Adarq.org

Back at it. Stopped posting and made no gains besides some upper body on deployment. Now inport for atleast a year and going for PRS across the Board want to reach all time high in overall physical fitness. Edited first post for goals but really focusing on diet and getting into shape while lifting to maintain muscle. Need to take it easy and get hips real loose before squatting again hips killed me before and keep reps low. Anyways...

Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch. 
4) DIET- 5/5  mainly salad and protein(150G) great start

Warm up- none oops

Basketball/cardio/intervals
- played pickup for 1.5 hours. Rusty and terrible rhythm but great exercise

Weights
- shoulder press 115 3x6 seated
-curls 3x8
Some more curls and shoulder dumbbell

Core
- decline sit-ups x40 with 25lb

flexibility/mobility


Good day 1 need to stick it out

12/30/15 workout get FIT


1) SLEEP - 6 or so hours 
2) PHYSICAL STATE-  3/5  still pretty sore from last session mainly in glute and quads
3) STRETCH/ACTIVE RECOVERY-  foam roll
4) DIET- 4/5
5) WEIGHT- 207.5

Decent warmup including some hip band drills

pogo jumps x 30

squats- 205lbs 2x5, 1x20 

GHR- x 30 reps

some upper body work

besides some soreness felt pretty strong today.  diet is coming along, basically light breakfast maybe hard boiled eggs or a banana, huge bowl of spinach with some oil/vinegar+chicken breast for lunch, and then more salad maybe a soup and a protein for dinner.  using a calorie counting app and keeping it under 1800 calories or trying to atleast.  will add more calories (protein bars etc) if i feel too tired to workout and post workout need to make sure i get adequet protein.  dont want to lose too much muscle...also supplemnts of daily vitamin, fish oil, BCAA, vitamin D. 

is this the begining of the end for the amazing growth of chipotle the past decade plus or simply a blimp on the radar?  a lot of money to be made or lost in the stock market getting that answer correct.

PMed you Leonel. Maybe u can even direct me towards a good place to workout when there.

thanks ill look into it.  feeling a lot better for sure but still going to stick with above parallel squats for a bit.  good stuff

gukl tried those ban exercises worked GREAt wow and did some adductor work.  feeling somewhat better already 

good stuff.  also squatted above parallel. 

thanks ill try the band workout

another theory

BTW...this is in the Starting Strength book:

"A different problem often encountered in more advanced trainees is the tendency to let the knees slide forward at the bottom. It is usually a problem developed over time, and is a rather embedded movement pattern that can be hard to fix if you let it go uncorrected too long. If your knees move forward at the bottom of the squat, you have relaxed your hamstrings, because hamstrings pull the knee back. They insert on the tibia and provide posterior tension, which should increase with the depth of the squat as the other attachment point on the pelvis tilts away. If this tension is insufficient to keep the knees from sliding forward as the bottom of the squat is approached, something is wrong. And when knees move forward at the bottom, tension is put on the hip flexors as they insert on the ASIS, the anterior superior iliac spine, or point of the hip. The muscles in question - the rectus femoris, the sartorius, and the tensor fascia latae - cross both the hip and the knee joints, and therefore produce movement around both joints (fig. 2-49). In the squat, their knee extensor function (the distal function) is our concern, since active hip flexion does not occur. At the bottom of the squat, these muscles act with the other knee extensors in the quadriceps group to straighten the knee. All the muscles in the group are under tension, but only the three hip flexors cross the hip to attach at the ASIS. Now, if at the bottom of the squat the knee should be allowed to move forward, tension is increased on these muscles and their attachment at the hip as the knee angle becomes more acute (fig. 2-50). The ASIS is pulled on very hard by these muscles at their attachment, and a marvelous dose of the weirdest tendinitis you have ever seen can be the result. This condition is thankfully rare, and some people squat this way for years without trouble, but if it develops it takes many weeks to heal