Adarq.org

20/10/18

Standing Press- bar x 10, 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 57.5 x 2
BTN Press- bar x 15, 15
Reverse Fly- 4 x 12 @ 5kg DBs
Standing BB Front Raises- 4 x 12 @ 20
Upright Row- 4 x 20 @ 20

21/10/18

30 min walk with the pooch

Ingram is such a moron. also, he kinda sucks.

This turned ugly, damn.

Look at how much respect people have for Lebron tho, he just comes in there bearhugs people and they chill.

I like Harden's response.. I mean doesn't look like he wants to fight at all. Nice.

There's a comment on the vid: "Lol Look at mayweather at 1:14".. lmfao, good eye. mayweather enjoying it thoroughly.

<a href="http://www.youtube.com/watch?v=8iA94g0A7lE" target="_blank">http://www.youtube.com/watch?v=8iA94g0A7lE</a>

Imagine getting bearhugged by Lebron. He does that and you're not going anywhere.

16/10/18

PM Hapkido class. Lots and lots of break falling. Trying to build up that body armour again.

17/10/18

Ab Circuit-
60s front, side, side plank (push up position)
20 bottoms up (like candle pose)
15 butterfly sit ups
60s rest
Repeat total of 4 times

This still sucks.

18/10/18

Nothing. Woke up and was sore AF from the hips to the knees

19/10/18
5.30am

Deadlift- Bar x 10, 60 x 5, 100 x 3, 110 x 3, 120 x 3, 130 x 3, 140 x 3
Straight Arm Pull Down- 5 x 10 @ 16
Face Pulls- 4 x 15 @ 7
Bent Row- 4 x 8 @ 70
Lat Pull Down- 4 x 20 @ 36
Seated Good Morning- 2 x 15 @ 20

2pm

Intervals- 4x600m with 60s rest
-10 min warm up and 10 min walk to cool down

Haven’t had a drink now for nearly 2 weeks and have only drank a handful of times in the last 8 weeks. Feeling pretty solid about that now. Not that I had a drinking problem (doesn’t everyone say that) but when I do drink I don’t do the stuff that allows me to get fitter, better, stronger, etc like eat properly, stretch or go to bed on time. Anyway, that’s now out of the way but I have let the bodyweight creep up a bit out of compensation. I.e. worry about one thing at a time. I’m hovering around 94-95 and really want to get back to the 90ish range with the potential to go under. Not going on a huge cut but will be more mindful of my eating over the next 4-6 weeks and see if I can’t get some good progress. I don’t feel that heavy but I do notice it in my suit pants and also when running and jumping. Also because #summer.

i'm so much weaker at that time as well.. but damn training at like ~6 AM feels so good.

how's teh back?

Yep. Legit feel on top of the world when you train early.

Yeah it's ok. It's all hip flexor related so if I stay on top of that I'm good. Sitting for 90% of the day doesn't help but I'm working on it.

02/10/18
BB Bench
7 x 7 @55 every 90s

Incline DB Flye
5 x 15 @8kg DBs

Incline DB Press
4 x 8 @ 24kg DBs

Cable Flye
4 x 15

Dips
Bw x 7, 4

Push Ups
Bw x 10, 9

03/10/18
Missed ab circuit. No other training today.

04/10/18
Deadlift-
7 x 7 @100 every 90s

Seated cable row-
5 x 12 @ 120lbs

Straight Arm Pulldown
5 x 15 @ 23kg

Face Pulls
4 x 15 @ 14kg

DB Rows
3 x 10 @30kg

05/10/18
Sprints
10 x 100m with 40s rest
3 x 400m with 60s rest
1 x 1000m
This was pretty nuts. Glad when it was finally over.

06/10/18
Didn’t do my programmed shoulder workout. Am the best man and MC for a wedding today and it was the grooms choice for training. We hit his gym and he had chosen chest and biceps for the workout. His trainer had us doing guillotine bench, machine flyes, incline bench, push ups, incline bicep curls and hammer bicep curls. All to failure with forced reps at the end of the sets. It was only 30 minutes but it was brutal and I couldn’t even lift my water bottle to my lips at the end of the session.

Wedding was a hit and had more to drink than I care to remember. I’m pretty proud though that I have only drank on 5 out of the last 41 days. Those days have either been bucks or weddings too.

07/10/18
3.5k hilly walk with the pooch

08/10/18
No training today due to back and hip pain. Was meant to squat which just isn’t going to happen.

09/10/18
Back squat-
Bar x 5, 60 x 5, 80 x 5, 9 x 5, 100 x 5 - went conservative due to back

Front Squat-
40 x 10 x 2 stopped due to back pain

Leg Extension
15 x 4 @ 41

Leg Press
100 x I (25 cr) ,  120 x 8 (25 cr) , 150 x 8 (25 cr),  150 x 8 (25 cr)

Weighted Lunge Walk
DND

Have been having some lower back and hip pain. Lots of it actually. All due to being slack with my stretching and mobility work. Got a decent half hour on my pvc roller last night on the legs and upper back. The lesson has been learned and this needs to be consistent.

Quote from: Coges on September 23, 2018, 08:31:23 pm

Quote from: Mutumbo000 on September 23, 2018, 06:54:07 am

Quote from: adarqui on September 22, 2018, 06:07:34 pm

Quote from: Mutumbo000 on September 22, 2018, 07:33:57 am

I'm not registered for American Football yet but the team I'm going to play for had a win today in the 2nd game of the season. They are currently 2-0. https://www.facebook.com/sdgc.oilers/

I'm not registered because I haven't paid the fees- it's different to rugby /rugby league where my fees and travel expenses were covered by the club.

whoa. 

It's cool seeing you respect the sport too (for so long). So many rugby fans i've seen, hate american football etc, which is annoying to me, both sports are incredible. Most American Football fans don't even know what rugby is I imagine, lmao. I'm sure they'd like it though. Americans love contact sports.

Interested to see what your thoughts would be after playing it in a league like that (if you do).

I imagine you'd be a good offensive weapon (WR maybe?) Also good on defense in something like safety etc. There's alot to learn in the sport though, probably easier to come in on an offensive role. Defense is crazy complex.

Yeah I've been to two training sessions so far. On Monday the session is focused on defence and on Wednesday the session is focused on offence. Apparently there are 29 defensive plays they run but I got told that they only used about 8 of them in the first game because those 8 players were working well.

On the offensive side on Wednesday they had me playing as a WR on the right side (X, Z or Y I can't remember) and it was fairly overwhelming. Since I'm not registered they haven't given me the play book but one of the injured receivers was mentoring me through the drills telling me what route I had to run when the QB was calling out the plays. Most of the noobs also have a playbook on their forearm as a cheat sheet but I don't have access to that either. I remember there was like 10 routes but 4 of them are ones most common e.g. hitch, pocket, rocket. I got told you run 75% speed until you make the cut and that's when you burst 100% and instead of thinking about it in yards it's better to think about in steps. Like if the route is run 12 yards straight and cut to the outside on a 90 degree angle you take 6-7 steps @ 75% then cut hard @ 100%.

My favorite route (once again I can't remember the name) is the one where you run 5 yards straight and then cut in at at a 45 degree angle to the middle of the field. Every time I was easily able to beat the defender but my hands let me down because my catching skills are poor + no gloves and a wet night.

It's a weak league but in my team there are a couple of players that have represented Australia Outback (the national team) https://en.wikipedia.org/wiki/Gridiron_Australia and a lot of others that play state. We have a couple of American ex-pats that play as well including the RB who is an African-American who ironically used to play JUCO for Ellsworth, which is one of the teams Indy plays against in Last Chance U. I did google his name but I couldn't find anything on him.

Edit- This is his fb page of the RB. https://www.facebook.com/sean.stewart.581730

I don't understand the hate for rival sports. I don't play table tennis but doesn't mean I hate the sport of table tennis it's just not something I'm interested in. I always see comments on facebook of rugby players making comments about American Football saying it's a soft because of pads and vice versa American Football supporters bagging the athleticism of rugby players. To me they are two different sports but I respect them both.

This is cool. If you can get around the waiting you'll love the game. I played a season when I was 15 for the Sherbrooke Saxons. Disappointed I couldn't continue but it just clashed too much with basketball.

Yeah I haven't played a game yet so I haven't experienced the waiting but I"m sure it goes quickly once you're there on the day. Do the Sherbrooke Saxons still exist?

Haha actually it doesn't. I played WR, cornerback and some special teams stuff. It was great fun but I remember having to be there an hour before the game for the warm up and then the actual game lasting over 3 hours. Makes for a long day when you're used to basketball being done in 60 minutes.

*edit- this is the scene in Melbourne now. Couldn't find any source for the Saxons although we are talking over 20 years ago.
http://www.gridironvictoria.com.au/clubs/

24/09/18

A) Squats-
3 x 5 @ 105
2 x 1 @ 130
1 x 20 @ 30

B1) Leg Extension-
4 x 15 @ 36
B2) Leg Curl-
4 x 15 @ 36

C1) Leg Press-
4 x 8 @ 80
C2) Calf Raises
4 x 25 @ bw

D) Lunge Walks-
4 x 10m @ 15kg

25/09/18

A) Bench Press
3 x 5 @ 70
2 x 1 @ 90
1 x 35 @ 30

B) Cable Flyes (started low and increased height of cables each set)
4 x 15 @ 6.8kgs each side

C1) Incline DB Press-
4 x 8 @ 22kg DBs
C2) Push Ups-
4 x 5 @ bw

D) Lying Cable Pullover
4 x 15 @ 16

E) Dips-
BW x 6, 5, 4

F) Push Ups-
BW x 15, 5

Welcome back mate!