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Author Topic: ADARQ's journal  (Read 2585388 times)

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adarqui

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Re: ADARQ's journal
« Reply #4965 on: October 28, 2012, 09:02:18 pm »
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bout to watch dexter/homeland.. fuqya.

10/28/2012

bw = 180
soreness = none
aches/injuries = none
fatigue = low


SESSION:

S1) neutral grip pullups: BW @ 4 x 8-10 <-- felt really strong
S1) SSBAR mini squats - with 3 sec pause each rep: 125 lb @ 3 x 20 <-- lots of quad/ham burn
S1) single arm DB overhead press: 50 lb @ (R=20, L=10), (R=15,L=9), (R=14,L=8)


damn good overhead pressing today.. very pleased with it.. felt so strong with my right arm, left obviously is lagging but it's gotten stronger in proportion to increases in my right..

pretty happy about today's w/o.. nice

those paused squat mini's were pretty tough.. legs shaking from rep 15-20.

pc
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adarqui

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Re: ADARQ's journal
« Reply #4966 on: October 29, 2012, 10:34:06 pm »
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crazy fatigued today..

 :uhcomeon:



10/29/2012

bw = 182
soreness = null
aches/injuries = null
fatigue = very high

session:
S1: single arm db bench press: 70 lb @ (R=12,L=8), 60 lb @ (R=21,L=15)
S1: single arm db row: 70 lb @ 15, 80 lb @ 15, 100 lb @ 8
S1: SSBAR squat: 125 lb @ 3 x 30

2: single arm db curl: 40 lb @ 2 x 8


done

wrecked, so out of it today.
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adarqui

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Re: ADARQ's journal
« Reply #4967 on: October 31, 2012, 08:07:15 am »
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yawn, 8am, going to sleep. wtf

lots of coding today, good day.

rest day also.

day. :wowthatwasnutswtf:
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adarqui

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Re: ADARQ's journal
« Reply #4968 on: November 01, 2012, 03:21:52 am »
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how i pr'd left arm db bench on second set, i wil never kno.. oh maybe it was the 'iso' on the last rep of set 1.

10/31/2012

bw = 184
soreness = null
aches/injuries = pre-workout: lower back slightly, post-workout: left shoulder a little
fatigue = moderate

SESSION:

S1) SSBAR squat: 145 @ 1 x 20, 1 x 25
S1) single arm db bench: 70 lb @ (L=10.75,R=15), (L=11, R=12)
- grinder on 10.75'th rep of first set on left arm, just couldnt budge passed 3/4th of the way... made my shoulder a little sore too.. battled for like 20s

2: single arm DB row: 90 lb @ 2 x 8


done.. ;f

would have done a bigger workout but.. 2am + mosquitos = bad combo.

peace
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adarqui

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Re: ADARQ's journal
« Reply #4969 on: November 02, 2012, 08:16:52 pm »
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need to get used to my new schedule.. 10 hour night shift + sleep takes up alot of my time on workdays.



yesterday: ran ~2 miles (1 + 1)


today:

11/02/2012

bw = 184
soreness = null
aches/injuries = right hip a little from that run with my dog yesterday
fatigue = moderate

SESSION:

S1) SSBAR squat: 165 @ 1 x 10, 185 @ 1 x 10
S1) single arm db overhead press: 50 lb @ (R=23, L=13), 60 lb @ (R=8, L=3)
S1) neutral grip pullups: BW @ 2 x 8


very happy about the single arm overhead press....  :wowthatwasnutswtf:

peace folks!
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seifullaah73

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Re: ADARQ's journal
« Reply #4970 on: November 03, 2012, 09:19:10 am »
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i see you don't you do calf raises, if you try 20 reps on it at 75% rm when i reach 12 it is a real killer and brutal.
you should try it  ;D
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #4971 on: November 03, 2012, 08:02:26 pm »
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Quote from: seifullaah73 on November 03, 2012, 09:19:10 am
i see you don't you do calf raises, if you try 20 reps on it at 75% rm when i reach 12 it is a real killer and brutal.
you should try it  ;D

ya im just too lazy right now to do calve raises.. ;<

i found them very effective when jump training.. i definitely should be incorporating them but my workouts have been so small i just skip them.

pC@!
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adarqui

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Re: ADARQ's journal
« Reply #4972 on: November 03, 2012, 08:05:26 pm »
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didn't eat enough yesterday/last night, definitely effected my strength today.. need like 7 bananas per day on top of what i already eat and i'll be back to normal.



11/3/2012

bw = 183
soreness = null
aches/injuries = not much, right hip slightly after lifting
fatigue = very high


SESSION:

S1) ssbar squat: 165 x 10, 215 x 10
S1) single arm DB bench press: 70 lb @ (R=15,L=11), 80 lb. @ (R=6,L=4)
S1) single arm DB row: 70 lb @ 8, 80 lb @ 8, 100 lb @ 8

2: db curl: 40 lb @ (R=8,L=10)


tired as hell today.. slept from 10am to 3pm.. eek.

need coffee..
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adarqui

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Re: ADARQ's journal
« Reply #4973 on: November 04, 2012, 05:52:13 pm »
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just woke up, 530 pm, fuuuuuUUUUUUUUUUU  :ffffffuuuuuu:
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adarqui

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Re: ADARQ's journal
« Reply #4974 on: November 04, 2012, 10:34:14 pm »
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11/04/2012

some curls, pullups, and db raisees

tired as fuq today
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adarqui

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Re: ADARQ's journal
« Reply #4975 on: November 06, 2012, 03:15:40 am »
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11/5/2012

bw = 186
fatigue = CRAZY HIGH

wrecked.. hehe

hoping to have a good w/o tomorrow.




11/6/2012, election day in teh USA.
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adarqui

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Re: ADARQ's journal
« Reply #4976 on: November 07, 2012, 05:55:42 am »
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decent w/o.. planned on being a little stronger than i was tho.

11/6/2012

bw = 186
soreness = null
aches/injuries = null , after workout: knees a bit achy/tight + shins achy
fatigue = moderate

SESSION:

S1: SSBAR squat: 165 @ 1 x 10, 215 @ 1 x 10, 235 @ 1 x 8, 215 @ 1 x 7
S1: single arm DB bench: warmups, 80 lb @ (R=4,L=5), (R=7,L=4), 70 lb @ (R=15.5, L=12)
S1: single arm db row: 80 lb @ 2 x 13, 100 lb @ 1 x 8


very happy with DB bench.. another session where my left arm defeated right for one set, good stuff... dno what happened during that first set though with 80's, right just collapsed lmao.

pr'd left on 70 lb db bench... and right/left with 80's on set 1 (L) and set 2(R)

squats felt heavy/weak.

added lots of mass over my rest days, pretty weird.

Obama~@!$!@

peace!
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adarqui

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Re: ADARQ's journal
« Reply #4977 on: November 08, 2012, 04:06:21 pm »
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probably the worst idea of my life: waiting until before bed to lift @ 7am

horrible workout heh..

hit bw @ 10 for neutral grip chins and single arm db overhead press: 60 lb @ (R=13, L=7), (R=15, L=7)

never doing that again.
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adarqui

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Re: ADARQ's journal
« Reply #4978 on: November 08, 2012, 09:00:38 pm »
+1
whew, glad i made up for yesterday.


11/8/2012

bw = 184
soreness = null
aches/injuries = null
fatigue = moderate


SESSION:

1: SSBAR squat: 215 @ 1x10, 2x8

2: single arm DB row: 90 lb @ 2 x 8, 1 x 10

3: single arm DB bench: 70 lb @ (R=16,L=13), (R=12,L=8), (R=10, L=7)


 :personal-record:

pr'd db bench..

going to do a few more of these volume sessions with short rest between sets, no supersets.. trying to really fatigue my moosles.. worked great.

peace!
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adarqui

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Re: ADARQ's journal
« Reply #4979 on: November 09, 2012, 07:26:33 pm »
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i strained my rib sleeping all f'd up.




something i posted on my fb, i like it, glad a few others do too:

I keep hearing this from sour republicans: "Tradition in America is died." Au Contraire, the exclusion party was soundly defeated by the inclusion party. As America's core principles of inclusion continue to grow, so to will personal liberties & more peaceful foreign policy. I think it all boils down to this: During one of the republican primaries, Wolf asked the candidates to raise their hand if they believe in evolution. I don't think a single candidate raised their hand, which is absolutely beautiful because this is becoming a perfect example of the evolutionary process. Adapt or die. Unfortunately for the republican party, they have taken on the ideology of a christian fundamentalist state. This spits in the face of evolution, personal liberties, and inclusion. Their party will fall victim to what they deny, science & Darwin.

R.i.P republican party. <-- it was god's plan! :D
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