Adarq.org

WORKOUT.

9/7/2010

bw = 157
soreness = nowhere
aches/injuries = left shin a little, left achilles/heel a little, left lower back a little

---

workout #1: dunks/jumps
- for pictures of the jumps check here: http://www.adarq.org/forum/progress-journals-experimental-routines/adarq%27s-journal/msg14792/#msg14792
- got up pretty good, was surprised.. didn't land any dunks though, my throws were way off for the most part


workout #2: running/strength
- bleh! it was pouring, had to run with a raincoat "hoody", like a windbreaker.. poured even more when i was squatting, like major rain storm heh.. feels refreshing though.
- 3.9 mile run, slow/relaxed
- half squat: 45 @ 4 x 5 / 135 @ 1,1 / 185 @ 1,1 / 225 @ 1 / 245 @ 1 / 265 @ 1
- hit 265 for a single @ 152 lb bw, 1.75xBW.. felt good but definitely starting to get heavy..
- planned on hitting four singles with 245 after, but just raining too hard
- glute bridges @ 4 x 30, 2 x 50

pC!@!#!

lookin lean.....well I doubt you need to pay attention to the "low T" commercials lmao 

thnx mang!! heheh

my T is pretty high i'd bet, but regardless of T, i have some genetic predispotion to being a skinny stick, i probably have ridiculous amounts of myostatin.

"Myostatin (also known as growth differentiation factor is a secreted TGF beta protein family member that inhibits muscle differentiation and growth. Myostatin is produced primarily in skeletal muscle cells, circulates in the blood and acts on muscle tissue, by binding a cell-bound receptor called the activin type II receptor.[1][2] In humans, myostatin is encoded by the MSTN gene.[3]

Animals lacking myostatin or animals treated with substances such as follistatin that block the binding of myostatin to its receptor have significantly larger muscles.[4]"



i am a myostatin producing machine

ssr7 from this forum ballin` out on the piano, very nice man!

<a href="http://www.youtube.com/watch?v=UWdCzHC2ISI" target="_blank">http://www.youtube.com/watch?v=UWdCzHC2ISI</a>

<a href="http://www.youtube.com/watch?v=BLir9MEqE1I" target="_blank">http://www.youtube.com/watch?v=BLir9MEqE1I</a>

lol that guy is such a psychopath, scary

Quote from: adarqui on September 05, 2010, 03:17:23 am

ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

I'll keep that in mind.

Phase III Day 22 (9/6/2010, Monday): Labor day's got me out of the weight room. Decided beach volleyball with some friends was enough for the day.

Phase III Day 23 (9/7/2010, Tuesday): Yesterday I started feeling pretty sick. Full blown cold today, energy is drained. Diet is greatly improved over the last few days though. Meals are more consistent. I've settled for doing a couple sets of one-armed pushups and pistol squats throughout the afternoon kind of like the Naked Warrior by Pavel describes. Towards the night I'll probably try to work on getting handstands down now that my shoulder is better (for the most part)

Thought I might share some of these with you guys. Let me know what you think.

http://www.beastskills.com/ This one has some sweet tutorials I've been looking at.

http://www.dragondoor.com/articler/mode3/232/ <--- pretty awesome in general.


 

ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

pc

Quote from: adarqui on September 07, 2010, 04:26:03 am

Quote from: LBSS on September 07, 2010, 12:20:21 am

Quote from: adarqui on September 06, 2010, 08:12:26 pm

how'd you spell out your email address?

Guy paddled over and pointed his camera at me, and I spelled it out to the camera.

imagine if he was like some psychopathic serial killer and now he's going to hunt you down, because in his twisted mind he thinks you pooped in the canal and destroyed some wildlife.

shit.

In your dreams, adarq.

No, really, I mean that.

ya, sounds like something i'd dream about.. hehe

Thanks for the replies guys...

To answer the questions you asked....

How fatigued i feel depeneds on the session, if its just shooting ill be fine to do more, if were doing full court fast break stuff then im going to be pretty wiped out.

Nutritionally - no ive never done the protein shake in practice, but can always start doing the gatorade stuff, i think the shake would probably make me sick haha

ya i thought so too when i boxed, but I would bring a gatoraid shake, like 16 oz mixed with nearly 1 scoop of protein (24g), mixed with 1.5-2 scoops of gatoraid powder, in water.. take half a swig of that shake and I was full of energy again, no cramping either.. you'd be surprised how effective it is during long bouts of work such as in a basketball practice etc... just try it out during your long practices, such as:
- 2 hour practice: half shake at 1 hour
- 3 hour practice: 1/3rd of shake every hour

of course drink your water too, not saying all you should down is that shake.

Deadlifts - These are my fav exercise, im built for them much more than squats (long arms, short torso), usually i dont get too much lowerback soreness from them.

ok well that's cool then, include them, just don't go balls to the wall for at least the first week, on any lift for that matter.. week 1 = break in mode.

Powercleans - i agree, wont be including them on second thoughts.

nice..

Unilateral - the reason i included these on the light day was more towards prehab than strength building, i read somewhere they are good for ankle strength etc

they are good for everything, vmo, ankles, glutes etc.. i'd give them a little more focus than prehab.

Oh yeah, one more thing i wanted to include was prehab stuff, core ankle and shoulder, but this isnt really stressing so i think i can throw it in anywhere as long as i dont hit the abs to hard.

ya that stuff isn't really relevant in terms of managing fatigue, can throw that in anywhere.

And at the moment Basketball > Strength

Oh yeah, i will have one rest day, either saturday OR sunday...depending on when the game is.

So i think ill go with a mixture of both of your suggestions...

I like the idea of the light day for bodyweight pushups/pull ups/etc

Anyway, ill see how it goes and then decide on volume/frequency etc after ive experinced a full week of basketball.

Thanks again

nice! np man, hope we've been of help.

peace!

That was incredible. How can you even think about doing something like that? The coaches were standing in the gym and thinking what to do and all of a sudden the idea came! Let's do that^^ 

he's got tons of videos like that.. shit is insane