Adarq.org

Quote from: adarqui on June 06, 2010, 03:41:36 pm

wow! 1-step lead 32.5, possible 33 = no joke.

 

Thanks man , but watching the video i saw i took 2 steps , DUH! 
1-step was 32'' , which is still very impressive for me.

ya i just watched and was like wtf? hehe

ya man still very good..

vag: 1 step= rvj?

lmao i know what a 1step vert is.  i was asking if your 1 step vert is as high as ur rvj.

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE

8 June 2010

Weight@session: ~199

Upper body workout , between STRENGTH BLOCK B - STRENGTH 2 & EXPLOSIVE , not listed above.
- Stop 15 rep backoff set , change it to normal 4x6 , focus on form/ROM , smaller breaks.

BENCH PRESS :
4x6@143

WIDE GRIP LAT PULL :
1x6@154
1x6@165
1x6@176
1x6@187

BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@110

just saw ur vid...
damn, imagine if u lose those fats!!!

Thanks man
Well , losing fat at 36 years old is not that easy , i already have an ultra-clean diet , metabolism changed aging.
When i overeat i make a lot of fat together with the wanted muscle.
And when i undereat i lose a lot of muscle together with the wanted fat.
But i can get to ~14% maintaining or even improving current strength.
I also have a lot of water that i can get rid of.
Doing those 2 things would make me 12 to 15lbs lighter with the same strength , huge difference.

hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!

dude, fwiw, i find sprints to be a very good fat loss tool.
i used to do sprints as part of my conditioning, and a nice side effect was that i always noticed abit of fat loss...

oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!

Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better

Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better

hahaha im outta my depth here, talking abt energy systems and all that... but if it works for u im happy! and envious too haha, that u already had ur first dunk :p
but even tho they dun burn fat, total calories out matter too right? but, yea, ur doing higher vol also, so maybe thats a factor as well.