Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = none really, right toe a bit
FATIGUE = none

- tennis w/dad x an hour or so
something fucked up with my backhand, was hitting unforced errors all over the place. started to correct it toward the end but i don't really know what i was doing wrong, felt pretty normal. whatever, nice to play.

- stretch

- some tennis ball rolling

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = left butt something or other, hip a tiny bit, right toe
FATIGUE = none

- warm up

- DSVJ x 6

- DLRVJ x 18-20
mostly pretty bad, switched hoops right toward the end and immediately started jumping better. that end of the gym was better lit, maybe that had something to do with it? no idea. then hip flared up and that was it. no sense pushing something nagging like that.

- jump squat 3 x 2 x 95

- squat MSEM 2 x 3 x 315
pretty strong, stick with this next time

- handstand futzing about, weighted sit ups

- stretch

deadly serious, mattyg. i started a thread where i substituted "lol" for part of the guy's name because i think he really brings a lot to the table that we can all learn from. more beautiful, hilarious, very serious bullshit right here. mad respect, the dude has no shame:

#1. Topical creams decrease pain faster because they are fast absorbing and target vascular tissue. Creams can allow you to train harder or to recover faster. To accelerate progress, take creams 45 minutes before training.

#2. Stay away from Voltaren--it is a pain killer, but it also reduces protein synthesis and delays recovery. Stay away from anti-inflammatories too (NSAIDS such as aspirin) because they will delay the healing process.

#3. Pre-bag supplements for your clients when you put them on a protocol. This will increase adherence to the protocol and removes the chance for errors when taking the pills. High-end clients or professional athletes don't have time or care about counting out supplements. And, when you make $30 million a year it's not worth your time. Hire a 10-year-old to pre-bag your supps, or a retired person who will be happy to have the extra cash and can bag supps while they watch "The Young and Restless."

#4. Pollution is making joints degenerate faster. Sinew Plex is one solution because it triggers the connective tissue to start feeding itself. Sinew Plex reduces trigger points, and it has been clinically shown to improve flexibility (following an injury) by 230 percent. It can also reduce pain by as much as 43 percent and help with repetitive-use injuries such as carpal tunnel.

#5. Almost everyone's deficient in vitamin D. Get vitamin D tested because the ideal dose will be dictated by your results. We tested a class in Phoenix two years ago and the average result was 14 to 18 nmol/L. Recommended levels are over 100. I had the highest at 88, while a guy who worked outside all day in the sun in San Diego had the second highest level at 53. People from the UK had 14. Here's a gem: Replace vitamin D faster by taking 100,000 IUs twice a week. To read more about the benefits of vitamin D go to 25 Excellent Reasons to Take Vitamin D.

#6. No one should be eating gluten--that's no gluten whatsoever in the diet. Are we clear?

#7. After surgery, it's very, very important to decrease pain because the pain will result in elevated inflammation. This will cause more pain and delay healing.

#8. Vitaman C, such as Uber C, will not only improve cortisol response but it builds connective tissue. Proper hydration and mineral balance will restore flexibility around a joint after an injury.

#9. Triplanar movements (moving in three dimensions) are essential because neurologically you're not wearing the system down. You get great neuromuscular efficiency from heavy weightlifting, but sports-specific movements in three planes are critical to avoid neuromuscular fatigue. The brain doesn't remember muscles, it remembers movements.

#10. When treating an injury, never compromise a diagnosis by looking through a straw at the injury. Rather, use a multifaceted approach to diagnosis an injury because there can always be a factor that is distracting.

oh no, gary! watch out for number 2! voltaren's gonna kill ur musklez!

#1. The solution to pollution is dilution. Body fat at the knee is a reflection of toxicity level. When you put someone on a fat loss protocol the knee cap body fat measurement will initially go down. Then after about three weeks it will go back up because the liver is going through detox and the liver toxicity causes the fat percentage to increase at the knee cap until the liver has detoxified.

If you take a liver detoxifier and it works too fast, your body will shunt water from your GI tract to dilute the detoxification. The solution to better body composition is diluting the pollution in your body. If we flush too quickly we overload the liver, so we have to increase hydration to dilute the toxins.

Getting the body fat sites wrong will completely mess up your diagnosis. Subscap, pec, and triceps are the most critical sites for diagnosis. If you get these wrong, you'll put someone on a carb-intolerant protocol and it will just cause more problems.

#2. The only example I know of of vitamin D toxicity is when two explorers were stranded in the Arctic and they had no food. They killed a polar bear and ate the liver first because it's highly nutritious, but it also has astronomical levels of vitamins D and A (125 grams of polar bear liver has 50 million IUs of D3).

I've taken plenty of vitamin D in 100,000 IU doses and have never had a problem with toxicity. I had a guy from Dublin at the Heathrow Biosig who wrote the dosage I suggest down wrong and took 100,000 IUs a day for six month (you're supposed to only take the 100,000 IU dosage twice a week). His level was only 73 nmol/L--not nearly toxic and still very low (recommended dosage is above 100).

#3. Any time you have a brain disorder (dyslexia, down syndrome, ADD, ADHD) you need to take omega-3 and carnitine. I've had at least three students who had autisticchildren who were in special schools and they put their kids on omega-3s and their kids returned to mainstream schools. Two out of three of these autistic kids were measuring IQ at genius levels from high doese omega-3s.

Never give the carnitine after 4 pm because the kids will have too much energy. Do have the child take carnitine throughout the day. Give them six to nine grams of DHA fish oil a day.

#4. Fiber reduces bad belly fat. When raising fiber intake, do it slowly. Estrogen protocols don't work without fiber.

#5. If you have high levels of adrenal fatigue, you have too much cortisol at the wrong times. Cortisol can be your friend and can be your enemy. Large amounts of cortisol give you energy, so cortisol in the morning is good. Androgen and cortisol have to be produced in the highest quantity in the morning. What all this means is that sometimes it's good to have high cortisol and sometimes (at night) it's bad.

There are adaptogenic herbs that will effect the hormones in a positive way meaning that if you are low in a hormone like cortisol, an adaptogenic such as holy basil will bring cortisol up. But if you are high in cortisol, holy basil will bring those levels down.

I had a client who had sky high cortisol and was fat. I asked him what was going on in his life, what was stressing him out. He told me he and his wife had both lost their jobs. That's a highly stressful situation and stress causes huge spikes in cortisol meaning that getting a job was probably the best fat loss protocol possible.

#6. When I give you a dosage rule it is true for 68 percent of your clients. A greater dosage is needed for 16 percent of the population and a smaller dosage is needed for 16 percent. In 99 percent of the cases when a person takes a supplement and it causes nausea, it is a case of toxicity--the supplement is toxic for the body.

#7. If you take licorice, monitor blood pressure because 6 percent of the population will have elevated blood pressure. Also, 6 percent of women will have psychotic episodes on licorice. These two side effects are unrelated because the licorice is targeting different genes in the body.

#8. In breast cancer there are six variants of breast cancer genes. If you have all six variants and take vitamin B everyday you will have less risk of getting cancer than someone with no breast cancer gene who has low vitamin B status.

#9. Skin cancers manifest themselves in places not exposed to the sun. Skin cancer is not caused by sun exposure. Sun screen causes cancer because of the chemicals found in them such as parabenes.

#10. Every single cell in the body has receptors for thyroid hormone, omega-3s, and vitamin D. If your thyroid is low by 1 percent it affects your metabolism by 6 percent, meaning that if your thyroid is low by 10 percent, your metabolism will be slowed by 60 percent.

i dont think blade-runners should be able to officially compete with 'regular humans', on a national circuit.. i do however think they should be able to unofficially compete with them.. so even if the blade-runner wins the event, he doesn't really win, his stats are placed on some other event listing.. ie, pistorius beats wariner, but it wont count officially as him beating wariner, wariner still wins the event.. but pistorius wins in the 'cyborg category'.

if that makes sense..

my problem with just flat out not letting pistorius compete, is that, he's a freak with insane dedication/desire to run, he should be allowed to run in any of the event prelims against anyone imo.. maybe not the finals, because he'd be taking someone elses spot.. but this guy should be allowed to run in prelims in any event on the planet. there's not many people like him, and there won't be.. most people who run on blades will never reach his kind of speed, guy is an animal.

wheelchair marathoners are in the same spot as he is, IMO, and they compete in a similar way to what you're suggesting: they race in the same races as regular marathoners and their times are just counted separately. the problem with pistorius is that his entry into the competition takes a spot away from a regular athlete. there are only 8 lanes, after all. you can get 15,000 people running a marathon and dozens of elite or near-elite. no one is taking someone else's spot.

No worries about the English. You pretty much nailed it there, Mr. Fyrretrae.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = glutes and hamstrings
ACHES/INJURIES = left butt something or other, hip a tiny bit
FATIGUE = moderate to high

- warm up
extra time

- sprint 2 x 10y
fucked up right toe, not worth pushing through the other planned sprints

- DSVJ x 6-7

- DLRVJ x 6
first jump not bad, slipped on second jump, fml

- MR half tuck 3 x 20

- squat MSEM 3 x 295, x 305, 2 x 310
nice, but some sharp mild pain in deep in left buttcheek, as mentioned above

- OHP 5 x 85, 5 x 95, 6 x 105
a few reps left in the tank

- chin up x 9,8,5
likewise

- stretch

This week just sucks at work. Work outs have suffered as a result but I'm okay with it. Will get back on a normal schedule the week after next and can keep making progress from there. 

i dont know why but i have never felt any pain on shoulders or upper back while doing front squats, even though i used crossed arms stand.
But somethimes i feel they put much presure on the calves

obviously, your calves are lagging and you need to do more seated calf raised.

#9 PG in the country for 2013 and the only one in the top 24 listed under 6'. also, he's from maryland.

nasty.