Adarq.org

first time squatting in a long time!

135 x 12, below parallel, heels elevated

time to really ramp it up. high freq + high volume coming.

need the high rep nation stimulus for shred/lean mass.

Quote from: adarqui on September 16, 2021, 09:15:55 pm

this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

Maybe consider adding some weight? Not much, 5-10 lbs of clean bulk, it would really make a positive visual impact IMHO

yo! thanks man. i read your mind.. today added a 10 lb backpack to my dips/pullups at home.

ya, def need to keep overloading now. will get a weight belt again when i need to add more.

i do pullups on a gumbo limbo tree at work too. lots of cool variations.

pc!

Oh no, i meant that maybe you should bulk, add some bodyweight , not add weight to the excerises.

oooh hah. nah. i don't like bulking.

adding weight to the exercises + bringing back squatting will def do the trick.

 

2021-09-23

hit 135 lb x 20 today on breathing squat. already back there. nice. can't wait until i can throw it around like a toy again ;f

need to take it slow tho. lots of farm life will stress my back/legs soo..

But if you are already very lean, so there is minimal fat to lose, while you won't put weight so also minimal (if any) muscle to build, how will you further enhance your physique?
This is not an argument to convince you, this is a sincere question.

nah im not very lean. im probably 9-10% body fat or so. very lean for me is 6-7%-ish. only there when peak dunking, 100 mi/wk running, and boxing.

i just don't like bulking. if i made these improvements with no progressive overload, just really need to add some overload (weighted dips/pullups) and adding back in heavy high rep squatting will be the major stimulus. it takes a long time to build muscle regardless, so i just like taking it slow. that same muscle will grow without a light bulk, as long as i keep the frequency. heavy bulk would def put on the most muscle but, need to stay in really good shape running-wise etc.

and i'd rather be more shredded than less shredded so, def dont want to bulk on any fat.

dno if that makes sense ;f

pc!!

2021-09-26

havent been running last week.. been farming/squatting instead. so, was happy with my mile run on sunday!

5:47 moderate !

i think if i can get back around 5:1X by Nov 1, i'll be in good shape to get sub-5 by Dec 31.

^^^
Makes perfect sense. I thought you were already at around 8% and i also thought physique was the only goal, so a light clean bulk of a few pounds sounded ideal. But at 10% and with top running shape in the picture, i hear you loud and clear.

yea exactly. sub-5 again before 2022 is the plan, with physique focus instead of running focus. but that run goal limits some mass gain options etc, need to get way more shredded ;f slower process for sure but need that performance

nice!

2021-09-29

not going to journal everything because it's multiple times per day, random stuff etc.. it's chaos

but..

parallel squat: 95 lb x 30, 135 lb x 20 today ez

and

first time db benching flat in a long time: 60 lb x 16 R, x 11 L .. nice!

just went right to the 60's lol. bench is a bit too high, feet dont lay to solid on the ground.. kinda sux. dno.



also 16 chinups on a tree.

def seeing physique improvements.. looking for BIG improvements in the next 6-12 months. ie way more than i've ever had.

nice.

ooo progress. toned it down a bit lately koz my forearms/elbows are wrecked.

2021-10-14

single arm db bench: 60 lb. @ 16 (R), 12 (L), 20 (R), 14 (L), 16 (R), 12 (L)

chinups on tree: 18 !

Damn that's nice.
Almost hit that 20.

in other news, as of today i have a girlfriend! hah. we met in such an odd/awesome way. her and I hit it off really good 2 weeks ago.. and like, 2 weeks is mad early to be bf/gf but we're already like it's obvious, let's just commit and figure it out between us. we've been having a great time & get along so well. I even met her dad on Friday hah. That went really good.. family is so important to her which i absolutely love.

but ya she's mad cool. so adventurous/fun/spontaneous/polite/good hearted/interesting/smart/loves nature+animals etc <3

her in my cowboy hat today..



haven't been able to stop smiling since i met her lol. that's a good sign imho ;f

gn!