Adarq.org

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Starting to think I'm going to come out of this little stretch without much improvement at all. But I'll cross that bridge when I come to it. I did something extra idiotic during tonight's workout. Bonus points to anyone who can figure out what it was.

not throw in some ME jumps??? last jump session = nov 5, get it in!@#!@

as long as everything is feeling good, you might want to start throwing in some depth drops and progress over the next few sessions (18, 24, 24, 30, 30, possibly go higher than 30, ie, around 34 tops .. ).. 3x5.

warm up
jump rope
foam roll
core stretches
more jump rope

work
tuck jump 2x15
pogo 2x5
REA squat 2x3x95
jump squat 3x3x95 -- last two sets felt pretty good
squat 5x275
OHP 3x5x95
chin up 3x5xbw+35
crunches 3x20+45
side plank x45s/ea

cool down
stretch

nice w/o.

whey isolate then?  hmm, i dunno about all that soy protein & breast cancer relation.  Asians eat a ton of soy products and breast cancer rate is FAR lower than people with typical Western diet.

right but thyroid cancer's are apparently much higher in china, which has been linked to soy..

stick to whey, whey is legit.

im abt 68-69kg.

thing abt squats is, i rember doing triples of 130 sometime back, and those felt like they might be easier then, as compared to now, which is kinda strange haha. i think mayb after tryin to keep the head back, without that headshaking motion has me forgetting to brace my core or something.

that 'head shaking' motion does make a big difference, but it takes away from the focus of pure hip/knee drive.. so

and whenever i hit a bench PR, the rest of the workout for that day drops off abit. hahaha!

yup, press PR's are draining.

still not getting as high as arowe though.

well he's getting 37-38" on RVJ, given your measurements you've been at 38" RVJ ... ??? your reach is lower and you grab 10' rim, that's getting up..

regardless, you're getting in more jump sessions now, and incorporating more dj's etc.. you were missing lots of jump sessions before, but you've been pretty consistent lately and your jumping has been good.. most likely you would have PR'd that day when you got your thigh bruised then matched PR for ~5 jumps.. so.. things aren't looking bad from my end, you're on pace for some big PR's soon.

he's the closest guy to me, in terms of ht and wt. he still has the reach advantage on me tho, pretty much everyone has that over me lol.

u r the forum t-rex for sure.

Is powder milk acceptable? Because I have milk intolerance... I mean, I can drink a cup or so per day but that's pretty much it.

i would assume so, i never took powdered milk.

I have a hard time of getting protein+fat meals. I mean, I have no idea of what these meals look like... I guess I always ate protein+carbs...

Can someone throw a few examples at me (I'll look for some in Kelly's body comp basics book).

what vag said, plus:

a better way to look at this is, what do you like eating? what can you easily obtain, to eat? For example, if I was planning on putting on a ton of muscle, I would focus on things I enjoy eating: eggs, milk, meat (steak/hamburger), chicken , broccoli/carrots/spinach/olive oil, kidney beans, bananas, cottage cheese, and a supplement: whey protein (for shakes).. My diet would then pretty much only consist of that, with 1 cheat day per week.

Also, running won't be an option when winter comes. Running on the treadmill could be and kettlebell swings for cardio work...

although I don't like using the treadmill... I'm afraid of it (falling and all that).

*smack*, incorporate jump rope also

And wouldn't it be detrimental to muscle building if I burned calories doing stuff like running and cardio? Wouldn't they contradict each other?...

no because cardio isn't using muscle protein as fuel unless you're in a severely catabolic state.. cardio is focusing on blood sugar, glycogen, or fat... You need to make sure your protein intake is high & that you get enough time under tension to stimulate growth, which is what you will be getting with 3x8/3x5 split. You're not going to be putting in enough cardio to cause a dent anyway.

I'm still in Taiwan so proteins are pretty expensive here once imported...  anywhere from 30-50% over the cost in USA.  I've looked around in Taiwan a bit and the best deal appears to be Muscle Juice 2600 by Ultimate Nutrition.  It costs NT1800 or $58 for the 11.1 lbs package.  Any opinions of this protein?  In a recent thread in this forum the 2544 is discussed and I guess this is the slightly better version with less fat.  ~250g serving gives ~55g of protein.  I guess this is more like a high calorie mass gainer and not a lean gainer?  All lean gainers proteins are $$$ here.  But if I use it as a meal substitute maybe it'll work okay?

they don't have any pure protein supplements? the thing with the mass gainer's is, they are way overpriced, because you get more fillter than actual protein.. you could easily make high calorie shakes for much cheaper overall, if you just had a nice pure whey protein supplement.

I'm probably going to get it since it is the best option as far as price is concerned...  on Amazon a good seller seems to be the BSN True Mass and I like how that has extra vitamins but the BSN are expensive here.  Or...  my brother is coming to visit shortly but I dunno if it's wise to ask him to carry 25 lbs of protein in the luggage... heheh.  They customs will probably open it and taste it to make sure it isn't cocaine.  :-)

hah ya i've known plenty of people who have tried to travel worldwide, taking their supplements/protein, it never works.. always confiscated.

pc

8 November 2010

Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!

Upper Body Workout.

BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.

hahaha.. nice, accelerated that progress a bit.

sick but man did i LOL when that pole broke.