Author Topic: ADARQ's journal (Read 2585563 times)

adarqui · « **Reply #3900 on:** July 03, 2011, 04:50:36 am »

07/02/2011
bw = 149
soreness = glutes
aches/injuries = right knee, AFTER RUNNING=left calf
diet = protein/water, workout#1{~1.5 hour walk + interval jogs}, protein/water + 3 chicken wings, dog park, 4 eggs + eggs whites + 2 bread, protein/water-drink, workout#2{ half-squat=135x5/135x5/225x1/275x1/295x1/315x1 SS depth-drops=6x5, walking-lunges=BW@4x100/4x50}, protein/water, PB

knee = gay

drops/lunges felt great.. jogging felt great until well after sessions, stupid left calf like usual tightens up.

pC

adarqui · « **Reply #3901 on:** July 04, 2011, 12:53:33 am »

well, youtube keeps disconnecting my uploads for that stupid video.. i split it into 3 parts, and it keeps disconnecting my uploads for part 1.. this week has been an absolutely horrible week.. and to top it off, my laptop is making really scary noises non stop, i dont even enjoy using my computer right now.

HEH

adarqui · « **Reply #3902 on:** July 04, 2011, 04:32:17 am »

07/03/2011

bw = 149 maybe 148
soreness = glutes/hams slightly
aches/injuries = left calve badly, right kneediet = protein/water, protein/water, workout#1{3 hour walk}, protein/water, dunkin donuts mocha collatta (medium) + 3 pizza slices + greek salad with grilled chicken + 2 biscotti + 5 diet cokes, small brownie + yogurt, workout#2{half-squat=135@2x5/225x1/275x1/295x1/315x1/335xmiss lmao SS depth-drops@6x5 SS NGP=4x8 SS PUSHUPS=4x20, walking-lunges=10lb-db's-each-hand@4x50, GB=50 + CR=50 + GB=50 + CR=50}, protein/water, 2*beef-hotdogs on oat bread

glutes = TOAST for workout #2

drops feel good, right knee is lame when i test it, fine during drops/squat, bugs during lunges

july 4th, might dunk if calf isnt bugging me

pc

adarqui · « **Reply #3903 on:** July 04, 2011, 11:09:59 pm »

http://www.roadcycling.com/training/kneepain.shtml

Knee and hip pain are the most common cycling injuries, especially in the early season. The most common cause of knee and hip pain in cyclists is iliotibial band (IT band) syndrome. The IT band is a thick fibrous band of tissue, which runs on the outside of the leg from the hip to the knee. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). Tight inflexible lower extremity muscles may worsen the condition. Pain may also be caused by inappropriate seat position, saddle position, cleat alignment, or by individual cyclist anatomy.

how to turn back time and not ride that bicycle? watching timecop right now to figure it out.

pc

adarqui · « **Reply #3904 on:** July 05, 2011, 04:17:57 am »

07/04/2011

bw = 151
soreness = none
aches/injuries = left calf slightly, right knee bad
diet = protein/water, 4 eggs + 2 bread, dog walk, medium caramel frappe, walking around july 4th park, lots of foam rolling smfr, workout{depth-drops=~35"@5x10 SS PULLUPS=5x8 SS PUSHUPS=5x20, depth-drops=~35"@5x5 SS MR-half-tuck@5x25, depth-drops=5x1 SS MR-half-tuck=5x10, submax-MR-halftuck=1x50, SLAH=5x10}, protein/water, lots of baseball massage smfr, protein/water + boost drink + 3 ibuprofen

progress on uploading those videos, got part 1 & 2 uploaded finally, working on part 3.. cant wait til thats over with

video taped some july 4th celebration today at a park, might be cool to put on adarqtv

tons of painful foam rolling/baseball massage.. man o man my right ITB is so jacked up its insane... excruciating.

reactive workout left my legs feeling really bouncy/light, felt good..

148 after workout

sick with slight cold

back on ibuprofen to help kill inflam/loosen me up

pC

BMully · « **Reply #3905 on:** July 05, 2011, 12:44:21 pm »

never knew a bike ride in the park could fuck me up...good thing I broke my bike when i was 15 and have never ridden one since

adarqui · « **Reply #3906 on:** July 05, 2011, 11:26:37 pm »

lame jumps from tonight.. probably going to jump good thursday though, if it doesn't rain.

adarqui · « **Reply #3907 on:** July 06, 2011, 05:07:29 am »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: ROTATE DUNKING EVERY OTHER DAY OR SO (every 3rd/4th day), ROTATE HIGH-SET SUBMAX SQUAT VOLUME (+ CALVE RAISES) WITH LOW-SET SUBMAX SQUAT VOLUME + DEPTH DROPS/REACTIVE WORK + GLUTE BRIDGES.

FOAM ROLL BEFORE EVERY WORKOUT, BASEBALL SMFR AFTER EVERY WORKOUT.

STANDING QUAD STRETCHING

STOP TESTING KNEE WITH SINGLE LEG SQUAT-TEST, IT AGGRAVATES IT.

EAT TONS OF EGGS.

NO JUMP ROPE, AGGRAVATES KNEE ISSUE.

bleh those pics suck ^^ hah

07/05/2011

bw = 149
soreness = none
aches/injuries = right knee
diet = protein/water, foam rolling, 4 eggs + egg whites + 2 bread, dog walk, protein/water + boost-drink, workout#1{dunking + gatorade}, protein/water, 2 eggs + egg whites + 2 beef hotdogs, some PB, workout#2{half-squat=225@8x10, calve-raises=5x10}, protein/water, PB + protein/water, baseball smfr

dunking sucked but glad i could even jump.. right knee was bugging during warmups, more than usual for the dunk sessions, but then it disappeared.. regardless, CNS is weak right now.. need to submax my squats with volume to get back on track.. it's funny, like 1.5-2 weeks ago i murder 275 @ 5x10 and fly, right now 225x10 is hard.. but during that 275@5x10, prior i did 225@5x10, 245@5x10, then the 275@5x10.. going to stay submax now though.. will submax again tomorrow with depth drops etc, then dunk pretty good thursday probably.

LBSS · « **Reply #3908 on:** July 06, 2011, 08:19:06 am »

i like the note to self. gonna copy that.

adarqui · « **Reply #3909 on:** July 06, 2011, 03:09:39 pm »

Quote from: LBSS on July 06, 2011, 08:19:06 am

i like the note to self. gonna copy that.

that is a feature of progress tracker but i got lazy.

adarqui · « **Reply #3910 on:** July 07, 2011, 04:33:24 am »

really sore today

07/06/2011

bw = 150
soreness = hamstrings/glutes/quads/calves
aches/injuries = right knee
diet = 4 eggs + egg whites + ramen, dog park, protein/water + boost drink, dunking, lots of PB, 4 eggs + egg whites + 2 bread + 3 ramen, gatorade, gatorade, iced right thigh bigtime + left thigh with small ice packs

knee felt better today while dunking than yesterday.. submax dunks though, did like 20+, landed like 10 light ones

http://fiverr.com/users/adarqui/gigs/dunk-a-basketball-on-a-standard-hoop-and-say-anything-you-want-for-five-bucks

hehe..

pC

Flander · « **Reply #3911 on:** July 07, 2011, 04:40:50 am »

Hahaha. Could be fun if someone bought your services.

Nightfly · « **Reply #3912 on:** July 07, 2011, 12:45:38 pm »

After i get my first paycheck in a month or so i'll make Adarq say he loves Raptor, and that he gives that positive vibe to the forum. After that he'll say BRB XANAX...

Raptor · « **Reply #3913 on:** July 07, 2011, 01:25:49 pm »

Quote from: Nightfly on July 07, 2011, 12:45:38 pm

After i get my first paycheck in a month or so i'll make Adarq say he loves Raptor, and that he gives that positive vibe to the forum. After that he'll say BRB XANAX...

You say this like it didn't already happened...

Adarqui needs to promote squatflex. How funny would that be? Instead of those who produce squatflex to pay him hundreds of dollars to do an ad for them, they pay him 5 bucks and that's it.

adarqui · « **Reply #3914 on:** July 07, 2011, 02:36:20 pm »

Quote from: Nightfly on July 07, 2011, 12:45:38 pm

After i get my first paycheck in a month or so i'll make Adarq say he loves Raptor, and that he gives that positive vibe to the forum. After that he'll say BRB XANAX...

haahahahah

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