Adarq.org

ok bare with me i've been working on a few things for adarq.org.. #1 i went back through my own journal, tons of pages, analyzing what i was doing and correlating it with videos i have uploaded etc.. came up with tons of things i've been neglecting, which pisses me off.. anyway, we have a new way of journaling (an additional type of journaling) which will help to analyze our progress/training much better, i mean i've mentioned it before but even i was too lazy to do it which is pathetic.. lead by example.


1/11/2011

bw = 159
soreness = hamstrings a little
aches/injuries = right ankle (need to ice it more)
fatigue = high, 6 hours sleep
diet = protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake



workout #1: jumps/dunks
- absolutely horrible, fatigued, ankle bugging, way too heavy



workout #2: interval conditioning + reactive + BW upper
- 2 hours

JR = jump rope
BMP = barbell mini pogo
BLSAH = barbell low squat ankle hops
NGPU = neutral grip pullup

- JR-200, JR-200, JR-200, JR-200, JR-200, JR-200, JR-200, JR-200,
- BMP45-100, BLSAH45-50, JR-200, BMP45-100, BLSAH45-50, JR-300, BMP45-100, BLSAH65-50, JR-400 (3min),
- BLSAH95-50 + JR-300, BLSAH95-50 + JR-300, BLSAH95-50 + JR-300, BLSAH95-50 + JR-300
- NGPU-10 + JR-300, NGPU-10 + JR-300, NGPU-8 + JR-200, NGPU-8 + JR-200, NGPU-8 + JR-200, JR-200, JR-200, JR-200

TOTAL JUMP ROPE REPS: 200 + 200 + 200 + 200 + 200 + 200 + 200 + 200 + 200 + 300 + 400 + 300 + 300 + 300 + 300 + 300 + 300 + 200 + 200 + 200 + 200 + 200 + 200
- 5500




workout #3: necessary
- S1: glute bridges: 70, 100, 100, 100
- S1: calf raises: 40, 50, 50, 50





eventually i'll try to get this automated.. but for now, doing it by hand is fine, doesn't take long actually..
http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg30597/#msg30597

click that for an easy to copy & paste template, in the code block near the end.






ok so that's the template for now, which includes MY exercises.. i'll put that in a blog post etc soon but for now it's in my journal.. now here's my post that i will modify and update with every training update post.

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ADARQ.ORG ADVANCED PROGRESS TRACKER

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.

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CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake

SORENESS
01/11/2011: hamstrings a little

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)

FATIGUE
01/11/2011: high

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued

SQUATTING

BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min

RECOVERY


ONE LINERS WITH EVERYTHING IN THEM

1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHEDULE, ANTI INFLAM, STRETCHING
01/11/2011: {BW=159}, {DIET=protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake}, {ACHES/INJURIES=right ankle (need to ice it more)}, {FATIGUE=high}, {SLEEP SCHEDULE=6 hours (6:30am to 12:30pm)}, {ANTI INFLAM=iced right ankle for 20 minutes}, {STRETCHING=hamstrings very good, calfs lightly, stretching quads tomorrow}

1-LINE WORKOUTS
01/11/2011: {WORKOUT-1=jumps/dunks, horrible, very fatigued}, {WORKOUT-2=2 hours, 5500 total jump rope reps, barbell reactive work, felt great}, {WORKOUT-3=- S1: glute bridges: 70, 100, 100, 100 + S1: calf raises: 40, 50, 50, 50}

dunno if posted yet,
<a href="http://www.youtube.com/watch?v=cEVCjUG1Mww" target="_blank">http://www.youtube.com/watch?v=cEVCjUG1Mww</a>

that's not a response video to lebron.....

linked from dagger

http://worldstarhiphop.com/videos/video.php?v=wshhIjBQY3s3dYzPUXGW

wtf

looool

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>