Adarq.org

Quote from: adarqui on July 24, 2010, 04:16:11 am

I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.

Why would you like more lat over bicept?

i don't even know what i'm referring to in that quote, but it sounds like i'm preferring pullups over chinups in regards to lat recruitment.

but i'm with you all the way, quads & biceps for life.

Quote from: adarqui on November 23, 2010, 04:23:51 am

Quote from: Eric on November 22, 2010, 12:30:30 pm

after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/

cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol

and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)

don't go too heavy starting out, just keep it to 30-40% of 1RM and focus on form, getting those feet off the ground while dropping into a half squat.. make sure you stay tight though.

pc

created this thread to post the responses I deleted from the q&a, sorry vag/lbss lolol.. we made some rules for that subforum just so threads can stay short & sweet there.

Quote from: Raptor on November 23, 2010, 12:54:43 pm

Oh, I was also wondering this: if you eat a caloric deficit, yet a great amount of protein, can't it happen that you lose weight and build muscle at the same time? So body re-composition is happening? I mean, it would make sense, probably the weights on the bar would not increase but if they stay the same and the bodyweight is going down, then the relative strength increases so that's a gain in itself I guess.

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

Quote from: LBSS on November 23, 2010, 02:24:24 pm

Quote from: Raptor on November 23, 2010, 12:54:43 pm

Oh, I was also wondering this: if you eat a caloric deficit, yet a great amount of protein, can't it happen that you lose weight and build muscle at the same time? So body re-composition is happening? I mean, it would make sense, probably the weights on the bar would not increase but if they stay the same and the bodyweight is going down, then the relative strength increases so that's a gain in itself I guess.

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

Also:
http://www.bodybuilding.com/fun/kelly3.htm

nice jumps and that is pretty funny (white boi comment lol)

thanks mang

Quote

hhaha ya someone kept saying "white boy got hops, white boy got ups"

I heard that hahahahah. That guy sounded sassy and intense, must have put you in a good mood to land more dunks

ya he hyped me up.. woke me up.. i landed a bunch after that.. like 2 before that, 5 after that.

Quote from: Raptor on November 23, 2010, 06:39:20 am

TVS is kind of dead right now, and it has been in the last few months...

rip single-handedly destroyed tvs

hahah what? you mean it died after his freakout post?

Optical illusion (??) says; you're close to the top of the M@*T%#ERFUCKING SQUARE !$%#*@%$
try and get that for me plz, not sure how high that square is tho

i'd imagine it's 11'6 like all of the squares, not sure though.. i'm pretty close regardless, if my peak jump hits 11'-11'2, i'm 4-6" off.. top of square would have me hitting 42" RVJ.

On your diet; you seem to be taking in HUGE ammounts of protein compared to the ammount of Kcal your eating, you drink enough water do?
That shit can be a pain on the liver, kinda been there.
Sweat smelling like ammonia yet?

ya i drink enough water, my sweat smells normal.. I have some crazy BO if i don't wear deodorant though haha.. i've had that ever since getting under 160 though.

peace

you owned them all man... they were like taller than you and can palm the ball easy... dunk contest?

did the guy dunk or something... he was limping at the end... lol.

lol wasn't trying to 'own them' tho, wanted to land some really crazy dunks, they seemed hyped up and were enjoying it a bit.. the 'white factor' helps.

guy at the end didn't dunk but i dno how he pulled his hamstring, pretty funny.. hope he didn't pull it but i keep cracking up when i see it.. hah

lol was that dude trying to dunk in flip flops? that's what it looked like.

ya hah

Quote from: adarqui on November 23, 2010, 06:11:11 am

11/22/2010

bw = 157 b4shitz, 155 after
soreness = not much
aches/injuries = back
fatigue = low

diet = protein shake + 2 tspn coffee, jumps/dunks, protein shake, chipotle, training, protein shake, protein shake + pb sandwhich

workout #1: jumps/dunks
- first max jump of the day was the best of the day, wtf?

workout #2: strength
- C1: backward drop: 18 @ 3 x5, 24x5, 32x5, 34 x 3,       36 x 3, 3, 3, 3,            03, 03, 03          03,
- C1: SSBAR DL: 75 @ 3 x 10, 165 x 5, 215 x 5, 235 x 5,  255 @ 5, 5, 5, 5,      235 @ 10, 10, 10    215 @ 10, 10, 10, 10

originally i thought i was doing 235, 215, etc.. i miscounted on the weight, so, trying to keep my back safer because of the injury, i end up doing 255 @ 4 x 5 with speed thinking it was 235....... eh.. weird, dumb slipup but it worked out for the best.

backward depth drop off 36" was intense but i stuck most all of them, strong sets.


peace

Dude, you don't eat very much at all!  I would be freakin Zombie ravenous after a day like that!  Anyhow, I wanted to ask you two things: First, what do the 03s at the end of your Depth Drop sets mean?
Second, by my count you did like 135 Deadlifts?  Holy crap, that's huge volume!  Are you able to bend over and pick up the remote after that?

i ate alot the day before, but ya, i eat light.

03s must have been a typo, it should just be '03', meaning 3, i use '03' to line it up with the other exercises i'm doing.. ie, 03 lines up with 10, but 3 doesn't.. makes it easier to see.

ya i went a bit nuts on DL volume last night, i feel completely fine, basically like i didn't even workout yesterday, except for my calfs, from the 36" backward drops.. haha

Are you putting on weight again on purpose?

135 dl reps   god damn man. How swole do you feel after this?

You owned their asses man. And got good response. Did I hear some of them say something about whiteboy owning or something??

well i just put on weight the day before dunking/jumping, by loading up hard on carbs.. if i relax on carb intake i go back to 150 pretty quick.

for example, sunday = carb up (starting weight 150 in morning), monday = low carb (155 bw in morning), tuesday = high carb (mornin weight = 152. etc..

hhaha ya someone kept saying "white boy got hops, white boy got ups"

peace man

Schroderish...

what is ?

Dumb question: Would this work on a GHR? My guess is not, but we don't have that fancy bench at my gym so I figured I'd ask. Maybe a swiss ball...

i was never able to get in the right position on a ghr bench. swiss ball dno, just can't see someone going heavy on this, on swiss ball.

dno, 45 deg hyper was the only thing that felt perfect

pc

check the dude who pulled his hamstring at the end, i actually think he did wtf? haha





11/22/2010

bw = 157 b4shitz, 155 after
soreness = not much
aches/injuries = back
fatigue = low

diet = protein shake + 2 tspn coffee, jumps/dunks, protein shake, chipotle, training, protein shake, protein shake + pb sandwhich

workout #1: jumps/dunks
- first max jump of the day was the best of the day, wtf?

workout #2: strength
- C1: backward drop: 18 @ 3 x5, 24x5, 32x5, 34 x 3,       36 x 3, 3, 3, 3,            03, 03, 03          03,
- C1: SSBAR DL: 75 @ 3 x 10, 165 x 5, 215 x 5, 235 x 5,  255 @ 5, 5, 5, 5,      235 @ 10, 10, 10    215 @ 10, 10, 10, 10

originally i thought i was doing 235, 215, etc.. i miscounted on the weight, so, trying to keep my back safer because of the injury, i end up doing 255 @ 4 x 5 with speed thinking it was 235....... eh.. weird, dumb slipup but it worked out for the best.

backward depth drop off 36" was intense but i stuck most all of them, strong sets.


peace