Adarq.org

courtesy of damien-swole

<a href="http://www.youtube.com/watch?v=96oAwbcT2Ck" target="_blank">http://www.youtube.com/watch?v=96oAwbcT2Ck</a>

Quote from: adarqui on December 19, 2010, 03:16:37 am

welcome man

interested to see the 'sense of humour' they didn't get.. for what it's worth, the topic you picked for your intro is funny, office space ftw.

Thanks, glad someone can pick up on the Office Space quote. I can't read a sentence starting with 'yeeaahhh' without thinking about Bill Lumberg. Even his annoying voice comes into my head at that exact time.

The lumberg sex scene (in the dream) was the best, shit still has me lol'n.

Quote from: adarqui on December 19, 2010, 03:16:37 am

what's up with your knees?

pc

Well, after 5 different knee surgeries, and early effects of severe arthritis. And currently dealing with a stress fracture in my right knee cap...again, I simply cannot perform lately. On the court or in the weight room. It's really affecting the way I play. I'm not the most athletic guy, but typically I'm the only guy that combine any kind of skill and athleticism, but lately, that athleticism has been non-existent thanks to my knees, especially my right one with the stress fracture. I've been taking weeks at a time off to give it time to heal (I'm not playing again until the 2nd week of January), but the problem with that is I don't know how to properly strengthen and train my legs without putting any stress on my knees. I can't squat, I can't do heavy knee extensions because of the amount of stress it puts on my kneecaps and their lack of cartilage in there.

holy shit..........

damn sounds like you really need to be careful.. If you aren't going to train "knee bends", I would look into EMS, though I'm not sure how effective home bought versions can be on strengthening the quads.

As for "less stressful knee exercises", you're looking at alot of floor variations:
- glute bridges (double and single leg)
- prone glute
- prone hyper
- supine hamstring iso (various degrees of knee flexion, just holding position, hits hams hard)
- supine hip extensions (stiff legged, feet on box)

As for weighted exercises that don't put much stress on the patella, you're looking at:
- reverse hyper
- RDL
- leg curls (standing, seated, whatever)
- POSSIBLY ghr..
- some stuff on 4-way hip machine

stretching too much can actually become a problem, if the muscles of the quads stop firing correctly, need to make sure VMO is firing good and before the VL.. floor based tke's (last 15 degrees, terminal knee extension), partner assisted, or very light tke on a leg extension can help to get that vmo firing but you definitely don't want to mess with that stress fracture.. once that stress fracture heals you'll need to build some strong/active vmo's to protect the patella.



any idea how you actually got this stress fracture? I mean is it just from jumping too much? When did you "feel" it occur? Any ideas on that?

I need to find new ways to strengthen, without stressing my knees/legs before it's too late for me to come back from all of this.

I'll have plenty of time to start working out after the holidays as I just picked up a 2nd job (1st job is window cleaning, but that's so slow during the winter) and I'll be running my school's new campus weight room...so literally, it can be my job to work out if I want to.

I'm open to any and all suggestions. The things I'm doing right now are basically just yoga and stretching. I've heard you can lessen the stress on your knees if you're more flexible, and I can definitely use more flexibility. Also, bought and started using a foam roller per Lance's suggestions on VF's forum; still getting used to that. Any help is much appreciated.

Quote from: BMully on December 19, 2010, 03:17:45 am

i switched from VF over here. It is alot more active and got a great sense of humor, you'll fit in bro

Thanks dude. Did you end up getting banned again from VF? haha.

Quote from: adarqui on July 09, 2010, 10:41:11 pm

This makes it easier to fill out, paste into the journal:

AGE: 18

HEIGHT: 5 11

WEIGHT: 65 kg

SLEEP SCHEDULE: 11pm to 8 am

BODY TYPE: skinny and ahlectic

GOALS: i wanna increase my vertical upto 45 and sprint time in 10+

CURRENT ABILITY: i can grabe the ring and 12.4 in 100 m

INJURY HISTORY: none

TRAINING HISTORY & ACHIEVEMENTS: none.....

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: traning really hard in gym ..... and at track and also doing plyo

BRIEF OVERVIEW OF CURRENT DIET: i eat banana and protein on regular basis

IMPORTANT ACTIVITIES: tutions

why are people so lazy with this questionnaire? I mean, training history & achievements, "none", are you kidding me.. lol

sad.

pwnd city and, that's one amazing fountain..

you can't get knocked down twice and expect to win bro.

actually, yes you can.. that's two 10-8 rounds, hopkins won pretty much every round besides those two.

12/18/2010

bw = 153
soreness = calfs
aches/injuries = left achilles a little (slightly tweaks feeling randomly, yet not when doing light sprints)
fatigue = moderate
diet = protein shake, egg sandwhich + protein shake + 2 bananas, half protein shake, training, half protein shake, protein shake + PB burrito + a few chocolates (FML)


workout:
- 8 mile traversed
- very light sprints (50-100 strides) mixed in
- felt nice and soft/bouncy most of the time


recovery:
- 20min drain (legs up)
- felt so good after ;d


well, felt achy/tired today, but it's ok, resting tomorrow (sunday) also.. will get back to dunks & squat monday..

tomorrow night will hopefully be ~6 mile walk with maximal 10-20's mixed in, that's if achilles feels good.. if it doesn't, ill just walk no sprinting.. itll feel alot better tomorrow i imagine.


here's some MSEM from last night:


some of those had some nice depth.. funny thing is, start out pretty shitty, picked up around rep 4.. good considering all of the prior work.. i should be more fresh monday when i msem, going for 325+ most likely then a 20rep attempt finisher after the msem sets.

tested new rendering technique for my misc footage, thanks to damien, i think the footage actually came out great! looks really good compared to my AE raw-render of MSEM.. 3 hours vs 12 hours render time.


peace

who saw this? jcsbck? wtf

hopkins put on a clinic.... albeit he got knocked down twice, one shouldnt have been a knockdown, other one was legit, but he completely dominated pascal and he's 45 years old, insanity..

amazing performance, hopkins brought it, probably my fav hopkins fight of all time.

pc

Saturday 12/18/2010:

-Warmup
-10 meter sprints x 5
-Double leg bounds: 5x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 205x2, 210x3x2. (fairly certain that's a  )
-DB Bench: 55x3x8, 55x6. (failure on 7th rep)
-Deadlift: 225x5. (after warmup. I tried sumo form today. It actually worked fairly well)
-Seated Row: 160x4x8 (While I wrote this I got really confused because it was higher than my DL... Then I realized I had written 260. haha)

-Cooldown
-Stretch + PWO


This is probably the best workout session I've had in a while. Squats were actually lower than usual with the higher weight. What I liked most was that today is the most even my left arm has been with my right on the presses since my injury. Felt pretty cool to be almost back to where I used to be. I'm think in the next month I'll be stronger in my upper body than I was before the injury. (Lower body is definitely as strong as it's been)

  very nice.

btw, when you were in mexico, how was it? I mean it's going apeshit right now.. you weren't there not to long ago..

pc