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Author Topic: ADARQ's journal  (Read 2585549 times)

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adarqui

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Re: ADARQ's journal
« Reply #4095 on: August 06, 2011, 08:38:27 pm »
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Quote from: Raptor on August 06, 2011, 08:09:11 pm
Yeah not sure what's going on. The blood spot was an overlay with an already made alpha channel, right?

dno, just got some blood splatter PNG's, transparent alpha channel or whatever, and added them in using "darker" transfer mode.. so it blended into the tile.

pC


Quote from: k6mi on August 06, 2011, 08:24:02 pm
LMAO.What is this? lol.

dno lol
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bedouindunker

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Re: ADARQ's journal
« Reply #4096 on: August 06, 2011, 09:02:50 pm »
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you just achieved ALL of your lifetime milestone Goals... then a zombie apocalypse happens! WTF!

epic vid.
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adarqui

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Re: ADARQ's journal
« Reply #4097 on: August 06, 2011, 10:44:44 pm »
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Quote from: bedouindunker on August 06, 2011, 09:02:50 pm

you just achieved ALL of your lifetime milestone Goals... then a zombie apocalypse happens! WTF!

ahahah.. it's a nightmare!@$!


Quote
epic vid.

damn thanks alot mang!
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adarqui

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Re: ADARQ's journal
« Reply #4098 on: August 07, 2011, 05:36:18 am »
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08/06/2011

bw = 146
soreness = 0
aches/injuries = 0, SLIGHTLY SICK - FEELING ALOT BETTER
diet = 5 eggs + 2 habanero peppers in tortilla + protein/water-drink, rested-max-session=225x15, pushups/pmghr/calve raises

gonna pig out tomorrow prolly, glad i got two VLCD's in a row, will get back to it on monday.. hoping to dunk good monday though.

pc
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Flander

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Re: ADARQ's journal
« Reply #4099 on: August 07, 2011, 06:33:08 am »
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adarqui

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Re: ADARQ's journal
« Reply #4100 on: August 07, 2011, 07:13:48 pm »
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Quote from: Flander on August 07, 2011, 06:33:08 am
Whats a VLCD?

very low calorie diet, 700kcal or less. :F





Quote
And could you check out my plan for the next weeks?

http://www.adarq.org/forum/progress-journals-experimental-routines/by-the-power-of-greyskull-flander/new/#new










Quote
5 weeks until my next competition. Ill be trying this setup for the next 3-4 weeks.

Sun: session 1:
- WARMUP
- SPRINT WARMUP
- SHORT ACCELL: 15 - 20m x 6
- Throws
- Depth jumps 4x5
- Jump snatch: To a heavy 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Mon: upper
- WARMUP
- SHOULDER WARMUP
- FLAT BENCH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: Cable pulldowns : 3 x 8
S2: (low inc) SINGLE ARM DB BENCH: 3 x 8
S2: (3s paused) DB ROW: 3 x 5
- OPTIONAL CORE
- STRETCH

Tues
- Throws

Wed: session 1:
- WARMUP
- SPRINT WARMUP
- SHORT ACCELL: 15 - 20m x 6
- Depth jumps 4x5
- POWER CLEAN : to a heavy 3
- DEADLIFT : 3 x 3
- Front squat 3x5
- OPTIONAL CORE + TKE
- STRETCH

Thu:
Throws

Fri:
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- M ilitary: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
BOR: 4 x 5
- OPTIONAL CORE
- STRETCH

Almost the same I did this winter, but I changed it up a little. Mainly paused lunges to front squat.

looks good man.. i mean you responded well to that similar template before so, and the changes seem fine.. looks good

:D
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Flander

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Re: ADARQ's journal
« Reply #4101 on: August 08, 2011, 01:54:57 am »
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Quote from: adarqui on August 07, 2011, 07:13:48 pm
Quote from: Flander on August 07, 2011, 06:33:08 am
Whats a VLCD?

very low calorie diet, 700kcal or less. :F





Quote
And could you check out my plan for the next weeks?

http://www.adarq.org/forum/progress-journals-experimental-routines/by-the-power-of-greyskull-flander/new/#new










Quote
5 weeks until my next competition. Ill be trying this setup for the next 3-4 weeks.

Sun: session 1:
- WARMUP
- SPRINT WARMUP
- SHORT ACCELL: 15 - 20m x 6
- Throws
- Depth jumps 4x5
- Jump snatch: To a heavy 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Mon: upper
- WARMUP
- SHOULDER WARMUP
- FLAT BENCH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: Cable pulldowns : 3 x 8
S2: (low inc) SINGLE ARM DB BENCH: 3 x 8
S2: (3s paused) DB ROW: 3 x 5
- OPTIONAL CORE
- STRETCH

Tues
- Throws

Wed: session 1:
- WARMUP
- SPRINT WARMUP
- SHORT ACCELL: 15 - 20m x 6
- Depth jumps 4x5
- POWER CLEAN : to a heavy 3
- DEADLIFT : 3 x 3
- Front squat 3x5
- OPTIONAL CORE + TKE
- STRETCH

Thu:
Throws

Fri:
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- M ilitary: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
BOR: 4 x 5
- OPTIONAL CORE
- STRETCH

Almost the same I did this winter, but I changed it up a little. Mainly paused lunges to front squat.

looks good man.. i mean you responded well to that similar template before so, and the changes seem fine.. looks good

:D


Great. Thanks bro.
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adarqui

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Re: ADARQ's journal
« Reply #4102 on: August 08, 2011, 02:15:12 am »
0
np flanderr.




could finally land some semi-hard dunks today after a week+ of flu... pretty good considering flu, diet, etc.. once i hit my target weight and start eating better, i will really be flying.

« Last Edit: August 08, 2011, 02:19:52 am by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #4103 on: August 08, 2011, 05:07:03 am »
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8/7/2011

bw = 145
soreness = 0
aches/injuries = 0, recovering good finally from being sick
diet = 5 eggs + tortilla wrap + habanero + 3 ramen, dunking, bodyweight exercises {pushups/pmghr/calve raises} + 3x100 glute bridges

some dunks above from tonight ^^ pretty good given the low calorie stuff and recovering from being sick..

goal=135



looking at that picture, hungry, but cant, koz im fasting..

athletic anorexia in full effect..

tomorrow i might take a redline for my dunk session. back to squatting also.

pC
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Flander

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Re: ADARQ's journal
« Reply #4104 on: August 08, 2011, 06:41:33 am »
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Goal 135. Crazy fuck.  :o

Anyways, was thinking. I respond well to that template for strength, but if I want my legs to get more explosive, is this still the way to go with the depth jumps, oly and squat?
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D4

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Re: ADARQ's journal
« Reply #4105 on: August 08, 2011, 09:38:42 am »
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700 calories or less?!!?!?!?!?!?!?!?!?!?!?  GOD DAMN!

Are you serious about the 135lbs? If so, you think you'll be able to maintain strength at that weight?
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LBSS

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Re: ADARQ's journal
« Reply #4106 on: August 08, 2011, 09:51:41 am »
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Quote from: Flander on August 08, 2011, 06:41:33 am
Goal 135. Crazy fuck.  :o

Anyways, was thinking. I respond well to that template for strength, but if I want my legs to get more explosive, is this still the way to go with the depth jumps, oly and squat?

not adarq so this is unsolicited, but what about MB throws? like OH throws, forward throws. not that he was god or anything but charlie francis loved him some MB throws. just a thought.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #4107 on: August 08, 2011, 12:43:42 pm »
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Quote from: Flander on August 08, 2011, 06:41:33 am
Goal 135. Crazy fuck.  :o

yup hah



Quote
Anyways, was thinking. I respond well to that template for strength, but if I want my legs to get more explosive, is this still the way to go with the depth jumps, oly and squat?

ya well you have sprints also.. jumps and double leg bounds would be all i would add to that routine for very explosive exercises.. if you added those, i would add them on mon/fri, the other days are already stacked.

pc man

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adarqui

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Re: ADARQ's journal
« Reply #4108 on: August 08, 2011, 12:47:00 pm »
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Quote from: Ineedtodunk on August 08, 2011, 09:38:42 am
700 calories or less?!!?!?!?!?!?!?!?!?!?!?  GOD DAMN!

lol ya its nutty



Quote
Are you serious about the 135lbs?

100% serious that's the goal



Quote
If so, you think you'll be able to maintain strength at that weight?

ya but if not, ill be able to rebuild it at those bodyweights.. i think im capable of 405 x 1 pin controlled squat at 130-135 completely shredded.. i might lose a small amount of muscle in the cut process, but mostly fat.. once i get to my goal weight, ill be able to eat really good and the strength training will be able to resume properly.. right now im still really strong even with this low calorie diet/weight cut.. i was never able to just walk up to 305 lb and squat it 5 times off pins at 155+.. so that's a good sign.. sure it's not 405, but, with 2-3 weeks of training i'd be back up around there if i wanted too.. i dont really want to right now as im trying to heal up my body a bit too.. so far so good hah...... aches/injuries been NONE (knees feeling good) for like 2 weeks basically.

pC
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adarqui

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Re: ADARQ's journal
« Reply #4109 on: August 08, 2011, 12:48:40 pm »
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Quote from: LBSS on August 08, 2011, 09:51:41 am
Quote from: Flander on August 08, 2011, 06:41:33 am
Goal 135. Crazy fuck.  :o

Anyways, was thinking. I respond well to that template for strength, but if I want my legs to get more explosive, is this still the way to go with the depth jumps, oly and squat?

not adarq so this is unsolicited, but what about MB throws? like OH throws, forward throws. not that he was god or anything but charlie francis loved him some MB throws. just a thought.

ya i like MB throws but his routine is pretty packed.. he's getting in shot/hammer throws and stuff like that so.. if he can find a way to put them in and feel some benefit then go for it but i dno, routine is pretty packed.

pC man
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