Adarq.org

made reply box bigger, not too big though.. 8 more rows

much more room now to navigate without scrolling up and down..

pc

Been spending pretty much all the free time I have getting ready for my trumpet scholarship auditions next Saturday. May not be able to update journal this week again. This past week looked pretty much the same as the week before except Friday was a pre-meet workout. Super light. A few accelerations and top speed stuff... and done. Meet yesterday. Not much to say, here are my times:

60m Hurdles: 9.47 sec: Indoor  (19th of 39)

nice!!

60m Dash: 7.8  (43rd out of 102... or something like that)

200m: 24.74  (44th out of 103)


Woke at at 5 am. No sleep until after events were done. Taught that body tries to go back into sleep mode and doesn't become fully stimulated, so no sleep for me on the drive to the Utah Olympic Oval.

Food night before: beef and veggie burrito. Quinoa and chicken. 2 bananas. Tortilla. Plenty of water.

Food day of: Bowl of shredded wheat. Banana. Cup of green tea.

Food during meet: Orange. Apple. 1 1/2 pb and honey sandwiches.

i'd minimize fat intake DURING the meet, or even a few hours before.. digesting fat is a pretty big process, that can really slow you down.. keep it to carb + protein with a minimal amount of fat.. i guess it depends on how much PB you put on the sandwich though, 1 pb sandwich for me would be ~6 tablespoons of peanutbutter easily.. that's a ton of fat.. if it's just like 1-2 tbspn then that's not bad.

Felt MUCH more energized and fired up this time around. Felt wide awake and ready during the hurdles. Even though it's an indoor PR, I think I can be much faster if I have some more time to practice over hurdles. First out of the blocks on my hurdle race. 1st place in my heat. Recording looked like my start was good, but acceleration was poor. Gotta work more on that.

My placing seems mediocre and almost demoralizing to me, but I remind myself that most of the guys there are from 5A schools (I'm in 4A) or track clubs that train year round. In reality I'm only mediocre in the fastest group of high schoolers in the state. Haha

I'll try to make some time to keep journal updated this week. Progress needs logging.

keep it up though man, you can place alot better just stay focused & keep busting ass.

Look at these goddamn bodies mang
<a href="http://www.youtube.com/watch?v=kBACOTz2Obw" target="_blank">http://www.youtube.com/watch?v=kBACOTz2Obw</a>

(WR holder, in case you didn't know)
http://www.youtube.com/watch?v=AoUFDN1Nh5o&feature=player_detailpage#t=567s

ya they look freaky rugged.. no "pump", really lean, very dense.

gr8 find

also, adarq.org finally moving up google rankings for "Vertical jump" search..

page 2 in USA, page 1 in canada..

thanks to every1 for working their asses off and making this site what it is.





page 1 canada (at the bottom):

http://i.imgur.com/oVAZ9.jpg










page 2 usa:






pC!!!

When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.

short but nice

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

1102003 Weight Lost Running  - Day 4 35 min running on chinese new year day 11pm!  (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running  - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs... 

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me.  Since it is my first time doing that routine, everything is a bit light.  I will do it again tonight.

Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like  once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.

right, you need consistency and I mentioned many times you need 1 hour of total cardio..

remember, i said: 30min run + 30min jump rope/interval sprints/something.... OR 60min run..

30min is fine if you have perfect consistency and 100% clean/optimal diet.. if that isn't the case, then 60min would be better..

so you have a few choices, 30min run + 30min jump rope/interval sprint/something with 60min run.. 60min run... walk + interval jogs/sprints.. jump rope intervals for one hour (200-300 turns, rest 1-2 minutes).

pc

110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10  ( Still jump like a fool)

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10   (Squat rank is free.. so i jump to squat right away)

Squat
-216lbs 3x10   (Back to upper)

- Bench: 155lbs 2x10
- FrontPull: 110 2x10

Deadlift
-179lbs 3x10   

ya 3x10 on deadlift im not a fan of, i like to tell people to keep them to 5 reps for the most part, that way back fatigue is minimized.

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30

I am sweating so hard and this routine/session is very hard i feel...

nice ;d

110208 Weight Lost Running  - Day 5: 36 min run at 11:37pm  (Did 4 laps, first time really running without stopping!)

Craf is sooooo sore on 110209 morning.. my god.

sucks about calfs being sore.... but that's a sign that you need to strengthen them.

peace man, stay focused & make sure you get in cardio every day..

dude has dunk-skill out the ass