Adarq.org

11/25/2010

bw = 153
soreness = hamstrings considerable
aches/injuries = left ankle, left lower back
fatigue = moderate

diet = thanksgiving dinner, protein shake + 5 bananas

no working out, resting the ankle, i rubbed my ankle hard in the spots it was bugging me, feels pretty painful all day. heh

[11:00pm] adarq:
[11:00pm] adarq: check that
[11:00pm] adarq: its cranberry's
[11:00pm] adarq: amazing though
[11:00pm] adarq: am i riight?
[11:01pm] adarq: how is this not amazing
[11:01pm] adarq:

The flips get addicting. They make you feel like a boss.  Only downside... my legs hurt almost as much as after my squat days right now, my calves are more sore, and I'm pretty sure my abs haven't felt this awesome/sore in a really long time.

awesome.. the landings are pretty intense on flips and variations, because they are torsional.. rotational components etc.. so ya, i can see them really hitting you hard from a force absorption standpoint.

nice

Definitely the best post I have read in years. I've ignored it at first because it was too long, but I'm now glad that I've read it, very very interesting.

http://weightliftingexchange.com/index.php?option=com_content&task=view&id=74&Itemi%20d=75

If you think about it, a person getting old and keeping the same amount of muscle will get less and less athletic. Why is that happening if that person has the same muscles and strength? Possibly strength goes down as well despite that person having the same amount of muscles and bodyfat. In that case, I think the only logical explanation, besides joint pain when trying to be athletic, jump run etc, is the neurotransmitter speed/hormonal stuff is weaker in the body. That has to be it. It's a change inside the body in itself that makes that person less athletic. There are obviously so many factors though.

if you kept muscle mass the same (which generally doesn't happen, there's usually a decline in overall CSA AND decrease in IIx fibers), it's mostly due to rate abilities (RFD) diminishing (decrease in the discharge rates from motoneurons to the mu's), decreased testosterone/androgens, & decreasing neural drive (increased synchronization of MU's, decrease inhibition/protective mechanisms such as Golgi etc). So, the actual mechanisms responsible for recruiting motor units fast decreases, as well as the ability to voluntary recruit that mass. As people age, they see increased activity of the antagonist (coactivation), which can decrease overall force production, this ties back in with the synchronization of mu's etc.

I'd imagine alot of those changes could be mediated by PED's etc, as long as one stays healthy.. It's not coincidence that with changes to the endocrine system (andropause), power/strength also is effected negatively.

peace mang

whats up my name is kody coleman, im 19 and play football and baseball at UAM. at the start of my senior year in hs i started training with Lance, i made incredible gains and as a senior i got all-state in both sports.  just shows that hard work pays off

awesome man, welcome!!!!

hard work, good coaching, consistency, smart training = success

peace man

11/24/2010

bw = 153
soreness = calfs
aches/injuries = left ankle left lower back.... seems like the dj's freaked my ankle out again.. cutting out drops/dj's until it gets better, will do mr tucks/jumps etc.. was feeling it during DLRVJ's today so that shut me down alot, even tho i was gonna jump shitty regardless
fatigue = high, 7 hours sleep

diet = protein shake + 1 teaspoon coffee, jumps/dunks, protein shake, squatting + protein shake, protein shake, burger + half protein shake + like 30 green beans (gotta get more greens and those are cheap, enjoyed them alot too), 3/4th protein shake



workout #1: jumps/dunks
- jumps, DLRVJ max like 35", SLRVJ max like 33-34, SVJ like 26"
- got close on a few SLRVJ dunks ;d, was fun


workout #2: strength
- squat: BW x 10,    45 x 10,10,10    135 @ 10,    185 @ 8,    205 @ 5,     225 @ 5,      235 @ 10, 10, 10, 10, 13
- a few sips of protein shake after every set of 235, finishing before last set.. really helped calm me down and get rid of the jitters.



245 on sunday gonna try and hit 5x10 with 245, big weight for me... going to film sunday too.

tomorrow im not doing any jumping, i'll be doing light interval sprints + long walking and light BW exercises for upper... have to relax with jumping every other day now until my ankle clears up.. that tweak from the ridge in the dirt really wrecked it up.

hopefully fatigue will be alot less friday and ankle will feel good, then i can go try to hit my head on that indoor backboard.. that indoor court was closed today, sucked, wrestling tournament..

deadlifting on friday is going to be lighter + lots of volume.. my old lower back injury is rearing its ugly head slightly from the deadlifting so, got to go lighter and pretty much focus everything on squat & jumps right now.

peace & hope every1 eats up real good tomorrow







edit: icing helps my ankle immediately so that alleviates the thoughts of it being articular surface related.. feels like tendon/fascia.