Adarq.org

Tuesday 12/4/2010:

-Warmup
  -3 laps (indoor is now assumed until I mention otherwise. 1 lap is about 120m. I know for sure 13 1/2 is one mile)
  -Dynamic stretches (Leg swings)
  -Sprint drills
  -Static stretching
  -Hurdle drills. (walk-overs)

-400m training
  -Expected: sub 64 second on ~2 3/4 laps. (Roughly 350m if my calculations are right...)
  -1st run: 59 sec
  -Rest ~ 5 min.
  -2nd run: 58 sec
  -Rest
  -3rd run: 59 sec

-Core (30 second holds each)
  -Planks
  -6 inch leg raise x 3
  -Super mans x 3
  -15 pikes

-Stretch and PWO shake.



Indoor track is a real killer. Corners are way too sharp. Apparently it used to be banked but the weak people who weren't actually running on it were hurting their ankles... that's a shame because now the real dedicated people like the indoor track team (actually more of a wannabe club... not even an official club) have to slide on every turn. Oh well. Good workout overall. Aside from one thing... threw up again after the sprints. My stomach is so weak....

nice work on those 400's, recovered good.. you're in good shape right now, except for your stomach.

Happy new year everybody!!!  

Let's get to business!  
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.

Other than that , some main points will be:

- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.

The other elements of my training are solid , not changing anything.

nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.

peace man!

tight

lol @ bosu deadlift guy^^

<a href="http://www.youtube.com/watch?v=z1ASe5jLnYg" target="_blank">http://www.youtube.com/watch?v=z1ASe5jLnYg</a>

lol weird

Wow, they must jerk it a lot.

... lol

Quote from: hyperdunk1 on January 04, 2011, 11:42:52 am

someone at the courts did this balance push to someone else, and then made him put the bracelet on and did the same thing and balance was better.  i'm guessing his 2nd push was much softer and the dude planted his feet sturdier.  and then some people concluded that it has to do with some type of magnetic properties in the magnet or hologram

JESUS LIVES IN THOSE BRACELETS AND MAKES YOU STRONG THROUGH HIS GLORIOUS PROPRIOCEPTIVE ABILITIES.

wrong, it's due to the magnetism of one's chi and quantum physics can explain it, it has to do with nano electrons and electron passing.

1/3/2011

bw = 157
soreness = not much
aches/injuries = top of right foot, right lower leg occasionally during dunk session, right knee after dunk session, sacral spine issue flaring up slightly after squat session (because i was sitting down on this hard bench for too long, im such a retard)
fatigue = low
diet = prot shake + 2 teaspoon coffee, dunks + prot shake, prot shake, cheeseburger + ramen noodles, glass milk, prot shake + squatting, prot shake, pb sandwhich

workout #1:
- jumps/dunks, pics on previous page, landed some nice ones but i like how breakaway rims look/sound much better, going indoor wednesday hopefully.

workout #2: strenf
half squat: 45 @ 3x10, 135 x 5, 185 x 5 , 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 5 (5 at some kind of depth)
MEBM half squat: 225 x 20, 20 (good 10, 5, 5), 20 (better), 20, (12, 5, 3? better) , 20 (straight)

each set of 20's got better, thats impressive.. dug deep.

6:30am and still not even close to tired, not good.


workout lasted from 2:15am to 4:15am

pc