Adarq.org

I think LBSS meant physique pics/vids , not jumps/dunks. I wanted to mention that too.
The photographic physique journey from 145 to 200 , maybe 220 , then back to who knows where , would be awesome!!!

o ya i know vag, i was just throwing that stuff in there hah..

ya i plan to take some fat pics...... i imagine ill get to 220 then try and drop some fat but who knows, i may in fact want to keep bulking lmao.

MUSSLES.

ya it'll be hilarious the comparison photo from 147 to ~220... ill do a machete pic like the one from my schizo dunk vid and side-by-side.

11/15/2012

bw = 189
soreness = alot: shoulders/biceps/back/mid+upper back/quads
aches/injuries = null
fatigue = low



SESSION:

S1: SSBAR DEEP squat: 225 @ 10  , 8
S1: single arm DB bench press: 80 lb @ (R=9.5, L=8 ), (R=9, L=8)
S1: single arm db row: 100 @ 1 x 8

quick workout.. PR'd left arm on db bench.. surprised i couldnt get 10 on right arm.. each set felt like i'd get ten but my arm just gave out.

225 x 10 is a PR also for SSBAR deep.. so all in all, cant complain.. pretty sore, sucks.

pc

god it's aallllllllmost like found poetry sometimes.

I found my 5rm to be 50kg at 6 reps of 2 sets. No way can i do any more. It was this set that my form was starting to break but i had it under control.
also with this weight when going for the 5th rep, my legs gave up a little and put me in a hole of no return and from there i struggled pushing my neck against the bar to maintain upright position.
So this weight is a real struggle, where my body tries to drop my torso forward to help lift the load but i try and maintain straight composure.

I made a video after the 3 sets and after numerous attempts at recording myself at this weight to show my form at this weight, i will post it on lancests tv forum.

Do you think i should start with this weight and try and aim for 6-8 reps 2 sets or start with another weight? and when should i add weight to the bar and how much?

thanks

ya or you could drop the weight a little and try to hit 10-12 with your 8 etc. once you can hit say 2x8 for two sessions, up the weight.. generally you want two sessions before moving up.

ill check the vid in a bit.

Quote from: seifullaah73 on November 16, 2012, 06:10:18 am

I found my 5rm to be 50kg at 6 reps of 2 sets. No way can i do any more. It was this set that my form was starting to break but i had it under control.
also with this weight when going for the 5th rep, my legs gave up a little and put me in a hole of no return and from there i struggled pushing my neck against the bar to maintain upright position.
So this weight is a real struggle, where my body tries to drop my torso forward to help lift the load but i try and maintain straight composure.

I made a video after the 3 sets and after numerous attempts at recording myself at this weight to show my form at this weight, i will post it on lancests tv forum.

Do you think i should start with this weight and try and aim for 6-8 reps 2 sets or start with another weight? and when should i add weight to the bar and how much?

thanks

ya or you could drop the weight a little and try to hit 10-12 with your 8 etc. once you can hit say 2x8 for two sessions, up the weight.. generally you want two sessions before moving up.

ill check the vid in a bit.

Nice! 
one thing i don't understand from what you wrote is you say try hit 10-12 with my 8, i'm guessing that i should try do 10-12 reps of my 8RM.

then you mention 2x8, first thing i understand from that is 2 sets of 8 reps.

this being the reason of my confusion

is adding 5kg enough to add on to the weight?

i have two sessions a week so that fit's nicely with my goals.
peace

bought some refurbished dell to finally try and setup that adarq.org shell/fun server...

once i get it setup, everyone who has an account on here will be able to ssh into the fun-server and have fun with it etc.. i'll probably have a local chat with tons of bots for fun, a bunch of VM's, and some other stuff..

i need to buy another computer in a few weeks, to build a custom router.. i cant use a normal wifi router for this project, because i need to have full control of the box/nat/firewall rules etc.. plan on doing some cool stuff.

havn't worked out in what, 2-3 full days? been wrecked..

lab.adarq.org coming soon@$!@... the main goal will just be to allow people on this site to have free shell's for coding/internal chat/experimenting with stuff etc.. ie, with the vm's, ill be able to give people root on them.. because i can easily replace them just by cp'n an original image over.. so people will be able to get free shell + free root shells on a vm lab environment etc.. should be fun.

it'd be fun to get even more nerds who r into strength/conditioning on this forum.. i know there are plenty :F



bout to do a nice early morning workout though i think... i slept rom 10-3am so i should be well rested for it.

peace

Quote from: seifullaah73 on November 18, 2012, 09:22:05 am

Quote from: adarqui on November 18, 2012, 01:49:51 am

Quote from: seifullaah73 on November 16, 2012, 06:10:18 am

I found my 5rm to be 50kg at 6 reps of 2 sets. No way can i do any more. It was this set that my form was starting to break but i had it under control.
also with this weight when going for the 5th rep, my legs gave up a little and put me in a hole of no return and from there i struggled pushing my neck against the bar to maintain upright position.
So this weight is a real struggle, where my body tries to drop my torso forward to help lift the load but i try and maintain straight composure.

I made a video after the 3 sets and after numerous attempts at recording myself at this weight to show my form at this weight, i will post it on lancests tv forum.

Do you think i should start with this weight and try and aim for 6-8 reps 2 sets or start with another weight? and when should i add weight to the bar and how much?

thanks

ya or you could drop the weight a little and try to hit 10-12 with your 8 etc. once you can hit say 2x8 for two sessions, up the weight.. generally you want two sessions before moving up.

ill check the vid in a bit.

Nice! 
one thing i don't understand from what you wrote is you say try hit 10-12 with my 8, i'm guessing that i should try do 10-12 reps of my 8RM.

i was just saying to try and improve your 8 to a 10-12.. ie, planning to hit 8 reps, but maybe getting 9, or even 10.. 2 consistent workouts of being able to get a few more reps would indicate training with a new 8RM, since your previous 8RM has now changed to a ~10RM etc.

Quote

then you mention 2x8, first thing i understand from that is 2 sets of 8 reps.

this being the reason of my confusion

is adding 5kg enough to add on to the weight?

5kg total is fine ya.. once you've really peaked on your strength relative to your body mass, even 2.5kg will be good/effective increases.

Quote

i have two sessions a week so that fit's nicely with my goals.
peace

nice

pc man

perfect
Now i understand.

Thanks

peace