Adarq.org

1/10/2011

bw = 161
soreness = hamstrings (from stretching), glutes (from two days ago walking lunges)
aches/injuries = right ankle a little (iced it alot tonight)
diet = protein shake, mcdonalds southwest chicken sandwhich + 2 cookies, cheeseburger + 6 bananas, training + protein shake, protein shake, protein shake + 6 bananas
fatigue = high (slept 5 hours, wokeup to take my grandpa somewhere, then slept 3 more hours during the day, felt fine after that 3 hours)



workout: recovery
- 6 mile walk with very light interval jogs
- felt EXTREMELY springy/light early on, but i kept stretching my quads, which helped to deaden that feeling
- hamstrings eventually got fatigued too just due to the soreness

hopefully all the eating i did today will help me feel great tomorrow because after walking etc, my legs feel so light, i feel great.. tomorrow could be promising.




some videos:

half squat 325 x 5 @ 160:



barbell low squat ankle hops (95 lb x 50) + barbell "jump rope" (45 lb x 100)




315 x 5 & 245 @ 5 x 20:

this is my workout song

<a href="http://www.youtube.com/watch?v=uguXNL93fWg" target="_blank">http://www.youtube.com/watch?v=uguXNL93fWg</a>

god that is beyond hilarious.. i giggled like a little girl

BW was at 66kg preworkout, and this was after i had scarfed down 2 meat buns, and a preworkout drink which was 3-400ml, both at like 30 mins before, pretty shocking.  last time i was at this weight was a year and some change ago.
not too sure how i feel abt it.

:/

do you look bigger still? i remember you put on some good mass

at least strength levels didnt drop off.

well that's a good sign..

the wolfing down of the food didnt help the workout much haha. felt like puking halfway thru the squats. gotta eat earlier in future.

LOL, ya that usually isn't a good idea hah.. i've seen some pretty nasty pukes, always cracks me up for some reason.

last dude is flying.........

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

I stopped paying attention after they stopped showing those girls playing volleyball in the gym...

p.s. If you didn't notice them...you're gay.

i noticed them.. :/

man i am toast, this is the most drained/tight ive been in a while.. HEH




1/09/2011

bw = 160
soreness = hamstrings, glutes, quads, calfs <-- lol .. most soreness is in glutes
aches/injuries = left ham tendon slightly (b.femoris), right ham tendon slightly (semi-x's)
fatigue = high
diet = prot shake, 6 slices pizza + 2 cookies + salad, training + protein shake, protein shake, turkey & cheese sandwhich

workout: dead
- low squat ankle hops & pogos warmup
- half squat: 45 @ 4 x 10, 135 @ 2x5, 185 x 5, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 5, 325 x 5, 295 x 10,7,toast - done
- S1: barbell low squat ankle hops: 45 x 20,20,  95 x 20, 50
- S1: neutral grip pullups
- relaxed barbell mini pogos: 45 lb bar @ 3 x 100


recovery: stretching
- bunch of stretching, quads/hams/adductors especially
- then 3minutes each quad, hamstrng, and adductors same time
- feel alot looser


tomorrow = full rest

tues = dunking

pc

<a href="http://www.youtube.com/watch?v=uj_x_o-xtw4" target="_blank">http://www.youtube.com/watch?v=uj_x_o-xtw4</a>

<a href="http://www.youtube.com/watch?v=4swTiyhLXJU" target="_blank">http://www.youtube.com/watch?v=4swTiyhLXJU</a>