14251
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 10, 2012, 11:10:23 pm »
man im killing tons of steak/chicken/roast beef right now at work..
HUGE protein.
HUGE protein.
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14252
Nutrition & Supplementation / Re: my body is not utilizing all this fat
« on: November 10, 2012, 10:54:14 pm »My diet is very rich in protein and good fats, and carbs post workout. I definitely eat very good. Lots of seafood, chicken and steak. However, my body doesn't seem to like to burn all this fat I have around the belly, chest, and mid body. My legs are starting to look like olympic lifters, but I have so much fat stored up in upper body.
The problem is, the second I start to eat on a calorie deficit, my strength goes down. For example, I was able to do 5 x 255 x 3 full paused 2 sec squats. Then, I lost 3 lb in a week, and I could barely do 1 set of that now... on the 2nd set or 3rd set, I'd fail at rep 4 or 5 and get pinned.
i had the same issue.. what i had to do was:
1) eat high protein + moderate./high fat + low carb throughout most of the week <-- increased egg intake, ~2 cheat days
2) increase my low intensity cardio (long walks (1-2hr) etc)
3) reduce overall workload in weight room -> shorter workouts (1 or more workouts of ~30min or less)
4) minimize milk intake
5) don't perform intense cardio
regardless tho, sometimes it is better to just deal with the fat and add lots of real muscle.. much easier to strip fat off once you add alot of muscle.. but that approach obviously isnt going to work too great if you're in a need of high performance right now.
peace
5) don't perform intense cardio -- that would include intense bball games right?
well 3+ games of intense bball would be ya.. one ~15 min game isn't that much of a prob.. but im just talking about really focusing on body composition to reduce body fat & maintain lean mass... high intensity cardio for significant duration is going to make you want to EAT and it's going to tap into recovery..
Quote
also what did you mean by your last sentence, that the approach won't work too great if i'm in need of high performance? Do you mean that it is hard to perform on the bball court or weight room?
thanks mane
i meant, if you're 'in season' or performance is an important issue, stuffing your face with disregard is obviously a problem.. if that doesn't pertain to you, then by all means, try and really focus on strength/muscle gain in the hips/legs and don't worry too much about the fat, as long as you're still eating clean... as you gain more muscle, when it comes time to try and focus on leaning out, it'll be much easier to get lean now that you have a higher resting metabolic rate (due to lean mass increase etc).
pC
14253
Nutrition & Supplementation / Re: my body is not utilizing all this fat
« on: November 10, 2012, 08:53:21 pm »My diet is very rich in protein and good fats, and carbs post workout. I definitely eat very good. Lots of seafood, chicken and steak. However, my body doesn't seem to like to burn all this fat I have around the belly, chest, and mid body. My legs are starting to look like olympic lifters, but I have so much fat stored up in upper body.
The problem is, the second I start to eat on a calorie deficit, my strength goes down. For example, I was able to do 5 x 255 x 3 full paused 2 sec squats. Then, I lost 3 lb in a week, and I could barely do 1 set of that now... on the 2nd set or 3rd set, I'd fail at rep 4 or 5 and get pinned.
i had the same issue.. what i had to do was:
1) eat high protein + moderate./high fat + low carb throughout most of the week <-- increased egg intake, ~2 cheat days
2) increase my low intensity cardio (long walks (1-2hr) etc)
3) reduce overall workload in weight room -> shorter workouts (1 or more workouts of ~30min or less)
4) minimize milk intake
5) don't perform intense cardio
regardless tho, sometimes it is better to just deal with the fat and add lots of real muscle.. much easier to strip fat off once you add alot of muscle.. but that approach obviously isnt going to work too great if you're in a need of high performance right now.
peace
14254
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 10, 2012, 05:12:59 pm »
really quick workout, it was decent tho
11/10/2012
bw = 187 (nice)
soreness = chest/shoulders
aches/injuries = null
fatigue = high
1: single arm DB bench: 70 lb @ (R=16,L=12), 80 lb @ (R=8,L=5)
S2: ssbar squat: 165 x 10, 215 x 10
S2: single arm db row: 100 lb @ 8
3: single arm db curl: 40 lb @ 8
really tired... glad i was able to hit those numbers.. might rest tomorrow.
peAcE!$!@
11/10/2012
bw = 187 (nice)
soreness = chest/shoulders
aches/injuries = null
fatigue = high
1: single arm DB bench: 70 lb @ (R=16,L=12), 80 lb @ (R=8,L=5)
S2: ssbar squat: 165 x 10, 215 x 10
S2: single arm db row: 100 lb @ 8
3: single arm db curl: 40 lb @ 8
really tired... glad i was able to hit those numbers.. might rest tomorrow.
peAcE!$!@
14255
Pics, Videos, & Links / Re: beast
« on: November 10, 2012, 04:05:04 pm »<a href="http://www.youtube.com/watch?v=fFSGhasyHhY" target="_blank">http://www.youtube.com/watch?v=fFSGhasyHhY</a>
wtf?
14256
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 10, 2012, 12:18:59 am »
nice workout considering my fatigue, pr'd db ohp.
11/09/2012
bw = ?
soreness = null
aches/injuries = null
fatigue = high
SESSION:
S1: Neutral grip pullups: BW @ 4 x F (~8-10 each set)
S1: single arm DB overhead press: 50 lb @ (R=22, L=13), (R=23, L=12), ... forgot, (R=forgot, L=15)
nice.
11/09/2012
bw = ?
soreness = null
aches/injuries = null
fatigue = high
SESSION:
S1: Neutral grip pullups: BW @ 4 x F (~8-10 each set)
S1: single arm DB overhead press: 50 lb @ (R=22, L=13), (R=23, L=12), ... forgot, (R=forgot, L=15)
nice.
14257
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 09, 2012, 07:26:33 pm »
i strained my rib sleeping all f'd up.
something i posted on my fb, i like it, glad a few others do too:
I keep hearing this from sour republicans: "Tradition in America is died." Au Contraire, the exclusion party was soundly defeated by the inclusion party. As America's core principles of inclusion continue to grow, so to will personal liberties & more peaceful foreign policy. I think it all boils down to this: During one of the republican primaries, Wolf asked the candidates to raise their hand if they believe in evolution. I don't think a single candidate raised their hand, which is absolutely beautiful because this is becoming a perfect example of the evolutionary process. Adapt or die. Unfortunately for the republican party, they have taken on the ideology of a christian fundamentalist state. This spits in the face of evolution, personal liberties, and inclusion. Their party will fall victim to what they deny, science & Darwin.
R.i.P republican party. <-- it was god's plan!
something i posted on my fb, i like it, glad a few others do too:
I keep hearing this from sour republicans: "Tradition in America is died." Au Contraire, the exclusion party was soundly defeated by the inclusion party. As America's core principles of inclusion continue to grow, so to will personal liberties & more peaceful foreign policy. I think it all boils down to this: During one of the republican primaries, Wolf asked the candidates to raise their hand if they believe in evolution. I don't think a single candidate raised their hand, which is absolutely beautiful because this is becoming a perfect example of the evolutionary process. Adapt or die. Unfortunately for the republican party, they have taken on the ideology of a christian fundamentalist state. This spits in the face of evolution, personal liberties, and inclusion. Their party will fall victim to what they deny, science & Darwin.
R.i.P republican party. <-- it was god's plan!
14258
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 08, 2012, 09:00:38 pm »
whew, glad i made up for yesterday.
11/8/2012
bw = 184
soreness = null
aches/injuries = null
fatigue = moderate
SESSION:
1: SSBAR squat: 215 @ 1x10, 2x8
2: single arm DB row: 90 lb @ 2 x 8, 1 x 10
3: single arm DB bench: 70 lb @ (R=16,L=13), (R=12,L=8), (R=10, L=7)
pr'd db bench..
going to do a few more of these volume sessions with short rest between sets, no supersets.. trying to really fatigue my moosles.. worked great.
peace!
11/8/2012
bw = 184
soreness = null
aches/injuries = null
fatigue = moderate
SESSION:
1: SSBAR squat: 215 @ 1x10, 2x8
2: single arm DB row: 90 lb @ 2 x 8, 1 x 10
3: single arm DB bench: 70 lb @ (R=16,L=13), (R=12,L=8), (R=10, L=7)
pr'd db bench..
going to do a few more of these volume sessions with short rest between sets, no supersets.. trying to really fatigue my moosles.. worked great.
peace!
14259
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 08, 2012, 04:06:21 pm »
probably the worst idea of my life: waiting until before bed to lift @ 7am
horrible workout heh..
hit bw @ 10 for neutral grip chins and single arm db overhead press: 60 lb @ (R=13, L=7), (R=15, L=7)
never doing that again.
horrible workout heh..
hit bw @ 10 for neutral grip chins and single arm db overhead press: 60 lb @ (R=13, L=7), (R=15, L=7)
never doing that again.
14261
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 07, 2012, 05:55:42 am »
decent w/o.. planned on being a little stronger than i was tho.
11/6/2012
bw = 186
soreness = null
aches/injuries = null , after workout: knees a bit achy/tight + shins achy
fatigue = moderate
SESSION:
S1: SSBAR squat: 165 @ 1 x 10, 215 @ 1 x 10, 235 @ 1 x 8, 215 @ 1 x 7
S1: single arm DB bench: warmups, 80 lb @ (R=4,L=5), (R=7,L=4), 70 lb @ (R=15.5, L=12)
S1: single arm db row: 80 lb @ 2 x 13, 100 lb @ 1 x 8
very happy with DB bench.. another session where my left arm defeated right for one set, good stuff... dno what happened during that first set though with 80's, right just collapsed lmao.
pr'd left on 70 lb db bench... and right/left with 80's on set 1 (L) and set 2(R)
squats felt heavy/weak.
added lots of mass over my rest days, pretty weird.
Obama~@!$!@
peace!
11/6/2012
bw = 186
soreness = null
aches/injuries = null , after workout: knees a bit achy/tight + shins achy
fatigue = moderate
SESSION:
S1: SSBAR squat: 165 @ 1 x 10, 215 @ 1 x 10, 235 @ 1 x 8, 215 @ 1 x 7
S1: single arm DB bench: warmups, 80 lb @ (R=4,L=5), (R=7,L=4), 70 lb @ (R=15.5, L=12)
S1: single arm db row: 80 lb @ 2 x 13, 100 lb @ 1 x 8
very happy with DB bench.. another session where my left arm defeated right for one set, good stuff... dno what happened during that first set though with 80's, right just collapsed lmao.
pr'd left on 70 lb db bench... and right/left with 80's on set 1 (L) and set 2(R)
squats felt heavy/weak.
added lots of mass over my rest days, pretty weird.
Obama~@!$!@
peace!
14262
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: November 07, 2012, 03:42:35 am »too lazy to read whether this has been asked in this thread already, but links arehardimpossible to see. could you differentiate them somehow? i guess you abandoned underlining for aesthetic reasons but maybe there's another way. bolding?
ya lemme change it tomorrow.
pC
14263
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 06, 2012, 03:15:40 am »
11/5/2012
bw = 186
fatigue = CRAZY HIGH
wrecked.. hehe
hoping to have a good w/o tomorrow.
11/6/2012, election day in teh USA.
bw = 186
fatigue = CRAZY HIGH
wrecked.. hehe
hoping to have a good w/o tomorrow.
11/6/2012, election day in teh USA.
14264
MOVIES & ENTERTAINMENT & SHeeT! / Re: homeland - cable tv series showtime
« on: November 05, 2012, 10:05:53 pm »
man this season is NUTS..
the episode tonight was
goat show.
the episode tonight was
goat show.
14265
Boxing / Re: Emanuel Steward - Rest In Piece
« on: November 05, 2012, 07:29:28 pm »Rest in "piece"?
weird, just noticed that.. i must have been sleep-typing.