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Author Topic: ADARQ's journal  (Read 2589400 times)

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adarqui

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Re: ADARQ's journal
« Reply #5055 on: December 18, 2012, 08:46:31 pm »
0
going to bed at 11 AM sucks.

12/18/2012

bw = 190
soreness = legs a little
aches/injuies = 0
fatigue = maybe high

SESSION:

S1: ssbar deep squat: 155 lb @ 3 x 10
S1: single arm db bench press: 70 lb @ (L=13, R=18)
S1: single arm db row: 70 lb @ (L=20, R=20)

2: single arm db curl: 40 lb @ (L=10, R=8)
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seifullaah73

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Re: ADARQ's journal
« Reply #5056 on: December 19, 2012, 09:24:20 am »
0
Quote from: adarqui on December 17, 2012, 03:50:24 pm
Quote from: seifullaah73 on December 17, 2012, 03:25:23 pm
because the free weight sections are always occupied by the uni rugby team and i am allowed to take dumbbells so i took 20kg dumbbells and did those and after major DOMS

i don't understand your Q?

bulgarian split squat with barbell is definitely harder than DB variation, both are effective tho.

OK let me rephrase my question.

my regular workout is Olympic Squats (parallel + a bit more), calf raises and RDL's.
one session, the squat rack is booked so have to use dumbbells and any weight, what exercise would you do as the next best alternative to barbell squats, Calf raises and RDL using dumbbells only any weight?
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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 #5057 on: December 19, 2012, 07:52:59 pm »
0
Quote from: seifullaah73 on December 19, 2012, 09:24:20 am
Quote from: adarqui on December 17, 2012, 03:50:24 pm
Quote from: seifullaah73 on December 17, 2012, 03:25:23 pm
because the free weight sections are always occupied by the uni rugby team and i am allowed to take dumbbells so i took 20kg dumbbells and did those and after major DOMS

i don't understand your Q?

bulgarian split squat with barbell is definitely harder than DB variation, both are effective tho.

OK let me rephrase my question.

my regular workout is Olympic Squats (parallel + a bit more), calf raises and RDL's.
one session, the squat rack is booked so have to use dumbbells and any weight, what exercise would you do as the next best alternative to barbell squats, Calf raises and RDL using dumbbells only any weight?

walking lunges/bulgarian split squats for sure.. 45 degree hypers or natural glute ham raises if possible.

one really nice exercise with db's is a single leg squat while standing on an 18-24" box.. if you stand on the box with left leg, you hold dumbell in right leg, and you squat right down.. hits the glutes really good.

single leg RDL with DB in opposite hand (standing on the ground, not a box) is also really effective.

but ya, getting your db lunge/bss weights up can definitely get you gains.

peace man
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seifullaah73

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Re: ADARQ's journal
« Reply #5058 on: December 20, 2012, 08:59:45 am »
0
Quote from: adarqui on December 19, 2012, 07:52:59 pm
Quote from: seifullaah73 on December 19, 2012, 09:24:20 am
Quote from: adarqui on December 17, 2012, 03:50:24 pm
Quote from: seifullaah73 on December 17, 2012, 03:25:23 pm
because the free weight sections are always occupied by the uni rugby team and i am allowed to take dumbbells so i took 20kg dumbbells and did those and after major DOMS

i don't understand your Q?

bulgarian split squat with barbell is definitely harder than DB variation, both are effective tho.

OK let me rephrase my question.

my regular workout is Olympic Squats (parallel + a bit more), calf raises and RDL's.
one session, the squat rack is booked so have to use dumbbells and any weight, what exercise would you do as the next best alternative to barbell squats, Calf raises and RDL using dumbbells only any weight?

walking lunges/bulgarian split squats for sure.. 45 degree hypers or natural glute ham raises if possible.

one really nice exercise with db's is a single leg squat while standing on an 18-24" box.. if you stand on the box with left leg, you hold dumbell in right leg, and you squat right down.. hits the glutes really good.

single leg RDL with DB in opposite hand (standing on the ground, not a box) is also really effective.

but ya, getting your db lunge/bss weights up can definitely get you gains.

peace man

Nice!

Thanks man
peace
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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 #5059 on: December 21, 2012, 02:45:26 pm »
0
np man ^^


 
this is from yesterday..

12/20/2012

same as other workouts:
S1: ssbar deep squat: 155 @ 2 x 10
S1: single arm db bench press: 70 lb @ (L=15,R=15)
S1: single arm db row: 70 lb @ 2 x 20

2: single arm db curl: 40 lb @ 1 x 10

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adarqui

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Re: ADARQ's journal
« Reply #5060 on: December 29, 2012, 08:09:03 am »
0
12/29/2012

bw = 187
aches/injuries = right lat still - slightly
soreness = null

session:

S1: ssbar deep squat: 155 @ 8, 205 @ 5
S1: single arm db bench: 70 lb @ (L=13,R=14)
S1: single arm db row: 70 lb @ 15

2: single arm db curl: 40 lb @ 5

lul.
 :uhcomeon:
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adarqui

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Re: ADARQ's journal
« Reply #5061 on: December 31, 2012, 03:41:32 pm »
+1
12/31/2012

bw = 192

LAT has been bugging alot lately.. fml


SESSION:

s1: ssbar deep squat: 155 x 5, 205 x 5
s1: single arm db bench: 80 lb @ (L=7,R=10)
s1: single arm db row: 80 lb @ 10e

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




happy new year to every1.
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Cosmic J

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Re: ADARQ's journal
« Reply #5062 on: January 03, 2013, 11:49:50 pm »
0
Hey you're lifting again.
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adarqui

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Re: ADARQ's journal
« Reply #5063 on: January 04, 2013, 02:29:08 am »
0
Quote from: Cosmic J on January 03, 2013, 11:49:50 pm
Hey you're lifting again.

ever so slightly










01/03/2012

bw = 192

S1: ssbar deep squat: 205 x 5
S1: singe arm db bench press: 80 lb @ (L=7,R=11)
S1: single arm db row: 80 lb @ 10

done
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TheSituation

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Re: ADARQ's journal
« Reply #5064 on: January 04, 2013, 02:31:21 am »
+2
need more curls, tricept kickbacks and shrugs
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Raptor

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Re: ADARQ's journal
« Reply #5065 on: January 04, 2013, 04:24:01 am »
0
What's the tempo on the deep squat?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

adarqui

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Re: ADARQ's journal
« Reply #5066 on: January 04, 2013, 06:47:42 am »
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Quote from: Raptor on January 04, 2013, 04:24:01 am
What's the tempo on the deep squat?

like a 2-1-1 or 2-1-2.. controlled.

im limiting myself bigtime for a while, that lat-dorsi injury was disappointing.
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adarqui

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Re: ADARQ's journal
« Reply #5067 on: January 05, 2013, 08:33:32 am »
0
01/05/2012

bw = 190

session:

S1: ssbar deep squat: 205 @ 1 x 5
S1: single arm db bench: 80 lb @ 8
S1: single arm db row: 80 lb @ 8

2: single arm db curl: 80 lb @ 8



a little weak today, mostly due to diet.. i MIGHT be transitioning into a mostly veggies diet.. though my shift changes at work on the 9th, ill be craving this greek restaurant daily.. so that might not last long.. but, that greek restaurant is mostly veggies + skirt steak/chicken so i'll be eating pretty healthy.

last 2 days i've only eaten huge salads

;d

pc
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adarqui

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Re: ADARQ's journal
« Reply #5068 on: January 07, 2013, 08:24:54 am »
0
01/07/2013

bw = 187
soreness = null
aches/injuries = null, after workout: "ribs" on each side feel weird/strained (from squat)


SESSION:

S1: ssbar deep squat: 205 x 8
S1: single arm db bench press: 80 lb @ (L=7,R=12)
S1: single arm db row: 80 lb @ 10 each

2: single arm db curl: 40 lb @ 12 each

pC
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adarqui

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Re: ADARQ's journal
« Reply #5069 on: January 09, 2013, 08:34:21 am »
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01/09/2013

bw = ?
aches/injuries = weird rib thing


SESSION:

S1: single arm db bench press: 80 lb @ (L=10,R=13)
S1: single arm db row: 80 lb @ 10e

2: single arm db curl: 40 lb @ 12
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