Adarq.org

going to start uploading my entire squat/lower body sessions from now on.. vid is rendering will upload tomorrow.. more for just showing the progress/work involved at getting my goals.


some VMO pics from tonight lolol, nh: http://www.adarq.org/forum/progress-journals-experimental-routines/adarq%27s-journal/msg28444/#msg28444


legs felt amazing today.. strong as hell, light as hell, felt great.


12/28/2010

bw = 154
soreness = none really, vmo's a little tight in a good way
aches/injuries = right lower leg even though i don't feel it with normal activities, icing it alot to fix it.... left ham tendon slightly, from wrapping that damn ice pack around my leg i think, bent over in an rdl position struggling with it ehhhh.
fatigue = low
diet = prot shake + 3 bananas, peanut m&m's, philly cheesesteak + fries, prot shake + training, prot shake, turkey & cheese sandwhich + 2 bananas


blogging about MEBM tomorrow prolly.. lool

workout: super strenf
- MEBM half squat: 245 x 20, 20,
- MEBM half squat + quarter squat burnout: 245 x 15 + 10
- quarter squats (knee shift forward style): 245 x 20, 20

feel gr8




planning to squat 265 same style tomorrow, hoping to get 15-20 on the half's.. then rest thurs... then murder a 9'11 breakaway rim to end 2010 in a lanzino dress shit with like 2 hours of dunking

that's the plan right now.. ;d

peace

I need your VMO's now! Would probably solve or at least improve my knee issues by a fair amount! I'm the complete opposite: big vastus lateralis, small VMO... I'm working on it though. Will post some pictures so you can see what I mean. Get that ankle healthy ASAP and go murder some rims man!

I need your VMO's now! Would probably solve or at least improve my knee issues by a fair amount! I'm the complete opposite: big vastus lateralis, small VMO

Me too... there are very few people who are naturally VMO big... although maybe in adarqui's case it's also a matter of squat stance (although he doesn't squat THAT narrow).

I need your VMO's now! Would probably solve or at least improve my knee issues by a fair amount! I'm the complete opposite: big vastus lateralis, small VMO... I'm working on it though. Will post some pictures so you can see what I mean.

ya post pics, i'm curious to see how underdeveloped it may be..  i don't even want my VL to get big really, i just want the biggest teardrop known to mankind & thick glutes/calfs, that'll have me flying while not putting that crazy lateral pull on the patella that overdeveloped VL can do.

Get that ankle healthy ASAP and go murder some rims man!

thanks man, friday gonna be big!@$!@

whats your goal man... do you want your VMO to be bigger? or ripped? or both! or something!

ripped with 405 x 10 on squat + 47" RVJ ;d

but ya i only really care about my leg/glute growth so, want those to grow.

peace man

Quote from: Leonel on December 29, 2010, 08:19:58 am

I need your VMO's now! Would probably solve or at least improve my knee issues by a fair amount! I'm the complete opposite: big vastus lateralis, small VMO

Me too... there are very few people who are naturally VMO big... although maybe in adarqui's case it's also a matter of squat stance (although he doesn't squat THAT narrow).

i would say i'm naturally "VL/ham/glute" small, not VMO big.. vmo just looks bigger than VL, if i didn't lift, because VL is nonexistent etc.. but my VMO size has improved bigtime from all of the half squatting i've been doing lately.. my vmo was always developed to a point from all of the 'explosive basketball dribbling' i did throughout my life, i imagine.

pc

Quote from: Raptor on December 29, 2010, 10:16:52 am

Quote from: Leonel on December 29, 2010, 08:19:58 am

I need your VMO's now! Would probably solve or at least improve my knee issues by a fair amount! I'm the complete opposite: big vastus lateralis, small VMO

Me too... there are very few people who are naturally VMO big... although maybe in adarqui's case it's also a matter of squat stance (although he doesn't squat THAT narrow).

but he doesn't squat deep! do some pin squats / squat lockouts and you'll see how the higher weight and upper portion of the squat overload your vmo.

yup, and now that i'm doing quarters, shit bout to get SRS!@@!$!@

on my quarter squats i've been doing, it's been targeting mainly vmo, that's all i feel in terms of quads.. i feel glute/hams still believe it or not, during my quarter squat repouts hah.

peace!

12/29/2010

bw = 158 <- wtf, after shits, massive water retention/glycogen supercompensation from 2 days in a row high volume squatting
soreness = none
aches/injuries = right lower leg a bit during my light reactive stuff tonight prior to lifting
fatigue = high
diet = prot shake, burger + green beans, prot shake, training + prot shake, prot shake, pb sandwhich + ramen


felt extremely strong/good all day.. felt very springy/strong during reactive work but i kept it submax.. leg injury sensation kept me from truly pushing it.


workout: mebm son
- reactive work, not going max effort, some short 15-20 yard sprints, MR tucks, and pogos, didn't push it.. leg felt odd and good, went off and on.. better than monday but still tweaked
- was nautiosou during my squatting because i had the light in my face on warmups, kinda messed me up a bit, made my head woozy
- 265 x 20 , a little higher than normal 20 depth
- 225 x 20 = toast dead done


stretching:
- really hit hams/quads/calfs hard, chest on thigh during hamstring stretches, heel to jammed into glute during quad.


tmw = full rest, big eating, lots of icing.


will post video tmw, rendering, nothing special tho.

peace!

Yo, IRC later.

Peace
  wtf bro, so sick!!!!

couldn't find my journal today



12/30/2010

bw = 157
soreness = 0
aches/injuries = right hamstring tendon a little achy, right lower leg same
fatigue = high
diet = big thing of double chicken teryaki japanese stir fry + broccoli/veggies, chocolate covered almonds + 5 bananas, protein shake + 3 bananas, turkey & cheese sandwhich + sunchips (french onion )


workout: recovery
- walked 7 miles with very light jogs mixed in..
- walking was 'painful' and so was jogging early on, until i massaged my calf/peroneal etc...... BLEH.. heh.. the good news is i think i know how to massage it pretty good to loosen it up, the muscle is mad tight & tender.. so i loosened it up good and felt better after that.. so say first 2 miles = shit, last 5 were good.. i'd stop for 10min to massage it at bus stops lol.


ok well tomorrow is last day of 2010 so gotta man up and drop some nasty dunks.. i think i'll get up good, no idea though.. if i can manage my leg with some massage everything will be fine.

i'm going protein shake + 2 tspn coffee when i wakeup, then monster energy when i get to the court.. apeshit anyone?

:F

peace!! hope everyone has a good new years and shi..





weak squatting from the other day, not even worth linking.. even the 225 was too high.. legs were toast http://www.youtube.com/watch?v=g91kRWUmF6w

landed some nasty dunks, took like 50+ dunks no joke.. i was flying in the beginning, got worse halfway thru, which is the opposite of what has been happening lately.. i actually attribute that to no protein shake while dunking.. usually i sip on milk/protein, and it recovers me good, this time i sipped on monster energy.. protein shake > monster DURING DUNKING.

ok party time bbl

pc!@$!

My secret goal is to dunk while sipping on Joose. Or, barring that, Four Loko.