Adarq.org

Fri - 4:00pm
July 27, 2012

Week 10 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* 1x / day lift on my working days (wed-sat). stronger yesterday than today but was able to lift with the same pace. calves are still feeling good. will do 2-3 more days with this weight then add +35lb.

Sun - 9:00am
July 29, 2012

Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* this felt a lot better. steak+egg dinner yesterday worked. will go for 405+ later if my muscles feel fuller again. calf work +35lb also if this post workout meal does it job.

even with ~ 1000mg of caffeine daily, i'm still hovering in the low-mid 40s BPM. i'm tracking resting heart rate for fatigue/overtraining and it seems that these quick squat bouts without the backup sets are not tiring me in any way.



Sun - 4:30pm
July 29, 2012

Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* did not feel like doing 425 right now. need more feeling of quad lock to go for it. i respond well to higher carb intakes. more wheat bread tmrw post workout.

^I'm impressed by the 1000mg caffeine intake. Jeepers!

^ i am not going to vid myself taking my BP. my caffeine tolerance is higher than ave. 100mg on an empty stomach is not even going to do anything significant.

all these 10-20 reps of either BW calf raises, situps, head-supported rows(favorite), back extension/ghr and chins that i do multiple times a day at home kicks up my heart rate to >100BPM as i do these accessory lifts. thats my cardio.  

Mon - 7:00am
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,10,20 **

* might have done too much jumping yesterday (did SVJ dunks). legs did not have it this morning. stopped at 385 to regroup and lift better later. i was strong yesterday and instead of going for 425x1, i did more jumping which killed my legs a bit.
* lifted in the other gym with the 45 deg sled for straight leg calf work. i am noticeably stronger now. was able to 20 rep the sled with max weight (sled can take max of 4x45lb each side). these are paused reps at top and bottom. my soleus work later might suck.  

Mon - 4:00pm
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,20,16,16 **

* got my 405 again. did not put safety pins for STIM. i was not completely recovered this morning and had to top at 385. this 405 did not give me any problems. >1sec hold at the bottom and boom.. up. done.
* the 45 deg sled is already maxd out so decided to do higher reps as long as i can maintain top and bottom holds/pause. no choppy kipping reps here.
** note to self - do not go apeshit volumes on straight knee calf work without building up to it. now my left VMO has muscle spasms. need to wrap this thing so it heals right.

Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

That's crazy, I don't lift daily but when training 5-6 days per week (track/weights) my pulse drops below 50 and my diastolic is extremely low.  Never get systolic lower than 100.  Frequent medium intensity weight lifting or track work might not cover you in sweat the way endurance work does, but as far as your heart is concerned it's just as good or better form cardio, it just won't build up your aerobic capacity or lactate threshold, to which is some attention must be paid if you want to run much longer than 80 meters or compete at any aerobic activity.    

-> note thats my resting pulse which is below 50... not my pulse while training, realized it read like that and don't want to be misleading!

Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

low BF, low stress, clean diet, enough rest/sleep. etc.. those little things.. i recently did my lab blood tests and the only thing i'm not within normal or better is my creatinine count - pretty high for a skinny 170lb.

i've tested my heart rate as low as 42BPM. as long as it still beats faster during exercise, i don't see anything wrong here. i've always had a slow HR. no heart blocks or any medical conditions. can be genetic too. my younger sister is an elite distance runner.

forgot to mention.. i do hill sprints. i get to the top pretty fast.

Wed - 7:00am
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10,10

* calves are taking all the creatine.. completed the 40total reps with decent holds on the top ROMs on calf raises. stopped the squat at 385 again and will get the 400 this afternoon. might also go for 5x45lb 8x5sets on the calf work.
* its either the calf volumes or just me losing some BW. i'm at a wet BW again of 168lbs after the workout. i might be breaking sub 165lb dry weight if i don't eat more to compensate for the added volumes of calf work and the heavier head-supported barbell rows.

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Wed - 5:00pm
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled - straight leg - paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

* this is more like it. calves still strong and the squat warmups did not give me any problem. after this strong post workout food again, i might be lifting again sometime ~ midnight during my lunch break. either the first lift for tmrw or the 3rd for today.

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Wed - 11:30pm
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10
- 5x45lb x10

* lifted for the third time today. felt strong. must be the extra carbs. bumped up rice serving from 1/2 to 1 cup a meal post workout. no sleep in between lifts but definitely strong enough for 425x1. i guess diet fluctuations matter a bit when you are this thin.

Fri - 1:00am
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

- was still able to get my top set without any problems coming from a 4:30pm lift with no sleep/nap between the workout.
- the previous workout coming from almost 17hrs gap ( wed11:30pm- thur 4:30pm the following day) was alright. i did 3x lift last wed and decided to get some more recovery time. the top set of 405 went up without problems too.
- calf work is surprisingly easy. need to figure out if controlled repping 6-8plates on that seated calf machine is even realistic. don't want to tear something there just to look cool. calfs now almost 16" shredded. lol

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Fri - 8:30am
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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Fri - 4:30pm
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

- skipped the calf work on the midday workout. did 3x again today. i'm enjoying this higher cab intakes. feels like my muscles have more mass to it.
- calf work is still looking good. really focusing on the seated bent knee variation until i figure out how to perform straight knee - gastroc focused too without tiring my VMO/quads too much. might use some form of knee brace or wrap.. don't know yet.

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Fri - 10:30pm
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

* skipped the calf work. might be overtraining these small muscles. quads can take the 400s 4x/day i guess. nothings breaking and i'm getting better appetite after lifting. did a very quick lift before lunch.