Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little on the depth jumps
MENTAL STATE: good

- run 3.2km @ 11kph
nice and easy, could have kept going but treadmill running is deathly boring.

- joint circles, some reverse lunges

more later. EDIT: later:

- warm up

- superset x 2
-- depth jump @10" x 5
-- ME SVJ x 5

- SL line hop x 20,20,20/leg
whoops, put SL pogos because that was the plan but my right knee was bothering me a little

- circuit x 3
-- goblet squat 26kg x 15
-- pull up x 9,9,8
-- paused SL calf raise x 10/leg
30-40s between exercises

- circuit x 3
-- DB RDL 26s x 12
-- DB OHP 16s x 10
-- ab wheel roll-out x 10
30-40s between exercises

- stretch

DIET
breakfast: small bowl of granola with dried fruit and strawberry yogurt, one cup of coffee
lunch: borscht, lamb kebab with rice and onions (delicious), coke, cup of coffee
dinner: spaghetti alfredo with extra chicken, tabbouleh, baba ghanoush, water

last week i went to a little processing plant that's making it from local cows out in the mountains here. yogurt, too. the people swear by it for hangovers. peep the two bottles on the right:



on a side note, i drank the yogurt in the little pink bottle on the left. it was delicious.

i think it's a combination of things:

1. losing limit strength, although this is probably not so important as i don't think my limit strength drops all that much without squatting. i can get back up near 2xbw pretty quickly after a layoff and that seems to be mostly about neural adaptations/re-learning the movement. for example, i did a pretty easy 330x1 at ~170-172 a few months ago.
2. PAP/STIM is definitely the biggest part, but i'd break it into two categories:
2a. traditional PAP/STIM, in the adarq sense that you get your CNS excited, muscle fibers recruited, etc.
2b. i love squatting, doing it well and doing challenging reps is very motivational for me and helps me enjoy being in the gym. i jump better if i'm in a good mood overall.

WEIGHT: ???
SORENESS: hamstrings a little, biceps
ACHES/INJURIES: right knee (?)
MENTAL STATE: good

- warm up

- ME SVJ x 5,5

- SL pogo x 10,10,10/leg

- DL front-to-back line hop x 20,20

- DL side-to-side line hop x 20,20

later:

- extended stretching quads/hamstrings/external hip

DIET
breakfast: breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: lagman (beef noodle soup with veggies), ground beef kebab, mashed potatoes and some other kind of grain/bean thing that i could not identify, beef samosa with toasted sesame seeds (delicious), tea
dinner: spaghetti alfredo with chicken, baba ghanoush, tabbouleh with pomegranate seeds, orange fanta

the people that got fat probably got more muscle, too, they just overate and were lazy on top of it.

To quote Lyle: "No shock, the placebo group had no change in anything. Training alone got the guys four and a half pounds LBM in 10 weeks. But steroids alone worked better: 6.6 pounds LBM in the same 10 weeks. With just one shot in the butt every week. Clearly training and exercise was synergistic and the third group gained close to what you’d predict from adding steroids and training alone together. But steroids alone built more muscle than training alone and just as much strength."

training alone for 10 weeks: 4.5 pounds LBM gained
600mg of test per week and no training for 10 weeks: 6.6 pounds of LBM gained
600mg of test per week and training for 10 weeks: 13 pounds of LBM gained

point is, roids make your muscles grow.

EDIT: maybe i don't know what you mean by "just worked out" effect.

maybe overstretching/stretching too aggressively? i have done that in the past (years ago).

shot last week. foreground is tajikistan, background is afghanistan.

i don't really care about boxing. i would love to see GGG beat mayweather's face in, though. i'd probably pay to see that.