Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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12 November 2010

PHASE 1 - Cycle 3 - Explosive Workout

Bodyweight@session : ~197,5
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
4x1@187
4x1@198 , ( +11 lbs )
-Not 2 different sets , it was 8x1 , just added weight in the last 4 reps. Rest between reps ~30secs.

Paused BSS ( at smith machine ):
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )
1x5@220 , ( +22 lbs )
-Tempo : 2-2-1 , pretty beasty.

SINGLE LEG STANDING CALVE RAISES:
1x5@110 , ( +22 lbs )
1x5@132 , ( +22 lbs )
1x5@154 , ( +22 lbs )
1x5@154
-Didn't add weight on last set because it would reach max and i didn't want that.

11 November 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.

I see in my log that last time i did this was 1 month ago.
Last time i did sprints was 27 September ( !!! )
All i do is 1 upper and 1 lower weights workout a week and 1 bball day/week : WEAK!  

OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching

WTF , its waiting there , GO GET IT!

10 November 2010

Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''

Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )

1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )

Very good considering the circumstances...

Quote from: vag on November 10, 2010, 03:35:39 am

eggs FTW!
But you gotta go easy on egg yolks , they have too much bad cholesterol. If you are teenager or early 20's and in good shape, fuck it , eat the yolks , but cholesterol is no joke , after 25yo should be in check. No more than 1 yolk a day i think? No restriction on egg-whites , eat as much as you can.

Pretty sure eggs causing cholesterol is bro-science. They have changed it and now studies show that eggs have basically no impact on cholesterol.

Intersting site i came across., http://www.biblelife.org/eggs.htm has some studies done also.    

Indeed , i've heard that they changed it and the most recent update on eggs is that they don't have the cholesterol impact they thought , but they are still not cholesterol-innocent.

Wikipedia:

More than half the calories found in eggs come from the fat in the yolk; a large 50-gram chicken egg contains approximately 5 grams of fat. People on a low-cholesterol diet may need to reduce egg consumption; however, only 27% of the fat in egg is saturated fat (palmitic, stearic and myristic acids[26]) that contains LDL cholesterol. The egg white consists primarily of water (87%) and protein (13%) and contains no cholesterol and little, if any, fat.

There is debate over whether egg yolk presents a health risk. Some research suggests dietary cholesterol increases the ratio of total to HDL cholesterol and, therefore, adversely affects the body's cholesterol profile;[27] whereas other studies show that moderate consumption of eggs, up to one a day, does not appear to increase heart disease risk in healthy individuals.[28] Harold McGee argues that the cholesterol in the yolk is not what causes a problem, because fat (in particular, saturated) is much more likely to raise cholesterol levels than the actual consumption of cholesterol.[14] A 2007 study of nearly 10,000 adults demonstrated no correlation between moderate (6 per week) egg consumption and cardiovascular disease or strokes except in the sub-population of diabetic patients that presented an increased risk of coronary heart disease.[29] Other research supports the idea that a high egg intake increases cardiovascular risk in diabetic patients.[30]

Long story short , and my opinion FWIW: egg yolks wont kill you , but go easy on them.

OK vag, you win. 

Quote from: LBSS on November 08, 2010, 09:32:26 pm

OHP 3x5x95

Should have been 3x5x125. I warmed up and ended up with 25# on each side of the bar. "Aha!" I thought to myself. "Now it's time for the work sets."

They felt super light and I thought to myself, "Holy crap, I'm stronger than I thought! Alright!" Not until I was replacing the plates did I realize my mistake. 

LOL , yes , it happens all the time to me , especially when i do my upper body split that has 7 exercises.
This week i had the exact opposite thing happen , i started 11lbs heavier than i wanted to. And i was "WTF , why am i so weak?". Turns out i benched 3x8 with a weight i was only able to do 6 reps for 1 set last time. 

8 November 2010

Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!

Upper Body Workout.

BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.

INCLINE BENCH CHEST DB FLYS:
1x10@30 each hand
1x10@36 each hand
1x10@40.5 each hand

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176 , ( -11lbs )

SEATED ROWS:
1x8@154
1x8@165
1x8@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77

TRICEPS PUSHDOWN ( ROPE ):
Time up , skipped.

No homo "". For what does that "" stand for

But anyway, I thought fish + salad = protein + carbs?...

And I looked at a yoghurt bottle and it was like 4 protein, 5 carbs and 3 fats... so more carbs than fats... wtf?

  = just for fun.

salad = minimum carbs. You can't just eat row chicken or tuna , put it in a bowl of lettuce or iceberg or whatever green veggies with some olive oil/mustard/lemon and you have a delicious salad. Check out the nutritional facts of lettuce and then weigh how much you can eat in a salad and you will know what i mean, carbs are too little.

Full yoghurt is more fat & less protein , go for low fat yoghurt , 2% , most of them will have ~8gr protein for every 100g. Personally i buy them in 1kg packs , eat about 300g every time. Dont go for 0% , that 2% is usefull, there is some shit going on like fat-soluble proteins in dairy products , long story short = you need some fat in dairy products or else youre ruining them.

Bottom line , don't freak with carbs. When we talk about carbs we mean to avoid pizza , pasta , rice , bread etc... Those foods have like 65g carbs per 100g and you can easily consume 200-300g of them! Carbs that come from veggies , milk , youghurt , meat etc are not worth mentioning , they're too little!