Adarq.org

sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks

hit lower after sprint training? that's what i would do..

pC

hedgehogs are dope but this is amazing..

new monkey discovered:

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

 

<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

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

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.

YES! FINALLY!

The Darq knight rises!

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

good stuff

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.

TONIGHT!!!

sergio will KO chave jr.