Adarq.org

any of yall know the video taping policy for 24 hour fitness? i'm actually thinking of getting a membership, found a great one near me, sunrise.. check it

<a href="http://www.youtube.com/watch?v=h61Q-RSwfOw" target="_blank">http://www.youtube.com/watch?v=h61Q-RSwfOw</a>

for $35 a month i'd have 24 hour basketball gym access, and uh, that indoor gym looks beautiful.. gonna go check it out tomorrow probably.



!@$!@

wished there's stuff like that here in singapore...

Quote from: Sean0013 on January 17, 2011, 05:36:08 pm

Man i'm looking at your diet since the start of the month and i'm like  
You seriously need to work in some vegetables or fruits somewhere in the dude - especially when you're cutting as hard as you are...your body can't be functioning optimally on that. It really ain't gonna do you any good in the long term!

dno, starting to feel really good, i get my fiber from bananas and the fiberous bread i eat, so my shits aren't effected.. sure i'd love to eat more veggies, but if i have to choose between veggies and beef/chicken/eggs/milk, im going the later..

pc man

I figured as much. Eating both can be expensive - If ya want a hint, which you may not but i'm gonna give it to ya anyway! Look for vegetables that are in season in your state. They should be alot cheaper - no transport/storage/preserving expenses.

Quote

Quote from: Sean0013 on January 17, 2011, 05:36:08 pm

Man i'm looking at your diet since the start of the month and i'm like  
You seriously need to work in some vegetables or fruits somewhere in the dude - especially when you're cutting as hard as you are...your body can't be functioning optimally on that. It really ain't gonna do you any good in the long term!

dno, starting to feel really good, i get my fiber from bananas and the fiberous bread i eat, so my shits aren't effected.. sure i'd love to eat more veggies, but if i have to choose between veggies and beef/chicken/eggs/milk, im going the later..

pc man

I figured as much. Eating both can be expensive - If ya want a hint, which you may not but i'm gonna give it to ya anyway! Look for vegetables that are in season in your state. They should be alot cheaper - no transport/storage/preserving expenses.

ya man, green beans were mad cheap.. i was eating a ton of them.. like $1.20 for this big bag.. then out of nowhere, i go there now, and it's $4.50 etc for the same bag.. that day is when i stopped eating my green veggies.. i consider green beans my green veggies, they were so cheap and i loved them.. but now bleh, everything has sky rocketed.. economy too.

pc

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

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.



dunk session rained out, probably for the better because of my turf toe.. no gyms open, outdoor court with roof closed on MLK day (ironically), weak.


1/17/2011

BW = 154.0
soreness = none
aches/injuries = left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
diet = protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
fatigue = low, felt great

protein + coffee = because i thought i was going to dunk at outdoor court with roof.


workout #1: throughout the day, prior to walk..
GB = GLUTE BRIDGE
PU = PUSHUP
CR = CALF RAISE
- CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,



workout #2: walk + light jogs
- 7 miles, felt so strong/bouncy even just walking.. light jogs felt ridiculously good except for my toe bugging me at times



workout #3: squat (under low kcal, felt it)
- half squatting: 45 lb @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 5, 325 x 1, 335 x 1, 345 x weak - depth got it
MEBM half squatting (last set) : 275 x 10, 10, 15

so, 325 and 335 felt good, 345 felt my groin just too much pressure, core giving out.. so, unracking 345 felt easy, crazy.. i just feel very strong..


those squats came at 153 lb + being calorie depleted after a 1.5 hour walk.. lol.. 335 x 1 @ 153




workout #3: more calf raises
- calf raise: 35 lb tot @ 60, 50, 50

---

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
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

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
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0


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
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake

SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: 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
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low

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
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 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
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min

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
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)


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
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest

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
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,

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
01/15/2011: 60, 60, 60, 50, 50, 50, 50   
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50

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
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks

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
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/boucny

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

for $35 a month i'd have 24 hour basketball gym access, and uh, that indoor gym looks beautiful.. gonna go check it out tomorrow probably.

I'd live inside that building. Weights, pool, basketball court for 35usd? that's free for me.

Btw, dont forget to ask about your knife

"you just don't get it.." LOL