14206
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14207
Pics, Videos, & Links / Re: beast
« on: November 22, 2012, 02:31:09 am »
more of the femfootballfreak
<a href="http://www.youtube.com/watch?v=QiqxdWDNZhE" target="_blank">http://www.youtube.com/watch?v=QiqxdWDNZhE</a>
14208
Introduce Yourself / Re: Wut up adarq & all da hard workers!
« on: November 22, 2012, 01:50:12 am »I'm new to da site but have been reading posts from you guys for a while now, it's great motivation to read everybody's progress! A little about me....31 yrs old, 6'0 185 lbs, started in aug with a 29" running vert but after hard work, I tested today in the new hyperdunks & my vert was 33.9"! I'm fuckin pumped! Standing vert went from 26" to 28"! I'm glad to be apart of adarq family & look forward to bangin shit out & sharing stories with you guys.....Omw to 40"! Im ready! Tomorrow starts another training day, squats, cleans, dead lifts, jump squats, etc.....I've gained 5 inches in 3 months & I'm ready for more!
nice man! great progress so far.. thanks for all the kind words about the site/community.. sounds like a nice training day you have there, for tomorrow. those core lifts have gone up nicely since august i imagine?
welcome to the forum.
death to uconn.
hahaha
14209
Basketball / Re: andrew wiggins is just nasty
« on: November 22, 2012, 01:15:06 am »
nice, highest jump ive seen from him.
14210
Article & Video Discussion / Re: finally a trustworthy list of verticals
« on: November 21, 2012, 11:35:18 am »
max points scored / 2 = max vertical.
14211
Injury, Prehab, & Rehab talk for the brittlebros / Re: get rid of soreness
« on: November 21, 2012, 08:59:26 am »
ya contrast showers help alot.. also, leg drains help.. lie down with legs propped up near vertical, and just chill there completely relaxed for ~15 minutes.
pc
a little late tho ^ hah.
pc
a little late tho ^ hah.
14212
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2012, 01:43:23 am »
sports authority had this pretty nice rack for $600, they claim normal price 1200.. really nice rack though, pretty pro.. if i hadn't bought that computer i would have bought this rack haha.. i need to get an adjustable bench in a few weeks, benching off this patio bench is getting risky.
14213
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2012, 01:42:01 am »
cool! how often are you coding? yes this will be a nice little lab environment, im sure it'll be of some help.. i'll put tons of tools/development frameworks on it/the vm's.. it'll be solid..
peace!!
I am currently doing a masters in engineering and chose object oriented design & c++ as one of my modules so i have an assignment to code a logo/turtle program.
so probably will be doing some coding.
hah nice!
i should be getting the box friday, hopefully
EEK, 11/27just checked the UPS email they sent... i guess because of thanksgiving in USA and the weekend, i won't be getting it until tuesday.. FUQ!
bought some refurbished dell to finally try and setup that adarq.org shell/fun server...
once i get it setup, everyone who has an account on here will be able to ssh into the fun-server and have fun with it etc.. i'll probably have a local chat with tons of bots for fun, a bunch of VM's, and some other stuff..
i need to buy another computer in a few weeks, to build a custom router.. i cant use a normal wifi router for this project, because i need to have full control of the box/nat/firewall rules etc.. plan on doing some cool stuff.
havn't worked out in what, 2-3 full days? been wrecked..
lab.adarq.org coming soon@$!@... the main goal will just be to allow people on this site to have free shell's for coding/internal chat/experimenting with stuff etc.. ie, with the vm's, ill be able to give people root on them.. because i can easily replace them just by cp'n an original image over.. so people will be able to get free shell + free root shells on a vm lab environment etc.. should be fun.
it'd be fun to get even more nerds who r into strength/conditioning on this forum.. i know there are plenty :F
bout to do a nice early morning workout though i think... i slept rom 10-3am so i should be well rested for it.
peace
So once this gets done, when we access it, wil it be a unix operating system also will it be console only or will we be able to access the linux interface and access terminal software from there
could help me with c++ code testing.
ya it'll be running debian linux.. from there, people will be able to access freebsd/openbsd/netbsd/ubuntu/centos and possibly my solaris box..
ya it'll be a linux shell.. available through ssh OR through some web interface ive been coding/messing with..
you can always do graphical X stuff by X-forwarding with SSH etc.. so i'll have those binaries available on the box.
cool! how often are you coding? yes this will be a nice little lab environment, im sure it'll be of some help.. i'll put tons of tools/development frameworks on it/the vm's.. it'll be solid..
i think one of the coolest things will be having the ability to have your own vm's.. for example, say you want your own debian VM, you could copy over a template VM and then run that vm, ssh into it, and customize it etc..
this is all in the plans.. once i get the box, i will start setting tons of stuff up
peace!!Hey, I want to do 5x8 lunges and 3x5 deadlifts 4x a week. Can I get away with this much frequency considering how light the weights I'm using are?
if you're in good shape yes.. if you havn't been performing those exercises consistently 3x/week, then i'd start with 3x/week.. if you have been performing them 3x/week, sure go for 4x/week.. if you're going too heavy, your body will let you know.
Wow , i can't wait. IT'S GONNA BE BIG!!!!
hope so! eventually i want it to be pretty useful to people. you doing any tech stuff lately?
peace vlad.
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Article & Video Discussion / Re: finally a trustworthy list of verticals
« on: November 21, 2012, 01:29:27 am »
eek... lmao
14215
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2012, 12:57:22 pm »bought some refurbished dell to finally try and setup that adarq.org shell/fun server...
once i get it setup, everyone who has an account on here will be able to ssh into the fun-server and have fun with it etc.. i'll probably have a local chat with tons of bots for fun, a bunch of VM's, and some other stuff..
i need to buy another computer in a few weeks, to build a custom router.. i cant use a normal wifi router for this project, because i need to have full control of the box/nat/firewall rules etc.. plan on doing some cool stuff.
havn't worked out in what, 2-3 full days? been wrecked..
lab.adarq.org coming soon@$!@... the main goal will just be to allow people on this site to have free shell's for coding/internal chat/experimenting with stuff etc.. ie, with the vm's, ill be able to give people root on them.. because i can easily replace them just by cp'n an original image over.. so people will be able to get free shell + free root shells on a vm lab environment etc.. should be fun.
it'd be fun to get even more nerds who r into strength/conditioning on this forum.. i know there are plenty :F
bout to do a nice early morning workout though i think... i slept rom 10-3am so i should be well rested for it.
peace
So once this gets done, when we access it, wil it be a unix operating system also will it be console only or will we be able to access the linux interface and access terminal software from there
could help me with c++ code testing.
ya it'll be running debian linux.. from there, people will be able to access freebsd/openbsd/netbsd/ubuntu/centos and possibly my solaris box..
ya it'll be a linux shell.. available through ssh OR through some web interface ive been coding/messing with..
you can always do graphical X stuff by X-forwarding with SSH etc.. so i'll have those binaries available on the box.
cool! how often are you coding? yes this will be a nice little lab environment, im sure it'll be of some help.. i'll put tons of tools/development frameworks on it/the vm's.. it'll be solid..
i think one of the coolest things will be having the ability to have your own vm's.. for example, say you want your own debian VM, you could copy over a template VM and then run that vm, ssh into it, and customize it etc..
this is all in the plans.. once i get the box, i will start setting tons of stuff up
peace!!
Hey, I want to do 5x8 lunges and 3x5 deadlifts 4x a week. Can I get away with this much frequency considering how light the weights I'm using are?
if you're in good shape yes.. if you havn't been performing those exercises consistently 3x/week, then i'd start with 3x/week.. if you have been performing them 3x/week, sure go for 4x/week.. if you're going too heavy, your body will let you know.
14216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2012, 10:15:45 am »today, i am 26. that's an age
in other news, my mental calendar had today as a gym day, but it inconveniently forgot that my parents are taking me out for some kind of surprise tonight. so no workout today. here's hoping the extra day of rest sets me up for good jumping tomorrow.
extra day of rest recently helped me bigtime, it shall for you too brethren.
happy birthday man@!$!@$!@
here's to another year of beastmode.14217
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2012, 09:05:18 am »
jakd bruh.
11/20/2012
bw = 190
soreness = null
aches/injuries = null
fatigue = low
SESSION:
S1: SSBAR deep squat: 255 x 10
, 275 x 4
S1: single arm DB bench press: 80 @ (R=13 , L=10), 80 @ (R=10,L=9), 80 @ (R=11,L=10)
S1: single arm DB row: 100 lb @ 2 x 10
2: single arm DB bicep curl: 50 @ 3 x (R=6 , L=4)
3: single arm db overhead press: at this point, fatigued, just scratched it after workup: 60 lb @ (L=10), 70 lb @ (R=7)
nice workout.. happy.. glad i rested the last two days.. everything kicked in perfect.
i plan on going every other day now, instead of consecutive days.. just need a bit more rest and i want to do some bigger workouts for these sessions..
gonna go get me a huge sub, double meat and cheez, and more bananas.. then double chicken rice & beans platter tonight.. i really am eating a ton every day..
peace
11/20/2012
bw = 190
soreness = null
aches/injuries = null
fatigue = low
SESSION:
S1: SSBAR deep squat: 255 x 10
, 275 x 4 S1: single arm DB bench press: 80 @ (R=13 , L=10)
, 80 @ (R=10,L=9), 80 @ (R=11,L=10)S1: single arm DB row: 100 lb @ 2 x 10
2: single arm DB bicep curl: 50 @ 3 x (R=6 , L=4)
3: single arm db overhead press: at this point, fatigued, just scratched it after workup: 60 lb @ (L=10), 70 lb @ (R=7)
nice workout.. happy.. glad i rested the last two days.. everything kicked in perfect.
i plan on going every other day now, instead of consecutive days.. just need a bit more rest and i want to do some bigger workouts for these sessions..
gonna go get me a huge sub, double meat and cheez, and more bananas.. then double chicken rice & beans platter tonight.. i really am eating a ton every day..
peace
14218
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2012, 06:06:04 am »
bought some refurbished dell to finally try and setup that adarq.org shell/fun server...
once i get it setup, everyone who has an account on here will be able to ssh into the fun-server and have fun with it etc.. i'll probably have a local chat with tons of bots for fun, a bunch of VM's, and some other stuff..
i need to buy another computer in a few weeks, to build a custom router.. i cant use a normal wifi router for this project, because i need to have full control of the box/nat/firewall rules etc.. plan on doing some cool stuff.
havn't worked out in what, 2-3 full days? been wrecked..
lab.adarq.org coming soon@$!@... the main goal will just be to allow people on this site to have free shell's for coding/internal chat/experimenting with stuff etc.. ie, with the vm's, ill be able to give people root on them.. because i can easily replace them just by cp'n an original image over.. so people will be able to get free shell + free root shells on a vm lab environment etc.. should be fun.
it'd be fun to get even more nerds who r into strength/conditioning on this forum.. i know there are plenty :F
bout to do a nice early morning workout though i think... i slept rom 10-3am so i should be well rested for it.
peace
once i get it setup, everyone who has an account on here will be able to ssh into the fun-server and have fun with it etc.. i'll probably have a local chat with tons of bots for fun, a bunch of VM's, and some other stuff..
i need to buy another computer in a few weeks, to build a custom router.. i cant use a normal wifi router for this project, because i need to have full control of the box/nat/firewall rules etc.. plan on doing some cool stuff.
havn't worked out in what, 2-3 full days? been wrecked..
lab.adarq.org coming soon@$!@... the main goal will just be to allow people on this site to have free shell's for coding/internal chat/experimenting with stuff etc.. ie, with the vm's, ill be able to give people root on them.. because i can easily replace them just by cp'n an original image over.. so people will be able to get free shell + free root shells on a vm lab environment etc.. should be fun.
it'd be fun to get even more nerds who r into strength/conditioning on this forum.. i know there are plenty :F
bout to do a nice early morning workout though i think... i slept rom 10-3am so i should be well rested for it.
peace
14219
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2012, 06:02:11 am »I found my 5rm to be 50kg at 6 reps of 2 sets. No way can i do any more. It was this set that my form was starting to break but i had it under control.
also with this weight when going for the 5th rep, my legs gave up a little and put me in a hole of no return and from there i struggled pushing my neck against the bar to maintain upright position.
So this weight is a real struggle, where my body tries to drop my torso forward to help lift the load but i try and maintain straight composure.
I made a video after the 3 sets and after numerous attempts at recording myself at this weight to show my form at this weight, i will post it on lancests tv forum.
Do you think i should start with this weight and try and aim for 6-8 reps 2 sets or start with another weight? and when should i add weight to the bar and how much?
thanks
ya or you could drop the weight a little and try to hit 10-12 with your 8 etc. once you can hit say 2x8 for two sessions, up the weight.. generally you want two sessions before moving up.
ill check the vid in a bit.
Nice!
one thing i don't understand from what you wrote is you say try hit 10-12 with my 8, i'm guessing that i should try do 10-12 reps of my 8RM.
i was just saying to try and improve your 8 to a 10-12.. ie, planning to hit 8 reps, but maybe getting 9, or even 10.. 2 consistent workouts of being able to get a few more reps would indicate training with a new 8RM, since your previous 8RM has now changed to a ~10RM etc.
Quote
then you mention 2x8, first thing i understand from that is 2 sets of 8 reps.
this being the reason of my confusion
is adding 5kg enough to add on to the weight?
5kg total is fine ya.. once you've really peaked on your strength relative to your body mass, even 2.5kg will be good/effective increases.
Quote
i have two sessions a week so that fit's nicely with my goals.
peace
nice
pc man