Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: ROTATE DUNKING EVERY OTHER DAY OR SO (every 3rd/4th day), ROTATE HIGH-SET SUBMAX SQUAT VOLUME (+ CALVE RAISES) WITH LOW-SET SUBMAX SQUAT VOLUME + DEPTH DROPS/REACTIVE WORK + GLUTE BRIDGES.

FOAM ROLL BEFORE EVERY WORKOUT, BASEBALL SMFR AFTER EVERY WORKOUT.

STANDING QUAD STRETCHING

STOP TESTING KNEE WITH SINGLE LEG SQUAT-TEST, IT AGGRAVATES IT.

EAT TONS OF EGGS.

NO JUMP ROPE, AGGRAVATES KNEE ISSUE.

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bleh those pics suck ^^ hah





07/05/2011

bw = 149
soreness = none
aches/injuries = right knee
diet = protein/water, foam rolling, 4 eggs + egg whites + 2 bread, dog walk, protein/water + boost-drink, workout#1{dunking + gatorade}, protein/water, 2 eggs + egg whites + 2 beef hotdogs, some PB, workout#2{half-squat=225@8x10, calve-raises=5x10}, protein/water, PB + protein/water, baseball smfr

dunking sucked but glad i could even jump.. right knee was bugging during warmups, more than usual for the dunk sessions, but then it disappeared.. regardless, CNS is weak right now.. need to submax my squats with volume to get back on track.. it's funny, like 1.5-2 weeks ago i murder 275 @ 5x10 and fly, right now 225x10 is hard.. but during that 275@5x10, prior i did 225@5x10, 245@5x10, then the 275@5x10.. going to stay submax now though.. will submax again tomorrow with depth drops etc, then dunk pretty good thursday probably.

07/04/2011

bw = 151
soreness = none
aches/injuries = left calf slightly, right knee bad
diet = protein/water, 4 eggs + 2 bread, dog walk, medium caramel frappe, walking around july 4th park, lots of foam rolling smfr, workout{depth-drops=~35"@5x10 SS PULLUPS=5x8 SS PUSHUPS=5x20, depth-drops=~35"@5x5 SS MR-half-tuck@5x25, depth-drops=5x1 SS MR-half-tuck=5x10, submax-MR-halftuck=1x50, SLAH=5x10}, protein/water, lots of baseball massage smfr, protein/water + boost drink + 3 ibuprofen



progress on uploading those videos, got part 1 & 2 uploaded finally, working on part 3.. cant wait til thats over with

video taped some july 4th celebration today at a park, might be cool to put on adarqtv

tons of painful foam rolling/baseball massage.. man o man my right ITB is so jacked up its insane... excruciating.

reactive workout left my legs feeling really bouncy/light, felt good..

148 after workout

sick with slight cold

back on ibuprofen to help kill inflam/loosen me up

pC

had a really annoying dream.. same type of dream all night, someone canceling my youtube upload... which has to be because my damn youtube uploads keep screwing up with some video im trying to upload for my friend, it's been a living nightmare.

when i have the same dream over n over all night, i usually am sick when i wakeup.. feel slightly sick right now, lots of mucous.

gonna be a GREAT fight...

zab is for real at 140 still, i got zab.. amir is chinny, with zab's speed and elusiveness, and heart, ya he has heart, he'll stop amir.

super zab judah son.

07/02/2011
bw = 149
soreness = glutes
aches/injuries = right knee, AFTER RUNNING=left calf
diet = protein/water, workout#1{~1.5 hour walk + interval jogs}, protein/water + 3 chicken wings, dog park, 4 eggs + eggs whites + 2 bread, protein/water-drink, workout#2{ half-squat=135x5/135x5/225x1/275x1/295x1/315x1 SS depth-drops=6x5, walking-lunges=BW@4x100/4x50}, protein/water, PB


knee = gay

drops/lunges felt great.. jogging felt great until well after sessions, stupid left calf like usual tightens up.

pC

http://vimeo.com/24175601