Adarq.org

very impressive for 116.. mind blowing.. that guy moves very well.

No Photographic or Video Equipment: No photography, videotaping, filming or audio recording in 24 Hour facilities without prior written permission of the management.

so that'll be my first question when i talk to them.. god that would suck if they said i couldn't video tape, would put an end to that idea real quick.

what are the benefits of all the walking you and a lot of others seem to be doing on this site? seems to be a bit of a trend picking up in people going for long walks all the time?

it's just nice for recovery and burning calories, without stressing the cns /muscles etc.. though people who just get into it can actually get pretty sore from long duration walking (1-2hours).. once you're adapted though everything is fine.

but ya, for recovery/kcal burning

peace man

Man i'm looking at your diet since the start of the month and i'm like 
You seriously need to work in some vegetables or fruits somewhere in the dude - especially when you're cutting as hard as you are...your body can't be functioning optimally on that. It really ain't gonna do you any good in the long term!

dno, starting to feel really good, i get my fiber from bananas and the fiberous bread i eat, so my shits aren't effected.. sure i'd love to eat more veggies, but if i have to choose between veggies and beef/chicken/eggs/milk, im going the later..

pc man

Yo Adarq, How long has it taken you to go from 160 to 154? Also what's your bf%?

teh power of teh progress tracker

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

body fat %, not sure, probably 9-10% legit.. already alot leaner than 01/11 though.. 01/10 i was probably 160.

peace mang

What about bread? Is one or max two thin slices of bread evil enough for that meal? It won't be much in terms of calories but it will have a glicemic effect so that's my worry.

I always ate stuff with bread all my life so that's the thing.

nope that's fine.. just have to keep bread/pastas very small/light, but it's fine to incorporate them. a huge loaf of french bread for example wouldn't be a good idea.. two slices of wheat bread is fine though. plus the fiber content is beneficial.

i eat my hamburgers/turkey sandwhiches on multigrain wheat bread, love it.

whoa nice..


<a href="http://www.youtube.com/watch?v=_rkjf-Q87aY" target="_blank">http://www.youtube.com/watch?v=_rkjf-Q87aY</a>

<a href="http://www.youtube.com/watch?v=SHD6DeX2nmI" target="_blank">http://www.youtube.com/watch?v=SHD6DeX2nmI</a>

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



shit.

what a turn around from yesterday.. i mean, i feel great today, rest day, but that 'big toe injury' is definitely turf toe coming back.. FML.

on a good note, my right ankle felt good today...

fml.



1/16/2011

bw = 154.4
soreness = none
aches/injuries = left big toe/ball of foot = turf toe, pretty painful
fatigue = low
diet = protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana



workout: light training for glutes
GB = glute bridge
PU = pushup
PRH = prone reverse hyper

GB-100, PU-20, PRH-50, PRH-50, PRH-50, GB-100, PU-20, PRH-50, PRH-50, PRH-50, PRH-50, PRH-50, GB-100, PU-20, PRH-50, PRH-50, PRH-50, PRH-50, PRH-50, PRH-50, PRH-100


iced foot twice, bleeeeeeh. we'll see how it is tomorrow.. if it's the same, won't be able to dunk.. i've had this before, i worked through it before actually, but it's not something i want to become chronic.. bleeeeh

bleh

blehhhh
belhbleh
bhel
bleh

---

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


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

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

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

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

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

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

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


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


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

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

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    

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

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

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL