Adarq.org

i'd say traps definitely look better now.. pecs look a little thicker and you look a little wider around the lats.. you also just look like you weigh a little more in the after pic..

i see progress.. small, but it's there.

One comment that I got at work a lot was about my face. Some co-workers said my face looked much fuller. Since I have such low body-fat everything stands out a lot more when I flex. I'll try to take more pictures of arms, legs, pecs and back for more before and after references.

Hurdle look good. Didnt know we had a hurdler on board. Nice!! 

Thanks!  Hurdles are the best.

Moment of truth. This is what's happened since posting my last stuff....

I've been a total pussy. I've lost some motivation on both nutrition and my routine. Here's what I've done about it.

Last week I didn't do the last of my workouts. My hamstrings felt like they had been abused a bit much after hurdling. But Monday I got back into it. I'm not gonna try to B.S. the stuff I don't have written down. Here's what I've done since then as far as lifting. I won't bother trying to remember my running and home workout stuff.

Phase III Day 15 (Monday 8/30/2010):

Bench Press: 145/150/155 and 150/155/160 (I actually finished bench this time)

Trap-Bar Deadlift: 215/235/255 and 225/245/265

Cable External Rotations: 2x10 w/40lbs.

Barbell Rollouts: 2x10

Phase III Day 19 (Friday 9/3/2010

Box Squats: 175/185/195 and 185/195/205 (yippee)

Pull-Ups: +20/+25/+30 and +25/+30/+35 (Last set actually felt easy, I might try going for 40+ lbs. for my last two rep next week.)

Pikes: 2x20

Cable Rows to Neck: 2x10 @ 130 lbs.

The same disappointment I felt with myself after the state 4x400m has come back to me. Next week will be much better. I'll start waking up earlier again so I can have time to make my giant breakfast and prepare some food for during school, seeing as how school lunch provides such crappy nutrition.

hey man snap out of it, get back on track! the best thing to do in those situations of odd "negativity" is to at least just get in there and do some maintenance work, which it sounds like you did.. congrats on your recent PR's mang.

Also, considering my birthday is the 25th of this month, I thought I'd make some specific goals to keep me motivated.

Before tearing my deltoid, I was up to 170 lb. bench for two reps at the end of a heavy workout. I'd like to get up to 180 for the same reps.

I never did squats with really clean form. I'd like to do 1.5x bodyweight for at least one rep.

you're not too far from that man, especially on squat.

I want to be at 140lbs.+ so I don't look like such a scrawny 18 year old.

All of this, I want by my 18th birthday. A gift to myself you can call it. I'm sick of being skinny, I'm sick of looking disproportionate, and I'm sick of being mediocre during track season. On my 18th birthday, I don't want to be self-conscious about the way I look. I'll be proud of what I am, and if I don't reach my goals, I want to at least be able to say, "I may not be what I want to be, but I've worked hard enough to earn it."

I've always been underestimated considering how thin I look. I want people to think I'm strong and fast, and surprise them with even more than they expected. I leave you with my friend's favorite quote. "I do it because I can. I can because I want to. I want to because you said I couldn't"

4/3/2 will make you strong, but you won't put on a ton of mass using that method.. i mean, a 3-4x8 then 1-3x5 kind of rotation would be stimulus for alot more mass.. all successful hypertrophy protocols have considerable time under tension per set, usually in the 5-12 rep range. combine that with proper diet/enough protein and you have a great stimulus for putting on a ton of mass.

just remember, regardless of the time restrictions we place on ourselves to meet goals, those are simply mental and may or may not actually happen. the key is just working as hard as possible with as much consistency as possible, if that is done, the goals will be met, maybe not in the time frames we CREATE, but those goals will definitely be met.

i've set plenty of time restrictions on goals, they usually take a bit longer than these manifestations my mind create.. it seems more like a way to just push myself to the max to reach those goals, which i think is the same for most people.. so just have fun, train hard, and try not to have any lengthy down periods or unneeded set backs, and you will be fine.

get jacked mang!@$!@

it's funny though, you're trying to put on some serious mass, i'm trying to become a human toothpick i've been down your road though, i've gone from 142 to 180 to 165 during my 2 year vert journey.. getting to 180 had me eating a ton, 20 rep squatting 1x/week, and lifting with considerable volume on all of my upper/lower lifts.

peace man

ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

Quote from: adarqui on September 05, 2010, 03:17:23 am

ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

I'll keep that in mind.

Phase III Day 22 (9/6/2010, Monday): Labor day's got me out of the weight room. Decided beach volleyball with some friends was enough for the day.

Phase III Day 23 (9/7/2010, Tuesday): Yesterday I started feeling pretty sick. Full blown cold today, energy is drained. Diet is greatly improved over the last few days though. Meals are more consistent. I've settled for doing a couple sets of one-armed pushups and pistol squats throughout the afternoon kind of like the Naked Warrior by Pavel describes. Towards the night I'll probably try to work on getting handstands down now that my shoulder is better (for the most part)

Thought I might share some of these with you guys. Let me know what you think.

http://www.beastskills.com/ This one has some sweet tutorials I've been looking at.

http://www.dragondoor.com/articler/mode3/232/ <--- pretty awesome in general.


 

ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

pc

That's way tight!

Actually, this is an addition to Phase III Day 23: Lift tons of heavy gymnastics equipment off a big truck and move into leased building for my friend's brother's new gym. (Which will open Monday, and I might just end up going once in a while)

awesome, if i had access to a gymnastics gym you bet your life i'd be in there.. i love all that stuff those guys do but i'd need some foam pitts / spring mats to get comfortable with, can't bring myself to try that stuff on grass !

sounds like fun

Quote from: adarqui on September 07, 2010, 11:02:45 pm

ya i occasionally frequent both of those sites, beastskills is real nice.. LBSS actually knows the guy who runs it i think.

True. Jimmy's a great dude. Super friendly, helped me a TON with my squat, DL and bench form a while back and got me into the whole trigger point thing. When he's bored in between client training sessions he does one-arm handstands or kip-free muscle-ups on the pull up bar. He got voted best personal trainer in DC this year, too (in the City Paper, I think, or maybe the Washingtonian).

What I'm saying is, I want to be like Jimmy when I grow up, but with better hops.

I've seen a video of him doing windmills, or w/e that breakdance move is called, then grabbing rim double handed.

Pretty decent hops for the kind of upper body development he's got.   

^^^ = http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/

EDIT: Keep in mind that he's 5'8" or so and has never trained for explosiveness at all until he started oly lifts this summer.