Adarq.org

Did you tip him?  Shoulda just walked outta there.. haha jk

ya i did.. i figured i'd never see him again and just to tip him and get out of there as soon as possible. HEH!!!

I felt bad for him, he thought he did a great job. I'm too nice.

But damn you drink a lot of gatorade throughout the day.  Isn't that not good to do insulin wise or you really need all that hydration from all the running you do?

nah i don't drink much gatorade at all.. the gatorade I had yesterday was just 2 glasses. Most days I don't drink any.

I definitely felt I needed it yesterday though. I forgot to mention I added "extra salt", need to edit the post.

How'd you get in that 24 without membership?  Did you get those 3 day passes?  I remember I got one once and fuck they make you take a damn tour with one of the sales reps or something and they try to show you how nice it is and then make you sit down at the member sign up area and talking about bullshit like "if you sign up today we have a sale for blah blah".  I literally said "I can't decide yet, I'll workout and think about it" and they wouldn't let me leave lolll.  He kept on trying to sell me the membership so hard it was beyond ridiculous.  I only went cause my gym was closed and I needed to squat that day lol

hah I got a membership !! I figured now that i'm under 160 and want to jump more, I should do it mostly on an indoor surface to make it easier on my body. I got the membership simply for the bball gym access. I'll do a few lifts/bodyweight exercises (back extension/pullups etc) in there though.

I think i'm going to go there tomorrow and get some jumps in.

pc!

Beast work at putting up all those articles lately, nice and organized in threads/sub-threads, quoted abstracts, link to the papers, love it! 

damn.. I could be in the healthy BMI range if i'm 141 lb. @ 6'1. That would put me at a 18.6 BMI. The cut off for underweight is < 18.5.

Hey Andrew,

Read your MSEM article..  Thoughts on using them for other exercises like RDL's?

yo! ya could definitely use it for RDL's.. any big compound movement.

right now i'm using it with barbell curl, barbell overhead press, barbell rdl, barbell squat etc.

Also instead of multiple heavy singles, can you still use it with doubles?  So like 2 reps, rest 45 sec, 2 reps, rest 45 sec, etc...

well, it would go against the protocol. I mean sure you could do it, but, part of MSEM is teaching relaxation, reducing time under tension (in one effort), reducing soreness/cns fatigue etc. You surely could do it with doubles, but it might tax you more; which can be fine but it's still different.

And with these, I know we should always be training with an INTENT on maximal bar speed, but with MSEM, we should ACTUALLY HAVE fast bar speed yes?

maximal bar speed with good form if your goal is also improving explosive strength. If your goal is simply maximal strength then bar speed can be as slow as you need it to be. So bar speed is just based on what qualities you're trying to improve; in our cases, maximal strength & explosive strength. I would still try to avoid dive bombing lifts though unless that's your proven style etc. Also with lifts like RDL, need to be a bit safer with bar speed. But ya, for us the reversal process (from eccentric-isometric-concentric) is most important.

pc!

MSEM with CURLS?! lolllll sounds fun

MSEM with CURLS?! lolllll sounds fun

ya, it is.. very fun tbh.

it's nothing new in the grip world, but they don't call anything MSEM etc.. it's just heavy singles. I was into grip long ago, it's a pretty fun type of training; plate curls, pinch grip deadlifts, thick bar work, grippers, all types of curls, farmer's walk/holds, nail bending, sledge hammers.. jaja

pc!

looking alot leaner lately.. need to keep it up and get under 150.



12/17/2015

Bio: Morning

sleep = ~11 hours
- maybe I should start trying to PR how long I can sleep.. bleh!
wakeup = 11:30 AM
bw = 157 lb
morning resting heart rate = forgot to measure
soreness = upper back slightly, calves slightly
aches = none
injuries = some toe nails



Session: Afternoon

12:40 PM - 3:00 PM

run:
- 1 hour 20 minutes (12:40 - 2:00)
- was surprised, thought i'd been running for longer
- felt extremely light and relaxed
- ran purposefully slow, but 20 minutes faster than last time which is interesting
- mostly midfoot and forefoot
-..
- also, caught a cramp ~20 minutes in.. had to actually walked.. was worried this would wreck my whole run, but it didn't come back thankfully.. when I cramp, it's always in my right ribcage.. usually it's hard to recover from. I never try to run through it once it becomes a legit cramp, otherwise it can really wreck me.
- i consider this kind of running basically like walking, except I sweat more.

Food: 1 x gatorade

lifts:
- felt strong
- purposefully staying a bit lighter to remain fresher/safer

very deep barbell squat:
- 155 lb. @ 1, 1
- 175 lb. @ 1, 1
- heels elevated on 25's instead of 10's. feels better than 10's.

close grip semi-sumo deadlift:
- 205 lb. @ 1, 1, 1

barbell curl:
- 85 lb. @ 1, 1, 1



Bio: Post-session

bw = 151 lb.
soreness = glutes, calves
injuries = nipples burning, left nipple scraped up a bit.. nipples hate long running apparently.



Food

- 1 x greek yogurt
- 1 x orange juice



Food

good meal

- grilled chicken breast sandwich (on wheat) with gorgonzola
- saute asparagus, mushroom, potatoes
- black beans with 2 serrano peppers
- a few chocolates


Session: Relax/Mobility

very relaxed hip/knee/upper back rotations
- lower body rotations were closed chain though, both feet on the ground.. so rotating like i'm a hula dancer etc.. felt good after (ankles/hips/upper back etc).



Food

- a quick/nice desert
- fried banana (cooked in butter + salt) with a little bit of honey + 3 small scoops of haagen dazs coffee ice cream
- SOLID!



keep waking up too late.. need to get back on an 11-6 or 11-7 schedule. bleh! so hard because i'm a night person.. need to keep trying though.

going to get off the comp, cold shower, and read.

tmw is probably jumps + bw exercises :F