Adarq.org

I hate having that knowledge. I have a weak mind and it does a good job protecting my body.

raptor, can you relax on some of these comments, people on the forum's brains are exploding with anger reading them in every thread.

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.



woop ! still sick but feeling much better.. tomorrow i probably will feel 95%, hopefully by friday im 100%, i miss donkies (dunking).



01/25/2011

BW = 152.8 (without poop)
soreness = hamstrings
aches/injuries = left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
diet = chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
fatigue = high


workout: glute/calf/pushups
- got lazy with the pushups, did them single leg, didnt want to hurt toe, should have just done them double leg
- going to stop rotating like a circuit, i'll only go through a few rotations as a warmup, then im going nuts and hitting multiple sets in a row low rest until im dead on each exercise

PUR = single leg pushup right leg
PUL = single leg pushup left leg
GB = glute bridge
CR = calf rase

PUR-15, PUL-15, CR-100, GB-220, PUR-15+HOLD, PUL-15+HOLD, GB-130+70+100+100+100+100, CR-100, CR-100,

so 600 glute bridges "in a row", short rest between sets, 30s or so.. glutes felt numb by 600, back was getting tight so stopped at 600.. feel good though, until later i pull my hamstring origin a little, taking a poop.. needless to say, good work.




ok well that's about it.. tomorrow = walk + reactive work, then squatting.. going to do some MR halftucks probably, to prepare myself for jumping again (because of my toe) for friday.. would like to do some light dunks friday, then some big big dunks wednesday..



ADARQ.ORG ADVANCED PROGRESS TRACKER

PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake



SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training


STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220, GB-130+70+100+100+100+100

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50    
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,

WALKING LUNGES


REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

I'm a 5'10" Point Guard looking to play D3 basketball,  really impressed with some of the things I've gathered from just looking around this forum. I'm pumped to be here, to learn and to grow and to help others as well.

what's up man! welcome.. sick that you're looking to play college ball.

will check your journal post in a bit.

More on me can be found on my inquiry here: http://www.adarq.org/forum/progress-journals-experimental-routines/new-member-would-appreciate-some-feedback/msg32410/#msg32410

well, i've left tons of comments before on juke box's youtube.. saying he's low rim dunking etc.. got into it with him pretty big actually.. but he shut me up.. i've seen him get up pretty nasty during some halftime shows and on some legit looking rims, so i apologized quite a few times to him on his youtube..

i'm cool with him actually now, i mean i support the dude he seems to actually work really hard.. he also hasn't teamed up with jumpusa, and he left TFB just so he can do his own jump program thing, so hopefully his program etc and he himself never get scammy.. i mean he's promising big gains from his program, that is kinda scammy in itself, but for now he's definitely off the darq-radar lol..

he coo.

Jonsey told me that he got his vert just from jumping and dunking alot. He just lifts his arms.

moral or rant: LIFE, it ain't fair.

what if he gets cancer and dies at age 30?? life is life, it's neither fair or unfair.

pc

airdogg dunks HARD

In Internet slang... a troll is someone who posts inflammatory, extraneous, or off-topic messages in an online community, such as an online discussion forum, chat room, or blog, with the primary intent of provoking other users into a desired emotional response or of otherwise disrupting normal on-topic discussion.  -wikipedia-


LOL.

i get it now man...


hahaha!


Man... why would a skinny ripped guy... wants to be skinnier... lol.

and you are asking bodybuilders and powerlifters opinions... haha!

of course... they want YOU to be BIG...


everyone wants to be BIG...

and you come out of nowhere...

and your goal is to become skinnier and lighter... haha...


you crazy schemer! haha!

peace man.

LOL

ya man, it's a hilarious dynamic.. funny thing is, i'm partly trolling.. i'm actually serious about posting my physique pics and shit like that, and im serious about skinny people needing some role models LOOOL.. so my 'seriousness' on a forum like that is in itself trolling, some of the other stuff i'm saying is bait.. im a pro at internet forum warfare and mindgames.. lol

i dno, it's probably pretty immature, but im still sick and laughter is a great cure for everything.. i been cracking up at these people getting so aggressive with me.

Yeah wtf?

That's like a guy coming to a VJ oriented forum to ask advice about marathon training or put up pictures with him running marathons etc. He'd kind of be pointed at.

Not sure what's up with annoying those guys, looks to me like you're losing both your and their time...

it's not time last, it's like sparring, sharpens you up.. people on here & every1 on live chat has been cracking up, we've been having a good time with it.

;d

You fools, trolling is a hallowed and time-honored tradition of internet communication. Pissing off very dumb, very irritable absolute strangers in this way is as valid a pastime as stamp collecting or making foot fetish videos.

x2

hahahaahah

stamp collecting... LOL.

LBSS is the man! you are funny dude...

i think im a troll at facebook. lol. but i dont even know that im one.. only now! haha!

trolling rocks! you get to meet girls... you piss them off... then all of a sudden... she's adding you on facebook! lol.

TROLLING ROCKS! haha!

hahahahaha

you troll us with your inspirational quotes?!?!?!

Girls? Again, this sounds familiar.

unfamiliar?






LBSS has high IQ.

Quote from: LoopieMclooperson on December 08, 2010, 12:25:12 am

DIET
1/13/11 protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.
1/15/11 protein bar, mondo burrito, fiber bar, 3 slices pizza, chips/salsa,  1 cup milk/ 2 scoop whey.
1/17/11 fiber bar.1 cup milk/ 1 scoop whey. turkey sandwich. spaghetti/sasauge. 1 cup milk/ 1 scoop whey.
1/18/11 2 fiber bar, 2 protein bar, 1 cup milk/ 1 scoop whey. 2 slices pizza. small chicken salad. 1 cup milk/ 1 scoop whey
1/20/11 2 fiber bar, 2 protein bar, 1cupmilk/scoop whey, chicken, 1 cup milk/scoop whey
1/21/11 2 fiber bar, 1 protein bar, apple, cheese, pasta/sasauge. 1 cup milk/scoop whey
1/24/11 2 protein bar, fiber bar, cheese, 4egg burrito, 1 cup milk/scoop whey

Is that all you eat???  Like all day???  Holy Crap!  I'm so hungry just reading that!  Maybe that's why you're at 180ish and I'm 200ish..... hhhhhmmmmmmmmmmm....

i probably eat more than both of you, and i'm 152.

lololol

pc