Adarq.org

wanted to update apt tonight but, too much stretching/getting dog tired.

once i update it, im going to update it in real time all day, instead of updating it at the end of the night.. will make things much easier.





some of the lifting from today, it's funny my dog barks somewherein there, he rarely barks, and when i play the vid full sound, he gets so confused hearing himself on my laptop.. he watches the video "thinking" you can see it, it's funny.. hhaha

http://www.youtube.com/watch?v=Bun5OtYEu0o

<a href="http://www.youtube.com/watch?v=Bun5OtYEu0o" target="_blank">http://www.youtube.com/watch?v=Bun5OtYEu0o</a>




04/18/2011

bw = 153
soreness = calves
aches/injuries = sacral spine issue slightly,
fatigue = moderate
diet = protein/water-drink + coconut water, running with dog, LTMP-SINGLES+LTMP-VOLUME{unracks=425x5,445x1, calve-raises=225x5,245x5,265x8 ng-pullups=16, plate-swings=45lbx5-nolegdrive}, tons of "popcorn pork" + salt/pepper chips + 2 coconut waters, chocolate bar + tons of water, LTMP-VOLUME+SINGLES{jump rope supersetted with squat singles, 10 x 200 jump rope, pin-6-squat-VERYCONTROLLED=135x5,225x1,275x1,295x1,315x1,315x1,315x1,315x1,315x1,315x1, plate-swing=45lb@2x5}, coconut water + 2 sausages on wheat
bread + 2*protein/water-drink

hamstring (left) actually tight tonight after squatting (the 315 superset with jump rope).. weak, hopefully tomorrow it's 100%, TONS of static stretching tonight followin
g squatting (for groin/hamstrings) to try and loosen it up.

sleep = 10 hours

peace

edit: actually, just realized my ham tweaked from how i picked up my grandpa later in the night.. had to lift him diff, had my legs alot straighter holding him up, just did it again, definitely felt it exactly in the hamstring, i've done that before.. bleh hope it's fine by tomorrow

Hammering it down nicely on those baseline lobs.  And the 2 handers are lookin damn easy now.  When you start taking requests I think a 2 hand tomahawk would be a nice addition to the repertoire.

appreciate it man, and ya, that's on my todo list.. i need to try those very light, still havn't yet.. been meaning to every session but i just forget to try them.. i want to try that little circular two hander i did too in there, the one i missed, that was my first lob attempt, bad lob, but it came out cool i went for it and improvised.. i wanna try and get good at those ithink they look pretty pimp.

pc man

Quote from: Clarence on April 18, 2011, 07:54:54 am

Hammering it down nicely on those baseline lobs.  And the 2 handers are lookin damn easy now.  When you start taking requests I think a 2 hand tomahawk would be a nice addition to the repertoire.

Totally agree, think "Derrick Rose" tomahawk.

ya would love to do it like that but got to get up higher to slam it down that clean with tomahawk.

Shit dude - think I got a full blown semi from watching that shit...call homo on that all ya want too...fuck man...think i'm gonna go re-trace your journal for the last few weeks. You've made some fucking superhuman progress since being sick!

lmao glad i could provide some excitement hah..

ya all i really have changed is upping my dunk frequency, eating even cleaner & dropping a few lb, making sure not to skip my plate swings, stretching alot, utilizing the unracking sessions instead of squatting every day - subbing unracking sessions for squatting, and stepping up my cardio (running with dog/jump rope).

ya man i hope to make even more progress.. i just have to stay strict with what im doing and it'll all come into place.. got to get more bodyfat off though, my body reacts so positively when i lose weigt, as can be seen from these videos.. i just feel so good, everything feels effortless, even if it's 152 lb vs 156.. big diff in how i feel.


peace man

those were real nice man,
looking easier and easier for you on every session

thanks alot stuck, as usual

so when those guys are standing around watching them do you tell them you have a website/youtube channel dedicated to jumping or just go in and murder the rim and leave?

if you get a chance id like to see you try a dribble up two hander.

some people ask, one or two every other session or so.. no one ever signs up or anything.. no one who i give advice to ever contacts me on the site.. thats why i try to keep advice really short in person, because it's basically wasting calories.

so ya i give them pure-dedication.com if they want the site etc.. only one person has ever said they checked out the site, that was recent, the vid i made for that single leg jumper guy at the 24 hour fitness.. nobody else has ever talked to me about it when i see them again, they want advice though.. lames.

ya i dno, i do my dribble ups as warmups so.. i dno, i can barely make a dribble up one hander right now, i'd have to try them when im going 100% midway into the session but by that time im focused on other stuff.. so ya, dno, id like to land them too i just have that far down my list of priority.. trying to really work on some lob tricks.

pc man










nohomo, looking ripped again, need to get much more ripped tho, jcsbck mirin my chest genetics koz i dont do any chest work at all and my chest is arnold status:

http://i51.tinypic.com/20r0o43.png

sick flander/nightfly, squats (flander=deep/nightfly=half) for both looked really good.

Haha you looked so much more ... "different" there. Intellectual vs. caveman.

slave to society with a soul wrapped endlessly in duct tape VS progressively more and more free embracing my true animalistic qualities

landed some really hard dunks this session, video almost done uploading, will link tomorrow.. can't wait to see it myself, raw footage, but i can't ever view the dunks pr
operly until they are on youtube haha.


152 before last meal again tonight, i think tomorrow ill feel pretty good, if i do, going to dunk again.. wanna dunk around 4-5pm though, not late.



04/17/2011

bw = 152
soreness = calves
aches/injuries = not much, back tight a bit (mid back), left adductor origin slight tweak (last 3-4 days), edit: sacral spine issue flaring up, could be from the heavier plate swings, might have triggered it
fatigue = low
diet = coconut water + protein/water-drink, running with dog, few sips of gatorade/protein-drink, coconut water + 3 eggs + tons of egg whites + 2 cheese + protein/coffee-drink, running with dog, dunking + protein/gatorade-drink, coconut-water + protein/water-drink, LTMP-SINGLES+VOLUME{jump-rope=10x200 SUPERSETTED WITH UNRACKING WORK UP SETS=top set of 405x3, pin-6-squat=295x10 EZ, calve-raises=225x5,245x10, ng-pullups=full-rom=15}, protein/water-drink, LTMP-VOLUME{plate-swing=~58lb@3x5, 2"bar rdl=90 lb x 12}, 3*coconut water + 2 sausages on wheat bread + some cocoa almonds

lots of adductor stretching before squat session, really helped.. groin was bugging today.

unracking felt light, 295x10 felt crazy light, low kcal intake so couldn't push the reps, i should focus on 305-315 if i feel this good next time, for 5-10 reps.

plate swings with 58 lb were brutally tough.. used my loading pin to hook up a 10 lb plate to it.. loading pin + clamp are around 3 or so lb.. was really tough, have to get ability to swing it stiff and ez like i do with 45 lb, then my shoulder power will be alot better.


peace

once im 145, game over, going to be flying so nasty.

Great jumps adarq... ur really making progress breh.

thanks alot brehbreh

question - What do you think about rack pulls? they are like the equivalent of the half squat for the deadlift.

ya they are fine, i actually like them instead of deadlifting, better mechanical position.. only problem is the loading.. got to progress slow like anything but definitely cant have any sloppy form on them.. i like rack pulls slightly below knee and slightly above knee..

did you grow shorter or something?

huh

srsly, I swear last two sets of stills had your feet WAY off the ground, but when you looked at arm/rim difference, its normal

 

ya i dno, cam distortion happens ez.. the angle the cam is and the angle your body is in relation to the rim etc, how far back you reach your arm etc.. it's annoying but whatever.

nice dunk vid (raw footage) coming soon.. some of those makes are freakin` serious.. really really hard.

i hate that court too, that floor seems like a dead mush floor.. that gym bugs me in general.. im enjoying jumping on hard court again thats for sure.. good grippy hard surface > *

peace

landed a few really nice dunks but wasn't into it tonight like i was the past few days..