Adarq.org

your use of the strikethrough formatting is cracking me up.. hahafsuhaah

congrats on that PR and finally getting some good sleep ;d

pc

Quote from: cowed77 on January 12, 2011, 10:53:12 am

BW: 66.6kg

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.

Sick benching!!! 1.36*BW for 5+4 reps is no joke!!!
  

x2!!

Quote from: Zetz on January 13, 2011, 03:19:29 pm

So far, I think it's a little too long. Great detail, but I think the one liners at the bottom of every journal entry would be much more convenient and easy to read.

the problem with that is you dont see the progress as easily, which is the point

the point is to be able to see the whole
BW
1/13/11: 160
1/14/11:159.2
1/15/11: 160.1
.
.
.
2/26/11: 152.1

The point of the one liners is to see how external factors helped your workout itself

yup, if all you had was the 1 liners, trends in data would be much less apparent, you'd have to sift through the one liners and hope you can spot everything quickly and create a mental image of that data..... with the lists, you have that data right in front of you, in successive lines, easy to analyze.

http://www.seriouseats.com/2008/05/chick-fil-a-vs-mcdonalds-southern-style-chicken-sandwich.html

Quote from: adarqui on January 12, 2011, 09:19:08 pm

i can't even see 1 second of it :/

go to optonline.net and just create an email for free.

ooooooo ok will do

1/12/2011

bw = 158
soreness = none
aches/injuries = right ankle, left lower back/glute at night (weird), bottom of feet a little
fatigue = low
diet = southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich

workout #1: 3 mile walk + interval sprints to go get my car

workout #2: strength
- JR = jump rope, HSQ = half squat
JR-100, JR-100, JR-100, JR-100, JR-100, JR-100, JR-200, JR-200, JR-200, JR-200, JR-200, HSQ-45@4x10, JR-200, HSQ-135@2X5, JR-200, HSQ-185x5, JR-200, HSQ-235x5 + CU-8, HSQ-255x5 + CU-8, HSQ-275x5 + CU-8, HSQ-295x5, HSQ-315x5, HSQ-245x10=FAIL

I FIGURED OUT WHAT TWEAKED MY BACK.. WORKED UP ON HALF SQUAT WITHOUT PLATES UNDER HEELS, NOT USED TO IT ANYMORE, SO, I WAS SITTING BACK SO FAR, REALLY HITTING HAMSTRINGS EVEN HARDER, AND SITTING BACK THAT FAR MUST HAVE TWEAKED IT. FML.. DID THIS UP TO 255 X 5.. WHACK.

workout #3:
- calf raise: BW x 50, 50, 50, 50

recovery:
- stretch (hamstrings/adductors), stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little

---

ADARQ.ORG ADVANCED PROGRESS TRACKER

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.

---

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

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


SORENESS
01/11/2011: hamstrings a little
01/12/2011: 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

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

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 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

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


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

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/INURIES=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}




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}

http://storage.zideo.nl/channel/6d6f7155/love-u.jpg

 

hahaha

luv u 2