Adarq.org

24 October 2009

Body measurements
Yesterday's workout was the last of a bulking cycle , gonna do rest/deload/undereat for the next 10 -15 days.

Weight ( in the morning ) : ~192 , ( +6lbs )
Waist ( navel level , loose) : 36,5'' , ( +1,5'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26'' , ( +0,6'' )
Hips ( middle of butt , loose ) : 42'', ( +0,7'' )
Biceps ( flexed ) : 15,75'' , ( +0,35'' )
Calves : 15,15'' ( +0,15'' )
Neck ( loose ) : 15,75'' loose , ( +0,4'' )

Body fat estimation : 19,4% ( +2,4% )
Lean mass : 154,75lbs ( +0,4lbs , WTF , 0,4 ?!?!?!?!?! )
Fat : 37,25lbs ( +5,6lbs , BOOOOOOOOOOOO )

Q: How can i be 6lbs up in the scale and every muscle has increased circumferance and yet the lean mass estimation is the same?
A: My bodyfat calculator is a piece of shit??? http://home.fuse.net/clymer/bmi/

Dude the color scheme for the new domain name is wack, black on dark gray makes it hard to see stuff, and there's so much white on the page anyway because of the text entry box. Maybe it's just my screen or something.

I agree , previous scheme was sooo much better.
But then again , its your forum , you choose the schemes!
Maybe its a new cutting-edge eye-training shit? LOL

14 October

Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30''


15 October

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?

BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )

CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )

INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )

SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )

congrats on the SVJ PR!

sucks about the RVJ -2"..

peace

Thanks man.
I was kinda expecting both.
I havent measured SVJ from 2 May when i did that 26,5''PR, i was sure i could beat it 5 months later.
As for the RVJ , my 33,5'' PR was set at 182lbs bodyweight , ~15%bodyfat and was 1 month away from the last heavy lift.
Last jumping session was at 192lbs bodyweight , ~18%bodyfat and right in the middle of a heavy lifting block.
But it still sucks! LOL

8 October 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@220 ( -11lbs ) , ( +1 rep +good form )
Got eveerything right this time.

BULGARIAN SPLIT SQUAT : 3x8 , 2x35lbs dumbells ( +34lbs )
Yes adarqui , you were absolutely right

CALF RAISES : 3x15 165lbs ( +11lbs )

INCLINE BENCH PRESS :
3x6 121lbs ( + 0lbs )
30sec rest , 1x20 100lbs ( +2reps )

SEATED ROWS:
3x6 154lbs ( +11lbs )
30 sec rest , 1x20 121lbs ( +21lbs )

5 October 2009

SQUATS :
5x5 187lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 154lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs  (+11lbs)
30sec rest , 1x15 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
2x6 154lbs
1x6 165lbs  (+11lbs)
30 sec rest , 1x15 132lbs (+22lbs)

( Numbers in green ) = improvements from previous same session

ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.

dont go rush out and go nuts because of my comment keep your form good etc, but i guess just set your goals higher on bss.

nah , i dont add plates if i cant support them with proper form execution.
Not anymore anyway , you bet i did it 10 years ago, LOL!
i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ).
even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs.
wtf , thats double load!!!
gotta look those dumbell BSS's closer , thanks for the tips Andrew.