Adarq.org

You're looking at the ground. That will affect the position of your back. Don't look down, especially while you're moving. Once you're in position, just look straight forward. Aside from that most of what needs to be said has already been posted.

Haven't updated in a bit. Depending on how busy next semester is, I'll be posting about as much as I am now or maybe a little more. Anyway, didn't get much food in yesterday, felt exhausted today. Still got some decent numbers, and what would've been a PR with the volume I'm doing, but not a PR purely by numbers.


I'm back on Dinosaur training. More of an arm specialization, with heavy/high volume squats 2x per week. (I'm sick of being all legs... yet still looking like I have chicken legs )


Today:

Squats 135x10, 145x10, 185x8, 195x8, 205x6, 215x3+F (Didn't finish the 6 for a big pr. Dammit), 205x3 super fast.

Next post I'll show the full program.

Monday 12/12/2011:

Squat Warmup: 135x5, 155x5, 175x5
Squats: 185x5, 195x5, 215x3, 245x1 

Le woot. Listed is just the base of course, there are quite a few auxiliary things not listed like cleans and single arm dumbbell snatches. (and a few backflips for maintenance. haha)


Wednesday 12/14/2011:

Bench press warmup: 105x5, 115x5
Bench press: 135x5, 155x3, 175x1 (All time  )

Dumbbell incline press (weight listed is amt in each hand): 45x5, 50x5, 55x5

Some other auxiliary that I don't care to list.... ha.

Despite the fact that my medial deltoid still hasn't fully recovered from the atrophy of not using my arm much a couple years ago, the anterior deltoid (the part that actually tore) has now officially fully recovered and surpassed it's former strength. I'm happy. Now I need to work on the hypertrophy for the left medial delt so it doesn't look so weird compared to my right......

I'm up roughly 6 pounds (average throughout the day, I'm AT LEAST up 4.5 pounds) since a few short weeks ago. Have a bit of free time so I decided I'd post highlights from today.


Squat: 135x5, 155x5, 175x5, 195x5, 215x3+1  failure (Damn it all. That's okay. I was going as deep as I could.  )

I was angry for not finishing the set. So I did 3 bottom position squats with 185 starting basically as low as my body would allow. Super hard. Got weird looks from people. Dinosaur training right there.


Didn't have a spotter for incline bench. Smacked my cheek with the bar on the last set while trying to rack it.  


EDIT: just checked my last post. (Last time I actually squatted. That's a pretty damn good PR... I didn't even notice. I just started throwing weight on.

To those who read my journal and actually care and respond (LBSS, mostly):

I haven't taken a break from training nor am I being lazy. I've decided to severely limit my time online in order to focus more on getting a proper intake of food throughout the day, improving my aural and trumpet playing skills and other aspects of college life, and focus more on my training.

This may seem simple, but my day really is loaded. After some motivation from Paul (the guy in the pic) I've become a little more dedicated to all aspects of my life. I've been eating better, practicing more, working on school more, working more efficiently in cleaning the library, and building better relationships with new friends.

I'm now waking up around 5:30 or 6 am to make breakfast, stretch, and play my trumpet before classes even start. I carry a loaded lunch box with me to last at least until after my workout then I eat a big dinner when I get home around 8 or 9, then a snack before bed. When I get home I usually just end up sleeping. I get everything done at school. Nothing comes home with me so that nothing disturbs my sleep.

I will be this busy until football (read: marching band) ends.

An update on training:

Almost two weeks ago I started Phase I of Scrawny to Brawny. I never did this when I did the program last year. It's a corrective phase meant to address some serious issues and imbalances from injuries/hurdling that I never addressed. The biggest focus is getting my body balanced. Focusing heavily on shoulder hypertrophy that I never really got back after my injury, imbalances between my quads and hamstrings, and my chest and back.

In the last two weeks since focusing on myself more and limiting my free time for enjoying simple things like relaxing, reading, or just talking with old friends, I've gained 6 pounds, lost 4 from getting sick at school and now I'm going back up. I'll be at 145 by the end of the month and I'm planning on being a very lean, fast, and strong 165-170 pounds before I'm 20.


So that's it. I'm not quitting journal logging or this forum, just limiting my time on it. I'll give journal updates every few weeks on my progress and daily in the time between semesters. I'll be logging every workout in a small notebook as I do it and I'll be around the forums for a couple minutes from time to time.

Don't miss my annoying self too much. Haha

dinosaur training is a GREAT book.

That's what my program has been for the last several months basically. I'm switching to S2B again, with massive eating to get up weight (if you saw my post on facebook, part of why I had a little breakdown was the 12 pounds I lost since track ended). Plan for then next 4 months: Scrawny to Brawny, pack on as much weight as I can, if it doesn't happen, I'll up my kcal until I've grown to at least 150, then I'll be back on Dinosaur Training for the pure strength.