14641
Bios / Re: Animals
« on: September 18, 2012, 09:52:48 am »
hedgehogs are dope but this is amazing..
new monkey discovered:
new monkey discovered:
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14642
Introduce Yourself / Re: Hello, new member trying to dunk again
« on: September 17, 2012, 11:55:34 pm »
welcome frank14@!#!@
hah @ senior citizen.... im heading there myself.
senior citizens dunk brigade 10 years from now.
welcome. this will be an interesting journal to watch. i think vag is right, with your reach and history i bet you get it back pretty quick with some dedicated time in the gym and a solid diet.
on the other hand, you're practically a senior citizen, so you never know.
hah @ senior citizen.... im heading there myself.
senior citizens dunk brigade 10 years from now.
14643
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 17, 2012, 10:56:40 pm »
i seriously doubt I would have broken 11 seconds 
very surprised by this workout....
09/17/2012
BW = 162
Soreness = Biceps, quads a little, hamstrings a little
S1: 300 jump rope turns x 8 sets
S1: 60 lb db shrugs @ 8 x 10-15
SSBAR deep squat: 75 @ 3x10, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5 <-- should have stayed here or hit 195, not go for 205
SSBAR parallel squat: 205 x 5
SSBAR deep pause squats: 75 lb @ 1 x 10 with ~5 sec pause
DB single arm opposite leg stepups: 30 lb @ 3 x 15
SSBAR calve raises: 75 lb @ 3 x 30
going for 205 was dumb.. i still got it but i should have stopped at 195.. below parallel on everything except for the 205.
felt very strong...... also, jump rope was surprising.. i barely messed up and speed was great..
i dont think we give ourselves enough credit for how hard we've worked over the years.. can take 1 year off and just dive right back in wtf.
peace
very surprised by this workout....
09/17/2012
BW = 162
Soreness = Biceps, quads a little, hamstrings a little
S1: 300 jump rope turns x 8 sets
S1: 60 lb db shrugs @ 8 x 10-15
SSBAR deep squat: 75 @ 3x10, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5 <-- should have stayed here or hit 195, not go for 205
SSBAR parallel squat: 205 x 5
SSBAR deep pause squats: 75 lb @ 1 x 10 with ~5 sec pause
DB single arm opposite leg stepups: 30 lb @ 3 x 15
SSBAR calve raises: 75 lb @ 3 x 30
going for 205 was dumb.. i still got it but i should have stopped at 195.. below parallel on everything except for the 205.
felt very strong...... also, jump rope was surprising.. i barely messed up and speed was great..
i dont think we give ourselves enough credit for how hard we've worked over the years.. can take 1 year off and just dive right back in wtf.
peace
14644
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 17, 2012, 02:54:40 am »
9/whatever-16?/2012
2 mile run up
2 mile run back
soreness: all over, quads especially, biceps/triceps too
2 mile run up
2 mile run back
soreness: all over, quads especially, biceps/triceps too
14645
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 16, 2012, 09:24:48 pm »<a href="http://www.youtube.com/watch?v=mMIU9L2wlCw" target="_blank">http://www.youtube.com/watch?v=mMIU9L2wlCw</a>
i forgot how good that contest was.. especially that last dunk
14646
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2012, 09:17:17 pm »Man I was thinking to use the Batman theme too, got the song to use too...but I'll leave it to you if you want it...or maybe we can do a collab...who knows? we'll see man!
nah go for it
id end up tweaking the songs using slowmo/reversing stuff anyway, so it'd be pretty weird.
collab sounds nice too tho possibly.. but go for whatever you plan on doing.. i guarantee both vids would be very different so it's no prob
pc esav!
What's your personal best for the sprint i.e. 100m?
sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.
pc
it doesn't have to be official, i thought that you're best was probably 10.5s
10.5? no way.. haha
!@#$@!
14647
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2012, 04:14:59 pm »What's your personal best for the sprint i.e. 100m?
sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.
pc
14648
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2012, 11:10:00 am »good upper workout tonight
09/15/2012
bw = 160
soreness = legs, quads mostly, hamstrings a little
all burnouts - all sets in a row of same exercise, no rest between sets:.. only listing first set, did 5 total for each exercise.
SINGLE ARM DB OVERHEAD PRESS: 30 lb @ R=20, L=14, F, F, F, F
SINGLE ARM DB ROW: 50 lb @ R = 15, L=15, F, F, F, F
SINGLE ARM DB BENCH PRESS: 30 lb @ R=20, L=20, F, F, F, F
SINGLE ARM DB CURL: 20 lb @ R=15, L=15, F, F, F, F
DB shoulder matrix(lat,lin,rear): 10 lb @ 8,8,8,8,8
toast.. upper is murked
wanted to jump rope but crazy sore.
what does the R F and L mean? maybe I'll start using this terminology
just a quick way for me to write, right arm (R), left arm (L), failure (F)..
i didnt list out reps on sets 2-5 because those were with lots of fatigue, so i just write F.
ideally i should have done something like: SINGLE ARM DB OVERHEAD PRESS: 30 lb @ (R=20, L=14), F, F, F, F
pc man
14649
Bios / Re: Vittorio Colo , 101 years old athlete commits suicide
« on: September 16, 2012, 10:23:08 am »How about 16,5 seconds 100m at 89? He would smoke half ( if not more ) the forum members!!!
I ran quicker than that when I was 9...
i laughed so hard at this post, epic vag.
also this thread has taken an amazing turn, keep it up kunts.
i probably run like 13s in 100m right now so 16.x at 89 is psychotic.
14650
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2012, 04:27:42 am »
good upper workout tonight
09/15/2012
bw = 160
soreness = legs, quads mostly, hamstrings a little
all burnouts - all sets in a row of same exercise, no rest between sets:.. only listing first set, did 5 total for each exercise.
SINGLE ARM DB OVERHEAD PRESS: 30 lb @ R=20, L=14, F, F, F, F
SINGLE ARM DB ROW: 50 lb @ R = 15, L=15, F, F, F, F
SINGLE ARM DB BENCH PRESS: 30 lb @ R=20, L=20, F, F, F, F
SINGLE ARM DB CURL: 20 lb @ R=15, L=15, F, F, F, F
DB shoulder matrix(lat,lin,rear): 10 lb @ 8,8,8,8,8
toast.. upper is murked
wanted to jump rope but crazy sore.
09/15/2012
bw = 160
soreness = legs, quads mostly, hamstrings a little
all burnouts - all sets in a row of same exercise, no rest between sets:.. only listing first set, did 5 total for each exercise.
SINGLE ARM DB OVERHEAD PRESS: 30 lb @ R=20, L=14, F, F, F, F
SINGLE ARM DB ROW: 50 lb @ R = 15, L=15, F, F, F, F
SINGLE ARM DB BENCH PRESS: 30 lb @ R=20, L=20, F, F, F, F
SINGLE ARM DB CURL: 20 lb @ R=15, L=15, F, F, F, F
DB shoulder matrix(lat,lin,rear): 10 lb @ 8,8,8,8,8
toast.. upper is murked
wanted to jump rope but crazy sore.
14651
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2012, 04:06:06 am »YES! FINALLY!
The Darq knight rises!
nice.. i think this will be the theme for one of my future videos
good stuff
surprisingly no soreness... so far.. im back to noob level so i should expect DOMS but i dno, id at least some by now..
today, going to do some jump rope.. first step getting back into 'bounce training'..
also, im going to wear my bball sneakers more.. i think i want to dunk in sneakers now instead of waffles.
my right knee bugs me on at least 1 rep when doing deep squats..from that bicycle tendonitis crap... those deep squat sits really helps to loosen that up tho.. id sit in deep squat, on toes, and type on computer for a few minutes then go SSBAR squat.. really helped.
I'm with you on the deep squat sits. I used to have really annoying pain in the left adductor when I was squatting, but doing the squat sits 5-6x a day for 30-60 secs really helped a lot. Helps your ankle flexibility too.
Good to see you back in training man!
ya hits my ankles pretty hard too.. cool that-that worked for you too.
thanks man!
SORE AS SH*t.
14652
Boxing / Re: sergio martinez vs chavez jr
« on: September 16, 2012, 12:46:05 am »
wow what an ending.. wtf happened.. total domination the entire fight then sergio slips up and gets wrecked.. im surprised he lasted that 12th round.. that could have been stopped.. amazing..
sergio outpunched chavez jr by 600+... what a freak.. but learn how to put your hands up when you're tiring wtf.
sergio outpunched chavez jr by 600+... what a freak.. but learn how to put your hands up when you're tiring wtf.
14653
Boxing / Re: sergio martinez vs chavez jr
« on: September 15, 2012, 04:46:52 pm »
TONIGHT!!!
sergio will KO chave jr.
sergio will KO chave jr.
14654
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 15, 2012, 02:18:51 pm »
ya that dude is a freak
14655
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: September 15, 2012, 01:36:20 pm »
frank yang needs to fix his humor.