Adarq.org

TBH, who knows what is really going on in the Cavs organization. Kyrie could have easily just said something like "I'm not against being traded, either" when discussing the future, and than the entire media shit storm went crazy with "Kyrie doesn't like Lebron", Kyrie wants to be Kobe, etc etc

The media and spectators are monkeys. They get hyped up worse than monkeys do when they see action..... it's just the way things are.

He could be nervous about the end of next year when Lebron goes wherever he's going to go next. Kyrie could just be getting out early. Not a bad move if that's is motivation.

Ive doubled my vitamin D intake now and I think i'll stick to that until the end of winter. I dont eat enough dietary fat i think, my daily intake is around 40-50g a day. Will try eat 4 eggs a day, that will take it up to 20g of dietary fat from egg. Need more perhaps but maybe from a different source. Olive oil? I already use it for cooking eggs. But not like im gna do olive oil shots so idk how to 'eat' more of it. Another change ive made as of today is to stop using handwash. I became somewhat of a hygiene freak a few years ago and i think it may have affected my T levels. Will use a bar of soap even tho it's messier and not as convenient. I have the bases covered for micronutrients already so there isn't much to change on that front. Sleep/ Stress though could improve. Finallly activity levels need to go up, think 6000-8000 units a day minimum and 8000-10,000 on training days. Training every other day also. Maybe even look at 2-a-day training sessions again. i actually found that helped my squat when i tried in may. Any other ideas?

Coconut oil, avacado and nuts are my main sources of fat outside of eggs. 

Quote from: fast does lie on July 30, 2017, 08:56:22 pm

Quote from: Joe on July 30, 2017, 08:48:32 pm

Quote from: maxent on July 30, 2017, 09:58:18 am

Looking into improving my testosterone levels. Anyone have any tips?

nothing other than taking steroids makes enough of a difference to matter.

Lifestyle changes definitely can make enough of a difference to matter somewhat, no?

they matter for reasons other than raising testosterone levels.

#badadvice

Sleep and stress are testosterone killers. Fucking with your metabolism is too. Increase vitamin D and raising your good cholesterol can increase T as well.

Quote from: Coges on July 26, 2017, 12:17:47 am

Quote from: adarqui on July 25, 2017, 09:23:01 pm

looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

Haha. Man that burger was so good. I actually ate it so slowly to try and make it last lol. I could have had two quite easily.

hah nice. i always do that with good food: chew like 10x more than normal, more time in between bites. even then, you get to the end and it's kind of a sad moment. I've got a weak spot for burgers. They've got a few really good burger places nearby. Traditional burgers, bleu cheese burgers, burgers with eggs on em`, and burgers with a solid hot sauce, own me.

I've been wanting this one from BNB (Burgners & Beer, it's a small chain, sounds right up your alley) for a while:

SYMPATHY FOR THE DEVIL

1/2 lb. Premium beef blend, home style chili, sharp cheddar, pickled jalapenos, sour cream, habanero sauce, sesame bun

those dudes put their logo on the bun, lmao:

Man those burgers look dope!!! I had home made burgers last night. Pretty damn good but still not the same as buying one. They have half price on Wednesdays and Sundays so I might snag a couple this Wednesday to get my fix.

Have been thinking on cheat meals. Had red wine and biscuits on Friday night. Felt like absolute crap. Only 3 glasses of red too. Burgers, beers and donuts are going to be the way to go I think. Beer doesn't affect me nearly as much as wine does. Especially as I've had a total of 8 drinks in nearly 6 weeks. Burgers and donuts are always nice regardless so they fit.

New Program-
Tactical Barbell- Conditioning
Base Building Phase (8 weeks)

Week 1- Day 1

Pre-workout- BCAAs & apple juice (will not make this mistake again- had 40g of sugar after coming off a month with little to no sugar- not my brightest idea)

Warm Up- 3 min skipping
Shoulder & Hip Flexor

SE Circuit- 3x20 reps @ 25kg
Push Press, Front Squat, Row, Bench Press, Shrugs, RDL

All sets done unbroken with 30s rest between exercises and 2 min rest between sets.
May have gone too light here.

Couch stretch – 2min
Elevated piriformis stretch – 2 min each side

Lots and lots of food today. Finished the Whole30. Had a burger, chips and two beers and felt awesome. Seriously like I’d taken some strong pain meds. Body was floating. Had a couple more beers and a packet of Kookas chocolate coated biscuits and felt sluggish AF. Worth it though. They were delicious. Back to normal eating tomorrow albeit at higher cals.

Week 1- Day 2

Pre-workout- double espresso

Warm up- Walk on treadmill- 3 min

LSS Treadmill Run-
30m total time
7.03 pace (min/km)
4.55km total distance
HR- 155 (measured using treadmill at roughly 28min)

Run was interesting. Took me a good 10-15 to get in the rhythm and past the aches in the ankles, hips, feet, etc but after that could have just kept going. Taking that as a sign I was working in the right range.

Week 1- Day 3

Pre-workout- double espresso

Warm Up- HF & Piriformis stretch, 3 min walk on treadmill

LSS Treadmill Run-
30m total time
7.03 pace (min/km)
4.58km total distance
HR- 148 (measured as I was slowing down so about 10s after I stopped running)

Again pretty similar to yesterday with regards to getting into a rhythm. Did get some fatigue around the 23-28min mark. Will run outside at some stage but weather has been poor and I’m easing myself into this whole running thing. That’s my excuse anyway.  Rain due for the next week so may stay indoors for now.

Week 1- Day 4

Pre-workout- double espresso, BCAAs & dextrose (BCAAs tasted like arse even through the dextrose- wlll opt for protein next time or straight up BCAAs with sugar free cordial to flavour)

Warm Up- Banded shoulder, scap & HF work, 3 min skipping

SE Circuit- 2x20 @ 40kg
Push Press, Front Squat, Row, Floor Press, Shrugs, RDL

30-120s rest b/w exercises- 2 min rest between sets. Push press definitely the hardest and had to set the bar down a few times each set. The rest weren’t so bad.

10m stretching- tailor pose, piriformis, HF, gracilis, hamstrings & front splits

A cool read on the Irving situation-
http://bleacherreport.com/articles/2723393-kyrie-irving-cavaliers-trade-lebron-james-nba-offseason

The most salient point in there is that if KI wants the limelight then where does he go that he'll be the top dog? Knicks without Melo maybe. San Antonio nope. Utah idk.

Also very excited to see what playing with Lebron does for Rose. Provided he can stay healthy that is.

Quote from: Coges on July 22, 2017, 12:17:13 am

22/7/17
bw- 88.6 (down again)

Rest day

Getting the new program sorted and will be doing a cardio/strength endurance based building block for 6 weeks. Not going to be lifting heavy at all which will be hard to do but should be a nice change up for the body. Wanted to get a cardio base and increase work capacity earlier in the year so pretty happy to finally bite the bullet and do it. See you in 6 weeks barbell.

Going to eat at or around maintenance during this time as no doubt the addition of cardio will do a lot for any calorie deficit I was planning.

nice!! what's the strength endurance stuff going to look like (generally)?

For the SE work it will generally be a circuit of 5-8 exercises with around 15-30% of max weight or bw only. Aiming for 20-50 reps depending on the week with 30-120s rest between exercises and 2 min rest between circuits. Between 1-3 circuits seems to be the go per session. The idea being to build mainly muscular endurance along with some cardio too. The base building block lasts for 8 weeks with the last 3 weeks reintroducing max strength work plus more high intensity conditioning stuff.

For example yesterday I used 25kg and did push press, FS, row, bench press, shrugs, RDL for 20 reps each with 30s rest between exercises, for 3 sets with 2 min rest between sets. Was ok and after push press and front squats the rest was relatively easy.

I think this is going to be great for my joints to have a break and get some almost restorative work in. I've never taken the time to build any sort of base or do what would normally be done in an off season so it's going to be an interesting experiment.

Also, pretty stoked about the program and getting stuck into it. I remember posting a while back about wanting to up the work capacity and get a cardio base so this has come at a good time. The lifting program that goes along with it seems pretty solid too. Lost of reps in the 70-85% range and building to 90-95% over 6 weeks. 

Great job on the bodyweight!!!

I'm looking forward to seeing what the next 6 weeks has in store.

Thx mate.

Yeah me too. Trad style roadwork for weeks is going to be interesting.