Adarq.org

EDIT:

a new question, for either anrfew or lance.

Well, this is my latestlower body workout


single leg glute bridges
3x10x about 1.5sec hold on top/

travellign lugnes
3x 34-24-24x 1-3-0 tempo
rested not mroe than 1minute and 125sec except for first set where irested 15seconds more.
(that's why my reps went down)

5position ski squat single leg(tried)
3x5second hold

3sets of 5position ski squat two legs
17second hold each postion

squats 3x 57( chilled on this exercise like usual, didnt want to lose form)


Well, hows my reps and sets? Like how much intensity can i increase till i should maybe use the set of 10kg dumbbells i have at home to increase the itnensity so that I'll be gaining more towards the strenght side instead of endurance?
 well you could check out my journal to see my previosu work out, i changed teh glute bridge to single leg this time as well as ski squat. In m y previosu qworkout ,i took my time but not too long between sets of travellign lunges.
 I would say it hit 1minute 45seoncd-2minute rest, which is a whole lot difference, right?


well hejre's my journal btw:
http://www.adarq.org/forum/progress-journals-experimental-routines/do-new-goals-fresh-start/

hope i could get a reply:)

cheers


S

Hey people, jsut wanted to bring up this topic about denaturation. I was wondering, let's say we take fried chicken for example, since the proteins are folded when cooked with high temperature(denaturation), when we eat this fried chickn, will the protein still work?

any of you here eat fried chicken(probably without the skin) as a source of protein and seems to work out?


cheers

Quote from: zbiz on June 23, 2011, 10:02:08 pm

Quote from: Dreyth on June 23, 2011, 02:48:41 pm

Good morning stretch... I don't like reach stretches, because they also stretch my lower back. I don't want that.

Also, RDLs! They stretch the hamstrings like crazy, especially since there's resistance. Do some light RDL's and you'll feel it.

Thanks for the tip on the RDLs! It reminds me of Yoga.
I'll also add the Good morning stretches.

Why don't you want your lower back stretched?

You don't wanna stretch your low back with your hamstrings, so that when you do an exercise that may take your ham flexibility to the limit, like say a squat for some people, or a deadlift, you're not stretching the hamstring with the back rounded(atleast you shouldn't).  Generally, you wanna make a clear difference between flexion/extension of the waist, and flexion/extension of the hip joint.  Generally if you're flexing at the hip, you wouldn't want to develop the habit of flexing at the waist at the same time.  Same goes for extension, you wanna use your glutes, not low back.

so daballa100 what if i have a stiff back, at the same time have not so flexible hamstrings and calves?

Hey people, I've been back in the game for quite a while now. Some of you might still remember that I was an active member here till i got injured. My lower back had a hairline fracture, the cause would be because it  was really stiff.

And for my elbow, i had a fall alst year, the doc said a small piece of bone chipped off. Bt anyways, I  decided to see those chinese physician, and over the course of 3weeks i visited him 3 times and he just crack crack my hand and put some medicine and wrap it up, and after tha final visit, he says i can go back doing whatever i want.

now hre's the problem, my back, I've been doing lots of stretching, but I'm not sure if the stretchign would be appropiriate. so i come here to ask for anyone here who knows alot about low back and probably can give me a great program for me to follow. I play baskebtlala a few times a week only as my knees are much weaker compared to last time. it has a swollen feeling.. anyways, wouldnt take to long to strengthen it.

and for my elbow, well I'm guessing its just like my knees. if i play baskebtlal like 2-3days in a row, i'll feel that same pain feeling at my elbow like how i feelt about 4-6months ago whwen i went to take an x ray an dthe doc said a small piece of bone chipped off, which was a few months after the fall. (I went to a normal doctor when i fell, but after fewm onths of rest, it was still pain during workout, so i decided to see a sports doctor).

Anyways, anybody got ways ofr me to strengthen it? or liek aprogram?

well thn, cheers people

Hey people, I'm back. well anyways, It's been a lgno time and my  calf is still not that flexible. When I do hamstring stretches, most of the stretch is felt at the calfs. Besides, when i walk up the stairs sometimes, i feel my calfs, like as though they were reall tight and stiff.

Is this normal? N how do i overcome this problem? It seems liek i need hardcore stretching, asd my normal stertchign routine which consists of 15second hol for abotu 2-3sets dont work. Leg swings  of 10reps and 3sets dont seem to help either

Oh right I'll try bo;th styles enxt time i squat.

I wanan do low bar, but not sure if It is. It should be now since the bar is quite low down my back and its the furthuest i can go. Though I'm not sure If i can suppor a very heavy weight.

And thanks alot lance for clarifying.


chao

IS the most important one from down or up?