Adarq.org

hey man snap out of it, get back on track! the best thing to do in those situations of odd "negativity" is to at least just get in there and do some maintenance work, which it sounds like you did.. congrats on your recent PR's mang.

Also, considering my birthday is the 25th of this month, I thought I'd make some specific goals to keep me motivated.

Before tearing my deltoid, I was up to 170 lb. bench for two reps at the end of a heavy workout. I'd like to get up to 180 for the same reps.

I never did squats with really clean form. I'd like to do 1.5x bodyweight for at least one rep.

you're not too far from that man, especially on squat.

I want to be at 140lbs.+ so I don't look like such a scrawny 18 year old.

All of this, I want by my 18th birthday. A gift to myself you can call it. I'm sick of being skinny, I'm sick of looking disproportionate, and I'm sick of being mediocre during track season. On my 18th birthday, I don't want to be self-conscious about the way I look. I'll be proud of what I am, and if I don't reach my goals, I want to at least be able to say, "I may not be what I want to be, but I've worked hard enough to earn it."

I've always been underestimated considering how thin I look. I want people to think I'm strong and fast, and surprise them with even more than they expected. I leave you with my friend's favorite quote. "I do it because I can. I can because I want to. I want to because you said I couldn't"

4/3/2 will make you strong, but you won't put on a ton of mass using that method.. i mean, a 3-4x8 then 1-3x5 kind of rotation would be stimulus for alot more mass.. all successful hypertrophy protocols have considerable time under tension per set, usually in the 5-12 rep range. combine that with proper diet/enough protein and you have a great stimulus for putting on a ton of mass.

just remember, regardless of the time restrictions we place on ourselves to meet goals, those are simply mental and may or may not actually happen. the key is just working as hard as possible with as much consistency as possible, if that is done, the goals will be met, maybe not in the time frames we CREATE, but those goals will definitely be met.

i've set plenty of time restrictions on goals, they usually take a bit longer than these manifestations my mind create.. it seems more like a way to just push myself to the max to reach those goals, which i think is the same for most people.. so just have fun, train hard, and try not to have any lengthy down periods or unneeded set backs, and you will be fine.

get jacked mang!@$!@

it's funny though, you're trying to put on some serious mass, i'm trying to become a human toothpick i've been down your road though, i've gone from 142 to 180 to 165 during my 2 year vert journey.. getting to 180 had me eating a ton, 20 rep squatting 1x/week, and lifting with considerable volume on all of my upper/lower lifts.

peace man

adarq, post next week's work eh?

ya i will tomorrow.

also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

that's odd man, you're doing a wide lunge/deep? you gotta really focus on extended from the hip, it should almost be like an slrvj on the way up, really exploding from the hip.

for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?

i'd try to add reps first.. we want that pause db bench to get beast as hell, but of course safety first so don't do nothing dumb you kno?? but add another rep if you can so that eventually we can hit 32kg etc.

peace man

Quote from: adarqui on September 03, 2010, 02:29:17 am

- 5.5 mile run

What happened to 7? Pussy.

ice cream / pizza two hours before.. eating alot prior to running really wrecks me.

austin rivers (high school), ridiculously impressive.. this kid has serious skills too dammmmmn

Thanks a bunch for your advice y'all. I do recall Kelly Baggett mentioning something about athletes who spend a lot of time in dorsiflexion rarely tend to be explosive. I think I'm just gonna follow Adarq's kickass warmup/cooldown routine <<http://www.youtube.com/watch?v=ekLy0QtpDcE&p=ED967D14C8308D29&playnext=1&index=4>>. Btw, I wasn't able to figure out how to arrange my legs (haha that sounds gay as fuck) for the external rotator stretch; could I  replace it with this seated piriformis stretch? <<http://nealhallinan.com/blog/strengthtraining/the-external-rotators-of-the-hip/>>

thanks mang

ya definitely that stretch will be fine.. i sort of remember that quote, but i think he was referring to walking? ya if you are hypermobile dorsiflexion wise, you're going to spend alot of time on your heel + stretching those calfs out.. would make those ankles pretty weak.

peace man

Quote from: LBSS on September 02, 2010, 03:59:13 pm

Looks like the age half of the equation is catching up to you 

Oh shit , could that be true???     

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old  

lol ya we'll be old farts chasing 50" rvj's.

oo adaraqui why are you doing so much volume? What are you training for?

to become a freak.. i'm training to be able to run a marathon if i wanted, great 10k/5k times, great mile time, sick sprinting speed, and sick running vert.. pretty much the complete package for athleticism.. it requires me training in multiple realms, anaerobic/aerobic.

i want 5k under 16min, 1mile under 5min again, running vert > 40.

peace man

Quote from: adarqui on September 02, 2010, 09:57:02 pm

Quote from: BMully on September 02, 2010, 09:42:41 pm

you said you were gonna make a video about your dunking journey?

that would be pretty sick..it depends how low are the first jumps? i mean if you went from mid 20's to what you have now would be a pretty tight and long journey....

i don't understand the cloud bro, what am i missing?

nope, no vid about dunking journey.. i just said i was going to edit videos a little more crazy if im jumping near 40.

btw i started out at 27 back whenever i started, which was actually good for me back then, cause i was so lean/light (coming off boxing).

yea, i would have to guess boxers have average verts cuz they do so much endurance stuff

but think about it adarq's journey to 45(or whatever #) from 27...would be ight if you edit it well

i don't have film of 27 or anything, only 31.. was too embarrassed to video tape 124" touches.



i'd imagine most boxer's have average or less than avg verts, but some of those guys are ridiculously lean/explosive, i imagine if they practiced jumping they wouldn't be too bad off a run.. we sometimes forget that many of these basketball addicts put in tons of conditioning yet still get up fine off the run.

pc