Adarq.org

WEIGHT: 179
SORENESS: hip flexors, abs
ACHES/INJURIES: left hamstring not painful but i feel it
MENTAL STATE: motivated but rushed

- warm up

- SVJ x 7-8
better than the other day, most jumps were a full knuckle or more over the vent.

- squat 325 x 5
this is a PR, i think, but it was not a great set. knees caved too much on fourth and fifth reps. otherwise fine. i blame my sore abs and hip flexors.

- OHP 45 x 13
went to F on left arm, right arm followed

- various chin ups and pull ups

- stretch

a good friend of mine is in town for like one day and i don't get a lot of chances to see him because he lives in california. so i cut this workout short. time to go chill. depending on how i feel on saturday i might try for a PR in the squat.

<a href="http://www.youtube.com/watch?v=mevmoxEsT1g" target="_blank">http://www.youtube.com/watch?v=mevmoxEsT1g</a>

<a href="http://www.youtube.com/watch?v=hk4FP7_EtKM" target="_blank">http://www.youtube.com/watch?v=hk4FP7_EtKM</a>

the harmony...the harmony...

fwiw, adarq has spent a significant amount of time using partial squats as his primary strength exercise.

what you've heard/read is probably voodoo. you probably get all the aspartic acid you need from your diet. any supplemental probably has at best a small effect. and i hate to break it to you, but the people for whom this (and lots of other boutique dietary supplements) might have an actual training effect are light years ahead of you or me or most of the dudes on here.

only abstract i could find, which doesn't exactly inspire confidence:

Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120.
The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats.
Topo E, Soricelli A, D'Aniello A, Ronsini S, D'Aniello G.
Source

1Stazione Zoologica Anton Dohrn, 80121, Villa Comunale, 80121, Napoli, Italy. enza.topo@szn.it
Abstract
BACKGROUND:

D-aspartic acid is an amino acid present in neuroendocrine tissues of invertebrates and vertebrates, including rats and humans. Here we investigated the effect of this amino acid on the release of LH and testosterone in the serum of humans and rats. Furthermore, we investigated the role of D-aspartate in the synthesis of LH and testosterone in the pituitary and testes of rats, and the molecular mechanisms by which this amino acid triggers its action.
METHODS:

For humans: A group of 23 men were given a daily dose of D-aspartate (DADAVIT) for 12 days, whereas another group of 20 men were given a placebo. For rats: A group of 10 rats drank a solution of either 20 mM D-aspartate or a placebo for 12 days. Then LH and testosterone accumulation was determined in the serum and D-aspartate accumulation in tissues. The effects of D-aspartate on the synthesis of LH and testosterone were gauged on isolated rat pituitary and Leydig cells. Tissues were incubated with D-aspartate, and then the concentration (synthesis) of LH and cGMP in the pituitary and of testosterone and cAMP in the Leydig cells was determined.
RESULTS:

In humans and rats, sodium D-aspartate induces an enhancement of LH and testosterone release. In the rat pituitary, sodium D-aspartate increases the release and synthesis of LH through the involvement of cGMP as a second messenger, whereas in rat testis Leydig cells, it increases the synthesis and release of testosterone and cAMP is implicated as second messenger. In the pituitary and in testes D-Asp is synthesized by a D-aspartate racemase which convert L-Asp into D-Asp. The pituitary and testes possesses a high capacity to trapping circulating D-Asp from hexogen or endogen sources.
CONCLUSION:

D-aspartic acid is a physiological amino acid occurring principally in the pituitary gland and testes and has a role in the regulation of the release and synthesis of LH and testosterone in humans and rats.

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

squatting back to back days may not be advisable for other reasons but soreness is not really one of them.

makes me want to substitute the 20 pull-up challenge and 100 push-up challenge for my upper body work.

http://hundredpushups.com/index.html#sthash.hrkb0FKT.dpbs

http://twentypullups.com/

Hey

Are bulgarian split style good alternative to barbell

i.e. barbell squats - dumbell bulgarian split squats

RDL - bulgarian split RDL - one leg on box behind and aim for a single leg RDL with dumbbell

bulgarian split calf raises - same thing one leg behind and one leg calf raise on floor dumbbell

actually laughed out loud. upvoted to return this post to neutral.