Adarq.org

If ur gonna keep adding on... Pretty soon each post is gonna be one page.

Quote from: cowed77 on January 14, 2011, 07:28:48 am

If ur gonna keep adding on... Pretty soon each post is gonna be one page.

who cares???? heh

Obviously that guy does lol

HELL YEA BRO!! FILL A WHOLE FUCKING PAGE WITH ONE WORKOUT, THAT'S HOW WE DO ON ADARQ.ORG BABY!!!

^BEASTED.

I do agree we might have to clear those progress trackers every month or cycle though.
So far I think it's a great tool, takes a bit of time but it provides motivation and overview.
The effort drips all over this stuff, just great.

Enough sweettalk, GET THAT SHIT MANG!`$*!@!

hope you kill dunks man

pure - dedication

ya it wouldn't be too hard, would definitely take some time though, and i'm pretty burnt from programming all those years i just have this mental block with it now... so kinda hard for me to get anything done.

pc

I can help out too. Maybe we should start something open source and DB based. I'd be really keen on that. Would be great to be able to enter workouts, sleep, soreness/fatigue ratings and meals, bodyweight and be able to graph all that shit. Something aimed more at serious athletes than fitness people.

That's exactly what I'm learning. I'm getting a better comp later that might actually be able to handle some of the stuff I throw at it. If you gave me some graphics or something and let me know everything we need it to do I could start working on it. Would also give me a chance to learn C# haha (After starting in C++, I've realized it's a total pain in the ass)

If you learn C# then Java isn't a huge leap. I would suggest learning python, ruby first the C# or Java, maybe jump to this first if you're feeling a little bit more adventurous, and then C. C++ can confuse the fuck out of you if you do it first. Incredibly powerful language from combining OO and low level prodecural/functional programming from C but also very hard for a newbie to learn, let alone learn to produce proper readable and efficient code.

Quote from: adarqui on January 14, 2011, 05:15:49 am

ya it wouldn't be too hard, would definitely take some time though, and i'm pretty burnt from programming all those years i just have this mental block with it now... so kinda hard for me to get anything done.

pc

I can help out too. Maybe we should start something open source and DB based. I'd be really keen on that. Would be great to be able to enter workouts, sleep, soreness/fatigue ratings and meals, bodyweight and be able to graph all that shit. Something aimed more at serious athletes than fitness people.

someone pm'd me about doing some work on the site, havn't heard back yet, but ya, open source thing would be pretty cool, i don't have the type of hosting to set that up though.. but that's a really great idea.

haha, sorry peeps, was just offering my input. just thought that if each post is 1 long page, it would be sorta a drag.

a graph thingy, mayb a tad simplified might be a better way. sth like wat vag did sometime back.
horizontal axis, each workout. then data like 'energy, motivation, food, soreness' as individual data fields, so we can just look at lines over time, instead of like, boom. one page posts every time.

but yea haha, i'll zip it yea bmully et al.

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.



landed a few nice dunks, working on a trick dunk.. dunk at 40s is pretty awesome imo.. 9'11 hoop





1/14/2011

bw = 156
soreness = none
aches/injuries = right ankle VERY slightly, felt good pretty much all day even during dunk session
fatigue = moderate
diet = smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich



workout #1: jumps/dunks
- dunked in between a full court game, was good that i did, kept my jumps down.. wasn't into it mentally, no aggression really, 'depressed' landings lol.. had some nice jumps though
- felt really interesting on my runups/plants, really felt more pop out of my calfs, felt more on forefoot



workout #2: reactive (2 hour workout)

JU = JUMP ROPE DON'T KNOW WHY I SPELLED IT JU INSTEAD OF JR HAH
BLSAH = BARBELL LOW SQUAT ANKLE HOPS
NGPU = NEUTRAL GRIP PULLUP

JU-200, JU-200, JU-200, JU-250, JU-250, JU-300, JU-300, JU-300,BLSAH45-50, JU-300, BLSAH45-50, JU-300, BLSAH75-50 + NGPU-8, JU-300, BLSAH95-50 + NGPU-8, JU-300, BLSAH115-40 + NGPU-8, JU-300, BLSAH115-40 + NGPU-8, JU-300, BLSAH115-40
+ PU-8, JU-630, NGPU-10

TOTAL JUMP ROPE REPS = 4430 = 200 + 200 + 200 + 250 + 250 + 300 + 300 + 300 + 300 + 300 + 300 + 300 + 300 + 300 + 630 = 4430



115 lb on the low squat ankle hops was good, more intense for sure but still "easy", though i like it, really kills me quads to death.





workout #3: glute/calf
- S1: glute bridges: 100, 100, 100
- S1: calf raises: 35 lb total @ 50, 60, 50




feel pretty amazing right now actually.. feel really explosive.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich


SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session


FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY


ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL