010, 06:33:27 pm
Cool, that makes sense...I approach my diet pretty much the same way..I like cooking so I do mix it up a bit but yeah for the most part high protein, moderate carbs, moderate fat. I'll jump up my carb intake before an important training and after lower leg strength days...

Jumps and numbers are looking good ! I'm gonna have to go back through some threads to get a feel for the forum and stuff but it's good to be here...some like minded motherfuckers on here huh??

yup definitely, too bad we have so many posts now, woulda been easier to go back and check threads 6 months ago... lol ;)

peace
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Sean0013

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Re: ADARQ's journal
« Reply #2236 on: December 08, 2010, 05:25:19 am »
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Duudeee...you really like protein shakes huh?  :P
Man, I could not drink those shits that much!
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Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017

adarqui

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Re: ADARQ's journal
« Reply #2237 on: December 08, 2010, 05:26:01 am »
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50 F out tonight, last night was 43 F, regardless, very cold for florida.


12/7/2010

bw = 152 <- wtf
soreness = abs a little, calfs a little
aches/injuries = lower back, right ankle a little, bottom of feet a little
fatigue = low
diet = protein shake, tons of green beans + egg sandwhich on wheat bread + 1 slice cheese, walking, protein shake + 8 bananas, protein shake + PB sandwhich on wheat bread



legs feel REALLY good.. tomorrow should be interesting.. i feel so springy/powerful.. the back issue is annoying though, got to get this sorted soon.

workout: 8 miles walking
- hands were numb walking, so cold, lots of wind, windchill factor musta been nuts
- saw like 20+ cop cars.. man lots of breakins during the holidays, cops/undercover going crazy
- walking felt real soft..


hopefully going to that nice outdoor court tomorrow.

peace






uploaded old dunk footage, since people forget i've done a two hander, always requesting it.. lol:

« Last Edit: December 08, 2010, 02:32:12 pm by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #2238 on: December 08, 2010, 05:27:08 am »
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Quote from: Sean0013 on December 08, 2010, 05:25:19 am
Duudeee...you really like protein shakes huh?  :P
Man, I could not drink those shits that much!

id rather get it from food but, it's much cheaper with whey + milk.. the shakes i make taste great though, just whole milk + ON Gold Standard Cookies&Cream, but it tastes great.. would rather meat/chicken etc though for non peri/post workout nutrition.

peace man
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dmarrone39

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Re: ADARQ's journal
« Reply #2239 on: December 08, 2010, 08:24:04 am »
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Quote from: adarqui on December 08, 2010, 05:26:01 am

uploaded old dunk footage, since people forget i've done a two hander, always requesting it.. lol:

man I cant get gold standard to mix right, clumpsss. only use a spoon though..

about this monster in the  video though... start bringing your knifeez mang
« Last Edit: December 08, 2010, 08:25:47 am by dmarrone39 »
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adarqui

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Re: ADARQ's journal
« Reply #2240 on: December 08, 2010, 01:23:02 pm »
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Quote from: dmarrone39 on December 08, 2010, 08:24:04 am


Quote from: adarqui on December 08, 2010, 05:26:01 am

uploaded old dunk footage, since people forget i've done a two hander, always requesting it.. lol:

man I cant get gold standard to mix right, clumpsss. only use a spoon though..

ya i shake it like 100 times in the 16 oz whole milk.. if i dont its clumpy. ;)

Quote
about this monster in the  video though... start bringing your knifeez mang

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc
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piR

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Re: ADARQ's journal
« Reply #2241 on: December 08, 2010, 05:46:07 pm »
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Quote from: adarqui on December 08, 2010, 01:23:02 pm

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc

Adarq.org; where serial killers are born..
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aiir

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Re: ADARQ's journal
« Reply #2242 on: December 08, 2010, 07:52:11 pm »
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Quote from: Rip on December 08, 2010, 05:46:07 pm
Quote from: adarqui on December 08, 2010, 01:23:02 pm

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc

Adarq.org; where serial killers are born..
ahahahahhaa
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adarqui

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Re: ADARQ's journal
« Reply #2243 on: December 08, 2010, 09:02:21 pm »
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Quote from: Rip on December 08, 2010, 05:46:07 pm
Quote from: adarqui on December 08, 2010, 01:23:02 pm

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc

Adarq.org; where serial killers are born..

serial rim killers, yes.
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adarqui

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Re: ADARQ's journal
« Reply #2244 on: December 08, 2010, 09:07:25 pm »
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landed some nice two handers and some really hard one handers... right ankle is bugging me :/ feet are deathed.

squatting tonight, hopefully 295 x 5 or 305 x 5.

peace




























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BMully

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Re: ADARQ's journal
« Reply #2245 on: December 08, 2010, 09:10:04 pm »
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HELL YEA ADARQ: KEEP GETTING IT
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vag

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Re: ADARQ's journal
« Reply #2246 on: December 09, 2010, 04:32:17 am »
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Ohhh , that court is the shit , jumps look like the shit too!
Suggestion : don't go to that court often , keep it for ultra special occasions. For example go there at the forthcoming peak period. Do multiple dunk sessions there , make an AWESOME mix , then don't go again until a new major peak.
Just saying...  ;D
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: ADARQ's journal
« Reply #2247 on: December 09, 2010, 06:04:03 am »
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Quote from: BMully on December 08, 2010, 09:10:04 pm
HELL YEA ADARQ: KEEP GETTING IT

thanks alot bmullypimp.





Quote from: vag on December 09, 2010, 04:32:17 am
Ohhh , that court is the shit , jumps look like the shit too!
Suggestion : don't go to that court often , keep it for ultra special occasions. For example go there at the forthcoming peak period. Do multiple dunk sessions there , make an AWESOME mix , then don't go again until a new major peak.
Just saying...  ;D

thanks !@$

ya the only problem with that court is, no one is there.. i like to dunk between a full court game haha.. stuff like that.. the more people around the better, as long as they dont get in my way and i can get dunks in.. the lighting there is kinda messed up too, palm trees block the sun, i have to get there at noon next time.

peace mang
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adarqui

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Re: ADARQ's journal
« Reply #2248 on: December 09, 2010, 06:24:47 am »
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12/08/2010

bw = 154
soreness = none
aches/injuries = bottom of feet, right ankle, lower back
fatigue = low
diet = protein shake + 2 tspn instant coffee, dunks/jumps + protein shake, protein shake, cheeseburger + kidney beans, squatting + protein shake, protein shake, ramen + turkey & cheese sandwhich


workout #1: jumps/dunks
- pics above, landed some nice dunks, two handers off lob and some good one hand power throw down, almost had sme lefty's, no dribble ups = lol.. missed dribble ups.


workout #2: squat
half squat: 45 @ 15, 12, 10, 10,     135 @ 5,      185 @ 5,     235 @ 5,       255 @ 5,         275 @ 5,       295 @ 5,     305 @ 5
half squat supervolume: 225 @ 10x10 ..... exactly 3min rest between sets, really fast bar speed, finishing each set of ten in under 20seconds.


left ankle bugging me a bit now again, probably from how fast i was squatting with 225.. just going really fast..

bleh, i hope to wakeup and it's gone.. i stretched my ankles out hardcore tonight and it did help both of them, they are just getting pretty tight so i have to make sure i get this stretching in.


i'll probably post some video tomorrow, of squat/dunks/jumps etc.

peace!
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Leonel

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Re: ADARQ's journal
« Reply #2249 on: December 09, 2010, 07:06:15 am »
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Quote
diet = protein shake + 2 tspn instant coffee, dunks/jumps + protein shake, protein shake, cheeseburger + kidney beans, squatting + protein shake, protein shake, ramen + turkey & cheese sandwhich

Damn... 5 protein shakes a day wtf!! Get some normal food in weirdo!  :P

Nice job on those squats though... 10x10 after ramping up to heavy sets of 5 is just flat out crazy! Wouldn't have the balls to do that.. I would pussy out in set 5 or 6! :D  305x5@154lbs is some nasty relative strength!

Now you just need to get these feet/ankles recovered and you'll drop some insane jumping/dunking footage!!
« Last Edit: December 09, 2010, 07:17:19 am by Leonel »
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