Adarq.org

9 February 2017

Bodyweight@session : ???
Soreness : calves quads chest and lats a little bit, shoulders hamstrings and lower back a bit more, still minor
Injuries/aches : none

1½ hours full court basketball.
Again 3 weeks off the hard wood. Or, if you prefer, second time playing since 1 December 2016.
Endurance was horrible of course. Gassed out pretty early, about half way in. Other than that i had very slow reaction times and I was clumsy and uncoordinated. Of course.
On the bright side, i was strong and also vert was very good. Had a shitload of blocks. And then I got this weird play that i only got once again in my life: went up for the offensive rebound, got it with one hand extended. Felt i was able to toss it in, flicked wrist to shoot.... and got stuffed by the rim!!! WTF, lately i was used to jump for the follow at fast-breaks, expecting to grab rim and ending up touching somewhere at the middle of the net. And now the opposite, thought i was down there and was much higher. Much encouraging, there might still be some dunk juice left in there!!!!!! 

6 February 2017

Bodyweight@session : 86kg, waitwhat?
Soreness : quads, calves, abductors, lats, shoulders, all moderate
Injuries/aches : none

ATG PAUSED SQUAT:
8@65kg ( +2,5 kg )
8@65kg ( +2,5 kg )
8@65kg ( +2,5 kg )

BENCH PRESS:
8@62,5kg
8@62,5kg ( +1 rep )
7@62,5kg ( +1 rep )

DEAD-HANG PULLUPS:
9@BW ( +1 rep )
7@BW
6@BW

PAUSED STANDING CALF RAISE MACHINE:
15@BW+55kg ( +5 kg ) , ( +3 reps )
14@BW+55kg ( +5 kg ) , ( +2 reps )
13@BW+55kg ( +5 kg ) , ( +1 reps )

Squat progress going better than expected, everything else just as expected.

4 February 2017

Bodyweight@session : ~84kg
Soreness : none , 2017 PR lol
Injuries/aches : none

SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@75kg
3@80kg
3@90kg ( +5 kg ) , ( +1 rep )
20@50kg ( +5 reps )
-Impressed from my solid form, even at top set.

DIPS:
8@BW ( +2 reps )
8@BW ( +2 reps )
7@BW ( +1 reps )

DEAD HANG CHINUPS:
8@BW ( +2 reps )
8@BW ( +2 reps )
7@BW ( +1 rep )

PAUSED SEATED CALF RAISE MACHINE:
15@50kg ( +10 kg ) , ( +3 reps )
15@50kg ( +10 kg ) , ( +3 reps )
14@50kg ( +10 kg ) , ( +3 reps )

45° BACK EXTENSIONS:
15@BW
15@BW
15@BW

Very strong day.

1 February 2017

Bodyweight@session : 84,25kg
Soreness : chest and lats 2/5 ,  glutes(!) and calves 1/5
Injuries/aches : none

RDL:
8@80kg ( +5 kg )
8@80kg ( +2,5 kg )
8@80kg

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand ( +2 kg per hand )
12@16kg each hand ( +2 kg per hand )
12@16kg each hand ( +2 kg per hand )

BICEPS Z-BAR CURL:
12@27,5kg ( +5 kg )
12@27,5kg ( +5 kg )
12@27,5kg ( +5 kg )

TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs
-Duh, thought i did 120 last time but i was wrong, so i re-did 130. And i wondered why they were so easy.

on the third hand, man one of these days i'm actually going to go all in on my squat and get to four plates like a big boy.

Make sure you do that when you are back home, so you also break the 400lbs milestone, 4 20kg plates is a tiny bit under 400.

Quote from: vag on November 17, 2016, 10:02:34 am

Was watching lebron's stats in those first games:  23.4 points , 8.9 rebounds , 9.6 assists

Sure he will step off the gas on the way, but if he wanted he could become the only player after Oscar Robertson to average a triple-double for a whole season cumulative statistics.

Also, Harden : 28.7 points , 7.8 rebounds , 12.6 assists
Also , Westbrook : 31.8 points , 9.5 rebounds , 9.8 assists

Crazy performances!!!

Yup, lebron's and harden's numbers started falling a bit, while westbrook's increased, he is now at 10.5 rebounds and 11.3 assists per game, points still above 31, Sick!!!

BUMP, updating ~2 months later:

Lebron :       25.6p   8.5a   8.0r  25.74pr
Westbrook : 30.8p 10.2a 10.6r  29.13pr
Harden :       28.8p 11.5a 8.2r    27.73pr

24 January 2017

Bodyweight@session : 84kg
Soreness : chest  lats calves 2/5 ,  quads 1/5
Injuries/aches : none

RDL:
8@75kg ( +5 kg )
8@77,5kg ( +7,5 kg )
8@80kg ( +10 kg )

SEATED NEUTRAL GRIP DB OHP:
12@14kg each hand ( +2 kg per hand )
12@14kg each hand ( +2 kg per hand )
12@14kg each hand ( +2 kg per hand )

BICEPS Z-BAR CURL:
12@25kg ( +5 kg )
12@25kg ( +5 kg )
12@25kg ( +5 kg )

TRICEPS PUSH DOWN:
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )

PAUSED SEATED CALF RAISE MACHINE:
12@40kg ( +10 kg )
12@40kg ( +10 kg )
12@40kg ( +10 kg )

Wow, such progress, very catch up, much fast, so reserved strenf, wow.

21 January 2017

Bodyweight@session : ~84,5kg
Soreness : more or less everything again, but diminishing now...
Injuries/aches : none

SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@75kg
3@80kg
2@85kg
15@50kg

DIPS:
6@BW
6@BW
6@BW

DEAD HANG CHINUPS:
6@BW
6@BW
6@BW

PAUSED SEATED CALF RAISE MACHINE:
12@40kg
12@40kg
12@40kg

-Very happy to squat  2 ( not too ugly ) reps @BW ( 0,5 kg more actually  ) so soon.