Adarq.org

cool! how often are you coding? yes this will be a nice little lab environment, im sure it'll be of some help.. i'll put tons of tools/development frameworks on it/the vm's.. it'll be solid..

peace!!

I am currently doing a masters in engineering and chose object oriented design & c++ as one of my modules so i have an assignment to code a logo/turtle program.
so probably will be doing some coding.

bought some refurbished dell to finally try and setup that adarq.org shell/fun server...

once i get it setup, everyone who has an account on here will be able to ssh into the fun-server and have fun with it etc.. i'll probably have a local chat with tons of bots for fun, a bunch of VM's, and some other stuff..

i need to buy another computer in a few weeks, to build a custom router.. i cant use a normal wifi router for this project, because i need to have full control of the box/nat/firewall rules etc.. plan on doing some cool stuff.

havn't worked out in what, 2-3 full days? been wrecked..

lab.adarq.org coming soon@$!@... the main goal will just be to allow people on this site to have free shell's for coding/internal chat/experimenting with stuff etc.. ie, with the vm's, ill be able to give people root on them.. because i can easily replace them just by cp'n an original image over.. so people will be able to get free shell + free root shells on a vm lab environment etc.. should be fun.

it'd be fun to get even more nerds who r into strength/conditioning on this forum.. i know there are plenty :F



bout to do a nice early morning workout though i think... i slept rom 10-3am so i should be well rested for it.

peace

So once this gets done, when we access it, wil it be a unix operating system also will it be console only or will we be able to access the linux interface and access terminal software from there
could help me with c++ code testing.

because you asked:

<a href="http://www.youtube.com/watch?v=q9qNZPLkODc" target="_blank">http://www.youtube.com/watch?v=q9qNZPLkODc</a>

I thought i asked for innovative exercises.
that's not innovative, that is just reactive type exercises to improve reaction time.

Let me think of one.

How about ... skipping for height or distance holding dumbell in each hand.
or high knee drill emphasizing on stride length holding dumbells.

Quote from: seifullaah73 on November 16, 2012, 06:10:18 am

I found my 5rm to be 50kg at 6 reps of 2 sets. No way can i do any more. It was this set that my form was starting to break but i had it under control.
also with this weight when going for the 5th rep, my legs gave up a little and put me in a hole of no return and from there i struggled pushing my neck against the bar to maintain upright position.
So this weight is a real struggle, where my body tries to drop my torso forward to help lift the load but i try and maintain straight composure.

I made a video after the 3 sets and after numerous attempts at recording myself at this weight to show my form at this weight, i will post it on lancests tv forum.

Do you think i should start with this weight and try and aim for 6-8 reps 2 sets or start with another weight? and when should i add weight to the bar and how much?

thanks

ya or you could drop the weight a little and try to hit 10-12 with your 8 etc. once you can hit say 2x8 for two sessions, up the weight.. generally you want two sessions before moving up.

ill check the vid in a bit.

Nice! 
one thing i don't understand from what you wrote is you say try hit 10-12 with my 8, i'm guessing that i should try do 10-12 reps of my 8RM.

then you mention 2x8, first thing i understand from that is 2 sets of 8 reps.

this being the reason of my confusion

is adding 5kg enough to add on to the weight?

i have two sessions a week so that fit's nicely with my goals.
peace

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

lol, did you see the way, after he placed the barbell back on the rack when coming out he glided out.

Date: 16/11/12

BW: 64 kgs
CNS: 8/10

Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
   olympic squats (due to the depth) 1 x 6 x empty,  1 x 6 x 20kg,  1 x 7 x 30kg, 1 x 6 x 40kg,  3 x 6-7 x 50kg (this is the weight i struggle with but am able to complete my reps)
   calf raises 1 x 10 x 50kg

Stretches:
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Today's main purpose was to find my 5rm in the squat because previously i wasn't squatting the correct depth so this i had to fix that, I made a mark on the mirror, which was a bit accurate but it made me go slightly beyond parallel. So was kinda tricky to find a good spot on the mirror to come face to face with and know i am parallel. It was a cross hair which i place on my forehead when looking at the mirror.

The 50kg squat was very difficult but i managed to pull through, this is the weight where i would go down and when going up my body would try to lean forward to lift the weight but i would push my neck against the bar to keep it straight. There was one rep where i lowered to parallel until i dropped because of muscle fatigue below parallel and had to muster enough force to get me back up. Hard to stay upright with a heavy weight, I'm suprised how so many can do it with weights at 200lbs. 

Tried to camera my self using phone with no assistance, had 3-4 tries which failed so they were 4 sets of 3 reps. But am satisfied with the depth. Only when i get tired i see that even though i get low enough my butt doesn't seem to get low enough, this makes me thing that my body starts to cheat and lower the torso forward to get the mark on my forehead on the mirror when my hips are just a little above parallel.

Had to add calf raises i love doing them and definitely easier than the squat. Finally got a recording the second rep was rubbish but first rep was good i think.

Workout Rating: 7/10

since i've stopped training, i havn't really been able to remember my dreams. when i was training hard, every night i'd dream up some crazy ish and remember it, very vivid stuff.

So now you have started training, encounter any dreams you remember?