Adarq.org

chere.

"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.


updating progress tracker, havn't done anyting these last 2 days, sick kinda & big toe wrecked.

my mom's dog chewed through my macbook power adapter cord.. electrical tape FTW, gonna tape it up even more tomorrow.. might not even buy a new adapter until it stops working.. kinda worried about it burning through the tape though, i don't know..

uploading a "12 minute dunk video" to youtube right now.. shit is pretty weird, interested in seeing if people actually watch all of it and enjoy it, or what.

hopefully feel better tomorrow and get back to glute bridging + bw upper..

peace

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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


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

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



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

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


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

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



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


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)


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

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 !!

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

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

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

Quote from: Flander on January 21, 2011, 03:54:26 pm

Quote from: adarqui on January 21, 2011, 02:30:42 pm

Quote from: Raptor on January 21, 2011, 08:18:50 am

Yeah, until some guy gets pissed off and start throwing weight plates around.

doesn't usually happen in programs like that.. have to be on good behavior to get in, and one minor incident and you get kicked out.. so people try really hard not to act up.. i know if i was in prison i'd be on my best behavior so that i could lift weights, that'd be one of the only things you can look forward too each day.

That.

Well yeah, I know, but these people usually have a "roid rage" behavior and mentality that they just can't control rationally. So even if you logically don't want to do it, you still do it.

well that video, and those programs, show you how much self control these people actually have.. it's easy to lash out when you have nothing to live for, or you think you are going through it.. but once you actually are locked in a cage, many of those people smarten up pretty quick.. if your only satisfaction in life, for possibly the rest of your life, is lifting weights, then i can pretty much guarantee your 'irrational lash out behavior' will almost completely disappear.. when a 'much loved hobby' is only available due to proper conduct, instead of just being able to participate in that hobby regardless of conduct, your behavior will change..

if prisons were allowed to be completely inhumane, they could have the entire prison population acting like martha stuart, if only they made food & water a privilege..

people in 'prison' have alot more self control than the outside world thinks.. people in psyche-wards, definitely a different issue.

Quote from: adarqui on January 21, 2011, 02:24:40 pm

this lady is bragging about having sex in a movie theater + bathroom, u kiddin me.

Well you have to admit, that's really something. Humanity is different since that happened.

But anyway, have you ever tried KB swings adarqui?

ya i've never liked KB's though, so never did much more than a few experimental sessions.. we had them at perfect-competition.

crazy volume wtf
what usual rest do you do for the interval sprints?

well if im going max effort, ill use full rest , but i dont time it.. i just know when to go again, it's probably somewhere around 5-8 minutes on 20-40m sprints.

when im just doing light interval sprints, i still recover fully, but rest periods can be much shorter, 2-3 minutes etc.

pc man

What do you mean "got stopped by the cops"?

You were running THAT fast?

well i get stopped alot.. they think i'm up to no good, burglary/graffiti etc..

i usually get stopped when i'm walking, in between sprints.. the only two times i was stopped while actually sprinting, was max effort sprints, and both times, the cops claimed i was running from them........ "y u running from us".. so mad cop cars, search me, etc..

shit sucks but whatever, once i get my portable HD cam ill record these encounters ;F

peace

i don't usually drink this garbage but, i have recently (and a few times in the past).. looking back on the past, i've noticed similar reactions.. it helps me get a little extra-amp'd but, my "immune system" seems to be effected.. for example:

- drank monster energy 2 weeks ago, got staph
- drank monster energy a few days ago, got sick

i honestly think that garbage has something to do with it..

bottom line, stick to instant coffee + protein shake mixes.

dno just babbling.

Yeah, until some guy gets pissed off and start throwing weight plates around.

doesn't usually happen in programs like that.. have to be on good behavior to get in, and one minor incident and you get kicked out.. so people try really hard not to act up.. i know if i was in prison i'd be on my best behavior so that i could lift weights, that'd be one of the only things you can look forward too each day.

will journal officially tomorrow, been video editing all day.. 7am right now bout to sleep..

but for reminders:

bw = 153
soreness = calfs
aches/injuries = left bigtoe VERY BAD..
fatigue = high, feeling kinda sick
diet = prot shake, cheeseburger, prot shake, prot shake + turkey & cheese

no training.. complete rest..




so my toe is scary today, in toe itself, on bottom of foot, on top of foot, everything.. it's like that entire area has gone to hell..

so, resting.. hopefully tomorrow it feels better for squatting.. but it sounds like i wont be jumping/sprinting/jump rope etc any time soon.. feels very 'ligamentous', i know the feeling koz i've torn ligaments in my 'pinky toes' and fingers.. same feeling.

peace