Adarq.org

high rep nation day.


12/29/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, adductors moderately, hamstrings slightly, left calf slightly (i think this is more to do with those heavy calf raises two days prior, tightened my calf up - need to stay light)
aches = right hip flexor slightly
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

12 PM

- big bowl of cereal + 2% milk + honey
- 2 x banana
- green tea



Food

4 PM

- smoothie + whey protein at whole foods
- pepperoni + olive pizza

great meal



Session: Evening

5:15 PM

bent y-t-w's: 15 each

barbell half squat:
- semi-wide stance
- 45 lb. x 30
- 135 lb. @ 3 x 10 (warmup)
- 135 lb. x 60
-- rep breakdown (breathing/regather between reps->): 30, 5, 5, 5, 4, 1, 5, 5
-- mostly fast reps early on so not complete extension on the way up, kinda like nfl combine style: after the initial burst then every rep is extended.
-- arms dead at the end

funny, wasn't sweating before.. sweating alot after

neutral grip pullups: BW x 8

barbell half squat partial mini's at the bottom:
- 135 lb. x 60
- very small little reps at the bottom of the half squat, feet close together

barbell rdl:
- 45 lb. x 20
- 95 lb. x 10 (warmup)
- 95 lb. x 30

standing barbell overhead press:
- 45 lb. x 25

standing barbell curl:
- 45 lb. x 25

barbell calf raises: toes elevated
- 45 lb. x 60

standing single arm db overhead press:
- 30 lb. @ L=15, R=25

single arm db curl:
- 30 lb. @ L=12, R=12

CoC filed down trainer crush:
- 4 each hand
- a few full closes with right hand
- a few almost closes with left hand
- progress

HRN is making a comeback... 135 lb. x 100 will be dope. Next session i'll probably go back to 10 x 20 etc .. but i'd like to also mix in RDL + calf raises.
- half squat: 5-10 x 20+
- rdl: 5-10 x 20+
- calf raises: 5 x 50+
- something like that? I got to figure out how to get my "fix" in and still get some variety in. Something like this would be fun also:
- half squat: 5-10 x 20+
- barbell curl: 5-10 x F
- standing barbell overhead press: 5-10 x F

SWOLE AF!@!)$!@($)!@$(

 



Food

6:30 PM

- 2 x 2% milk
- 2 x banana



Food

9 PM

- 6 x eggs + 2 english muffins
- propel
- blue corn chips + fresh hot salsa



Food

11 PM

- vegan fudge brownie
- 2% milk



Food

3:30 AM

- ensure




3 AM: bit my fingernails so bad, fml.

Merry Christmas & Happy New Year to everyone reading my journal!

same to you man!!

The last week I haven't trained as I've been enjoying the holidays and had my girlfriends sister and family over from Brisbane so been busy entertaining/drinking. It's been good. I've got a couple of weeks break from work so been making the most of it. Probably put on about 2kg/5lbs from all the alcohol and food I've been enjoying, but there's always 2017 to get back into training and good habits.

seems like you're having fun with friends & fam, that's worth more a few weeks of training.

turn it up (safely) in 2017!! big gains/PR's.

peace!!

Are you trying to put on size now?  Seems like you're eating way more than you were before.

nah just hungrier from the lifting & longer runs, i think.

i mean i guess i'd like to put a bit more meat on my legs/hips to give me more potential for power, but i definitely don't want to get 'heavy'. I'd like to get as lean/big as I was when I dunked, which is weird when you think about it.. I was leaner (~145 lb. @ ~8% body fat with bigger legs, and just more muscle in general).. vs now (~150 lb. @ ~12% body fat).

I think all of the lifting I did back then definitely helped me shed that extra layer of fat.. and also made my legs bigger (obviously  ).

I don't really think i'm eating much more than I was, but i'm definitely drinking more milk. I just need it.. when I drink it, I can feel it immediately making me feel better. I've also stepped up the banana intake again lately.

So ya, i'm actually trying to get leaner and eventually lighter by getting back into weights & incorporating longer runs.

I need to get back on this level:





towards the end of my 'dunking career', I was basically that lean or leaner, and my legs were enormous (relatively). lol. definitely much bigger than they are now.

Towards the end, consistent ~145 lb, 315 lb. x 5 no warmup (stupid) half squat off pins:

<a href="http://www.youtube.com/watch?v=pevMW18KsLw" target="_blank">http://www.youtube.com/watch?v=pevMW18KsLw</a>

and man people hate this video, but i love it.. moving 225 lb. around like it's a feather.. even tho it's off pins/not full depth, idgaf.. was jumping out the jump during those days.. legs felt bionic - and they were so thick.

<a href="http://www.youtube.com/watch?v=vSmq5IopKuo" target="_blank">http://www.youtube.com/watch?v=vSmq5IopKuo</a>



Honestly I should be near that strong again even in this running game.. Need to be on another level.

It took me a long time to figure out I needed to focus hard on high rep heavy lifting back then ... so now I know that already, saves me alot of time.. Though this time, I don't want to go AS HEAVY (at least for now). I'd like to stay away from anything <= 10 RM, i'd like to just keep pushing the crazy volume and get stronger via light weight + crazy high reps.

pc!!

Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming.  Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.

cool

hahahahahaha!@#@$ wrecked. looks legit.

partner assisted high jumper exercise at the end is kewl