Adarq.org

nice. and don't worry, i'm like that with my shoes too. i'm like obsessed with the technologies and stuff, and always wanna get like the perfect shoe or something.

nice. ya it's hard finding a good shoe, especially when you can't try them on. Soo many shoes i've ordered online, I never tried on prior.. so I got lucky with a few. I also purchased some shoes I don't like, my Brooks XC flats for example. I don't like my hyperdunks either and I tried those on in a store. I think i'll like my Kobe's when I finally do some jumps in them.

New Balance / Saucony have been good to me.

barbell conditioning.



01/02/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 155 lb.
- 
morning resting heart rate = didn't measure
soreness = quads barely, adductors barely, hamstrings alot, glutes alot, erectors barely, calves slightly
aches = blister on bottom of right foot
injuries = 2 toenails black, left shoulder barely
- shoulder seems like it's finally getting a little better, ever since i started lifting
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 1



Food

12:30 PM

- huge bowl of cereal + 2% milk + honey
- 4 x banana
- green tea



Session: Afternoon

4:30 - 5:30 PM

barbell conditioning:

circuit #1:
- 5 rounds total (1 set of each in succession, a total of 5 times)
- short rest
1. bent y-t-w variation: 2.5 lb. x 30
2. barbell deep squat, heels elevated: 45 lb. @ 5 x 20
3. standing barbell overhead press: 45 lb. @ 20, 4 x 15
4. barbell RDL: 45 lb. @ 5 x 20
5. standing barbell curl: 45 lb. @ 5 x 20
6. standing barbell row: 45 lb. @ 5 x 20
7. barbell calf raise, toes elevated: 45 lb. @ 5 x 10
8. overhead press barbell calf raise: 45 lb. @ 5 x 10

circuit #2:
- misc stuff
1. barbell deep (5-second) paused squat: 3 x 10
2. standing barbell (5-seconds) paused (at the bottom) overhead press: 3 x 10
3. barbell reverse curl holds: 3 x F
-- THESE WERE TOUGH AF.

barbell deep mini squats: 45 lb. x 100 (50, 20, 20, 10)

many squats atg, all deep.

swole af after that workout, lol.. I remember around the same time last year I tried doing a workout like this, and I was completely dead after 3 rounds. So obviously i'm in much better shape jajaja.

my legs were very wrecked prior to this session.. they feel great right now though





Food

6 PM

- 2 x 2% milk
- 2 x banana



Food

6:30 PM

- steak sandwich
- tons of blue corn chips + fresh hot salsa
- propel



Food

7 PM

- 2% milk
- vegan fudge brownie



Food

10 PM

- propel
- 2 x banana
- big bowl of cookie crisps cereal + 2% milk
-- saw them at buy1get1 free so I figured i'd try them out.. haven't had them since I was a kid. They weren't as good as I remembered.



Food

3 AM

- 2% milk
- banana



Leg Drain

3:50 AM

20 minutes

Quote from: Mutumbo000 on January 02, 2017, 09:21:05 am

How many minutes of rest between  sets for the bench and squat?

Bench would be about 1/2 minute and squats are about a minute. I prefer low rest periods because overtime I'd get used to be able to recover a lot faster.  Back when I squatted 500 then 525 I probably had about a minutes rest.  I'm a fatty also so the low rest periods help with a cardio feel to the weights.  I'm still getting my noob gains so it could change in a few weeks.

30 seconds wtf?

my 2 cents.. increase rest if you're doing a strength set/rep scheme. If you were doing tons of volume at lower intensity (ie, 10-15 sets of 5 @ 10RM), i think it'd make more sense from a 'cardio perspective' to use 30s rest intervals. For 3x10 and such, ~1 minute is probably ok. I'm just stating my personal opinion. If i'm lifting heavy, I usually utilize ~3-5 minute rest periods (more on the 3min side). Just finish the session with actual cardio for ~30 minutes and you'll burn way more calories/get a better effect than reducing rest periods (in a low volume routine). I guess the way I look at it is, trying to achieve an energy system effect while utilizing opposing energy systems, is much less effective than focusing properly on an energy system, then focusing on the other. So, for example, hitting your strength work with proper recovery - more quality + less taxing. Then hitting some aerobic cardio for ~30 minutes. By taxing yourself less during strength work, you'll have more drive/focus for cardio... stuff like that.

dno just yappin`

pc!

every once in a while I see one that's pretty hilarious.

If you put your mouse on the 20:11 mark on the line so the little preview box shows up, looks like hes jackin it lmao

.............

lmfao. it does tho. you've got quite the eye for spotting subliminal fap sessions!

LOL Jk 

saw thread, was confused, clicked it, LMFAO'd.

great job.

 

after 3 hours of non-stop research (yes i'm weird), I went with the adidas adios boost 3's instead of the 2's.. For one simple fact, the boost 2's have some 'ridge' down the middle in the forefoot, and people say they can feel it. I know for a fact that will annoy the absolute fu*k out of me, so, I went with the 3's.

I ordered these:





Here's the ridge vs no ridge:



that ridge down the middle looks evil annoying.



ok so.. these are going to be heavy for me (~8 oz) but, I think that'll help me when I try and do some 20+ mile runs.. Well, I think that'll help me more than my NB RC5000v2's - which aren't meant for that - and I think I can feel that they aren't meant for that.

we'll see.

pc!

why do bench/deadlift have ?-marks? lul.

also, crossfit needs weight classes or something.. ?? chix can't even dream of competing now unless they are juicing out the gills, it seems. i could be wrong, dno.