Adarq.org

will do another workout later, wanted to do it after running but.... lightning and pouring.

8/8/2010

bw = 161 (noticeably leaner though)
soreness: hamstrings
aches/injuries: left ham tendon a little

workout #1: pouring
- very slow 400's x 5
- 2 mile run

relying completely on fat metabolism today.. legs felt dead as fawk.

i felt so fast last night, but so slow this morning, seems completely due to diet imo.. didn't eat much after last night's training, then i wake up only have a cup of milk and do this workout.. if i had saved it for tonight and eaten a few small meals/bananas i'd have been fine i bet.. so that's cool whatever.

looking noticeably leaner again.. can't wait to get my bodyweight way down again

tonight i'm doing squat singles and some BW upper.. squat singles will probably be with 225.

peace

Love reading what you're up to man because I know you get results.

thanks man.. i'm after a wide variety of results right now so my training is pretty nutty, but it's going good.

Noticed you prescribe routines for some of the guys as well. Pretty stand up of you.

thanks again mang.. appreciate it.. ya i just want more people to make more progress on these forums.. unfortunately most people who take the 'free coaching advise' will just quit anyway, but it's all good, at least i tried lol.

Haven't updated my log at TVS in ages, might start a new one here implementing your principles from The Single Leg Jumpers handbook. All the best with the training anyways. End of E-props given haha.

nice man! would love to see a journal from you!

peace man

Quote from: adarqui on August 08, 2010, 03:55:46 pm

Quote from: LanceSTS on August 08, 2010, 03:28:58 pm

http://www.youtube.com/watch?v=IMJit0qjfwg

what caused that? why did zab walk of and try to take his money etc? i actually remember seeing that now from way back... i don't understand why everyone freaked out.

Well, if you watch the way the chic was rolling she was laying down real close to the ground and people get pissed about that 'lay down" stuff and say its cheating.  He lost on a couple of the rolls and tried to take his money back and all hell broke loose.  His groupies actually did everything, he caught that one dude with a left and dropped him but they had that bully mentality that comes from being in a group with him.  I remeber reading somewhere that the kick that got shown clearly toward the end where zab kicked the guy on the ground was the most expensive part of that whole ordeal for him.

ya i'm surprised he didn't get prison time.. i guess those dude's just wanted money though and no official charges were pressed? i hope zab don't slip up yet AGAIN, he could do big things at 140 right now.

CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (92.5 or 95, most likely 92.5, 92.5, 92.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (22.5kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (70,70,70) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (50,50,50,50) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (22.5,22.5,22.5) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (90,90,90) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (30-32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (28,28,28) 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (55,55,55,55) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man

Yea, it was one sided the whole fight for sure.  Dos Santos had a few scrapes nothing major, but you could tell he was thinking what the hell do I have to do to get this guy out of here lol. He even threw a leg kick.  Roy kept trying to take him down though and he landed a couple of shots, but damn that dude has a chin!  

damn..

I didnt know those boxing fights were tonight.  That sux when the judges do that shit but it happens alot.

ya, was a great night of boxing for sure.. both fights were very entertaining.. devon alexander isn't what people think he is, that's for sure.. bradley definitely going to take him up on his offer to fight after seeing this clinic put on against him.. alexander is there to be hit, EASY.. bradley could finally get a ko on alexander.

140 is the place to be now.. mayweather messed up 147, but 140 is going nuts.. some insane fights will be made in that division of this and next year.. should be fun.

i hope zab judah actually cleans up 140 a bit, would be exciting to see him putting dude's out.. he has the most power & speed at 140 right now.. if he tightens up his mental game again, 140 = cleaned up.

Btw, what did the Johnson fight look like?

johnson actually looked good, he just wasn't 100% in shape you could tell.. but he still brought it, and possibly could have won the decision.. was very close.. he's still relevant believe it or not, he got phased on one left hook btu that was about it, very slick/goo D all night.

who was fighting? And yea, you missed a hell of a fight, Nelson couldnt take him down due to Dos Santos wrestling so had to stand with him and got hit cleanly 99,999,999 times with right uppercuts and right straights and kept pushing forward.  dos santos finally took him down for the points and started going to the body with his punches. Rogan had the quote of the night on one of the body shots that landed clean as fuck....

damn.. how badly was JDS beat up? was it mostly one sided even though roy kept coming after being popped?

i was watching boxing.. johnson/cloud then devon alexander/kotelnik... honestly, i thought kotelnik won the fight, huge robbery imo.. devon is the champ and kotelnik straight beat him down beautifully, was a pure clinic.

He said "thats like hitting a guy with 15 sweaters on in the stomach". lol

jahahahahaha!

haha, I called everything exactly until the last couple of minutes and he started relaxing and sitting back in the guard.  Hearbroke isnt even enough to describe the feeling that dude must have right now, he won every single round convincingly including the final one, up until the last damn 3 or so min.  Crazy, oh I believe I said Fitch would win but make it a boring as fuck controlling fight haha   btw, did you see how much punishment Roy Nelson took and stayed in there? Thats from Dos Santos who koed damn near everyone in the first rd. lol.

nah i missed that fight, i was watching boxing.. i heard it was GREAT.. ill have to find a download for it.

both guys are still legit.. someone needs to wreck brock i can't take it anymore.