Adarq.org

Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?

They do feel new for a long time, one of boost's huge advantages compared to other foams is durability.
As for racing flats ( not track ) i think their prime model is the adios : http://www.adidas.gr/adizero-adios-3-shoes/AQ2429.html\
230g / 8 oz, i guess that is too heavy for you?
Then there are the takumis that LBSS mentioned the other day, those are light ( 175g / ~6oz ). But i think it has boost only at forefoot, that's why i didn't order them as i said that day : http://www.adidas.gr/adizero-takumi-ren-3-shoes/AQ2436.html
If you were to try a boost shoe, id suggest the full length one ( adios ) so you have a complete idea about this hocus-pocus foam.

28 September 2016

Bodyweight@session : ~84,75kg , sub 85 again besides being well fed, nice.
Soreness : quads ( very little ) and glutes ( mild )
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
2+0@55kg
-Great power but have forgotten the movement, felt awkward. Failed third rep@55 for no reason.

DEADLIFT:
5@40kg
5@60kg
5@80kg
3@90kg
2@100kg
1@110kg
1@120kg
-Grip feeling weird, hands forgot how it is to pull such weights. Legs good, 110 flew up, 120 a little harder. Would grind 130 but kept it safe.

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand

SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@120lbs
Info: 4 rounds.

Fun session.

Whiskey and cigars, splendid music in my ears!!!
On a phase of trying to cut it though, but not doing so well. Smoking big cigars is easy to control ( you just can't find the place and time to smoke one on a daily basis ), but then you will start craving the taste and you will discover the small ones ( puritos, clubs, minis ), and gradually you become a regular smoker. Ok, it is a little less damaging because you are not supposed to inhale and the smoke quality/processing is far better, but it is still smoking. So be careful there. If you are positive that you can keep it controlled, yup, it is a nice enjoyment, especially when you start improving at degustation. Same with whiskeys.
Adarq.org afficionados, assemble!!!

26 September 2016

Bodyweight@session : ~85,5kg , hm, im either always full those days or i added a little weight. or both.
Soreness : none
Injuries/aches : none

ATG SQUAT:
4@80kg ( +2,5 kg )
7@65kg ( +2,5 kg )
7@65kg ( +2,5 kg )
-Very strong.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
17@50kg ( +1 rep )
-Strong. Stayed at 65 to get a good 'feel' of them. Could have grinded 67,5.

DEAD-HANG PULLUPS:
8@BW ( +1 rep )
6@BW
6@BW
WIDE GRIP LAT PULLDOWN: 18@130lbs ( +2 reps )
-Strong.

STANDING CALF RAISE MACHINE:
12@BW+45kg ( +5 kg )
12@BW+45kg ( +5 kg )
12@BW+45kg ( +5 kg )
-Strong.

Yet another good session, niceeee.

22 September 2016

Bodyweight@session : ???
Soreness : legs all over ( mostly quads ), chest, lats
Injuries/aches : none

1½ hours full court basketball.
Here we go again. Fitness level was horrifically horrific. Haven't felt this unfit in a looong time. My game was good however, despite not having balled for what, 5 months?
No rim jumps, sore legs plus very fast and high fatigue made me not even want to jump. Next time.

I absolutely agree about entropy being a weirdo and a master at creating non-existent obstacles to sabotage himself and spin his wheels while pissing everyone in the forum. 

That said, i am 100% with him in those two:
1) Jumping for the square is weird. Is it unathletic and useless as he said? Hell no. But it is weird, i could never sync a ME RVJ with a backboard touch, the contact ( and the knowledge of it ) always screwed my mechanics. Maybe for no reason but it did, bottom line i stopped doing backboard touches very early because i could not achieve my highest touch that way.
2) If you touch the rim below your wrist, it is very hard to know where you touched by feel, there is literally zero sensitivity, you can't know if it was 2 or 3 or 5'' below your wrist. Furthermore, when i was able to get wrist above rim , i also had a very hard time syncing the highest touch moment with the rim touch moment, i always tended to have the peak a little earlier and touch the rim on my way down. Still , you don't need a special device. Set up a cam at the rim line and record your rim jump, then you can see how much below the wrist the rim was at your peak. You can even use watches or tight wristbands to mark specific heights down your forearm for better visual analysis/estimation. You don't need to have it at rim height to be accurate. Bringing the cam high helps with distortion but not THAT much, as long as it is at a normal height and far away the distortion will be minimal. You want to minimize the angle, so distance works just as well as height.