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adarqui

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Re: ADARQ's journal
« Reply #7125 on: March 30, 2017, 02:36:00 am »
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Quote from: Coges on March 30, 2017, 01:12:07 am
Quote from: adarqui on March 29, 2017, 08:27:53 am
TOMORROW I'M STARTING SALAD FEST.

anyway, going to get back on some salads.. haven't been eating greens at all, for maybe 2 months or so. it's been rare.

time to clean up the diet a bit.


can't wait for salad fest

I'm with you here! Only the last couple of weeks for me but I've let myself slip a bit and am hardly eating any greens. #saladcrew

ya for me it's like an oily/fat/heavy feeling, when i eat wrong/unclean.

i miss salad crew. glad i'm back on it.

:highfive:



Quote from: LBSS on March 30, 2017, 01:45:09 am
last night's salad:

-bunch of spinach, chopped
-granny smith apple, thinly sliced
-small red onion, thinly sliced
-4 oz cheddar cheese, chopped
-couple handfulls dried cranberries
-dressing (whisked until blended)
--quarter cup olive oil
--quarter cup honey
--quarter cup apple cider vinegar
--salt & pepper
--mustard powder

some sliced almonds would have improved it further but i didn't have any. still tasty.

jelly. i had the almonds though in mine :f

I had asiago cheese as well, and grilled chicken. Oh and a few plantain chips & 2 pickles.

i want those dried cranberries.. i was thinking about picking those up too, but didn't.
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adarqui

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Re: ADARQ's journal
« Reply #7126 on: March 30, 2017, 02:39:10 am »
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even just one day of eating good.. what a difference. I "feel" so much better (body/stomach/heart/skin/-wise), but i'm also more sleepy/tired due to less kcal. That fast food I had two days in a row, in combination with ice cream later than night, holy crap that made me feel really wrecked.

I have another salad planned for tomorrow.. saladsquad is back.

i might actually give in to the sleepiness and sleep early tonight.. tired of this 8+ AM b.s.

will journal tmw.. walk/sprint/jump/ while reading + ~3mi run tonight.
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adarqui

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Re: ADARQ's journal
« Reply #7127 on: March 31, 2017, 04:24:38 am »
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yesterday:



03/29/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 8 AM
wakeup = 3 PM
-  :raging: :raging: :raging:
bw = 157
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

full neutral grip pullups, 5s pause at the top: BW x 8
full dips, 5s pause at the bottom: BW x 8




Session: Evening

8 PM

quick run/intervals, jumps, ~3.5 mi run
- jumps sucked, ~10'3 max





bug for vag ^



less calories made me tired.. fell asleep at 5 AM!
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adarqui

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Re: ADARQ's journal
« Reply #7128 on: March 31, 2017, 04:26:38 am »
+1
today:



03/30/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 5 AM
wakeup = 1 PM
-  :raging: :raging: :raging:
bw = 156
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

dead-hang ~3s paused neutral grip pullups: BW x 10
full dips: BW x 15  :headbang:
calf raises: BW x 50
dead-hang ~3s paused pullups: BW x 8
full dips: BW x 14
calf raises: BW x 50


felt way better today, diet-wise. hopefully i can sleep soon.
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adarqui

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Re: ADARQ's journal
« Reply #7129 on: March 31, 2017, 04:52:02 am »
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Quote from: Leonel on March 28, 2017, 05:57:08 pm
<a href="http://www.youtube.com/watch?v=aLAj-vCljDk" target="_blank">http://www.youtube.com/watch?v=aLAj-vCljDk</a>

Just saw this and thought you might like it. Pretty sick... especially as it has two of my favourite poems in it. Really makes you wanna go out for a run and I have to admit that it takes a lot for me to want to do this. haha might do it this week as the weather has been really nice lately... definitely gonna embarrass myself.  :uhhhfacepalm:

good stuff. that guy makes some nice vids.

also it looks like he's running on clouds at one point in the video.. jealous.
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adarqui

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Re: ADARQ's journal
« Reply #7130 on: April 02, 2017, 05:17:04 am »
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i wonder if publix brie changed.. i used to love it, now i hate it. it's tasted different for ~4 weeks now (every time I get it).

need to stay away from it.. weird tho.



I put some insoles in my xc flats.. these insoles came from my NB "heavy" running shoes I got a while back.. they are pretty thin, but give some extra support. I'm wondering if these will feel good to jump in. My right foot feels fine, left foot (especially big toe) feels like it's hitting the top of the shoe sometimes, but that toe is kinda jacked up ever since I had that ingrown toenail.

hoping to try some jumps in them tomorrow.
« Last Edit: April 02, 2017, 05:18:45 am by adarqui »
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seifullaah73

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Re: ADARQ's journal
« Reply #7131 on: April 03, 2017, 09:04:07 am »
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Wats an effective type of foam roller to buy especially for the hips but also effective for general tight muscle relief.

general foam

trigger point therapy

rumble roller.

I was thinking of going with the rumble roller.

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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/

LBSS

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Re: ADARQ's journal
« Reply #7132 on: April 03, 2017, 02:58:01 pm »
+2
i'm partial to a plain black solid foam roller. had a tp therapy orange one too and it was fine. rumble roller too spiky for me.

tbh i never felt like i got that much out of any of them.
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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

adarqui

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Re: ADARQ's journal
« Reply #7133 on: April 06, 2017, 06:31:20 am »
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i've only ever used the plain ones.. nothing fancy (with ridges etc). If foam rolling works, those simple ones are probably all you need.
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adarqui

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Re: ADARQ's journal
« Reply #7134 on: April 06, 2017, 06:36:29 am »
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might be getting sick again, feh.



3 days ago:

fast, full neutral grip pullups: 15
fast, full dips: 15




04/05/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 8 AM
wakeup = 5 PM
-  :raging: :raging: :raging:
bw = 156
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = callous on the bottom of my big toe - so annoying
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

8 PM

walk/run/jump:
- felt decent, suprisingly
- L-SLRVJ: ~10'5"'s, was happy about it



decent session.. feel really weak though.. would love to get my L-SLRVJ back up into the 10'10's. if i could pick between running/jumping right now, ie, magical gains, i'd pick jumping. I'd like to throw down some dunks. Running is cool, but i miss making vids. ;f I'm definitely not 'trying hard enough' though with jumping (or training in general). I'm going light/moderate on jumps, but, just to be careful/safe. Need to work my way back into some more intense jumping.
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adarqui

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Re: ADARQ's journal
« Reply #7135 on: April 07, 2017, 05:51:51 am »
+1
slightly sick.  :raging:



04/06/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: 7 AM
wakeup = 4 PM
-  :raging: :raging: :raging:
bw = 155
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = callous on the bottom of my big toe - so annoying
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

dead hang neutral grip pullups: BW x 10
full dips: BW x 13
dead hang wide grip pullups: BW x 8
dip variation: BW x 10
dead hang chinups: BW x 9

my hands usually hurt so bad toward the end.. i should get some pads to go over the handles one day, i bet it'd allow me to knock out a bunch more pullups. hands just die and are in pain from the raw iron.



Session: Evening

7 PM

walk/run/jump:
- felt decent, surprisingly
- L-SLRVJ: 2 x ~10'7"'s, nice  :ibjumping:
- R-SLRVJ: ~10'1-10'2"s, nice!
- LR-DLRVJ + RL-DLRVJ: ~10'2"s .. LR-DLRVJ actually hurts my right hip flexor, need to keep it light.
-- tried hard on a few jumps, and listened to some music.. wanted to see where i'm at with some more intense jumps.

those insoles in my shoes are really helping i think.. gives me just a bit more cushion in my XC flats, which seems to protect my feet a bit more.

« Last Edit: April 07, 2017, 06:22:59 am by adarqui »
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vag

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Re: ADARQ's journal
« Reply #7136 on: April 07, 2017, 06:01:25 am »
+1
Quote from: adarqui on April 07, 2017, 05:51:51 am

walk/run/jump:
- felt decent, surprisingly
- L-SLRVJ: 2 x ~10'7"'s, nice  :ibjumping:
-- tried hard on a few jumps, and listened to some music.. wanted to see where i'm at with some more intense jumps.


 :wowthatwasnutswtf: :headbang: :highfive: :ibjumping: :ibjumping: :ibjumping:
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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 #7137 on: April 08, 2017, 08:02:24 am »
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Quote from: vag on April 07, 2017, 06:01:25 am
Quote from: adarqui on April 07, 2017, 05:51:51 am

walk/run/jump:
- felt decent, surprisingly
- L-SLRVJ: 2 x ~10'7"'s, nice  :ibjumping:
-- tried hard on a few jumps, and listened to some music.. wanted to see where i'm at with some more intense jumps.


 :wowthatwasnutswtf: :headbang: :highfive: :ibjumping: :ibjumping: :ibjumping:

hah thanks man.  :highfive: :highfive:

actually pretty sore today.. interesting considering i've been jumping for a while now, but submax.. so just turning it up a notch, shoulders/back/hamstrings sore.

right hip flexor is a bit wrecked from the DLRVJ ... i might have to completely avoid it.
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adarqui

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Re: ADARQ's journal
« Reply #7138 on: April 08, 2017, 08:05:14 am »
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sligghtly sick kodvkdovkdo



04/07/2017

Bio: Morning

last night's sleep: 7 hours
last night fell asleep: 8 AM
wakeup = 4 PM
-  :raging: :raging: :raging:
bw = 156
morning resting heart rate = didn't measure
soreness = glutes slightly, hamstrings slightly, upper back slightly
aches = right hip flexor moderate  :raging:
injuries = callous on the bottom of my big toe - so annoying
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0


Session: Evening

5 PM

full neutral grip pullups, no pause: BW x 13
full dips: BW x 13
calf raises: BW x 50
wide grip pullups, no pause: BW x 11
pushups: BW x 35
calf raises: BW x 60
hang chinups, no pause: BW x 12

a bit weak..

right hip flexor bugging me a bit, def feel it.. hopefully it's alot beter after i sleep it off.
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adarqui

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Re: ADARQ's journal
« Reply #7139 on: April 08, 2017, 09:24:26 pm »
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my new favorite exercise: calf raises while reading/studying on my phone.

much fun.
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