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Author Topic: Arnoud's road to failure and fatness...  (Read 1242 times)
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arnoud
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« Reply #15 on: November 21, 2010, 03:07:22 pm »
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the heavy day:
130kg 6x4, doable, but tough...
single leg hip thrusts 2x10 (butt burn!)
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arnoud
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« Reply #16 on: November 22, 2010, 02:22:00 pm »
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cardio: heartrate between 110-120. 600 calories burned (did the same yesterday).
Trying to get uppper body back in business:
incline 60kg  10, 7, 4 (reps)
chin ups 6,5,4
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adarqui
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« Reply #17 on: November 23, 2010, 02:45:55 am »
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Quote from: arnoud on November 22, 2010, 02:22:00 pm
cardio: heartrate between 110-120. 600 calories burned (did the same yesterday).
Trying to get uppper body back in business:
incline 60kg  10, 7, 4 (reps)
chin ups 6,5,4

how's the weight loss? how's the visual body composition improvements?

anything so far?

pc
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
arnoud
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« Reply #18 on: November 23, 2010, 02:07:45 pm »
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Maybe a bit, I've been eating pretty much crap lately to be honest. My head is not really into it right now. I just got my physical therapy degree (which is rather nice), but now I'm faced with getting a fulltime job within a short time frame. I'm not very good coping with stress, I've got a lot on my mind.
Now that you mention it Andrew, would you advise the protein shake diet for a fat ass like me? I've tried the slow carb diet, but it's just not for me (Bad excuse I know). Any websites for information on this stuff?

Thanks man
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arnoud
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« Reply #19 on: November 24, 2010, 03:30:40 pm »
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6x2 130kg full squat and some single leg hip thrusts. Shitty day shitty training. 6x5 with 230kg comibg up...
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arnoud
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« Reply #20 on: November 29, 2010, 02:30:25 pm »
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3x5 full squat with 130kg...that's right, 3 sets and I was done. Knees still in pain because of basketball, back felt unstable, weight felt heavy. I'm a bit at a loss what I'm gonna do next, we'll figure something out...
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adarqui
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« Reply #21 on: November 30, 2010, 12:04:24 am »
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Quote from: arnoud on November 29, 2010, 02:30:25 pm
3x5 full squat with 130kg...that's right, 3 sets and I was done. Knees still in pain because of basketball, back felt unstable, weight felt heavy. I'm a bit at a loss what I'm gonna do next, we'll figure something out...

perhaps you should just take it easier with the lifting, 3x5-10, 3x5 unilateral, tons of prehab stuff (low back, vmo (tke)) etc.. just more of a 'health session'... you have plenty of time to push those weights up, sounds like you just needto increase overall preparedness/fitness/body composition while not going overboard/too intense on lifts.

pc
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
arnoud
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« Reply #22 on: March 05, 2011, 04:26:35 pm »
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I'm still around these days. I had a rough few weeks, where I couldn't land a job and the financial stress drained all the training energy I had. After that I regained my training motivation. I've focused exclusively on the full squat the past 6 weeks. I did 10x3 3 times a week. I started out with 120kg, finished with 140kg. I then focused on higher reps for 2 week, making a 130x10 squat. Then I started a new cycle of 10x3, finished tonight with 6x3 160kg atg. I'm at an all time heavy now, so i'll focus on losing a lot of fat the next months. I'll start the slow carb diet the next week. I will update, just not as regularly. Oh, if anyone wants to increase their squat in a short amount of time:

3 weeks 10x3 3 times a week, start out fairly light, increase each day 2,5 kg.
After 3 weeks take a week off.
Then squat one high rep set with the weight you started 10x3 with. As soon as you reach 15 reps, increase 10kg, repeat. Do this 3-4 times a week.
After 3 weeks take a week off.
Repeat.

Laters!
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TheSituation
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« Reply #23 on: March 06, 2011, 10:35:34 pm »
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Strong log title to the amount of effort put into this log ratio
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Raptor
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« Reply #24 on: March 07, 2011, 04:12:40 am »
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Quote from: arnoud on March 05, 2011, 04:26:35 pm
Oh, if anyone wants to increase their squat in a short amount of time:

3 weeks 10x3 3 times a week, start out fairly light, increase each day 2,5 kg.
After 3 weeks take a week off.
Then squat one high rep set with the weight you started 10x3 with. As soon as you reach 15 reps, increase 10kg, repeat. Do this 3-4 times a week.
After 3 weeks take a week off.
Repeat.

Laters!

Interesting.
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adarqui
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« Reply #25 on: March 12, 2011, 06:40:27 pm »
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Quote from: JC on March 06, 2011, 10:35:34 pm
Strong log title to the amount of effort put into this log ratio

lmao
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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