Adarq.org

Haha, I'll keep the videos the same, but I'll probably be getting a better camera soon. The pictures will all be in the same place around the same time of day, so in a few months I'll try to make a morph video.

My deltoid tear was actually pretty serious, I didn't do any lifting at all for a couple months after and the first few weeks I even stopped sprinting because even running made it hurt. Right now it's actually recovered quite well, inclined bench Monday wasn't at all painful like other times when I had attempted.

damn man.. ya sounds like it was pretty bad.. i tore my calf once really bad, split the gastroc right down the middle.. someone knee'd my as i was sprinting in a basketball game, like some crazy freak accident.. i couldn't walk for 2 months. NBA League Pass saved my life while I relaxed on the couch every night

My kcal intake is over 4,000 right now, and I'll be upping that next week. (something like 4700)
I'll definitely do those short sprint starts, my start needs some help, especially for the 110m hurdles. Top speed needs to come sooner.

I'm pretty interested in seeing my progress as well, haha. I seem serious now, I used to think I was serious but my kcal intake was never high enough and my weight training wasn't really organized, so I never really got anywhere. This time it'll be much different. 

strong words! this will be a good journal.

peace

I'm Omar (I go by Zetz online) I'm a high school hurdler. I just started a program called Scrawny to Brawny so I can bulk up before my last high school track season. I'm hoping to hear from other people with my same interests and I'm here to get help in that. Feel free to check out my youtube channel. (not much there, but it's a start)

http://www.youtube.com/user/TheZetz

hey man, welcome to the forum.. what are your current strength levels like and bodyweight? getting stronger is really going to help you get out of the blocks faster, from the video i saw.. the jump over the music stand was pimpin`.

have you taken measurements etc? i'd recommend doing that.. it's always great to have a legit before & after comparison (measurements and strength levels).

peace

Five-hundred-eighty pound clean and jerk. And it doesn't even look like he's trying that hard. Enjoy.

<a href="http://www.youtube.com/watch?v=Mi6kfdwNDKw" target="_blank">http://www.youtube.com/watch?v=Mi6kfdwNDKw</a>

too bad he got into that car accident.. blah!

Quote from: LBSS on July 19, 2010, 09:51:35 pm

TMuscle is so deeply full of shit that I basically assume anything on there is wrong. HFCS is totally fine in moderation. If all your carbs come from HFCS, that's one thing. But as an ingredient in a PWO shake, or every once in a while in some ice cream or cake or whatever, it's not a big deal. The point is that metabolically, it's just sugar. There's nothing especially bad about it except for how pervasive it is.

Yeah there maybe a few shit articles on t muscle but I think Dr. John Berardi knows what he is talking about as well as Dr. Lonnie Lowery.

http://www.johnberardi.com/about/jb.htm

http://staleytraining.com/articles/lonnie-lowery/1-lonnie-lowery-articles.htm

I would stay clear of it in a PWO ingredient as well, but that's just me as i would like to have the best physique i can possibly achieve and wouldn't want anything to screw  that up. Of course having cake and ice cream or whatever once in a while, if your diet is strict most of the time, aint going to hurt.

cake = FAIL
ice cream = WIN

ice cream still has a good amount of protein in it usually

ok so, briefly, im at my house with a gatlin gun (huge machine gun), and cops are surrounding my house.. so i started offing them like terminator, then i take off on foot, in a battle with them for miles.. until i reach some parking garage.. and im running out of ammo.. then i just wake up.

was pretty crazy though.

Quote from: adarqui on July 20, 2010, 04:37:23 pm

Quote from: Flander on July 20, 2010, 06:07:33 am

802 lunges. Are you fucking kidding me. Damn man. You mad!

 

i'm going to add weight next time.. 10 lb plate in my backpack @ 400 each leg..

How long do the lunges take? What is the primary purpose of them?

they make my legs feel bionic.. each lunge stretches out the glutes, hamstrings, quads, calfs/plantar-foot, hip flexors, etc.. so thats basically 800 stretches + strengthening.. i also go deep on each so im really focusing mostly on the glutes.. im trying to make my glutes RIDICULOUSLY strong, which i've come to realize these lunges are really doing that.. when i do lunges in such a high volume, the next few days i have so much glute/hamstring/quads tonus its amazing.. even if im sore my acceleration on sprints is crazy.. another thing they target, is conditioning/lactic acid tolerance.. heart rate is up pretty high during the session and there's alot of lactic acid going off and on throughout... my legs have also gotten bigger (glutes/quads/thigh) since doing this many lunges, i can literally feel my legs growing.. it's just a really intense stimulus, that many lunges in a very deep position.

since doing them my SLRVJ's (left and right leg) have also gotten so much stronger, without me even focusing on them..

i need to drop a vid soon of how i do them because i land pretty deep on the ball of my foot or midfoot, in a long lunge..

my legs feel much more powerful since ive been doing these long walking lunge sessions..

peace



edit: it takes about 3-4 minutes per 100 i'd guess (takes me a song length or a little more to get 100 usually), then 1 minute or so rest in between..

i first time i did like 100-200, i was sore for 7 days.. now i do 400 each leg and im only sore for about one day.. meaning my preparedness/work capacity is through the roof.. ithink the goal would be to have only one day soreness (doing 400 each leg) or so using 20-40 lb in my backpack/weighted vest.. that would be some beast strength/work capacity.

802 lunges. Are you fucking kidding me. Damn man. You mad!

 

i'm going to add weight next time.. 10 lb plate in my backpack @ 400 each leg..

warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility

ankle rehab circuit

work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea

cool down
stretch

damn gotta get those chinups up!