Adarq.org

http://leangains.com

AROWE WORKOUT PLAN DAY 1

BW = ?
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
15y x4

- dj (18-24") : 4 x 8 (18")
hip tweaking immediately. fml. tried to massage/stretch it out but fix was temporary, tweak always came back.

- squat : 3 x 5
started warm up but hip kept tweaking.

- BSS : 3 x 5 each
tweaky tweak tweak

- light calf raise: 4 x 5
was discombobulated and pissed off and had been at the gym for 90 minutes thanks to all the stretching and massaging and long rests, so i just left

- core

- stretch

ARowe plan day 1, abject failure. 

Didn't want to start a new thread, but adarq.org's getting some more love on CF's forum. Too bad it's from one of the dumb posters on there that's always getting shat on, though.

http://www.charliefrancis.com/community/showpost.php?p=246175&postcount=102

I go forward on my pogos but when I try to stay in one place I end up losing my balance. Gotta work on that.

Also, once I dunk, I think the next goal will be competence at C&J and snatch.

Quote from: LBSS on February 17, 2011, 09:58:07 pm

not enough information for reasonable/useful recommendations. see my signature for details.

I looked at it and it was way above my head. What kind of information do you want

Fair enough. Here's a basic nutrition plan:

1. Are you trying to gain or cut? Do you want/need to do it fast or can you take your time? You may be able to do both at once if you're very flabby right now, but past a certain point it's pretty freaking hard to do both.

2. Track your diet for a few days, figure out from that how many calories you take in on a normal day and on a training day (if different). Then, based on the goal established in step 1, adjust target caloric intake up or down 500 calories or so.

3. Figure out how many grams of protein you need. To do this, multiply your lean body mass (total weight - fat) by 1-1.5 or so depending on goals. Multiply that number by four and subtract from total calories.

4. Split the rest of your calories between carbs and fats. If you do a lot of cardio, more carbs less fat. If not, less carbs more fat.

5. Make sure you get plenty of fruits and vegetables.

6. Profit

An example, to make things clearer:

1. Trying to cut fat.

2. Tracked diet and my daily intake is about 2800 calories. That means my target for daily intake should be about 2300.

3. I weigh about 180 pounds, at 20% body fat. That means I have 144 pounds of lean body mass. Protein intake should be about 173 grams. That's about 700 calories, so I have 1600 to work with.

4. I hate cardio, so I don't really need that high a carb intake. I'll try 60/40 carb/fat split and see how that works. That'd be 640 calories from fat and 960 from carbs. In other words, 70 grams of fat and 240 grams of carbs.

5. I surely know how to eat.

6. $$$$$$$$$

That's really, really basic and there are all kinds of nuances and shit. But you need to know all that info before you do anything else.

IMPORTANT NOTES

Don't get caught up in micromanaging your macros. Unless you have a very precise food scale and lots of time, you're just going to be approximating anyway. Pretending that you can track your intake to tenths of a calorie is retarded.

Mess around with things and see what works best for you. You might do better on higher carb or on higher fat, nobody knows.

You need more protein when you're dieting, to preserve muscle.

BW = 172.0
SORENESS = a little bit in quads, low back
ACHES/INJURIES = left hip
FATIGUE = low
DIET = solid

s2: power

- RATING (X/10)

- warmup

- 10 yard dashes x 5

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
did a few warm-up jumps at like 80-85%, helped a lot. then did ME jumps x10-12 and only got 30.5-31 but it was consistent and felt good. happier. there were people in the gym, too, which usually kills me.

- ME MR halftuck: 5 x 5
fuck halftucks

- ME MR pogo: 3 x 5 10

- SQUAT: 4 x 5
285,285,285,285 == hip tweaking a bit, depth not as consistent as usual but felt pretty good.

- S1: dips @ 3 x AF
+38 x 10,10,10

- S1: pullups @ 3 x AF 6 x 5


- OPTIONAL: CORE (Y/N?)
N

- STRETCH
and roll

some nice t-dub footage (well bad cam) from great angles.. man o man.