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Messages - LBSS

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8416
also, i can't stop laughing about this picture:

8417

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.



BW = 165    
SORENESS = adductors, hamstrings, quads, pretty minor
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- sprint x 10y
2 @ 60%
4 @ 90%
felt okay, sort of fast, but none of the unconscious twitching, hand clenching or anything else that happens during recovery when these really fire me up.

- DSVJ x 5
terrible

- DLRVJ x 7
really terrible, worst in a long time

- squat
4 x 5 x 225
1 x 3 x 240
2 x 2 x 255
1 x 1 x 290
all felt pretty good, although i was shooting my hips/dropping my chest on a few reps i didn't struggle with any of it

- SS1: chin up x 9
- SS1: dip x 9 + 18
- SS1 info: 3 rounds
gonna keep going until i can get 12 reps for each round, then add 5-10 pounds and start over at 8. if i go any heavier my form goes to shit, especially on chin ups. maybe when i'm stronger.

- lacrosse ball of pain
focused on glutes, jacked up beyond belief. everything is jacked up.

- stretch

i've been okay about my reminders except the sweets part. office celebrations kind of kill that -- free cake and even the fat people are eating it...i'd feel like a freak for turning it down.

8418
What are the differences and which is better when vertical jump is the goal as a supplement to squatting?

depends

8419

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.



BW = ???     
SORENESS = quads, glutes, hamstrings -- not bad but still sore from last saturday, whoa
ACHES/INJURIES = left trap jacked up for some reason
FATIGUE = moderate

- warm up

- sprints x 10y
2 @ 60%
4 @ 90%

- DSVJ x 5

- DLRVJ x 5-7
shitty

- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255

- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds

ran out of time, gym was closing

- stretch


worked a 12-hour day today with a lot of stress. there are 12-hour days and then there are 12-hour days. this was of the second type. did the same squat workout as last saturday and it felt much more like a squat workout with those weights should feel. i'm jacked up all over the place. was good about stretching today and did my rolling before the workout. i need to just get a tiger tail so i can do shit while i'm watching tv or dicking around online. ITBs, hams, calves and quads are so full of knots that i really just need to start with a LOT of low-intensity stuff. foam rolling can be too intense/painful to be worthwhile.

8420
MOVIES & ENTERTAINMENT & SHeeT! / Re: teen amanda bynes nude
« on: July 06, 2011, 06:15:05 pm »
Her pink squatflex were showing and her jumpsoles were hard and very noticeable.I try to thrust my hips repeatedly to activate glutes but he doesn allow me.He looked me dead inside the eye as though must if it was too much.Feeling it building insidewithin all her, Jen ground her hips back from the two men teaching her to squat as she pushed harder through the fucking heels, her mouth.watching me stroke my hot oh -ah-ah- foam roller like that, start to see the crease within my power pants inzer squat briefs thats my gluteal lips getting hard oh-ah-ah hold the bar tight, I would like to stroke my foam roller onto it, watch me, hold it tight, I,m so excited ah-0ah-ah, I do believe I,m prepared to PR!!.

-- adarqui

so, uh, who's this jen?

8421
Pics, Videos, & Links / Re: beast
« on: July 06, 2011, 03:18:11 pm »
Ernest Hemingway. Seriously, check out the calf muscle:


8422
adarq had another good idea:


ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.



8423
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 06, 2011, 08:19:06 am »
i like the note to self. gonna copy that.  :highfive:

8424
Remind me again what you do for work...

I do resource development and manage programs at the DC office of a Geneva-based international development and humanitarian assistance organization.

8425
MOVIES & ENTERTAINMENT & SHeeT! / Re: teen amanda bynes nude
« on: July 05, 2011, 10:09:51 pm »
hahahahahaha

+1 that is fucking hilarious.

8426
forgot that i had a family thing tonight at 7:30. i was at work until 7:10 and just got home, so guess whether i went to the gym today.

whoops. better luck tomorrow, but this week is going to absolutely suck work-wise. like really, really badly.

8428
you didn't answer the first part of my question. do you have a weight goal? your journal title says you want to be brawny and you talk about being too skinny pretty regularly. so how big do you want to be? 165? 175? 205? 155? you're obviously having no trouble staying light and reasonably lean.

8429
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 04, 2011, 03:43:35 pm »
how did your back feel before/during/after the session? i mean, was there any change over time?

8430
Starting Strength is a good book to follow for what it says it is -- a book about starting to build strength. You don't have to take the diet advice along with it. Anyway, screw Men's Health, too. Click on the bodyrecomposition link in my signature.

yesterday and today:

BW = ???     
SORENESS = quads, glutes, hamstrings -- serious soreness/stiffness today (monday)
ACHES/INJURIES = none
FATIGUE = moderate

- tennis x 60-75 minutes with my dad, also walked a few miles

- stretch

gym closed so didn't follow up on smolov, but not broken up about it. will start over again tomorrow with the same workout as saturday.

happy fourth of july to the adarq.org US Americans.

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