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Author Topic: ADARQ's journal  (Read 2586430 times)

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adarqui

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Re: ADARQ's journal
« Reply #2385 on: December 21, 2010, 07:05:30 am »
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Quote from: Jard on December 21, 2010, 06:02:05 am
^^

Got some research on the leg drains darq?
Dit that stuff ages ago, supposedly helps and felt great, haven't read a single paper on it yet though.

Other then that, dope stills, looking forward to the vid

nope no papers on my part, could search tomorrow possibly.. it's in science & practice and you can see chinese oly lifters doing variations of it after training sessions..

all i know is it is effective, ive been consistent with it lately and it's helping a ton.

thanks 4 the compliment too man, pc






Quote from: zgin on December 21, 2010, 06:14:44 am
Quote from: adarqui on December 21, 2010, 05:48:49 am
BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

haha. as soon as i posted in my journal, i googled it and found what it was. Can i do it 20 min after the end of my workout?

ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d


pc







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adarqui

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Re: ADARQ's journal
« Reply #2386 on: December 21, 2010, 07:10:17 am »
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uhhhhhhhhhhhhhhhhhhhhhh 7am

12/20/2010

bw = 153
soreness = calfs
aches/injuries = forget, not much
fatigue = high (5 hours sleep)
diet = prot shake + 2 teaspoon coffee, dunks + prot shake, prot shake, turkey & cheese + chocolates, training #2A, half prot shake, training #2B + half prot shake, prot shake, gonna eat something small right now no idea tho


workout #1: jumps/dunks
- got up nice, around 35 ME jumps


workout #2A:
- traveled 6 miles in 1hour5min, interval sprints + MR half tucks mixed in
- half tucks = 6 x 20 during that ^


workout #2B:
half squat: 45 @ 2 x 15, 135 x 5, 185 x 5, 235 x 3, 255 x 3, 275 x 3, 295 x 3
half squat MSEM set 1: 315 x 1, 325 x 1, 335 x 1, 345 x 1
half squat MSEM set 2: 315 x 1, 325 x 1, 335 x 1, 345 x FAIL
edit parallel squat finisher: 245 x 15, legs so toast


345 was a bit high on first set, don't care though, need to get used to those weights...

will post vids and shit tomorrow........... gotta edit something.





during second set of MSEM, i couldnt stop laughing about the Hiller elbow thing in the call em out.. it messed up my 2nd set 345 REP lol..


peace

 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:
« Last Edit: December 21, 2010, 07:19:10 am by adarqui »
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Raptor

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Re: ADARQ's journal
« Reply #2387 on: December 21, 2010, 08:59:06 am »
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You ate dunks? :ninja:
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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

zgin

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Re: ADARQ's journal
« Reply #2388 on: December 21, 2010, 02:24:21 pm »
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Quote from: adarqui on December 21, 2010, 07:05:30 am
ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d

pc
i meant 30 min after my workout as in if basketball ends at 7 and i don't get home till 7 30, can i do leg drains?
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BMully

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Re: ADARQ's journal
« Reply #2389 on: December 21, 2010, 02:28:15 pm »
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Quote from: Adarq on December 21, 2010, 06:15:45 am
Quote from: zgin on December 21, 2010, 06:14:44 am
Quote from: adarqui on December 21, 2010, 05:48:49 am
BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

haha. as soon as i posted in my journal, i googled it and found what it was. Can i do it 20 min after the end of my workout?

ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d

When i finish a hard sprint(400m is the worst) I usually get a feeling as if my legs were jello and full of blood
Usually my legs are going to need a few min of recovery before i can run and feel normal again
I think you just stated the cure for this!!!
« Last Edit: December 21, 2010, 02:30:23 pm by BMully »
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adarqui

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Re: ADARQ's journal
« Reply #2390 on: December 21, 2010, 02:39:41 pm »
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Quote from: zgin on December 21, 2010, 02:24:21 pm
Quote from: adarqui on December 21, 2010, 07:05:30 am
ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d

pc
i meant 30 min after my workout as in if basketball ends at 7 and i don't get home till 7 30, can i do leg drains?

ya sure, try it out..



Quote from: BMully on December 21, 2010, 02:28:15 pm
Quote from: Adarq on December 21, 2010, 06:15:45 am
Quote from: zgin on December 21, 2010, 06:14:44 am
Quote from: adarqui on December 21, 2010, 05:48:49 am
BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

haha. as soon as i posted in my journal, i googled it and found what it was. Can i do it 20 min after the end of my workout?

ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d

When i finish a hard sprint(400m is the worst) I usually get a feeling as if my legs were jello and full of blood
Usually my legs are going to need a few min of recovery before i can run and feel normal again
I think you just stated the cure for this!!!

ya sounds like it'll help bigtime.
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adarqui

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Re: ADARQ's journal
« Reply #2391 on: December 22, 2010, 06:44:16 am »
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12/21/2010

bw = 155
soreness = calfs still wtf bleh
aches/injuries = left erector spinae muscle, left vmo a little, right "foot"
fatigue = moderate
diet = protein shake, cheeseburger + green beans + 4 bananas, half protein shake, training, protein shake + 4 bananas, PB sandwhich + 1 pack ramen

workout: 8 miles traversed
- light intervals mixed in

stretch: 1 hour of statis

recovery: 30min of leg drain

right ankle was real unstable today but mostly koz of some sensation on the top of the foot..

hope to dunk tmw but dno not looking good atm.

pc
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joejoe22

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Re: ADARQ's journal
« Reply #2392 on: December 22, 2010, 06:51:28 am »
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Reply at 4:44 AM??????  WTF?  Dude, last I heard, sleep was good for you.  Just sayin....
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vag

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Re: ADARQ's journal
« Reply #2393 on: December 22, 2010, 07:40:35 am »
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Quote from: adarqui on December 22, 2010, 06:44:16 am

stretch: 1 hour of statis

recovery: 30min of leg drain


Is there a right order to do those ( first stretch then drain ) or it's totally irrelevant?
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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?

LBSS

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Re: ADARQ's journal
« Reply #2394 on: December 22, 2010, 08:03:42 am »
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With top of foot pain, you could check out trigger points in extensor digitorum longus (upper 2/3 of shin). Might be some referred pain from up there. Sixth picture on here: http://www.massagenerd.com/massage_pictures/trigger_points/index.html.
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aiir

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Re: ADARQ's journal
« Reply #2395 on: December 22, 2010, 02:10:33 pm »
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Quote from: adarqui on December 22, 2010, 06:44:16 am
12/21/2010

bw = 155
soreness = calfs still wtf bleh
aches/injuries = left erector spinae muscle, left vmo a little, right "foot"
fatigue = moderate
diet = protein shake, cheeseburger + green beans + 4 bananas, half protein shake, training, protein shake + 4 bananas, PB sandwhich + 1 pack ramen

workout: 8 miles traversed
- light intervals mixed in

stretch: 1 hour of statis

recovery: 30min of leg drain

right ankle was real unstable today but mostly koz of some sensation on the top of the foot..

hope to dunk tmw but dno not looking good atm.

pc
was it raw?  ;D
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BMully

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Re: ADARQ's journal
« Reply #2396 on: December 22, 2010, 03:54:40 pm »
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Quote from: StuckInTheAir on December 22, 2010, 02:10:33 pm
Quote from: adarqui on December 22, 2010, 06:44:16 am
12/21/2010

bw = 155
soreness = calfs still wtf bleh
aches/injuries = left erector spinae muscle, left vmo a little, right "foot"
fatigue = moderate
diet = protein shake, cheeseburger + green beans + 4 bananas, half protein shake, training, protein shake + 4 bananas, PB sandwhich + 1 pack ramen

workout: 8 miles traversed
- light intervals mixed in

stretch: 1 hour of statis

recovery: 30min of leg drain

right ankle was real unstable today but mostly koz of some sensation on the top of the foot..

hope to dunk tmw but dno not looking good atm.

pc
was it raw?  ;D

Adarq throws the package into his mouth, then drinks boiling water...duh
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adarqui

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Re: ADARQ's journal
« Reply #2397 on: December 22, 2010, 05:47:11 pm »
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ankle is slightly sprained, but, i manned up and hurt the rim a bit.. some nice dunks i think..

going to dinner/movie

bb tonight.

pc
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adarqui

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Re: ADARQ's journal
« Reply #2398 on: December 23, 2010, 05:18:16 am »
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some stills from today, new park, some high school.. i plan on mostly dunking at a different park nearly every session now.. consider it the travel guide of dunking.. pics in order for the most part, took 11 minutes of cam footage before i started jumping good.






























LEFTYYYYYYYYYYYYY MISS














« Last Edit: December 23, 2010, 05:24:31 am by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #2399 on: December 23, 2010, 06:04:14 am »
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will check journals tmw, and make some vids tmw, busy day

12/22/2010

bw = 154
soreness = calfs a bit
aches/injuries = right upper back, right ankle (i tweaked it a bit trying a trick last dunk session, didnt upload but i tried some lob 360 bullshit and landed odd)
fatigue = moderate
diet = prot shake, dunking, prot shake, chipotle, movie, cookies, training + prot shake, prot shake + chocolates, sandwhich

workout #1:  :ibjumping:
- jumps/dunks, pics above

workout #2: strenf, no walking  :ibsquatting:
- half squat: MSEM set 1: 315 x 1, 325 x 1, 315 x 1, 325 x 1
- half squat: MSEM set 2: 325 x ~12-14 singles, i forget, got stronger halfway through, could have hit singles all night, short rest
- half squat: 255 x 21


without walking / sprinting before squatting, im strong as hell.. so what i've been doing is good, literally felt like a monster tonight i could have squatted 325 singles forever.

right ankle was kind of messed up during dunking, after too.. during squatting (i had massaged it a ton prior), it felt good.. feels better now.. hopefully itll be good fri, need to murder some massive jumps fri.

peace
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