Adarq.org

2/11/12

Went down to MSAC in Melbourne for shoot around on the lunch break today. Was going to try and film some dunks/attempts. Warmed up a bit shooting around and did some lay ups. Threw down a couple of easy one handers off one foot. Then got asked to join in with some 3 on 3. Played three rounds of first to 11 and won the first two and lost the third 13-11. I hit a couple of nice threes and some good drives. Was able to work on some post moves with the turn around jumper coming along nicely.

As far as the jumps went I thought I'd be pretty average after squatting last night. Actually felt pretty good without exerting too much effort. Will try and get down over the weekend to finally film some. I'm keen to see if I look like a retard when I jump or not.

*EDIT- made it to page 2. Nice*

Have adjusted my diet somewhat. I was giving the leangains style of intermittent fasting a red hot go. Was sticking to it 95% of the time too. The only (and major) problem was that although it fit my lifestyle in terms of not eating breakfast, I just wasn't getting enough calories in my feeding window. Lost some fat no doubt but noticed less energy during workouts and more soreness than usual.

I'm now focusing on relatively clean eating whilst getting a nice amount of cals in. If I'm training a decent amount I've never had an issue keeping low body fat some fingers crossed it's still the same case now. An example was today's food (which will be similar most days):

1 cup oats and 1.5 cups yoghurt
3 eggs
protein shake
rice, tuna
almonds, 2 cups milk
spaghetti bolognese
post workout shake

Dinner will change every night but the rest will remain pretty static.

The main other thing is 3-4 espressos per day, two of cups of tea and about 3 litres of water.

27/10/12

AM:
Did the 1,000 steps trail with the wife (getting fit post pregnancy for her). It's basically a 500m or so trail that leads to some steps....I'm guessing on around 1,000 given the name. It's 900m of steps of varying sizes and we did it just once up and back today. Anyone living in Melbourne probably would have heard of these.
I had a heart rate monitor on. Averaged 130 on the way up and 90 on the way back down. I don't know if this is good or not as I don't usually wear a monitor.

PM:
Workout 5- Upper Body- 8.45pm

Actual warm up was next to nothing (smart I know) but was pretty tired going into it.

Incline Bench (4x3-5)
10xbar, 5x40, 5x50, 5x55, 5x60, 4x65

Chins (BW) (4x6)
5,5,5,4,4,2

Incline DB Press (3x8@30kg total weight)
10,10,8

BB Curls (3x8@30)
8,8,8

Skull Crushers (3x10@30)
10,10,8

Ended up with a massive pump from this workout which was unexpected but felt awesome. Tired though and my diet has been average over the last week. Just not getting enough food in. Is something I'm addressing.

14/10/12- Workout 4- Lower Body Day

Weight- 90.1kg

Warm Up:
Foam rolled IT bands, hams, quads, hip flexors, lower and upper back.

Deadlift (4x5):
10xbar
5x60
5x80
5x100
5x110
5x120kg

Bulgarian Split Squat (2x10):
10x20kg
10x20

Calf Raise (3x15)
15x20
15x20
15x20

Deadlift felt really good. Haven't done it for a couple of months now. In the 120kg set leg drive felt great too but the bar speed was pretty average on the last couple of reps.
Was a bit cautious with the BSSs. After straining my groin a couple of weeks back thought I'd take it a little easy. Felt some slight warmth in the groin area but no pain.

All in all felt pretty good.

armstrong never failed a drug test either.. now look at what has happened to him.. kind of tragic in a sense, the guy has done alot of good for this world/people.. now he's losing everything.. not sure how i feel about it, most of me still supports him heh.

You know what, the part of me that feels for Lance is the part that realises that whoever won the tour during those years would have been doped to the gills so really wasn't he just competing on a level playing field?

The other part of me says screw him cause he lied, bullied and cheated his way into the hearts of people all over the world and built a multi-million dollar fortune off the back of it (and yes I realise what he's done for cancer research).

Agreed. Feeling it today though. I had two really sore spots, one on my mid back and the other up on the 1st rib. Couldn't figure out why they were so sore yesterday and then remembered it would be the massage.

She didn't do any trigger point this time as it was my first massage in a while but she's going to get stuck into that next time.

Best thing is I can claim massages on private health now so it only costs $15 instead of $80 

Yeah that's funny.  Thinking about it I would use a RL plant but am sure in games I use either one depending on the situation. It's definitely an advantage having a history of playing ball. I have a few mates who are stronger than me with more trianing experience but who lack the efficiency built up playing ball over 25 odd years (wow that makes me sound old- only 32 though).

That's what I'm hoping. I had the squat up to 125kg not too long ago so shouldn't take me too much to get back there and further.

That'd be nice wouldn't it. I'm 6'4 so have some height on both you and Chase and would be happy to be nudging 40" running.

Will also be interested to get your reviews/feedback on the Project Vertical program. I've seen a lot of vids but know next to nothing about it.