Adarq.org

Newsflash:
My subscription at the gym ended yesterday. Since i'll be gone for 10-15 days for xmas holidays , i am not renewing it.
I will try to keep up with some home stuff, i will keep cutting , i will keep rehabbing quad.
Hopefully when i restart ( 5-10 January ) i will have a perfectly healthy quad, ~187lbs weight and ~15% bodyfat.

Today : it band foam rolling + lower body stretching.

The good news:

I am 188lbs in the morning with a 88.5cm ( 34,85'' ) waist.
Bodyfat scale estimation : 16%
Bodyfat online estimation : 16,4%

Here is where i started after summer holidays:

19 August 2012

Net weight in the morning : 183,5 lbs ( 83,4kg )
Waist : 34,85'' ( 88,5cm )

Bodyfat scale estimation : 14,9%
Bodyfat online estimation : 17%

Same waist, 4.5 lbs heavier, not bad for a 4 month cycle with the food partitioning of a 38 year old fart.
Gotta keep cutting though, i want legit 14% before bulking again!

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The bad news:

Quad was so powerful on Saturday morning. Could do box pistol squats without warmup, without any bugging. Felt springy, powerful , healed. Then on Saturday night there was an extreme amount of dancing and now it hurts again! Also the pain has transitioned, in the beginning of my injury it was up in the middle of rectus femoris , now it feels closer to the knee, still on the outside of the quad but about 5'' above knee. Just a slight pain , it will be ok by tomorrow , but its still there!
Something is rotten in there , im taking the doctor/physio road now.

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Happy holidays to EVERYONE!

Cheers 

^Thanks!!!

Diet update : I am perfectly fine with food, eating around maintenance or a bit more ( 2K to 2.5K ) of clean stuff. I could keep cutting but decided to combine rich nutrition and lots of rest to give some extra quad healing. I am not at all fine with alcohol. Oh well, fuck it, 10 days of a slight derail can't do much harm. Let's see it as a break/recharge! Mirror test looks improved, i look more toned but that's probably the refilled glycogen in my muscles OR just the different mirror/lights. Waist look just what 16% should look like, top 2 abs visible when flexed.

Quad update : 4 days later , better than ever. I didn't stretch, foam roll , rehab, nothing, just lots of rest and food. Can do box pistol squats at well-below-parallel depth without any warmup, not the slightest bugging or tightening. Feels great, like i can really push it, attempt full pistols and even jump, but i won't. I am sticking with the doc/physio plan when i get back too.

You do that. You have no time to waste at your age

Sad but true, LOL

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Measurement after xmas:

Weight in the morning : 187lbs ( -1lb )
Waist : 90cm ( 35,4'' ) ( +1,5cm / 0,6'' )

Bodyfat scale estimation : 16,2% ( +0,2 % )
Bodyfat online estimation : 17,8% ( +1,4% )

I was carb depleted and felt bloated too so it might not be as bad as it looks but it won't be much better either. Too much alcohol.

The good news : quad feels like 100% the last 10 days. Yesterday i decided to try to make it hurt and i couldn't. Box pistols, lunges , BSS, explosive front squats with 20kg, some SVJs, even ATG pistol squat, no bugging at all.
Not celebrating yet, I will probably go back to gym today and try some squats too, see what happens.

Happy new year all!

I think the risk now relies on high speed movement rather than controlled, strength training movements.

That's how it feels too, we will know soon, not gonna do anything ballistic but will find out about controlled.

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3 January 2013

Bodyweight@session : ~191.8
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #18

LEG EXTENSIONS:
10@27,5lbs each leg
10@27,5lbs each leg

LEG PRESS MACHINE:
10@100 lbs each leg
10@100 lbs each leg

SQUATS:
5@BW
5@44lbs ( empty bar )
5@88lbs
3@132lbs
3@154lbs
2@176lbs
5@143lbs
-Wanted to try my quad so didn't follow the 3-sets-progress scheme.
Awesome, no quad bugging at all even at 176. Form began breaking down at 176. Was still good but decided to back off and take it easy.
I haven't squatted for 1 month ( 3 December, i was at 3x5@154 ) so very happy with how this went.
Feels great to be able to push to legs limit strength and not till quad pain. Still no celebrating , want to see how quad is tomorrow.

BENCH PRESS:
4@143 ( -5,5 lbs ) , ( -3 reps )
4@143 ( -5,5 lbs ) , ( -2 reps )
4@143 ( -5,5 lbs ) , ( -2 reps )
Total : 12 ( -7 reps )
-Haven't benched from 10 December so that was fair. 65kg as 'base strength' is great for me.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 ( -11 lbs ) , ( -5 reps )
5@143 ( -11 lbs ) , ( -4 reps )
5@143 ( -11 lbs ) , ( -3 reps )
Total : 15 ( -12 reps )
-Haven't done those since 10 December either but the loss was to big here.

squat vid coming later

Edit : Here is the video of the 3*154 set , best depth ever + solid form IMHO, good shit:

<a href="http://www.youtube.com/watch?v=GDM0CeXHiyk" target="_blank">http://www.youtube.com/watch?v=GDM0CeXHiyk</a>

Thanks, i didn't film 176 
154 felt very light indeed so i wanted to do ( and film ) a top set of 187 or 198 but changed my mind. Form still felt good at 176, just felt leaning forward a bit more and knees wanting to travel inwards more. Also got this thing i always get when squatting after a long time , VMOs and abductors started burning and feeling weak if that makes any sense.
So i decided to be patient. Maybe it was mental indeed, or up to some point anyway. No rush, healthy quad is the most important.

Measurement after xmas:

Weight in the morning : 187lbs ( -1lb )
Waist : 90cm ( 35,4'' ) ( +1,5cm / 0,6'' )

Bodyfat scale estimation : 16,2% ( +0,2 % )
Bodyfat online estimation : 17,8% ( +1,4% )

Remeasured today:

Weight in the morning : 85kg ( 187lbs )
Waist : ~89cm ( ~35'' )

Bodyfat scale estimation : 16%
Bodyfat online estimation : 16,8%

This looks much more realistic, what i expected to see coming back from xmas.