Adarq.org

ya man he's going to be a serious force in the nba.. he's very legit.

some pics, interesting dunk session, got up pretty good considering i didn't have any anger/amp'd up feeling, if i did, i woulda been flying.. i felt kinda sick again, has to be due to these antibiotics still.. one interesting thing was how good i felt on my toes, felt really good on ball of foot, attributing this to the jump rope/barbell reactive work i've been doing.. my landings after dunks were 'depressing', no yells really, cept for one i guess.. interesting session, big things comin when im back under 150

pc






























reverse 180 thing i keep trying..

^BEASTED.

I do agree we might have to clear those progress trackers every month or cycle though.
So far I think it's a great tool, takes a bit of time but it provides motivation and overview.
The effort drips all over this stuff, just great.

Enough sweettalk, GET THAT SHIT MANG!`$*!@!

lol thanks

ya well i'm going to let my progress tracker grow pretty big to 'advertise it', everyone else seems to be putting a link in their sig and putting the tracker in page 1 of their thread, that's cool too.. but i need to show people how effective it will be if it is maintained, so i will keep adding it to the end of my posts for some time.. i might put the 1-liners in page-1 though or something.

lead by example !

cya mang, bout to go dunk, dno how that's gonna go.

Quote from: adarqui on January 14, 2011, 04:01:52 pm

Quote from: cowed77 on January 14, 2011, 07:28:48 am

If ur gonna keep adding on... Pretty soon each post is gonna be one page.

who cares???? heh

Obviously that guy does lol

HELL YEA BRO!! FILL A WHOLE FUCKING PAGE WITH ONE WORKOUT, THAT'S HOW WE DO ON ADARQ.ORG BABY!!!

well it wouldn't be one workout then would it, if it's progress tracker, it would be a workout plus tons of data from past workouts.. thus it would be tons of workouts.

good try though.

If ur gonna keep adding on... Pretty soon each post is gonna be one page.

who cares???? heh

1/13/2011

bw = 156
soreness = calfs a little
aches/injuries = right ankle a little, left glute/lower back a little
diet = protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
fatigue = high (tired all day)


today was basically a rest day.. wanna dunk tomorrow, giving my ankle another day to heal up a bit, hope it helps.. anyway, i'm really fatigued today.. wasn't as much until the pizza i guess.. after that, completely toast, passed out asleep a few times..

bodyweight was good but i doubt it'll be good tomorrow koz of the cake/pizza.


workout: glute-activationz
- prone rev hyper, short rom: 25 + 25 + 25 + 25 + 25 + 25 + 25 + 25 +  25 + 25 + 50 + 50 + 50 + 50 + 50 + 50 + 80 + 65 + 70 + 25 + 30 + 25 + 40 + 25
- total prone reverse hyper reps: 910

---

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

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


SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little

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

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: 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

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

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

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


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

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 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)

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

RECOVERY


ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHEDULE, ANTI INFLAM, STRETCHING
01/11/2011: {BW=159}, {DIET=protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake}, {ACHES/INJURIES=right ankle (need to ice it more)}, {FATIGUE=high}, {SLEEP SCHEDULE=6 hours (6:30am to 12:30pm)}, {ANTI INFLAM=iced right ankle for 20 minutes}, {STRETCHING=hamstrings very good, calfs lightly, stretching quads tomorrow}

01/12/2011: {BW=158}, {DIET=southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich}, {ACHES/INJURIES=right ankle, low back/glute later that night (weird), bottoms of feet a little}, {FATIGUE=low}, {SLEEP SCHEDULE=9 hours}, {ANTI INFLAM= iced right ankle twice}, {STRETCHING=low back/hamstrings}

01/13/2011: {BW=156}, {DIET=protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas}, {ACHES/INJURIES=right ankle a little, left lower back/glute a little}, {FATIGUE=high}, {SLEEP SCHEDULE=9 hours}, {ANTI INFLAM=iced right ankle nice, very cold ice pack}, {STRETCHING=none}


1-LINE WORKOUTS
01/11/2011: {WORKOUT-1=jumps/dunks, horrible, very fatigued}, {WORKOUT-2=2 hours, 5500 total jump rope reps, barbell reactive work, felt great}, {WORKOUT-3=- S1: glute bridges: 70, 100, 100, 100 + S1: calf raises: 40, 50, 50, 50}

01/12/2011: {WORKOUT-1=3 mile walk with interval sprints mixed in}, {WORKOUT-2=2200 total jump rope turns, 315 x 5 half squat, 245 x 10 half squat but wanted 20 - too fatigued}, {WORKOUT-3=BW x 50, 50, 50, 50}

01/13/2011: {WORKOUT-1=total prone reverse hyper reps: 910}

hey man check to see how i do it in my journal.. copy and paste the pre-formatted template from that blog article, it's in a little section by itself.. because what you're going to wantto do is put the date and then the squat etc, UNDER the headline.. so it becomes a list.

check my journal out bout to post my stuff from today, you'll get the idea better now that i have 3 days done.

pc