Adarq.org

acole14, props! that is sick, good job man.. i like the wooden ones.. look 'vintage' ahah.

here's mine, never linked it:

http://www.youtube.com/watch?v=tVt1HrBgCEc

http://www.youtube.com/watch?v=fREo6kHpzbM

pretty cool how we make vertec's :F

videos private now.

cutting carbs causes water weight loss, so that you've been drinking the same amount doesn't really matter. 4L seems like a lot, btw.

WEIGHT: 179.5
SORENESS: none
ACHES/INJURIES: bigass knot in left upper back, just inside my shoulder blade about level with the point of my scap
MENTAL STATE: tired, kind of out of it. i got sick on sunday and am still a bit under the weather. took longer than usual to get over the jet lag, too.

- warm up

- depth jump x 2,2,2
yyyyyikes.

- SVJ x 8
yyyyyikes. last jump best at about 25", but these just felt very slow.

- squat 255 x 5,5
easy, but not as easy as it should have been

- OHP 95 x 10+3+3+3+3

- pull up x 10+3+3+3 (+3)
couldn't remember whether i'd done all four drop sets so i did a set of 3 later just in case

- SS1: ab roll out x 10/band pull down x 20
- SS1: paused leg press calf raise 345 x 20,15,15
- SS1 info: 3.5 rounds, 30-90s between exercises

- stretch
not a full session: a friend rolled in who i haven't seen in a while and who might be moving away soon so we chatted for a bit and then i had to go to the grocery store before it closed.

 

fwiw charlie francis was a big proponent of lower back strength as key to fast sprinting. i think it's in "speed trap" where he describes ben johnson's erector spinae as "the size of a man's forearm."

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: right bicep unhappy during chin ups, damn i have shitty IR
MENTAL STATE: jet lagged, little crisis of confidence before showing up but glad i went

- warm up

- SVJ x 10
bad, one 25 and everything else ~24

- squat 275 x 5,5,5

- RDL 135 x 10,10

- DB bench 50s x 12+8+6

- chin/pull up x 10,6,5,3,2

- stretch

first workout back always blows. i need to get back on a basketball court, like soon.

god i could fucking kill you. dunking with two hands from a standstill and it doesn't even look like you're trying.

/pity party.