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Author Topic: ADARQ's journal  (Read 2584833 times)

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adarqui

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Re: ADARQ's journal
« Reply #5580 on: August 11, 2015, 02:31:43 am »
0
Quote from: Flander on August 11, 2015, 02:25:58 am
Ill take a look at it when I get the time.

Thank you for the responses.

cool np!
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adarqui

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Re: ADARQ's journal
« Reply #5581 on: August 16, 2015, 04:16:53 am »
0
08/14/2015

dead-hang neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 8

standing single arm db overhead press:
- 50 lb. @ L=7, R=11
- 50 lb. @ L=5, R=9

barbell supinated bent rows:
- 135 lb. @ 10

chinups:
- BW @ 8

ssbar deep squat:
- 185 lb. @ 5

db bicep curl:
- 40 lb. @ 8

db hammer curl:
- 40 lb. @ 5




08/15/2015

3.4 mi run
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Raptor

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Re: ADARQ's journal
« Reply #5582 on: August 16, 2015, 04:59:34 am »
+1
Happy birthday
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

adarqui

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Re: ADARQ's journal
« Reply #5583 on: August 17, 2015, 03:03:47 am »
+1
08/15/2015

3.4 mi run
- decent


08/16/2015

single arm db bench press:
- 70 lb. @ L=7, R=10
- 70 lb. @ L=6, R=11
- good!

single arm db row:
- 70 lb. @ L=13, R=13
- 70 lb. @ L=13, R=13

close grip controlled deadlift:
- 185 lb. @ 5 (easy)
- 205 lb. @ 5
- 205 was decent.. still easy
- so glad i'm doing deadlifts controlled now.. makes me stay lighter on them.

flat bench press:
- 155 lb. @ 4

safety squat bar curls:
- 95 lb. @ 7
- so hard.. barbell curls wreck me.

pc



Quote from: Raptor on August 16, 2015, 04:59:34 am
Happy birthday

thanks rap!
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adarqui

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Re: ADARQ's journal
« Reply #5584 on: August 23, 2015, 04:10:48 am »
+1
i've been doing a bad job at journaling..

08/18/2015

3.4 mi run



8/20/2015

dead hang neutral grip pullups:
- BW @ 9

parallel bar dips:
- BW @ 10

single arm db overhead press:
- 70 lb. @ L=8, R=12
- 70 lb. @ L=6, R=11

bent supinated barbell row:
- 135 lb. @ 2 x 10

ssbar squat:
- 185 lb. @ 5



8/22/2015

single arm db bench press:
- 70 lb. @ L=8, R=11
- 70 lb. @ L=8, R=12

single arm db row:
- 70 lb. @ L=15, R=15
- 70 lb. @ L=15, R=15

done



8/23/2015

some sprints
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seifullaah73

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Re: ADARQ's journal
« Reply #5585 on: August 23, 2015, 09:48:17 am »
+1
I see you are working out alot more nowadays.

what are your goals. been away for 2 months but am back now.
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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 #5586 on: August 24, 2015, 02:40:43 am »
+1
Quote from: seifullaah73 on August 23, 2015, 09:48:17 am
I see you are working out alot more nowadays.

what are your goals.

just put on some significant muscle, get some strength back, get back in decent shape. that's it for now really. want to get a bit "jakt".

:)


Quote
been away for 2 months but am back now.

welcome back! wondered how you were doing. no boxing chat lately ;f mayweather v berto soon, though disappointing, he outclasses berto considerably.. berto still has alot of speed so it'll be fun to watch him get picked apart by pbf. we need PBF/GGG.







08/23/2015

4 mi run
- decent
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seifullaah73

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Re: ADARQ's journal
« Reply #5587 on: August 25, 2015, 09:36:22 am »
+1
Quote from: adarqui on August 24, 2015, 02:40:43 am
Quote from: seifullaah73 on August 23, 2015, 09:48:17 am
I see you are working out alot more nowadays.

what are your goals.

just put on some significant muscle, get some strength back, get back in decent shape. that's it for now really. want to get a bit "jakt".

:)


Quote
been away for 2 months but am back now.

welcome back! wondered how you were doing. no boxing chat lately ;f mayweather v berto soon, though disappointing, he outclasses berto considerably.. berto still has alot of speed so it'll be fun to watch him get picked apart by pbf. we need PBF/GGG.







08/23/2015

4 mi run
- decent

long story short falsely accused of attempted murder sent to prison for 2 months, prosecutioner didn't have enough evidence, suprise suprise, so let us go, just glad to be free and get back to training, took advantage of the gym there so i continue training.

the berto fight when i heard about it, just ridiculous, why? i think mayweather will fight again, based on this rubbish fight.

good luck with your goals.
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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/

Airmatt83

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Re: ADARQ's journal
« Reply #5588 on: August 28, 2015, 11:25:46 am »
+1
Hard to get jakt with all that running.  :P
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stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

adarqui

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Re: ADARQ's journal
« Reply #5589 on: September 03, 2015, 01:30:58 am »
0
Quote from: Airmatt83 on August 28, 2015, 11:25:46 am
Hard to get jakt with all that running.  :P

nah, my frequency is low :)

ltns!





late logs.. getting stronger though!

08/24/2015


tldr, single arm db overhead press: 50 lb. @ L=10, R=14, L=8, R=14



08/26/2015

run: ~4 mi



08/28/2015

S1: single arm db bench press:
- 70 lb. @ L=11, R=15
- 70 lb. @ L=10, R=14

S1: single arm db row:
- 70 lb. @ 2 x 15

ssbar deep squat:
- 185 lb. @ 5

ssbar curl:
- 95 lb. @ 8



08/29/2015

run: ~4 mi



08/31/2015

dead hang neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 10

S1: single arm db overhead press:
- 60 lb. @ L=5, R=8
- 60 lb. @ L=4, R=7

S1: barbell bent row
- 155 @ 2 x 5

close grip - close stance deadlift:
- controlled like a squat
- 135 @ 3 x 10

db bicep curl:
- 50 lb. @ L=4, R=5



09/02/2015

S1: single arm db bench press:
- 80 lb. @ L=5, R=8
- 80 lb. @ L=4, R=7

S1: single arm db row
- 80 lb. @ 3 x 10

ssbar deep squat:
- 165 @ 2 x 10
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adarqui

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Re: ADARQ's journal
« Reply #5590 on: September 03, 2015, 01:34:41 am »
+1
Quote from: seifullaah73 on August 25, 2015, 09:36:22 am
Quote from: adarqui on August 24, 2015, 02:40:43 am
Quote from: seifullaah73 on August 23, 2015, 09:48:17 am
I see you are working out alot more nowadays.

what are your goals.

just put on some significant muscle, get some strength back, get back in decent shape. that's it for now really. want to get a bit "jakt".

:)


Quote
been away for 2 months but am back now.

welcome back! wondered how you were doing. no boxing chat lately ;f mayweather v berto soon, though disappointing, he outclasses berto considerably.. berto still has alot of speed so it'll be fun to watch him get picked apart by pbf. we need PBF/GGG.







08/23/2015

4 mi run
- decent

long story short falsely accused of attempted murder sent to prison for 2 months, prosecutioner didn't have enough evidence, suprise suprise, so let us go, just glad to be free and get back to training, took advantage of the gym there so i continue training.

 :o

damn?!?

btw, was prescutioner a typo? if so, epic typo..



Quote
the berto fight when i heard about it, just ridiculous, why? i think mayweather will fight again, based on this rubbish fight.

ya i hope he does.. just one last super fight, against GGG, thurman, or ward :( but that'll never happen.


Quote
good luck with your goals.

same to you man.

pc!
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seifullaah73

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Re: ADARQ's journal
« Reply #5591 on: September 04, 2015, 03:11:53 pm »
0
Quote from: adarqui on September 03, 2015, 01:34:41 am
:o

damn?!?

btw, was prescutioner a typo? if so, epic typo..

yeah, my mistake lol.
I meant the prosecutors
Quote
same to you man.

pc!

thanks
« Last Edit: September 04, 2015, 03:16:51 pm by seifullaah73 »
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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 #5592 on: September 10, 2015, 01:42:49 am »
+1
09/04/2015:

dead hang neutral grip pullups: BW @ 8

parallel bar dips: BW @ 10

single arm db overhead press:
- 60 lb. @ L=5, R=9

S1: close grip barbell deadlift:
- 185 lb. @ 10
- 185 lb. @ 10
- 205 lb. @ 8

S1: parallel bar dips:
- BW @ 3 x 5

S1: single arm db overhead press:
- 50 lb. @ L=10, R=14
- 50 lb. @ L=10, R=14
- 50 lb. @ L=8, R=10

db bicep curls:
- 50 lb. @ 2 x 6




09/05/2015

~4 mi run
- decent




09/07/2015

S1: single arm db bench press:
- 80 lb. @ L=5, R=8
- 80 lb. @ L=4, R=7

S1: single arm db row:
- 80 lb. @ 2 x 10

S2: SSBAR deep squat:
- 165 lb. @ 3 x 10

S2: single arm db bench press
- 70 lb. @ L=7, R=10
- 70 lb. @ L=5, R=8

S2: single arm db row:
- 70 lb. @ 2 x 15

barbell bench press:
- 155 lb. @ 5

ssbar curl:
- 95 lb. @ 8




09/08/2015

3.4 mi run
- decent
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adarqui

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Re: ADARQ's journal
« Reply #5593 on: September 15, 2015, 01:24:05 am »
+1
ok uh.. i might be addicted to tennis.


09/10/2015: tennis, 1 hour

09/11/2015: tennis, 2 hours

09/12/2015: tennis, 1.5 hours

09/13/2015: tennis, 1.5 hours

09/14/2015: rest


I had to rest today because my hand is sore as f*q. Hope it's good tomorrow so i can get back at it.
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seifullaah73

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Re: ADARQ's journal
« Reply #5594 on: September 15, 2015, 05:42:33 am »
+1
Quote from: adarqui on September 15, 2015, 01:24:05 am
ok uh.. i might be addicted to tennis.


09/10/2015: tennis, 1 hour

09/11/2015: tennis, 2 hours

09/12/2015: tennis, 1.5 hours

09/13/2015: tennis, 1.5 hours

09/14/2015: rest


I had to rest today because my hand is sore as f*q. Hope it's good tomorrow so i can get back at it.

+10
I love tennis. It's a good sport and you get a good overall workout.
Logged
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/
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