Adarq.org

Floyd mayweather says regarding trump about grabbing a woman by the p**y as real man talk. 

http://nypost.com/2017/09/14/mayweather-only-real-men-talk-about-sexually-assaulting-women/

i consider myself a "real man" and I don't talk like that.. i don't like being around people who do, either.. I also don't know many people who talk like that, though, the ones I have known who say shit like that, are usually assholes. There's an enormous difference between "damn that girl looks ridiculous", "who's that, body is crazy" etc, versus: "i'm a superstar, I can walk up to any chick and literally grab them by the pussy, they'll let you do it when you're famous". Tons of athletes came out after that and said, "that's not how we talk in the locker room", i'm sure a few do, but most "real men" (respectful), if they do say something, they try and NOT make it sound like something coming out of a sexual offenders/predators mouth. Justifying such trash is not sending a great message, especially when he has 2 boys & 2 girls.

ya he's said alot of lame shit lately, maybe he's thinking of running for president?

i saw some other video of him telling people to protest that they are just wasting their time, could be out building a business & thinking up ideas etc.. was just a bunch of lame shit. That "stop standing up to injustice and go do something productive" mindset is fucking annoying.

stupid floyd. perhaps the greatest boxer of all time though.. 

Quote from: fast does lie on September 14, 2017, 05:37:33 am

Quote from: maxent on September 14, 2017, 01:50:28 am

BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

morning

- GMB warm up
christ i'm stiff

nothing else since sunday. didn't get home from work until 10:30 last night. hoping for a run tonight. shoulder is in a bad way despite rest.

evening

- run 4km in 21:02
road. knee still noticeable but lessening.

- stretch

shoulder always feels better when i'm sweating.

good news on the knee, and shoulder tbh .. if the knee keeps improving and allows you to get some more runs in (if your work schedule allows it), i'd be curious to see how you'd feel if you bumped up the run frequency a little. Could really loosen that shoulder up. These light runs & eventually some light intervals (relaxed/very submax 100's with walk back recovery) could be just the thing to promote more healing/adaptation.

jump rope can be pretty intense on the shoulders from my experience, and you'll get more ROM during running .. so i'd personally try and get more light runs in (if possible) & see what happens - as long as the knee isn't made worse by the runs of course.

personally i'd try to avoid ultimate for a bit, just to help try and not aggravate it alot. :/

peace!

first rep is my fav. 

09/13/2017

bw = 151
soreness = none
aches/injuries = some aches here & there with shins (after walk), feet, back of knee
feel = good

wakeup = 7:30 AM
- better
- woke up at 6:30, then 7:30



diet:
- 7:30 AM: 1/2 pre-made coffee drink, water w/ lemon
- 9 AM: workout: walk+run+bw
- 10:30 AM: water+protein
- 11 AM: dragon fruit, lemon grass green tea, 1/2 orange/tangerine drink
- 5 PM: 4 eggs sunny side up with salt/pepper, avocado
-- came out ridiculous .. heaven
- 6 PM: water w/ lemon
- 7 PM: workout: bw + run
- 8:30 PM: water + protein
- 9 PM: water w/ lemon, 2% milk (new milk brand, sucks), 3 x banana, 2 x hearth bread slices
-- organic valley, lactose free, 2% .. :/ sucks. made me feel pretty shitty





hot.



stretch: before bed
- quads throughout the day
- soleus during dishes
- everything before sleep



walk+run+bw:

walk: 2 mi

run: 3 mi light (7:48, 8:11, 8:40)
-- nice and light, was way faster in the first 1.x miles, then i went around that big slow turn and my pace dropped .. reminds me of old times, working on my 5k.. hah.
-- walking fast then transitioning into a light run feels pretty amazing

bw:
- ng pullups: BW x 8 + 2 dead hang
- full dips: BW x 10





bw+walk+intervals:

bw:
- ng pullups: BW x 10 + 1 (dead hang)
- full dips: BW x 10

intervals: moderate speed with long recovery: 3x420m (1:21,1:22,1:14), 2x290m (49,49), 210m (35.5)
- one of the ~420m's was at 1:14 (4:48 min/mi pace)
- felt crazy fast, even though legs felt weird because of being a bit carb depleted.. mostly relaxed but some hard intervals.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(13,]
- total: 7794m
- TODO: 9/7
- TODO: 9/12

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly")]

surprised at how bad this looks considering how athletic Joshua is, and how fast he can sprint.

He's obviously struggling dribbling the ball & jumping though.

<a href="http://www.youtube.com/watch?v=L8V53bMJW0c" target="_blank">http://www.youtube.com/watch?v=L8V53bMJW0c</a>

Dude,

I'm 36. Still jumping as high as when I was 25. Only difference is that I'm a lot heavier, and need to drop a lot of fat (I was heavy squatting in the Rippetoe era). Don't worry about age. Keep training, but don't force it, it will only lead to injury, I've been down that road. As long as you keep training, vert will improve. But take your time!

Also, in my humble opinion, full squatting isn't the only way to jump really high. There are tons of other exercises to achieve the same.

Keep it up

nice!! and x2

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

x2 x2

Quote from: seifullaah73 on September 13, 2017, 06:10:15 am

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

Hmmm interesting, Joel Smith does come up with many fancy workouts .....

x2 .. he utilizes some stuff from Schroeder, inno-sport, WGF, & gait guys, but he's not a full blown brainwashed cult member that's for sure. Joel seems to sprinkle some of those "fancy" exercises which he finds most effective, on top of the basics, which is why he will most likely continue to be successful. It's when people dive into the "magic" empty pool head first where they get destroyed. It's the reason I left the DB Hammer forum so long ago. I realized that forum was toxic poison, people becoming convinced of some system by some "artificial coach", training humans like they are intricate machines, using tons of protocols & exercises which have not been fully vetted or refined. Plus much of it drew from ideas created by Jay Schroeder and such. I'm sorry but I personally have a very hard time digesting ideas & concepts from someone who is a compulsive liar, no matter how good they sound. That DB Hammer forum was one of the worst things that happened to my brain as an athlete and at the time, a coach. /rant

The WGF Forum was even worse. That's where that LDISO fake coach promoted 5 minute isos all day long.

One day we'll probably uncover a plot by Putin to ruin American athletics, and his bread & butter: variations of isometrics & snakeoil salesmen.

I'm curious to see what Joel does with "overthehilldunker". The first video he dropped, looked very inno, which worries me a bit. But we'll see.. Hoping for success obviously.

Quote from: fast does lie on September 13, 2017, 06:28:41 am

Quote from: seifullaah73 on September 13, 2017, 06:10:15 am

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

Hmmm interesting, Joel Smith does come up with many fancy workouts .....

Fancy workouts are good too when you need them. You almost certainly don't need them yet, though.

x2

some advanced fancy stuff like drops, high box depth jumps, single leg bounds, banded/chain accommodating resistance, can be very effective. Some less fancy stuff like low level reactive work can be very effective also, such as stiff leg pogos, MR tuck jumps, double leg bounds, line hop drills, med ball throw variations, plate swings, etc.

most people wouldn't even consider that fancy, because people are just inundated with fanciness everywhere. But to me, even those things fit somewhere in the fancy category. The basics for athletes, runners, jumpers, and sprinters are sport specific skill training (if applicable), basic lifts/strength exercises (bilateral lower body push (back/front squat), unilateral lower body push (lunge/bss/stepup), upper body push (bench/overhead press/dips), upper body pull (rows/pullups-chins-etc), and some assistance rdl/curl/calf raises etc), cardio, running, sprinting, jumping, and focusing on things like body composition, nutrition, sleep, progress tracking, nutrition timing, training timing, flexibility/mobility etc.. so, just some fundamentals and learning how to put them together for ones self & ones life constrained to things like school, job, family, responsibilities etc. A good coach can definitely help, but most of us on forums like this don't have a coach and probably don't want one, there's a "figuring it out" aspect that lots of people enjoy. Also, obviously there is room for adjustment and inclusion/exclusion of some things in the exercise department, specific to ones sport/goals etc, but to dive into routines which comprise a majority of "fancy stuff" without having a good understanding of improving these basics, is a major problem IMHO.

so when I speak about fancy stuff, it's pretty much anything that falls out of that tiny core framework. The thing is, that core framework is so important. People want to rush into the "fancy stuff" without addressing their sleep patterns, nutrition, timing, core lifts, etc. This is where S&C falls apart in my opinion. That core framework has so much potential for growth it's incredible. Really drilling down on it and figuring out how things fit together, per individual, is just so incredibly important. Everyone wants to do the fun stuff, but IMHO, from what i've seen and experienced, it's the mastery of the mundane which gets you the real results. Monotony, mundane, boring, those are important attributes of good routines it seems.

edit: I'm guilty of many of the things I mentioned above!! I've also gotten it "right" a few times, and when I get it right, it's usually pretty simple (definitely monotonous) with nearly everything falling in to place.



dno went off on some tangents.

pc!

12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.

about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:

<a href="http://www.youtube.com/watch?v=f0ppitgczvQ" target="_blank">http://www.youtube.com/watch?v=f0ppitgczvQ</a>

you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.

the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.

pc!