Adarq.org

12/29/2012

bw = 187
aches/injuries = right lat still - slightly
soreness = null

session:

S1: ssbar deep squat: 155 @ 8, 205 @ 5
S1: single arm db bench: 70 lb @ (L=13,R=14)
S1: single arm db row: 70 lb @ 15

2: single arm db curl: 40 lb @ 5

lul.
 

dno what's up with the optimus prime mask... weird.

can't test it either because i don't have an iphone.

It would also be nice if the left bar would have the NAMES clickable, not just the arrows in the circles.

ya i tried that.. the problem with that tho is, u cant scroll it then.. but maybe people dont scroll it anyway.. ill make it clickable.

i don't scroll it, i just use it to see which topics are new and then i click those.

k

Yo, this isn't strictly forum-design related, but I reckon the journals section needs a graveyard clean-out. Some of them are more than a year and a half since last post! It's just depressing seeing them sit there and gather dust.

check it now :F

thanks

i also set a bunch to sticky in the "quitters/deserters" subforum, which i'm going to also change the title a bit.

that took a while.... hah

that subforum is 3 pages now.. that's ALOT.. it's like 50 per page or more.

peace

NASTY 2012 dunk mix by dunkademics..

<a href="http://www.youtube.com/watch?v=Y9ZR2mFBU4M" target="_blank">http://www.youtube.com/watch?v=Y9ZR2mFBU4M</a>

Last time I checked who was ahead had almost 600. Thx 4 the link on the main page btw

damn!! that fukkr!$@

np man.

np man ^^


 
this is from yesterday..

12/20/2012

same as other workouts:
S1: ssbar deep squat: 155 @ 2 x 10
S1: single arm db bench press: 70 lb @ (L=15,R=15)
S1: single arm db row: 70 lb @ 2 x 20

2: single arm db curl: 40 lb @ 1 x 10

Training
FS 1x90, 1x100, 1x110, 1x115, 0x120
BS 3x90, 2x100, 2x110
BP 1x77.5, 1x80, 1x82.5, 1x85, 6x75, 7x70
WC 3xBW, 3x83.3, 2x93.3, 1x98.3, 1x100.8, 1x103.3, 2x98.3, 5x93.3

BW: 77kg/170lb

FS notes:
My ego led me astray (yet again). I shuda gone for 118 or something for a 1/2kg PR instead of 120. Next time will do a better job picking the top weight. And another thing, I should try to get more volume in weights around 110kg cause I can do those without getting folded over.

BS notes:
Shit shit shit. When I think i've won ground, squat takes it back the next workout.

BP notes:
Finally got around to BP in over 10 days (!). Have lost some strength, rebuild time.

WC notes:
I didn't do any dubious reps - every single one I exploded way over the bar. That's how I like em. Will try to get more reps with 20kg next time, and keep in that explode range. Then once i've got some decent volume built up, try to set a new PR. 

---

I feel like trying to dunk. I haven't dunked in like 4 months or something. I doubt I can even jump that high but I just have the itch. Will go try out in the outdoor court now!

update - damn!!!!!!!!

I was running late for picking up my sister from the airport who is come home for holidays. On the way there, i stopped at the court for a few minutes. I didn't expect to even get one dunk. But on the very first attempt, no warmup, landed it easily. Then tried another one but harder and I got higher and dunked it even better. Then tried a SVJ dunk - got that too!! That was only a dream for me and now it's reality! So exciting!
 



uploading a video now brb

wtf? sick@!$!@

i can't imagine not dunking for 4 months and somehow doing what you did..

you are now officially in the kingfish SVJ dunk club.

congrats man.

were you feeling bouncy or what? I mean you must have felt really good when you walked on that court?

 

Quote from: adarqui on December 17, 2012, 03:50:24 pm

Quote from: seifullaah73 on December 17, 2012, 03:25:23 pm

because the free weight sections are always occupied by the uni rugby team and i am allowed to take dumbbells so i took 20kg dumbbells and did those and after major DOMS

i don't understand your Q?

bulgarian split squat with barbell is definitely harder than DB variation, both are effective tho.

OK let me rephrase my question.

my regular workout is Olympic Squats (parallel + a bit more), calf raises and RDL's.
one session, the squat rack is booked so have to use dumbbells and any weight, what exercise would you do as the next best alternative to barbell squats, Calf raises and RDL using dumbbells only any weight?

walking lunges/bulgarian split squats for sure.. 45 degree hypers or natural glute ham raises if possible.

one really nice exercise with db's is a single leg squat while standing on an 18-24" box.. if you stand on the box with left leg, you hold dumbell in right leg, and you squat right down.. hits the glutes really good.

single leg RDL with DB in opposite hand (standing on the ground, not a box) is also really effective.

but ya, getting your db lunge/bss weights up can definitely get you gains.

peace man