Adarq.org

Thanks joejoe22   for the support.

110223 First time giving Russian Squat routine a try(in powerlifting club)
Target Set: 160-166 @ 6 X 2
60kg 1x5
90kg 1x5
115kg 1x5
135kg 1x2
155kg 1x1.7
165kg failed
Set 1 - 165kg 1x2 (Use knee wrap)
Set 2 - 165kg 1x2 (felt better)
Set 3 - 165kg 1x2 (Pok Sir is spoting me, low enough for 2nd rep)
Set 4 - 165kg 1x1 (barely made it
Set 5 - 160kg 1x2
Set 6 - 160kg 1x2

I spend so much time on the squat rank, I don think i can repeat this in a regular public gym...
and after discussing with adarq, i am goign to give smolov jr waveloading routine a try.

Chinese latter mean

Proud & Brave 

- the G logo is just a clipard art from google (which i try to avoid)
- the Old logo is diesnged 3 years ago, where 90% of the teammate is gone/changed already (which i try to avoid)
- the V logo is a replica from Nike Pippen logo.

110215 New Adarq Program followed Day 4
MR tuck Jump
- 5 X 10  

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 2x10, 1x7 (Tough near the end)
- FrontPull: 120 3x10  

Squat
-260lbs 3x10  (No warm up)

Deadlift
-205lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
1x35,31,30  

Thanks for Adarq for the feedback:
60 min of cardio per day will really test my time managment skill.  I had still not able to Lift weight and Run on the same day.  I had thought about it, but usualy too lazy to do it, I got off work, go to gym, eat dinner, sit infront of tv.. and think about running but never did run.  

I try to limit my eating with oatmeal lunch and apple brakfast now, but my job require me to have 2 businese lunch this week, and -I have to eat with my father in law and stuff.. it is hard to control my eating.  
The 4 laps 30+min run is harsh for me, and I do not have a rope for jumping still, anyway it is more of a time management problem that i need to fix.

My calf always act the same, every time I start doing calf raise to failure, it will get sore to the max, and the soreness remain for week or 2, it just stay sore painfully, and it is painful even if i just rub it.  It is probbaly my 3rd or 4th time experiencing this same cycle.  It will go away if I continue to calf raise just as the past.  Like u said, it must be too weak.

BTW. My weight remain constant still...  


110209 New Adarq Program followed Day 3
MR tuck Jump
- 5 X 10  

Squat
-88lbs 1x10  
-248lbs 3x10  (Tough near the end)

Bench Press/ Pull down Sub Set 1
- Bench: 156lbs 1x10 (Tough near the end)
- FrontPull: 110 1x10  

Deadlift
-155lbs 1x5
-205lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
1x30
2x40 (cramps at the upper hamstring near the end)


1102010 Weight Lost Running  - Day 7 37 min running non stop (4 laps @ 11:40pm )

1102003 Weight Lost Running  - Day 4 35 min running on chinese new year day 11pm!  (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running  - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs... 

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me.  Since it is my first time doing that routine, everything is a bit light.  I will do it again tonight.
Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like  once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.

110120 Day B
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
115lbs.....1x8
JS
115lbs.....4x3
ES
205lbs.....1x3
227lbs.....1x3
249lbs.....1x3
271lbs.....1x3
293lbs.....1x3
313lbs.....1x5
313lbs.....1x4.5  failed
205lbs.....1x10

Total.....11418.5lbs

110121 Weight Lost Running Begin - Day 1: 40 min run at 11:15pm

110122 Weight Lost Running - Day 2: 36 min run at 11:20pm

I got really Sick after 010123 basketball training,  caught a serious flu and have to stuck in bad for 2 days.  Still caughing and stuff for the rest of the week.

110127 Too man holiday, and i am so sick... fuxk
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
95lbs.....1x8
JS
95lbs.....4x3
ES
185lbs.....1x8
255lbs.....3x5

Total: 6995lbs
I felt too sick to continue this training session...


Current Record for HK in squat @ 82.5 kg with squat suit is at 207.5kg
My current PR without Gear is 174.5KG with out lifting Gear (2.02 BW squat)
I still got quite a bit of gap, and i need to reduce my weight by 10lbs as well.

LanceSTS Suggested me to check out this site from TVS.

I spend a good 3 hours reading here and there...
i got to say.. I am not learning much.. things seems much more complicated where where i was coming from (Term Vert, TVS)

however.. i think i should take the time to learn something new... i had spend enough time training with what i already know...

I should train with a more detailed scientific method.  I hope to get that here

(btw, i notice many people have accounts here as well as in TVS... and most people post journal over in TVS, I did kept a long history of journal over in TVS and probably wont move around.   I also notice KellyB posted quite a bit of message here as well .. is their any connection bettween the 2 sites? )