Adarq.org

actually never saw "Good will Hunting" until today.. very solid.

http://www.imdb.com/title/tt0119217/

RIP Robin Williams, great performance. :/

Great movie. My son started saying "how bout dem apples" the other day and I've got no idea where he got from and he certainly hasn't seen this.

08/07/2017

International chest day

Incline Bench- 60kg x 8, 7, 6
Incline Flyes- 10kg x 12, 10, 8
Machine Chest Press- 45kg x 20, 15
CG Incline Bench- 40 x 6, 7, 7
Rope Pushdown- 45kg x 8, 8, 8, 8
Supported German Hang- 30s
Passive Hang- 40s
Chest & Lat stretches

10/07/17

Warm Up

Squats- bar x 10, 40 x 5, 60 x 5, 80 x 5, 100 x 3, 120 x 5
Dips- bw x 5, 5, 5
BB Complex- 30kg x 6, 6
(row, hang clean, front squat, ohp, back squat, good morning)

Took video footage of squats for the first time in a few weeks. First rep was shallow and even though the camera angle didn't do me justice I think the rest were ok. Going to try and get some side footage next time to make sure.

V true. I kind of wish we had state sponsored sport here in Aus.

You are right thought that some of the methods would not be considered the safest out there.

04/07/17
bw- 89.4
injuries- sprained right wrist from yesterdays bag work
soreness- glute med, hams (who knew kicking a heavy bag would cause this)

Treadmill walk- 5 mins
HF stretching

Wide Grip RDL- bar x 10, 60 x 10
DL- 90 x 5, 115 x 3, 135 x 5

Chins- bw x 6, 5, 4

Curls- 15kg x 15, 15, 15

Hollow body- 30s x 3

Hanging x 30s

Weird session. Sprained my right wrist during yesterday's bag work. It's not super painful but still restrictive. Didn't notice it too much on deads but definitely did during chins. Glutes and hams were ridiculously sore from the kicking yesterday as well. Not something I usually notice but I went pretty hard on the bag and haven't done that for quite some time. Great that the soreness is contained to glute med and not the HF/TFL area where I normally get it.

Kind of meh about my program that I'm doing though.  Obviously squats and deadlifts are going well so that's great. The rest feels a little all over the place and not too sure I'm accomplishing much with the rest of the training time. I will try out a few new things over the next couple of weeks and see what sticks. Also, I think I need to do something on my pre-intra workout nutrition. I'm training fasted with black coffee only and that may actually be the problem why I feel meh. Perfect example was this morning. Setting up for my final set of DLs at 135. It's an hour since I woke so that shouldn't be too much of  a problem and I still felt a little substandard. Definitely not focused or pumped to lift. It's so early that there's not a great option for food so thinking a pre-workout and some bcaas maybe. I already have bcaas at home and pre-workout isn't really expensive anyway.

03/06/2017
bw- 90.2
injuries- none
soreness- hams, quads, upper back

Rower- 2k in 9m

Stretching- 10m

Bag work- punching and kicking- 1 min on/1 min off

Stretching- 10m

Done.

Not sure the rower is such a great warm up for me. Short of going harder and harder I don't seem to get that warm. Maybe I need to wear more clothes idk. Next time I will shorten the rest on the bag work. 1 min was probably too much but not too bad a starting place.

Just finished a week of no alcohol, added sugar, grains or dairy. Feeling pretty good. Skin is great. Have been eating too many nuts as snacks though. Am going to add back in whey and greek yoghurt this week as the egg white protein really isn't doing it for me and I'm not getting enough. Also the greek yoghurt is a great after dinner finisher. Everything else will remain as is. Bw got down to low 89's. Want to get much lower but stupid old me is also loading creatine at the same time so will forget about weight for the moment as I'm definitely getting leaner and leaner.

2/7/17
bw- ?
Injuries- None
Soreness- Upper back
Temperature- 0 (took me 10 minutes to clear the car of ice and another 10 to defrost it- ridiculous)

Warm Up- rower 5 min, banded ankle and hip flexor, pigeon stretch, bottom of squat movements

Squat- bar x 10, 60 x 5, 80 x 5, 100 x 3, 115 x 5 (oly shoes, knee sleeves, belted last set)
Tuck FL- 8s x 5
Box Jumps- 30" x 3 x 5

Dips bw x 5, 5, 5
Back Bridge- 20s x 3

DB OHP- 12.5 x 10, 10
BSS- 7.5 x 10, 10
Lateral Raise- 7.5 x 10, 10

Emmet's Front Fold Protocol
3 position calf stretch (60s each instead of 90 due to lack of time)
Stride Stance Good Morning- 10kg x 10, 10, 10 (skipped the iso's again due to lack of time)
Jefferson Curl- Got two reps in and felt a decent level of discomfort in the left hammy/glute tie in. Right up high. Had a similar thing after deadlifting last week. Skipped as not worth it.

Felt weird using belt again for squats. I find it takes me a few weeks to get used to it. Especially the extra pressure it creates. 

The Chinese work so hard, it's insane. But not sure if it's the smartest way to go about it. Smart is > volume.

I think if you look at the end results their methods may just work.