Adarq.org

most are in my journal.

prefer the smith machine calf raises over any other calf exercise. can't get to max top ROM on seated. leg press feels weird. standing barbel needs balance. other machines don't have enough weight.

do not let the lowerback bend/fold. smith will break you easily.

paused rep calf raises on smith machine
<a href="http://www.youtube.com/watch?v=fMLTP26JYwA" target="_blank">http://www.youtube.com/watch?v=fMLTP26JYwA</a>

from my comment in your journal:

very nice.

how is the bounce in your ankles feeling now that you're hitting them hard?

Ah good to know. I might rewatch the first season today since i'm not training 

do it, it's legit.

acting/plot/development of plot is insanely good.

stage 1 of 'dynamically updated content entered..

- if you keep the main page (adarq.org/forum) loaded in your browser.. it should now 'auto update' the 'active users'.. this is the first stage in starting to make the page more dynamic/updated.. i plan to auto-update at least everything on the bottom of the page, ie: recent threads, active users, users in last 24 hours.. the recent threads one is kind of important... this will allow me/us to just leave the browser on the bottom of the page and let it poll for updates (if we want).






1RM CALCULATOR WORKING.

anyone have any requests?

i'm using:

v_res = 1rm = wei-ght/(1.0278-(.0278*reps))

then for the percentages:

$("#custom_calc_1rm_fres").attr('value', v_res);
$("#custom_calc_1rm_fres2").attr('value', v_res*.95);
$("#custom_calc_1rm_fres3").attr('value', v_res*.90);
$("#custom_calc_1rm_fres4").attr('value', v_res*.88);
$("#custom_calc_1rm_fres5").attr('value', v_res*.86);
$("#custom_calc_1rm_fres6").attr('value', v_res*.83);
$("#custom_calc_1rm_fres7").attr('value', v_res*.80);
$("#custom_calc_1rm_fres8").attr('value', v_res*.78);
$("#custom_calc_1rm_fres9").attr('value', v_res*.76);
$("#custom_calc_1rm_fres10").attr('value', v_res*.75);


icons are now in post form too.. so if you want to calc something faster, it's there for you to use.

peace

tomorrow.. it's back

can't wait.

best show on cable.

good stuff.. that last fight on hbo was nuts.. dude's ear was bleeding (from internal?).. i can't believe he made it past the 1st round.. he was wrecked yet managed to survive until round 6 or so? each round he was getting destroyed but would fight back just enough for it not to get stopped.

wtf is up with marquez/pacquiao 4... i seriously would rather watch them fight other people at this point.

mid heavy goodmorings + higher rep weighted GHRs worked well for me. i'm baller.. i have the GHR bench. lol

ghr bench is way diff tho.

we had a GHR bench at MSC/perfect competition etc.. i could bang out GHR bench reps but couldn't even go halfway down on natty-ghr.

u r baller tho.

this has probably already been linked... but i just now finally saw it.

so much strenf that i can't fathom what's going on in this video..

<a href="http://www.youtube.com/watch?v=hKmw4hGCbwA" target="_blank">http://www.youtube.com/watch?v=hKmw4hGCbwA</a>

Now I know I "could just use" Gatorade but they're really expensive and I don't know whether they are actually effective or not.
Do you have any ideas of what to use before and after workouts. Do I just buy powders and stuff to mix in to make a shake? If so, which ones work well.
I mainly need it for before and after tennis, basketball, or lifting.

Thanks

everyone gave you good suggestions.. being that you're 14, the biggest thing is just eating the right foods.. you need meals packed with protein and veggies.

if you wanted to go the supplements route:

morning: milk (chocolate milk even better) + 1 scoop of whey
pre-workout: a mix of gatorade powder (1 scoop) and whey (1 scoop) + water (8-12oz)
post-workout: milk (chocolate milk even better) + 1 scoop of whey

that'll do it..

but really understand that it's the REAL FOOD that is most important in this stage of development... veggies + chicken/beef, whole grain pasta/rice/breads etc... limit or completely eradicate the junk/junk carbs/sodas from your diet.

peace