Adarq.org

something in my left heel is damaged, i have to be careful.. tomorrow i'll re-eval everything, might have to change things up temporarily until it heels..

BW = 162
soreness: quads
aches/injuries: left heel (really bugging during jumps tonight), right plantar fasciae (got better after deep tissue and a certain stretch).

workout:
- interval sprints for 3 miles.. like 6-7 20 yard sprints, felt great.. really moving good.. heel didn't bug at all.

- jumps: really bad, during warmup jumps my heel was really bugging.. it didn't help that my quads were dead but still, the heel shit got in my head bad.. i only did 1-step lead in RVJ's: 10'4 RL, 10'5 LR.. on SLRVJ's i got: L-SLRVJ = 10'3, R-SLRVJ 10'
- lol really bad shit.. wasn't expecting to jump good after that ten mile shit.. i still can't figure out whether it was the heel that inhibited me or the quads, probably both.. but sprints felt great so.

- walk home instead of sprint or jog, annoyed about heel

- power neutral grip pullups: 5 x 5

done.. bleh.

i really dug my fingers into my heel pad later tonight.. i mean it seems to have helped and i felt some weird shit that i "rolled out", who knows though.

annoying

peace

*mind blown*

http://i26.tinypic.com/x2o5rb.png

Hey man,

why not add another source of protein instead of pure fat?

$$

if money wasn't an issue then ya that's what i would do.. but i'm confident that the protein intake i have now is enough to let me gain some mass/maintain mass, so i'll just go with the added fat for now to help more with the energy requirements.

i havn't been on supps or anything since last august! damn.. no protein supplement..

peace!

Gotta respect somebody that tells it like it is wether or not the boss gets pissed off.  I agree with what hes saying about how Dana hypes shit up, its ridiculous but he makes a ton a money that way.  What was hilarious was when Tim Sylvia had the belt.  Hes so goofy and unmarketable Dana was going out and bringing in the best guys he could find damn near every month to get him out of there.  Meanwhile, Anderson Silva was basically picking his own fights until he pissed all the fans off with that last fight with Maia, running around the ring and not finishing.  Now Dana says its time to go bye bye. 

ya, half of me respects him, the other half hates him.. he hypes up the worst fights, he's almost like vince mcman... mma has really turned a bit too much into WWE, which pisses me off.. i just wish UFC co-promoted stuff with other orgs so we could have cross-org fights, ie strikeforce vs ufc cards etc.. that's what is ruining mma.. great fighters are in different orgs and can't fight each other, its ridiculous.. as much ducking/dodging as their is in boxing, at least fighters have a shot at unifying the belts etc.

i lost alot of love for ando when he pulled that maia shit.. sure, showboating is fine once in a while, but you got to finish your opponent, not run

i hope sonnen crushes him, that's not going to be easy, but sonnen is legit enough to pull it off.

i hope toney jab-ko's couture too. bwahaha. but i doubt that happens, tony is training like a bum.

Quote from: adarqui on July 16, 2010, 09:49:23 pm

Quote from: vag on July 16, 2010, 03:56:57 pm

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?

Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW!

ah ok cool.. sounds fast enough though.. not a 7 second PR/single etc

msem ftw.

peace

lol Yea hes funny as hell.  Bad fight for Silva too.  Hadnt seen this one thanks for putting it up, and  the crossfit one.

np, i love this guy's interviews.. i hope he wins just so i can hear him talk more shit.

this is one of my favorite interviews of any fighter, of all time, listen to this shit:



what a beast ^.







just some other shit:

Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down
shoot hoops
stretch

nice workout, how'd that bw circuit go?

peace

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

16 July 2010

Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

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

EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!

nice, but eeek-scary!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?

CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.