Adarq.org

06/08/2010

154.4 today..

ok, workouts from today:

workout #1:
- dips: 16
- chinups: 13 (sucked)
- partial dips: 35 (dead)
- partial chinups: 20

workout #2:
- sprints: 2 x ~70 yard
- backpedal to sprint transition : x 4
- backpedal sprints: 2 x ~70 yard
- neutral grip pullups: 15
- partial dips: 35
- squat iso: 2:30



dips:

<a href="http://www.youtube.com/watch?v=lCmLVyQT_Bo" target="_blank">http://www.youtube.com/watch?v=lCmLVyQT_Bo</a>


food:

<a href="http://www.youtube.com/watch?v=Z21vXjlbRYk" target="_blank">http://www.youtube.com/watch?v=Z21vXjlbRYk</a>


sprints:

<a href="http://www.youtube.com/watch?v=gWz4jEHkrOg" target="_blank">http://www.youtube.com/watch?v=gWz4jEHkrOg</a>




those sprints actually don't seem so slow when you hand time them, i mean of course i cant get an accurate number, but the finish line is that black line crossing the sidewalk, so i dno its like 8.x for sure.. eventually ill goto a field and get proper measurements.

IM GOING TO START DOING MY SPRINTING SESSIONS IN THE DAY.................... i'll goto some nice football fields etc.. thursday i'll get some 40 yard dashes on tape!

peace

my body comp at the moment
height = 6'1
weight = 175
body type = ecto-meso morph (kinda tall but not lanky)

im not on any sort of diet at the momet,just tends to be what my mum cooks.
but id say it consists of high amount of carbs, and theres quite high amounts of protein. meals usually such as pasta bake or roast potatoes and chicken.
but also i need to cut out the junk i eat imbetween, thats what kills me (gona try and completely cut this out).
ive also been using - reflex instant whey. this is so i can get my constant protein for recovery etc.

sounds good, first step is eliminating the junk, it's a hard "craving to beat", but once you do, you'll feel alot better and be considerably leaner !

the downfall tends to be when im eating this though. (as in days before games etc, as my meals arent planned through out the week. which is something im gona get round to doin asap)
so would i be best carb loading 1-2 days before my games? and then afterwards higher protein intake?

yup, definitely day before.. you want full glycogen reserves come game time. if you have another game the next day (following the game), then you'd need to carb up again, but if not, then ya you could lower carb intake and keep protein intake at a reasonable level.. the point here is you just don't want to be loading up heavy on carbs every day of course, that's where most people fail.. you want to load up on carbs when you need to (ie the next day it is absolutely necessary).. when you don't have much that day or it is just a small power workout etc, carbs can actually be just below moderate level (or moderate) etc.. so that would be say, replacing a huge dish of pasta with a smaller bowl of pasta, keeping protein (chicken) the same or actually adding a bit more.. just an example.

peace man

hey darq, i want to switch up my template know, my body really responds swithing every ~4 weeks or so, but i also want to get fast.....

I was thinking something like

Dynamic warmup
Ankles stiffnes

~5 MAX V sprints 80m-100m (worked up to)

Bilateral strength exercise (back/box/front squat)
Unilateral strength exercise (ill set my ego aside and do Barbell walking lunges on a slight incline)

thats about it real simple, but i want focus on getting FAST and getting real STRONG......still to be done twice a week

watcha think? i know its real rough ATM

I like it.. how much sprinting have you done recently? I mean, I take it you won't be able to run 80-100m good right off the bat, as I havn't seen much sprinting in your log, so here's what I would do:

week 1 & week 2:

Day 1: ACCEL EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 40m x 4
- rest ~5 minutes
- accels: 40 x 3-4
- go into your lifting..

Day 2: LONG SPRINT EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 60m x 4
- rest ~5 minutes
- short sprint + coast rest: 40m sprint + coast out to 100m: x 2
- tempo: 100m light x 4: sprint it at ~70%, walk back, repeat, no rest
- go into lifting..


i would do that for the first two weeks then you can start running 60+ all out etc.. thing is, you want to work into it: you definitely don't want shin splints or hamstring pulls etc.. so i wouldnt go past 40m right now full speed, give it a few weeks of preparation.


so you're going to jump on other days? i mean i like the sprint + lift / jump setup.. for sure.. i'd do glute activation nightly before sleep: prone glute or SL glute bridge etc.. sl glute bridge is a bit more intense, so use that on speed/lifting days, use prone glute on all other days.

any q's?

Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

the biggest problem i see is that you are 'maintaining speed into the plant'.. you build most of your speed right in the beginning then coast into the plant.. it's got to be a smooth acceleration right into the plant.. the plant itself looks a bit interesting, your left ankle is really plantar flexed significantly, don't know if you should try staying back a little more as you plant to keep more of the weight on the mid-foot, not on the very end of the toe..

Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

i don't really like those kind of ankle hops because it's hard to complete triple extension on each rep.. i mean if you look closely you are cutting it short, because you are flexing at the hip to bring the knees up.. i like stiff leg ankle hops in place where you really land completely locked out and then explode through the toes, stiff, so it becomes a true rebound.

Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

i'd drop the weight a little bit, the transition from ECC to CON (EIC) is mega-slow.. i always say 'go as low as you're going to go on your SVJ', which is actually what you're doing since you do go pretty low on your svj's... so the weight is just a bit too much at that depth.. basically the transitions from hips back into that double knee bend is just not happening fast at all, i'd drop weight on the jump squats and start also doing REA squats..

every time you do jump squats, warmup with some REA sets, that'll help wake everything up and give you some more pop at the bottom.. REA's don't even have to be heavy at this point either, that ADA is enough to kickstart the CNS.. try REA's before JS's and see how it effects the transition.

Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.

squats looked good!

peace man

06/08/2010

WOKEUP, AFTER MORNING DUTIES, 154.4!!!!!!!!!!!!

word, shit is going real good lately.. well my left bicep tendon is a little strained from those damn diamond pushup isos, other than that i feel great.

decided to take some standing physique pics, i have about 7 more lb. of fat to lose and i'll be at my goal: completely shredded.

as usual, nohomo

some serratus for brucelee:

This topic has been moved to ADARQ.org Special Content.

http://www.adarq.org/forum/index.php?topic=876.0

Yo. My diet is prety inconsistent at the minute. I was wonderin if anyone on hear could give me advise on good foods/ meals that i can eat to help me get more ripped.
a link to a good site or list of meals is fine.

Peace.

p.s. check my youtube page .. ddotredd .. ( http://www.youtube.com/user/DdotRedd ) .. for some basketball/ dunks

hey man, welcome!

first step would be to list out what you're currently eating, and get rid of any junk etc.

but honestly, the best foods for getting lean are the cleanest sources:
- veggies
- chicken
- meat
- fruit

knowing when to eat alot and when to back off is also important, ie zig zagging.. if you have a big basketball/lifting session/jumping session tomorrow, then you'd want to eat alot today.. if the next day doesn't entail too much work, then you can eat very light.. that's pretty much the "zig zag" approach i like doing.

regardless of how you're oscillating your diet, you want a high protein intake. it's the carbs that need to be monitored & adjusted based on activity level.. if your protein intake is low then you'll hold on to too much fat/lose lean mass.

processed sugars are the devil, ie high fructose corn syrup.. so get rid of any soda/junk if you have any in your diet..

so what's your diet like now? and what's your body composition?

peace man

nice pics man... just dont lose any teeth on the way down from that roof!

hah ya, i was worried about hitting it on the way up, would have split my head open, it's sharp underneath.