Adarq.org

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

20 July 2010

Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT

PEAK BLOCK ,  Workout 'A'

FINAL WORKOUT OF THE SEASON

Depth Jumps : skipped once again because of yesterday's dunk session.

SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264

CALVE RAISES:
3x12@374
Rest between sets = 1'

This is a crucial matter when it comes to dunking , it is so much easier when you can palm the ball.
So what exercises should we do to improve palming ability?
Is it the normal grip exercises , wrist curls etc or would doing specific stuff like ISO-ball-palming be better?

Quote from: LBSS on July 19, 2010, 01:22:29 pm

More on fructose/HFCS, this bit related particularly to athletes and/or people who exercise a lot: https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=129eb842f7251360&mt=application/pdf&url=https://mail.google.com/mail/?ui%3D2%26ik%3D408d536b32%26view%3Datt%26th%3D129eb842f7251360%26attid%3D0.1%26disp%3Dattd%26zw&sig=AHIEtbQ_Z0cNKp1V0DgqZ8IHNxmxp4Xo7g

Salient quote:

Quote

Fructose is a monosaccharide that is the principal sugar present in fruits and honey. Table sugar (sucrose) derived from sugar cane and sugar beets is another source of fructose, as this disaccharide is degraded by sucrase in the intestine to equal parts glucose and fructose. The other major source of dietary fructose is high fructose corn syrup (HFCS), which is generated enyzmatically by converting corn starch to a mixture of fructose and glucose, often in a 55:45 mixture. HFCS is a common sweetener because it is liquid and mixes well, does not crystallize with freezing, is relatively inexpensive, and has a long shelf life. Natural fructose also is present in some vegetables (such as the sweet pea and sweet potato), but most fructose ingested today comes from products containing sugar and HFCS. It should be noted that HFCS comes in two commercially used variants: HFCS-55, as described above, and HFCS-42, in which only 42% of the total carbohydrate is fructose. In other words, HFCS-55 delivers slightly more fructose than table sugar (sucrose is composed of 50% glucose and 50% fructose), whereas HFCS-42 delivers slightly less fructose. HFCS-55 is used more often as a sweetener because its higher fructose content confers greater perceived sweetness. Most importantly, from a metabolic perspective, the three sugar sources are indistinguishable.

So what again is wrong with HFCS?

Cmon man, you trying to tell me that there is nothing wrong with eating refined products that contain HFCS? I don't mind fructose as long as its from fruit. HFCS is refined, contains empty calories and not good for developing a good physique so i would rather stay away from it.

Quote

Since we're talking sugars, let's highlight the differences between fructose and glucose (the sugar that most of our ingested carbohydrates become when they hit the bloodstream).

Fructose is absorbed through the intestine via different mechanisms than glucose. In addition, fructose has a slower rate of uptake.

Unlike glucose, fructose doesn't stimulate a substantial insulin release. Fructose is transported into cells via a different transporter than glucose. Once fructose is in the liver, it can provide glycerol, the backbone of triglycerides (fat), and increase fat formation.

Some people may have an inability to completely absorb fructose when ingested in a high dose of around 50 grams. Note, that's a lotta fructose. We're talking four to five medium apples. Conversely, a 16 ounce juice with HFCS can provide around 45 grams of fructose. Hello, flatulence.



Consuming glucose with fructose at the same time accelerates the absorption of fructose. This is one of the reasons that many sports drinks contain a mixture of sugars.

So, as you can see, there are some clear differences in absorption, digestion, and metabolism between fructose and glucose.

Quote

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/fructose_wars

Quote

Fact #3: Metabolic mayhem ensues after HFCS ingestion.

Let me ask you this: where in nature could our hunter-gatherer ancestors quickly guzzle down 100 grams of sugar? You guessed it, nowhere. It just ain't natural. It astounds me that the human body can even deal with a Super Big Gulp. And actually, it doesn't deal with it very well.
Guzzling Corn Syrup



When a human being quickly introduces that much sugar, his body does what it must: turn it into triglycerides (fat). I've seen some disturbing blood work after ingestion of a fat-free, high-fructose meal, in which the subjects' blood values looked like they had just wolfed down some fried chicken. How can this be?

Fructose really turns up the lipogenesis by bypassing the most important regulatory enzyme in our carbohydrate biochemistry, PFK-1. This supplies our bodies with a bountiful supply of acetyl-CoA  and glycerol, the building blocks of fat.[5]

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/thank_you_for_guzzling_corn_syrup


There is nothing wrong with fructose from fruit, have you ever seen someone get fat from eating too many apples? But the opposite cant be said with someone eating to many products containing HFCS e.g. sweets and soda.

you gotta hand it to zgin, though, that was exceptionally well-placed.

High five, zgin.

couldnt do too much, chest abit of achings from coughing haha.

just realised that my squat singles are almost at my previous PR weights. gosh.

whats in for this week adarq?!

there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!

been having tons of dreams lately

today- went walking with this dime, showed her my 6 pack but wen i pulled my shirt up, i had a beerbelly and she ran away.