Adarq.org

Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises

Bike intervals!!! Why did i never think of that? Was it stationary or real biking? That would be extremely useful for winters (when i have nowhere to run). 

^^^ http://www.adarq.org/strength-power-reactivity-speed-discussion/shoulder-mass-builder-neutral-grip-seated-db-press/

I already dumped BB OHP , the back stress difference is really humongous.

2 April 2014

Bodyweight@session : ~88,5kg, a drop finally
Soreness : quads, hamstrings, glutes, calves, abductors
Injuries/aches :  shin splints

lol, sprints and jumps destroyed me, everything hurts!

HIGH BAR FULL SQUAT ( MSEM ):
4x1@90kg ( -5 kg ) , ( +1 rep )
4x1@100kg ( +1 rep )
-Decided to go lighter on the 1st set to get more speed-strength out of it. Gonna keep this setup and try to add 2,5kg in both sets every week.
Squats were finally very good today. Despite the overall wrecked legs, 100kg singles were tight, very good speed and form. Nice!

SEATED NEUTRAL GRIP DB OHP:
8@18kg each hand ( +2 kg )
8@18kg each hand ( +2 kg )
-Nice.

SUPERSET:
BICEPS DB CURLS: 10@14kg each hand
TRICEPS ROPE PUSHDOWNS: 10@20kg
-2 rounds

Hand-timing is too much pain in the ass. Is there something specific and good out there? I want something like MyTracks. You push start in the beginning and stop in the end of your session, every single movement is logged and then at the time-speed graph you can see the exact time/distance/top speed of each sprint. But MyTracks is too general, i suppose an app built for running would have more related graphs/features?

31 March 2014

Bodyweight@session : ~89kg. Weird, i ate light and didn't feel bloated. Hope it was water
Soreness : very tight legs overall, i 'blame' the jumps.
Injuries/aches :  none

ROMANIAN DEADLIFT:
6@100kg
8@90kg
-Leg strength still there, zero back stress, but grip fell back after 3 weeks of not doing those, had to unload to get my 8s.

BB LUNGES:
8@45kg
8@45kg

BENCH PRESS:
7@62,5kg ( +2,5 kg ) , ( -1 rep )
7@62,5kg ( +2,5 kg ) , ( -1 rep )
-Must add dips somewhere for a 2nd weekly chest exercise, my bench progress is, as always, annoyingly slow.

WIDE GRIP LAT PULLDOWN:
7@190lbs ( +10 lbs ) , ( -1 rep )
7@190lbs ( +10 lbs ) , ( -1 rep )
-Nice, 1 rep shy of all time PR. Next time.

PAUSED STANDING CALVES RAISES:
20@50kg
18@50kg ( +3 reps )
16@50kg ( +1 rep )

WEIGHTED CRUNCHES MACHINE
20@100lbs
20@100lbs
20@100lbs

29 March 2014

Bodyweight@session : 88kg , AM bit still 
Soreness : VMOs and calves still sore
Injuries/aches :  none

ME JUMPING:
SVJ : all ~25''
Dropstep : ~27'' , one 28''
1-step DLRVJ : 28'' , one 28,5''
2-steps DLRVJ : all ~28,5''
-Back to ME rim jumping after, what, 2 years? 
Heights too low but it was expected with so much absence AND dead legs.
Used toddday's 'earn your steps' method, got stuck at 2-steps. Also expected.
 
HIGH BAR FULL SQUAT:
8@90kg
6@90kg
-Meh, still not there. Bar feels light but legs won't push it up right. Was at 3x8@95kg 3 weeks ago. Hoping for fast bounce-back.

SEATED NEUTRAL GRIP DB OHP:
8@16kg each hand
8@16kg each hand
-Loving those. Big shoulders soreness the next day, never had it before with BB OHP.

CHINUPS:
8@BW+7,5kg
8@BW+7,5kg
-This is technically a  I have done up to BW+5kg so far. I have done BW+5kg when BW was 92kg so i was pulling more, but in relative terms it is a PR.

LANCE CALVE RAISES ( explosive DL eccentric, slow SL concentric ):
10@40kg each leg
10@40kg each leg
10@40kg each leg

ABS COASTER MACHINE:
20@BW+5kg front
20@BW+5kg left
20@BW+5kg right

I am liking that 2-set thing. Very intense and very time efficient too. LBSS, 

27 March 2014

-Was supposed to be bball day but got canceled, they had to use the court for something. 
-Wanted to go run/jump instead but there was a huge storm. 
-VMOs got sore from MSEM squats! WTF, 6 submax singles and i get sore? Calves VERY sore but that was expected, i knew i burned them when i did them.

In other news, i think the diet is going very good. I am beginning to see the first leaning proofs, slight cuts have appeared in my shoulders and between VMOs/vastus lateralis. Biceps look more toned too. Belly fat/appearence has not changed much though, i blame the increased alcohol consumption lately, gotta check it. This is VERY interesting, i have done many cuts so far but they were all too fast and i think never combined with full-time lifting, so they ended up shrinking me and weakening me instead of leaning me. It may work really well this time though, taking it nice and slow while if full gym rhythm. And i haven't even started with sprints&jumps sessions, that will make it even better as i will have more kcals to eat daily so i will be able to regulate the macros better. I am very enthusiastic about it so far!