19891
MOVIES & ENTERTAINMENT & SHeeT! / Re: Dinner For Schmucks - Easily one of the best movies i've ever seen
« on: August 02, 2010, 04:07:44 pm »Adarq only likes it because it is French humour.
is it? what/ ehe
it's hilarious.
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is it? what/ ehe
it's hilarious.
19892
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: August 02, 2010, 03:46:51 pm »http://www.nfl.com/videos/nfl-combine-total-access/09000d5d816d27f1
Check the shoes for the sprints & jumps.
haha nice! definitely the spiked version on the sprints & spikeless on vert i'd imagine, pretty sick, good eye.
19893
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 02, 2010, 03:33:46 pm »Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.
if you're getting enough calories then just use skim etc, but i use whole because i need more kcal for the most part and hate the taste of skim
peace
19894
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 02, 2010, 06:39:50 am »
DATE = 08/01/2010
BODYWEIGHT = 162
SORENESS = 0% - amazing
ACHES/INJURIES = bottom of right foot i have some kind of bone bruise under my medial forefoot
SESSION 2:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS
SPRINT WARMUP
- get real loose, prep for maximal 20 yard sprints
C1: 20 YARD SPRINTS: x 1
C1: POGO HOPS: x 3
C1-info: 5 sets of a maximal 20 yard sprint, walk back, followed by 3 maximal pogo hops, rest, repeat
- NOTES: 20 yard sprints felt a bit off today, they were all maximal effort though.
C1: 200 YARD SPRINTS: x 1, from moderate to maximal effort
C1: POGO HOPS: x 3
C1-info: 5 sets of 200 yard sprints, walk back, followed by 3 maximal pogo hops, rest, repeat
- NOTES: pogos felt much better during this complex.. 200 yard sprints were very nice too. The first two were @ 90% effort, last three were @ 100% effort.
SQUAT: (185 lb.) 70% of 1RM @ 5 singles, ~30s-1min rest between reps
- controlled ECC, explosive transition + concentric
- NOTES: felt very good, could have gotten a small bit of air on these singles.
NATURAL GHR: 10 x 5
- 10 sets of 5, adjust according to fatigue but always glutes squeezed + neutral back, never cheating on form
- NOTES: very strong tonight on ghr, went midway on most reps, even fought through some > 10 second reps to raise up.
STRETCH
BODYWEIGHT = 162
SORENESS = 0% - amazing
ACHES/INJURIES = bottom of right foot i have some kind of bone bruise under my medial forefoot
SESSION 2:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS
SPRINT WARMUP
- get real loose, prep for maximal 20 yard sprints
C1: 20 YARD SPRINTS: x 1
C1: POGO HOPS: x 3
C1-info: 5 sets of a maximal 20 yard sprint, walk back, followed by 3 maximal pogo hops, rest, repeat
- NOTES: 20 yard sprints felt a bit off today, they were all maximal effort though.
C1: 200 YARD SPRINTS: x 1, from moderate to maximal effort
C1: POGO HOPS: x 3
C1-info: 5 sets of 200 yard sprints, walk back, followed by 3 maximal pogo hops, rest, repeat
- NOTES: pogos felt much better during this complex.. 200 yard sprints were very nice too. The first two were @ 90% effort, last three were @ 100% effort.
SQUAT: (185 lb.) 70% of 1RM @ 5 singles, ~30s-1min rest between reps
- controlled ECC, explosive transition + concentric
- NOTES: felt very good, could have gotten a small bit of air on these singles.
NATURAL GHR: 10 x 5
- 10 sets of 5, adjust according to fatigue but always glutes squeezed + neutral back, never cheating on form
- NOTES: very strong tonight on ghr, went midway on most reps, even fought through some > 10 second reps to raise up.
STRETCH
19895
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 02, 2010, 06:34:12 am »
my previous two workouts, formatted in the darqfit template.. lololol
DATE = 7/31/2010
BODYWEIGHT = 164
SORENESS = none
ACHES/INJURIES = right foot pad, big toe area
SESSION 1:
- MICRO #1
- HYPERTROPHY/STRENGTH/WORK CAPACITY
PORTION A:
- INDIVIDUAL SPECIFIC TRAINING: dunk session
- NOTES: slipped alot in the beginning, threw me off, got 35 even on slipping though, disappointing though for sure
PORTION B:
- WALKING LUNGES
- NOTES: very hard, legs were toast/grip was toast by the end
-- ADVANCED: 30 lb. DB's - 10 x 40 total
STRETCH
DATE = 7/31/2010
BODYWEIGHT = 164
SORENESS = none
ACHES/INJURIES = right foot pad, big toe area
SESSION 1:
- MICRO #1
- HYPERTROPHY/STRENGTH/WORK CAPACITY
PORTION A:
- INDIVIDUAL SPECIFIC TRAINING: dunk session
- NOTES: slipped alot in the beginning, threw me off, got 35 even on slipping though, disappointing though for sure
PORTION B:
- WALKING LUNGES
- NOTES: very hard, legs were toast/grip was toast by the end
-- ADVANCED: 30 lb. DB's - 10 x 40 total
STRETCH
19896
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 02, 2010, 06:26:48 am »
CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (90, 90, 90) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (62.5kg?) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (20kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80kg) 4 x 5, 1 minute rest between sets, keep it moderate weight
- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF
- CORE:
- STRETCH:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (90, 90, 90) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (62.5kg?) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (20kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80kg) 4 x 5, 1 minute rest between sets, keep it moderate weight
- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF
- CORE:
- STRETCH:
19897
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 02, 2010, 05:51:40 am »
8/1/2010 - PHASE 3.1402394305910294120......
bw = 162
soreness = 0% - amazing
aches/injuries: bottom of right foot i have some kind of bone bruise under my medial forefoot
workout:
- sprint warmup etc
- 20 yard sprints x 5
- 200 yard sprints x 2 @ 90%, x 3 @ 100% !!!!! felt great i just said why am i going < 100%? the faster i run it the sooner it will be over.. boom
- POGOS x 3 BETWEEN EACH SET OF SPRINTS
- darq squat: 135 @ 3 x 3, 185 @ 5 singles, very nice power
- natural ghr: very strong tonight on it, 10 x 5 midway down on most
bw = 162
soreness = 0% - amazing
aches/injuries: bottom of right foot i have some kind of bone bruise under my medial forefoot
workout:
- sprint warmup etc
- 20 yard sprints x 5
- 200 yard sprints x 2 @ 90%, x 3 @ 100% !!!!! felt great i just said why am i going < 100%? the faster i run it the sooner it will be over.. boom
- POGOS x 3 BETWEEN EACH SET OF SPRINTS
- darq squat: 135 @ 3 x 3, 185 @ 5 singles, very nice power
- natural ghr: very strong tonight on it, 10 x 5 midway down on most
19898
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 02, 2010, 05:27:50 am »<adarq> ill make u cream bro
lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..
<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro
Are you working on this masterpiece?
yes but we need to talks on irc.. you gonna be on irc tomorrow?
peace
19899
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 02, 2010, 05:06:44 am »I'll test standing and running vert tomorrow. Can't believe I didn't bother checking sooner.
I've never actually fully considered GOMAD, but after reading some stuff about it from different sources, I think it's worth a try, my friend still uses it. (though I think it really only worked the first month or so)
i get very close to GOMAD'n each day, and I don't even try.. whole milk is like water to me
When your workouts are very intense, gomad is a piece of cake. It does put some fat on me though, I can't stay lean on it no matter how long/hard the workouts hehe..peace
19900
MUSiC anD SHeeT! / Hans Zimmer
« on: August 02, 2010, 04:57:45 am »
beautiful..
the entire inception sound track is amazing.. hans zimmer is just such a great composer.
longer version:
this was going to be a thread for one song ^^, but i figure he has so many great songs i'll post more in here as i look them up.. off the top of my head, gladiator, crimson tide, etc.. he kills it every time.. this guy is a genius.
19901
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 02, 2010, 01:25:26 am »
nice jumps man, i'll post workout stuff later tonight.
how high is that ceiling?
how high is that ceiling?
19902
Introduce Yourself / Re: RutgersDunker is up in here
« on: August 02, 2010, 01:24:13 am »
american records in DL/squat:
http://www.youtube.com/watch?v=0hKSxIPUdHQ&playnext=1&videos=1DZ8Ykp7dSM&feature=sub
siiick.
http://www.youtube.com/watch?v=0hKSxIPUdHQ&playnext=1&videos=1DZ8Ykp7dSM&feature=sub
siiick.
19903
MOVIES & ENTERTAINMENT & SHeeT! / Dinner For Schmucks - Easily one of the best movies i've ever seen
« on: August 02, 2010, 12:51:42 am »
amazing movie.. absolutely hilarious.
19904
Introduce Yourself / Re: Sup all
« on: August 01, 2010, 03:00:27 pm »hah hang gliding crash
A wind hit me just as I was flying parralel to the ground and brought my hands up, I extended my arms towards the right so the wing would recover, but It ended up with me landing on my feet and my shoulder hitting my knee.
DAMN! that sucks man.. lucky that's all that happen i guess though!
19905
Introduce Yourself / Re: Sup all
« on: August 01, 2010, 02:52:25 pm »My squat form is ass to grass, glutes and chest out.
I will try to get some videos up. However I cannot go 100 % into my squats currently due to my right shoulder, I am not supposed to bring up the right arm into the bicep flex position like 90 degrees from elbow hand facing up since the doctor told me not to bring it up like that for 2 months.
damn, what happened to it?