Adarq.org

ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

I'll keep that in mind.

Phase III Day 22 (9/6/2010, Monday): Labor day's got me out of the weight room. Decided beach volleyball with some friends was enough for the day.

Phase III Day 23 (9/7/2010, Tuesday): Yesterday I started feeling pretty sick. Full blown cold today, energy is drained. Diet is greatly improved over the last few days though. Meals are more consistent. I've settled for doing a couple sets of one-armed pushups and pistol squats throughout the afternoon kind of like the Naked Warrior by Pavel describes. Towards the night I'll probably try to work on getting handstands down now that my shoulder is better (for the most part)

Thought I might share some of these with you guys. Let me know what you think.

http://www.beastskills.com/ This one has some sweet tutorials I've been looking at.

http://www.dragondoor.com/articler/mode3/232/ <--- pretty awesome in general.


 

I think I'll measure mine tomorrow. It's probably in the high 50s.

9/5/2010

resting heart rate = 43

WIN

I like how Jon Edwards breaks the world record, gets really excited... and then does it again by 13cm and has a face that says, "oh... well, that's nice."

The idea of the 2x4/3/2 is exactly that. Get as strong as possible for the next phase. I'm going into the last week of 4/3/2, i'll have a bit more than two weeks of this.

Workouts will be split into 4x per week, 2 days upper, 2 days lower. Each workout will be super-setted. (Move from A-1 to A-2 before resting 90 seconds.

I won't bother writing all of it down. Here's a screenshot of the page. This is exactly what I need to be ready for. My nutrition is what I'm most disappointed in, I need to get back in the habit of having food with me all the time.

Moment of truth. This is what's happened since posting my last stuff....

I've been a total pussy. I've lost some motivation on both nutrition and my routine. Here's what I've done about it.

Last week I didn't do the last of my workouts. My hamstrings felt like they had been abused a bit much after hurdling. But Monday I got back into it. I'm not gonna try to B.S. the stuff I don't have written down. Here's what I've done since then as far as lifting. I won't bother trying to remember my running and home workout stuff.

Phase III Day 15 (Monday 8/30/2010):

Bench Press: 145/150/155 and 150/155/160 (I actually finished bench this time)

Trap-Bar Deadlift: 215/235/255 and 225/245/265

Cable External Rotations: 2x10 w/40lbs.

Barbell Rollouts: 2x10

Phase III Day 19 (Friday 9/3/2010

Box Squats: 175/185/195 and 185/195/205 (yippee)

Pull-Ups: +20/+25/+30 and +25/+30/+35 (Last set actually felt easy, I might try going for 40+ lbs. for my last two rep next week.)

Pikes: 2x20

Cable Rows to Neck: 2x10 @ 130 lbs.

The same disappointment I felt with myself after the state 4x400m has come back to me. Next week will be much better. I'll start waking up earlier again so I can have time to make my giant breakfast and prepare some food for during school, seeing as how school lunch provides such crappy nutrition.

8/26/2010 Phase II Day 11:

Skipped my lifting for shoulders today. Energy feels depleted and I haven't had much to eat today. After dinner I decided to do some handstand pushups against my bedroom wall. Felt like a pretty good alternative to the military presses I would have done today.

Hamstrings and calves are pretty sore. It seems like lately all of my previously under-appreciated muscles have been getting the most work and developing the quickest. I kinda like it, haha. Towards the end of the day I started feeling some soreness in my lats, which I can't really explain, we'll see how I feel tomorrow.

I leave you today with some pictures of 1.5 months of very slow progress. (noticeable.... no? If so let me know what looks better and what doesn't)