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Introduce Yourself / Re: Hello, new member trying to dunk again

« on: September 17, 2012, 11:55:34 pm »

welcome frank14@!#!@

Quote from: LBSS on September 17, 2012, 09:47:05 am

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.

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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

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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

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Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.

« on: September 16, 2012, 09:24:48 pm »

Quote from: Raptor on September 16, 2012, 05:33:56 pm

i forgot how good that contest was.. especially that last dunk

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 16, 2012, 09:17:17 pm »

Quote from: ESav15 on September 16, 2012, 05:13:34 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!

Quote from: seifullaah73 on September 16, 2012, 06:10:44 pm

Quote from: adarqui on September 16, 2012, 04:14:59 pm
Quote from: seifullaah73 on September 16, 2012, 11:21:00 am
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
!@#$@!

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 16, 2012, 04:14:59 pm »

Quote from: seifullaah73 on September 16, 2012, 11:21:00 am

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

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 16, 2012, 11:10:00 am »

Quote from: Avishek on September 16, 2012, 10:38:44 am

Quote from: adarqui 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.

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

14663

Bios / Re: Vittorio Colo , 101 years old athlete commits suicide

« on: September 16, 2012, 10:23:08 am »

Quote from: vag on September 11, 2012, 06:16:01 am

Quote from: Mutumbo000 on September 11, 2012, 05:59:30 am
Quote from: vag on September 11, 2012, 05:37:59 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.

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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.

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 16, 2012, 04:06:06 am »

Quote from: ESav15 on September 15, 2012, 05:07:13 pm

YES! FINALLY!

The Darq knight rises!

nice.. i think this will be the theme for one of my future videos

good stuff

Quote from: acole14 on September 15, 2012, 07:26:53 pm

Quote from: adarqui on September 15, 2012, 09:54:02 am
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.

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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.

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