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Author Topic: ADARQ's journal  (Read 2583733 times)

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adarqui

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Re: ADARQ's journal
« Reply #5535 on: June 10, 2015, 02:40:19 am »
0
~3.4 mi run

WRECKED my foot.. was running at a moderate pace and stepped hard on a large thorn.. went right through my vibrams and 'deep' into my foot.. pulling it out was not easy, it was really in there.. thankfully it still had the branch attached to it otherwise i would have been in a very bad situation HEH!

hurts fairly bad right now.. have to make sure it isn't infected etc.

LAME!
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seifullaah73

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Re: ADARQ's journal
« Reply #5536 on: June 10, 2015, 12:10:07 pm »
+1
Quote from: adarqui on June 10, 2015, 02:40:19 am
~3.4 mi run

WRECKED my foot.. was running at a moderate pace and stepped hard on a large thorn.. went right through my vibrams and 'deep' into my foot.. pulling it out was not easy, it was really in there.. thankfully it still had the branch attached to it otherwise i would have been in a very bad situation HEH!

hurts fairly bad right now.. have to make sure it isn't infected etc.

LAME!

That sucks, I remember wearing flip flops and was going through a field until a sharp long leaf like thorn went through the flip flops and straight into my feet, but we didn't have anticeptic back then but then again it didn't go that deep to bleed alot.

also because the floyd vs pacquiao fight was a fail in terms of living to the hype you are excused from performing the weak dunk lol.

heal up well man
 :highfive:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #5537 on: June 11, 2015, 07:53:33 pm »
+1
Quote from: seifullaah73 on June 10, 2015, 12:10:07 pm
Quote from: adarqui on June 10, 2015, 02:40:19 am
~3.4 mi run

WRECKED my foot.. was running at a moderate pace and stepped hard on a large thorn.. went right through my vibrams and 'deep' into my foot.. pulling it out was not easy, it was really in there.. thankfully it still had the branch attached to it otherwise i would have been in a very bad situation HEH!

hurts fairly bad right now.. have to make sure it isn't infected etc.

LAME!

That sucks, I remember wearing flip flops and was going through a field until a sharp long leaf like thorn went through the flip flops and straight into my feet, but we didn't have anticeptic back then but then again it didn't go that deep to bleed alot.

we're lucky it wasn't a rusty nail HEH!


Quote
also because the floyd vs pacquiao fight was a fail in terms of living to the hype you are excused from performing the weak dunk lol.

hah.. i'll agree it was a weak fight just to get out of the dunk then.. even though i loved it :D


Quote
heal up well man
 :highfive:

thanks, pc!
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adarqui

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Re: ADARQ's journal
« Reply #5538 on: June 12, 2015, 02:19:56 am »
+1
06/11/2015

foot wrekt.

S1: SSBar squat:
- 125 @ 2 x 10

S1: Single arm db bench press:
- 60 lb @ R=13, L=12
- 60 lb @ R=15, L=12

Single arm db row:
- 80 lb @ 2 x 10

CoC crushes:
- nice

pc
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adarqui

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Re: ADARQ's journal
« Reply #5539 on: June 14, 2015, 02:51:20 am »
+1
06/13/2015

S1: SSBar squat:
- 125 @ 5
- 165 @ 5
- 185 @ 3

S1: Single arm db bench press:
- 60 @ 5
- 70 @ R=11, L=5
- 70 @ R=8, L=4

Single arm db row:
- 90 lb @ 2x7
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adarqui

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Re: ADARQ's journal
« Reply #5540 on: June 20, 2015, 02:09:23 am »
0
06/17/2015

neutral grip pullups: 10
- lots of nice dead hangers

bar dips: 10


06/18/2015:

~3.4 mi run
- first run since that foot injury
- decent, sore though


06/19/2015:

S1: SSBar deep partials:
- 75 @ 20
- 125 @ 10

S1: Single arm db bench press:
- 60 @ 5 warmup
- 70 @ R=10, L=6

Single arm db row:
- 90 @ 5 each

CoC crush & hold:
- Trainer
- decent both hands
- hold until failure

pC!
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adarqui

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Re: ADARQ's journal
« Reply #5541 on: June 28, 2015, 08:49:42 pm »
0
06/26/2015

run: 3.4 mi

single arm db bench press:
- 60 lb @ R=10, L=9
- 60 lb @ R=12, L=10

single arm db row:
- 60 lb @ 2 x 10


06/28/2015

run: ~3.4 mi

neutral grip pullups: BW @ 8

parallel bar dips: BW @ 8

single arm db bench press:
- 60 lb @ R=12, L=9
- 60 lb @ R=13, L=10

single arm db row: 60 lb @ 2 x 10
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adarqui

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Re: ADARQ's journal
« Reply #5542 on: June 29, 2015, 08:12:52 pm »
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06/29/2015

s1: safety squar bar curl
- 75 lb @ 3 x 10

s2: single arm overhead db press
- 50 lb @ R=5, 10, 8
- 50 lb @ L=5, 5, 4
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adarqui

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Re: ADARQ's journal
« Reply #5543 on: July 02, 2015, 02:14:26 am »
0
06/30/2015

run: 3.4 mi

single arm db bench press:
- 60 lb @ R=14, L=11

single arm db row:
- 60 lb @ 10



07/01/2015

dead hang neutral grip pullups: BW @ 7

parallel bar dips: BW @ 6 (pecs tight)

db curl: 30 lb @ 2 x 12

single arm overhead press:
- 50 lb @ R=11, L=4
- 40 lb @ R=14, L=9

db curl:
- 40 lb @ R=4, L=6
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adarqui

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Re: ADARQ's journal
« Reply #5544 on: July 04, 2015, 12:38:57 pm »
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07/02/2015

run: 3.4mi


07/03/2015:

single arm db bench press: 70 lb @ R=8, L=4
single arm db row: 70 lb @ 10e
narrow stance deadlift:
- 135 @ 10
- 135 @ 20
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adarqui

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Re: ADARQ's journal
« Reply #5545 on: July 07, 2015, 03:54:14 pm »
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06/05/2015

single arm db bench press:
- 70 @ R=8, L=5
- 70 @ R=9, L=6
- 70 @ R=5, L=5

single arm db row:
- 90 @ 2 x 5


06/06/2015

3.4 mi run
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adarqui

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Re: ADARQ's journal
« Reply #5546 on: July 07, 2015, 08:42:13 pm »
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06/07/2015

standing single arm overhead db press:
- 50 lb @ R=10, L=7
- 50 lb @ R=10, L=5

single arm db curl:
- 40 lb @ 2 x 5

standing single arm overhead db press:
- 40 lb @ R=20, L=11
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LBSS

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Re: ADARQ's journal
« Reply #5547 on: July 07, 2015, 08:58:05 pm »
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noice
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

taco

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Re: ADARQ's journal
« Reply #5548 on: July 07, 2015, 09:20:55 pm »
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adarqui

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Re: ADARQ's journal
« Reply #5549 on: July 12, 2015, 04:05:48 am »
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