Adarq.org

welcome back!

as far as a routine goes, here's a variant of a really good basic bulk by lyle mcdonald (switched out a couple of exercises and added abs on both days). schedule is Day 1, Day 2, off, repeat.

DAY 1: Lower
Squat: 3X8/3′ (3 sets of 8 with a 3′ rest)
RDL: 3X8/3′
Leg press: 3X10/2′
GHR: 3X10/2′
Calf raise: 3X8/3′
Seated calf: 3X10/2′
Hanging leg raise: 3x10/1.5'

DAY 2: Upper
Flat bench: 3X8/3′
Row: 3X8/3′
DB shoulder press: 3X10/2′
Pulldown/chin up: 3X10/2′
Triceps: 2X12/1.5′
Biceps: 2X12/1.5′
Decline sit up: 3x10/1.5'

start light, add weight as often as possible. substitute BSS or step-ups for the leg press if you don't want to use machines. do chin ups until you can't get all ten reps in the set, then switch to pull downs. try to shift the balance in favor of chin ups over time.

do the hanging leg raise with your legs as straight as possible, rep doesn't count unless your thighs go above your waist. for decline sit ups, add weight behind your head or across your shoulders.

as far as diet goes, you need to estimate your BMR, then add 500 kcal on workout days and eat at maintenance on non-workout days. concentrate carbs after workouts. you can get plenty of good protein as a vegetarian. lots of eggs and milk are a good place to start, but beans and rice are a great meal, too. keep refined carbs low.

yeah but i did that ONCE.

i think it depends on what you're trying to accomplish. that's the main issue with @fit, it's kind of hard to use it to progress toward anything. so what's your main goal right now? if it's just to get in better shape and you refuse to do normal cardio,* i'd switch to more DE stuff (oly lifts but heavy, NOT for time or reps or some bullshit like that; power lifts for DE or heavy doubles/triples) and skill work (HSPU, double unders, KB work), plus more of the longer, grindier workouts, like eva, chelsea, jackie. and i'd do them submax but i'd do multiples. so like, maybe do jackie twice through but not try to murder myself on the first set. or eva x4 but forget about the pull ups. no crossfitter is doing real pull ups, anyway. SLAP tears are for idiots.**

*and i don't blame you if you don't, rowing 5000m sounds like hell.
**like me, maybe a little bit but hopefully it's just irritated. but from grabbing the rim, which makes it okay.***
***fuck.

lol, glad neither of the crashes actually happened. fuck bad drivers, though. seriously.

perfect day to run, was patient and good boyfriend, hanging out with gf and her sister and sister's bf, not drinking, waiting to get to the track. drove to the track. it's fucking closed on weekends. no indication that it would be closed on the website. this beautiful 400m oval. i asked the guard if he'd look the other way while i jumped the fence but he laughed and said no. not mad at him, it's his job. but seriously WHY THE FUCK ARE TRACKS SO FUCKING HARD TO FIND. i should have just gone up to towson.

seriously pissed. going to work out tomorrow and monday but WJ:OEIFNMDLS:KVN:SDLIGHJFSDL:KVNX:CLVKJNSD:FL 

so where do you fit in the actual RVJs?

no, i was just doing a couple of one-step jumps. not the first time, i do them periodically. but i was thinking about it last night so i tried 'em. it's still "natural" to reach with my left hand on those so on one of them i reached with my right and things got all twisted.

also, my right knee hurts still, right behind the patella. not when i'm still but when i'm extending against resistance. not the first time i've had pain like this. i assume it was triggered by the squats but no idea why. my ability to squat at all just evaporated spontaneously a few weeks ago and it is still a mystery why.

also, i think i have a small labrum tear from grabbing the rim.

i've found that with rows, once i get to a weight where i can't do more than five-rep sets, my form has long since gone to shit. body english for days. ymmv, of course, but i do better with at least eight-rep sets.