Adarq.org

So I've decided to call an end to my Scrawny to Brawny program. I've gained a few pounds and my strength is much better, but it would officially end in two weeks... two weeks that just won't work with my schedule. I decided to do your personalized training. So here's my coaching form thingy.


AGE: 18

HEIGHT: 5'11

WEIGHT: 139 lbs.

SLEEP SCHEDULE: Usually sleep before 11pm and wake up around 6:30am. Usually wake up feeling a lack of energy and very little motivation but not any drowsiness.

BODY TYPE: Skinny, but with my low bodyfat I'm actually pretty ripped. Just need more mass. My friend described me as deceivingly strong.

GOALS: 145-150lb bodyweight. Low 15 or sub 15 second 110m hurdle time. 50.x or lower 400m time. 35 in. svj.

CURRENT ABILITY: Currently running mid 16 110m. (or at least I was during last season) 54 sec 400m. 28 in svj. Bench press: 175. Squat: 220. Deadlift: 285.

INJURY HISTORY: Hairline fracture on rear waistline 2 years ago, nothing too bad, healed on its own. Anterior deltoid tear 9 months ago. Almost entirely recovered, but I'm not sure it will ever be quite the same.

TRAINING HISTORY & ACHIEVEMENTS: Lately I've been out because of a lot of things going on, but training has done a lot for my life. Freshman year, standing at 5'9" I only weighed 115. Didn't break 120 until after the next summer. My own self-image and desire to be a great hurdler and lifter are what motivate me. Freshman year I ran a 13.4 100m, 28 200m, and 1:03 400m. I've come a long way since then, but the more I progress the more I realize how badly I want to be even better.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Essentially everything I've been writing in the journal until now.

BRIEF OVERVIEW OF CURRENT DIET: Very rarely do I eat any junk food. If I do it's almost always dollar chicken sandwiches from Carl's.  I've cut sodas all together. Not enough veggies or fruits though more than most kids I know. Could use a lot more protein but that's not my biggest concern. I don't really have supplements. I take protein powder, fish oil, flaxseed oil, digestive enzymes and a multivitamin. On days I'm running late I'll just have a bowl of cereal and a banana for breakfast. Otherwise four whole eggs and veggies with green tea. Usually I'll have school lunch, if there's nothing good I come home and eat leftovers. On better days I'll eat a bowl of high fiber cereal and a cup of yogurt when I get home, but that doesn't happen too often. For dinner I have whatever my mom's made. Pretty much just a lot of authentic Mexican food every night. Rice is almost daily and usually there's some kind of meat, chicken or soy for the main course.

IMPORTANT ACTIVITIES: Freshman football games have kept me off the track most Thursdays but that should change in the next couple weeks. Can't do anything other than bodyweight workouts on Sundays and 2 or 3 nights a week I play pep band which messes with my eating schedule. In a couple months I'll have to be 100% every Saturday for indoor meets but That won't be a problem right now. I don't really have to be 100% for anything yet.

So, stuff happened. One of my best friends is in the hospital right now after a motorcycle accident. Depending on what happens, I'll probably be out of training for a while. Keep Will Salazar in your prayers. If you don't believe in God, cross your fingers or do whatever else you see fit. I'll be back on whenever things settle down.
 

Quote from: Zetz on September 22, 2010, 08:31:47 pm

Quote from: LBSS on September 22, 2010, 09:15:45 am

legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.

Ha, yeah. Legit. When I was recovering from my injury I started reading The Naked Warrior by Pavel. I read about the philosophy behind just one limbed exercises  for strength gain and it made sense. At first my left arm could barely manage 2.... while holding a chair. I built up to full one-armed and flat on the ground as I recovered and got stronger. Now I do them all the time just to show off or for maintenance.

I wish you could have seen the difference in size between my left and right when I started. After atrophy my left arm was probably about 2 inches smaller than my right. I wish I had taken some pictures....

hard work status ^^^

that's like when i broke my right arm for the second time, i learned to shoot jumpers lefty.. take a bad situation and make it positive :d

nice

peace

Well I'm not just gonna sit around the house and let the rest of me get tinier than it already is.  I couldn't do much, but once I healed a little, I figured I might as well do something to keep my self in shape. What brought me to it was reading about the fact that you can't work your shoulders too much with them because you can't do enough of them. After a while I could do the pushups but still couldn't bench. So I kept with it.

Fartleks are so fun. Should get back into doing those, it's basically the least-boring way to do cardio ever, especially if you have a partner.

Oh, definitely! My partner kinda died at one point and rolled on the sidewalk for a bit down a hill. haha. Made for an interesting run.

legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.

Ha, yeah. Legit. When I was recovering from my injury I started reading The Naked Warrior by Pavel. I read about the philosophy behind just one limbed exercises  for strength gain and it made sense. At first my left arm could barely manage 2.... while holding a chair. I built up to full one-armed and flat on the ground as I recovered and got stronger. Now I do them all the time just to show off or for maintenance.

I wish you could have seen the difference in size between my left and right when I started. After atrophy my left arm was probably about 2 inches smaller than my right. I wish I had taken some pictures....

Phase IV Day I. (9/20/2010 Monday):

1. Incline Bench: 3x5 @ 115 lbs.
2. Sternum pullups: 3x5
1. Reverse pushups, feet elevated: 3x5 (adding weight next time around)
2. Incline dumbbell press: 3x5 w/ 45 lb. dumbbells. (This one felt a little awkward, I haven't done any sort of dumbbell presses since my deltoid tear.)

Phase IV Day II (9/21/2010 Tuesday):

1. Front squat. 3x5 @ 155 lbs.  (I'm finally getting comfortable with it. I'll be moving up around 10 pounds on this one each week)
2. Negative Leg Curls: 3x5 w/ 104 lbs. (on machine, I think I'll try them on a bench with dumbbells next time, I'm just not feeling it on the machine at the rec center.)
1. Dead-Lift: 3x5 @ 225 lbs.
2. Glute Ham Raises: 3x5 (obviously not natural, still not strong enough for that. I had some padding from the thing I was using just above my knees that allowed me to do them on my own. Still hurt like hell)

Phase III Day 24 (9/8/2010, Wednesday):

Got a chance to do hurdles again. 300m endurance work. Seemed fairly short, but the rest between subsets was really short. Just a walk back to the next starting point.

-Sprint 8 hurdles (full 300) out of blocks. (Roughly 44 or 45 seconds on this one, didn't get to see the hand time right.)
Walk to seventh hurdle.
Sprint last 6 hurdles.

Walk back to 4th hurdle. On the walk back I started dry heaving, then I threw up bit... and then I dry heaved some more. Took a short pause when I was feeling better and went again.

Sprint last 3 hurdles.
Walk back to 2nd hurdle.
Sprint from 2nd hurdle into finish.

-Cooldown jog and stretching.

Quote from: Zetz on September 07, 2010, 11:54:55 pm

That's way tight!

Actually, this is an addition to Phase III Day 23: Lift tons of heavy gymnastics equipment off a big truck and move into leased building for my friend's brother's new gym. (Which will open Monday, and I might just end up going once in a while)

awesome, if i had access to a gymnastics gym you bet your life i'd be in there.. i love all that stuff those guys do but i'd need some foam pitts / spring mats to get comfortable with, can't bring myself to try that stuff on grass !

sounds like fun

The whole flooring is spring mats. The stuff gets heavy fast when you pile it together. I have some nice scrapes on my arms from a couple times when the boards slipped a little while we were unloading their truck.

Quote from: adarqui on September 07, 2010, 11:02:45 pm

ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

True. Jimmy's a great dude. Super friendly, helped me a TON with my squat, DL and bench form a while back and got me into the whole trigger point thing. When he's bored in between client training sessions he does one-arm handstands or kip-free muscle-ups on the pull up bar. He got voted best personal trainer in DC this year, too (in the City Paper, I think, or maybe the Washingtonian).

What I'm saying is, I want to be like Jimmy when I grow up, but with better hops.

I just wanna do all the sweet bodyweight stuff he's doing. His hops are more than good enough for high school athletics. haha.

^^^ = http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/

EDIT: Keep in mind that he's 5'8" or so and has never trained for explosiveness at all until he started oly lifts this summer.

Crazy man ^