Adarq.org

18 October 2016

Bodyweight@session : ~85.25kg
Soreness : none
Injuries/aches : left trap , ~90% now

HORIZONTAL LEG PRES:
10@100lbs
10@200lbs
10@300lbs
10@400lbs
10@450lbs
7@495lbs

HORIZONTAL CHEST PRESS MACHINE:
10@50lbs
10@65lbs
10@80lbs
10@95lbs
10@110lbs

WIDE GRIP LAT PULLDOWN:
10@100lbs
10@110lbs
10@120lbs
10@130lbs
8@140lbs

STANDING CALF RAISE MACHINE:
12@BW+55kg ( +5 kg )
12@BW+55kg ( +5 kg )
12@BW+55kg ( +5 kg )
-Easy besides adding weight, nice.

-Did a machine gym day, didn't want to challenge my trap with anything 'free'. Went well. There was only some very mild discomfort/tightening at the two heaviest sets of pulldowns, everything else was totally pain-free. Might even try to play basketball tomorrow.
Leg press was... very nice! I know we are supposed to hate it but i liked it a lot. Really consider adding some volume pressing as squat complement. I know squat is a totally different movement, involving core and CNS, but think about just legs a bit : My max ATG squat currently is 4@85kg , add 80% of my weight so my legs can deep-squat 4 reps @150kg , so you can't really ignore the ability/potential of deep-pressing 7 reps @225kg , amiright???

Thanks man. Not as bad as it sounded, i may be too vivid on my descriptions, lol, sorry. I did feel that tearing feeling, like a knife was cutting the fibers, but not throughout the whole trapezius muscle depth, just on the surface. It was not like cutting bread slices, more like carving fish for coocking, get it? It wasn't light either though, I did have problem sleeping for two nights, waking up from the pain whenever the muscle was stretched/flexed. But it was obvious from the beginning it is not a serious tear, just a week-10 days thing. Around 80-85% today, will go to the gym but won't push my luck, will go low weight - high volume and very cautious at everything.

Awesomeness!!!



http://www.boredpanda.com/iceberg-photo-landscape-composition-four-quadrants-david-burdeny/
http://davidburdeny.com/

Somehow strained my left trapezius muscle , the 'inner' side ( all along next to the spine ). No idea how. No training last two days. Feels much better today, will try to play bball.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.

10 October 2016

Bodyweight@session : ~85,5kg
Soreness : quads still a little tired
Injuries/aches : none

ATG SQUAT:
4@82,5kg ( -2,5 kg )
7@65kg
7@65kg
-Got back to my normal training weight as planned. Was harder than i wanted, mostly due to legs being too tight. Gotta SMR them, it is not a luxury but an urgent need.
65kg back-off sets pretty strong though.

BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
5@70kg ( +2,5 kg )
14@55kg ( +2,5 kg ) , ( -1 rep )
-Crazy progress here. Can't  understand what is happening, my chest has always been ultra weak and ultra slow to progress.
Now it feels like i can progress each week. I'll take it, lol.

DEAD-HANG PULLUPS:
8@BW
7@BW
7@BW  ( +1 rep )
WIDE GRIP LAT PULLDOWN: 14@140lbs ( +10 lbs ) , ( -4 reps )
-Good.

STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Stayed at same load because last time it felt a bit challenging. Dominated it, adding next time.

8 October 2016

Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none

HALF SQUAT:
8@20kg ( -2,5 kg )
7@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@90kg ( -2,5 kg )
5@100kg ( -2,5 kg )
-Not having done those for 2 weeks plus dead legs lead me to take a step back. Not that i can notice this 2,5kg difference either when adding or removing but whatever.

DIPS:
8@BW ( +1 rep ) , season best
8@BW ( +1 rep ) , season best
7@BW
PUSHUPS: 24@BW
-Strong.

DEAD HANG CHINUPS:
8@BW ( +1 rep ) , season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@50kg ( +5 kg ) , ( -3 reps )
-Strong.

SLANT BENCH LEG RAISE:
15@BW
15@BW
14@BW ( -1 rep )
-Tried doing those with straighter legs. Ended up failing at last set, lol.

45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Improvement here. Still working with glute drive, i think i need one more session before i add weight.

Legs are becoming more and more tight/tired, of course, i keep pushing them but never EVER stretch/foam roll them. Same old story. Let's see if i can change it.

Here is an article with some more testing and fixing for glute activation: http://www.higher-faster-sports.com/noglutes.html

there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5  =>  US:9.5
       UK:7.5 => US 8.5
       UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

2 options:

1) locate the shoe at a real store near you , try it, see size that fits you, order it. Obvious.

2) search for the company's specific size chart. they will know better than a general chart of a store that sells 5000 brands. e.g. since you mentioned NB : http://www.newbalance.co.uk/sizechart-footwear-conversion.html
If you use this, make sure you read a few reviews about the specific model you want to buy, most of them deal with sizing, it is the best way to know if you need to buy it half a size bigger/smaller or not.