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Messages - adarqui

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16396
Performance Training Blog / length-tension-motor-pool Volume Sessions (LTMP-VOLUME sessions)
« on: March 19, 2011, 03:14:24 am »
length-tension-motor-pool (LTMP-VOLUME) sessions.






Ok so the title sounds really advanced, but that's just because I can't really think of a cool title for this blog. As usual, going to try and keep it very short, this is more of a concept blog and one should realize I've only recently been utilizing this exact ideology of training, so it's long term effects are unknown, which in fact could predispose someone to even greater risk of injury. So keep that in mind. Though, so far so good.



I had this huge blog written but i'm going to keep this ridiculously simple.

If your goal is elite performance, you need to stimulate the highest threshold motor units of your prime movers on a daily basis, in fact possibly multiple times per day. Why do we allow our highest threshold MU's to lay dormant for days until our next max effort session? Training at a very high velocity, daily, is dangerous, so tapping into the fastest MU's using high velocity + high frequency training has far more risks than benefits, which include physiological, neural, and psychological fatigue. So what is the solution? To stimulate as much MU's as possible, every day, using submax intensity + "fatiguing work". This means, operating at 60-80% of 1RM and performing reps non stop, tempo doesn't matter, absolutely no rest in between, until failure or very close to it. This method becomes much safer than high frequency 90+% lifting, as it is far less draining neurologically, and is in fact very much restorative due to blood flow/temporary hypoxic environment. Thus, tapping into these MU's daily, or multiple times daily, using less fatiguing and in fact restorative methods, encourages growth of the entire motor pool, improves motor learning which builds connections which access these highest threshold MU's, aids in recovery, results in a significant amount of post-activation-potentiation (PAP/STIM), and should improve strength in regards to motor learning of the specific movements (such as improving strength at half squat depth).
 
So what does this mean? It means we can train at a relatively high intensity, using a submax RE method, which allows us to train more per week, month, and year than we ever thought possible. The amount of sessions we can handle per day, or week, depend on our progression & development of our work capacity. People accustomed to high frequency training can get away with multiple sessions per day. People who have no experience in high frequency training would need to stay strictly within the 1x/day limit for safety reasons. Regardless, progression of this ideology of training results in endless capability for growth. The percentages used per LTMP-VOLUME session can vary, as long as the tempo, no-rest, velocity, and "failure" guidelines are adhered to. This allows us to take advantage of what is considered the most powerful form of motor learning: randomized learning aka contextual interference (as opposed to block learning). Keep in mind these sessions are supplementary, they should not result in one "changing their program" to account for the LTMP-VOLUME sessions. The LTMP-VOLUME sessions are to be non fatiguing and in fact restorative, so they have no bearing on your actual "program".

So we covered the motor pool aspect, but what about the "length tension" relationship. This is where we kill two birds with one stone, if that even makes sense. Part of the motor learning aspect of this training, involves improving the resting length of our muscles/fascia prior to each LTMP-VOLUME session (well, the stretching part is considered the beginning of the ltmp-VOLUME session). Each LTMP-VOLUME session starts with mobility work of some sort, which can include but is not limited to: static stretching, pnf stretching, dynamic stretching/mobility/warmup, etc. Regardless of the method chosen, the idea is to "improve resting length" of key muscle groups. For lower body, this includes calfs, quads, hip flexors, hamstrings, glutes, adductors, and lats. So, prior to hitting our restorative squat, we would spend 15-30 minutes stretching to improve resting-length. Improving resting length WITHOUT improving the tension relationship is a problem, so, if we simply stretch without reinforcing the "tension relationship", we have a major problem. This is where we kill two birds with one stone. We lengthen, then utilize these muscle groups under tension in their slightly improved length. This will hopefully allow us to improve flexibility rather quickly while maintaining proper tonus in these muscle groups, for example, jello legs no longer exist from a long bout of static stretching, they in fact feel "loose" and ridiculously "springy", the active tonus is there, they are ready to fire.

So, putting it together, we lengthen, warmup using this "temporary" lengthened position, then perform a high rep submax fatiguing resistance exercise using these muscle groups, which if done using a high frequency approach, will result in very quick motor learning, recovery, stim, and thus more power.

An example LTMP-VOLUME session might look like this:


Stretching of various muscle groups: 15-30 minutes
Half squat: Warmup 30% x 10, 60-80% x F.
Done.



Something I'm thinking will work really good also will be this, have been doing it since tonight and it feels even better because of the interval sprints:


Stretching of various muscle groups: 15-30 minutes
Light interval sprints: Build up intensity over 10-20 sprints, do not exceed 70% effort
Half squat: Warmup 30% x 10, 60-80% x F.



Edited in, 03/19/2011: Another idea that might work, would be to hit a variety of exercises in the same manner, for example:


Stretching of various muscle groups: 15-30 minutes (upper AND lower)
Light interval sprints: Build up intensity over 10-20 sprints, do not exceed 70% effort
Half squat: Warmup 30% x 10, 60-80% x F.
Calf raises: Warmup 30% x 10, 60-80% x F.
Pullups: Warmup x ?, Work set x F
Pushups/dips: Warmup x ?, Work set x F



Edited in, 03/25/2011: Some other stuff:


Light completely stiff leg ankle hops: 4-5 x 25-50
RDL: Warmup 30% x 10, 60-80% x F.
Pullups: Warmup x ?, Work set x F
Calve Raises: Warmup 30% x 10, 60-80% x F


A good idea could be to alternate "knee bend exercises" (a-chain dominant: front/back/half squat/pin squat etc) with "stiff leg exercises" (p-chain dominant: 45 deg hyper, rdl, rev hyper, and let's include GHR), one could do this every other day, or rotating through the sessions throughout the day.

This method can most likely be used for more than squat, of course, but my guinea pig status stops at squat. One could do 3-4 squat sessions per day in this manner, or do a different lift per session. With all the talk of "neural charge", this is beyond a neural charge.

As far as injuries are concerned, I actually feel better following these LTMP-VOLUME sessions. My knees and all muscle groups become lighter and feel stronger/more explosive throughout the day. I've been utilizing this for nearly 2 weeks now and I don't know when I'm going to stop, because I can simply back off on the intensity per LTMP-VOLUME session to 60% and achieve failure on those, achieving basically the same effect.

So to summarize, why are we not stimulating the highest threshold MU's in the prime movers specific to our goals on a daily basis, or in fact, multiple times per day? If we can do so, job/school/life situations withstanding, then the potential for growth is endless. The potential for power, strength, hypertrophy, and PAP/STIM adaptations are enormous.

Here's my sessions over the last week or so, and my legs have never felt better. They in fact feel the best using the higher rep sessions and that is what i'm sticking with:

- 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also
- 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5}
- 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also
- 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10}
- 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5}
- 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night
- 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}
- 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10}
- 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15,  12am=135x8,225x15}
- 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10  2:30am=135x8,245x10  5am=135x8,245x12}
- 03/18/2011: 3 sessions of pin 6 squats {7pm=interval sprint + 265 x 10,  9pm=interval sprint + 265 x 8  3:30am=interval sprint + 265x10}

Again, keep in mind this is experimental, if you try it, start out with just 1 session per day and 60-70% of 1RM for at least a week or so, see how you feel, and make sure you get the stretching in, that is apart of this ideology. As always, listen to your body and back off when needed.

Make sure you keep your ego in check and keep it safe, this is supplementary to your normal routine which gives you all the more excuse to stay lighter and not push your limits per session. Pushing your limits comes through the frequency + STIM effect of this style of training.

peace

16397
Strength, Power, Reactivity, & Speed Discussion / Re: Can you GAIN with only 1 leg day a week
« on: March 19, 2011, 02:25:51 am »
Quote from: Ineedtodunk on March 09, 2011, 11:51:09 pm
Next month, I'm going to be competing in basketball leagues (school intramural and such)

I need my legs to be fresh and primed for these games.  I'm gonna have games on Tues and Thurs. 

Can I still continue achieving strength and vert gains from doing heavy squats/ BSS on Saturdays only?

well, depends, you'd have to really push yourself on those saturdays.. you're coming off some good work, so you should be able to lift 2x/week.. I would try to get in some lifting tuesday night after the game, go lighter and just get some work in, you need it for the 'motor learning aspect' of lifting.. pretty much any rep scheme will be fine if you're not going to failure, something like 3x5-8 on squat, work up to a 1x3-5 (non max) on BSS, and 3x20+ on calf raise would be good.. also maybe some pullups/pushups/light upper.

i'd definitely get two sessions in, try it, you'll be surprised at how you actually feel better getting 2 sessions in than 1.. 1 is just too low of a frequency.. your body supercompensates from saturday, by about tuesday, so, that's perfect time to get some lifts in.. you won't be pushing it but it's definitely better than resting.

just don't have any grinder/strainer reps on tuesday and you'll be fine.

pc man

16398
Introduce Yourself / Re: Hey. :]
« on: March 19, 2011, 01:50:11 am »
Quote from: creativelyric on March 19, 2011, 01:19:23 am
Wassup.

I received Jack Woodrup's newsletter or whatever you call it one time tellin' me to check out this site, and I was like...

"Meeeeh. Maybe later."

Then I went into that bodybuilding.com forum and looked for some sports training for vert, and found adarqui's dunk mix with lions, with the whole world attacking him. It amused me and I finally decided to join and shiz.

Maybe I might learn some new stuff about vert-building on this site. I hope so. :3

hahahah whatup dude???

they hate me over there, they don't realize it's like caffeine/adrenaline to me.. it gives me more incentive to train harder/really push myself, the more hate i get in general, the harder i work.. if everyone loved me that wouldn't be fun.. i'll probably have even more people hating me when i get my head on the rim than i have right now. hah

in the end it's all just fun, i hope to motivate people with the vids and just show them a different style of training which is very effective for performance gains.. as for that forum, as soon as they see my pin squats, doesn't matter what i did performance wise they will flip out.

that's what you call brainwashed zombieland, it's a microcosm of the entire s&c industry... bottom line, if you wanna "perform like everyone else", train like everyone else, because if you look at the industry as a whole, the gains/transformations are NOT impressive and pretty much everyone is succumbing to the same dogma.. the radicals/anarchists (which are actually ones who stay true to the fundamentals of years back) are the ones making the huge gains... the new-age s&c industry is fubar'd.

peace & welcome

16399
Basketball / Re: jonsey dunk thread - like the t-dub thread, kinda.
« on: March 19, 2011, 12:47:55 am »
boop


16400
Basketball / Re: GloBallCollab :: dunks, dunks and more dunks.
« on: March 19, 2011, 12:46:51 am »
some nasty dunks in there, surprising how high u.h. got on that one i forget which time it is but he clearly slipped a ton in the plant yet still got up nasty.. court was apparently slippery (outdoor), but they still killed it..

love walter's reverse pump wasn't expecting that

16401
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 18, 2011, 07:53:30 pm »
posting a day late..

3/17/2011

bw = 152
soreness = calfs (really sore)
aches/injuries = left knee a little, left ham tendon a little, right hip a little (most annoying of the aches)
fatigue = moderate
diet = banana + protein/water-drink, 2 crispy chicken wraps + 3 cookies + vit-C-drink, 9pm HIGH-FREQ-SQUAT{135x8,245x10}, 2 scoops protein/water-drink + 1 banana, 2:30am HIGH-FREQ-SQUAT {135x8,245x10 crazy eZ}, 4 eggs + tons of egg whites + sunflower seeds + vit-C-drink, 5am HIGH-FREQ-SQUAT{135x8,245x12}, protein/vit-C/gatorade-drink + 3 ibuprofen

rest except for high-freq-squat stuff.. 245's felt good throughout the day.

pc




HIGH-FREQ-SQUAT: ANABOLIC BARBELL DIET
- consider this imitation-PED's using high frequency barbell squatting, squat injections ftw. MATVI training
- ped's are for pansies
- NOTE TO SELF: stay light (or stop) if sacral spine issue starts flaring up in the least.
- precede each session with quad, calf, and hamstring static stretches until very loose
- 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also
- 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5}
- 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also
- 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10}
- 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5}
- 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night
- 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}
- 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10}
- 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15,  12am=135x8,225x15}
- 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10  2:30am=135x8,245x10  5am=135x8,245x12}

ADARQ.ORG ADVANCED PROGRESS TRACKER

PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.


IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
- cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs
- utilize pin squats more, pin 6 work up then transition into pin 7

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
02/08/2011: 155
02/09/2011: 153
02/10/2011: 152.8
02/11/2011: 153.0
02/12/2011: 152.6
02/13/2011: 150.8
02/14/2011: 153
02/15/2011: 153
02/16/2011: 152
02/17/2011: 155
02/18/2011: 153
02/19/2011: 152.4
02/20/2011: 153
02/21/2011: 152.4
02/22/2011: 151
02/23/2011: 151
02/24/2011: 154
02/25/2011: 152
02/26/2011: 152
02/27/2011: 154
02/28/2011: 153
03/01/2011: 152
03/02/2011: 152
03/03/2011: 151
03/04/2011: 151
03/05/2011: 149.6
03/06/2011: 151
03/07/2011: 154
03/08/2011: 154
03/09/2011: 153
03/10/2011: 156
03/11/2011: 154
03/12/2011: 152
03/13/2011: 153
03/14/2011: 153
03/15/2011: 152
03/16/2011: 153
03/17/2011: 152

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready :) + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas
02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size :), multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen
02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana
02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas
02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink
02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic
02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup
02/15/2011: SICK:  vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen
02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas
02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts
02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana
02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas
02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas,
02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen,
02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
02/24/2011: protein/gatorade/vit-c/probiotic-drink + 4 chocolates, 3 eggs + 2 cheese + sunflower seeds + protein/coffee(3tspn)-drink + 4 chocolates, 4 chocolates + protein/gatorade-drink, training + protein/gatorade/vit-C/drink , protein/gatorade/vit-C-drink, beef + veggie chunky soup + biscotti
02/25/2011: 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
02/26/2011: protein/gatorade/vit-C/probiotic-drink + 10 chocolates, 2 bananas + popcorn chicken + sunflower seeds, training + protein/gatorade/vit-C-drink, protein/gatorade-drink + 7 chocolates + 2 bananas, beef + veggie chunky soup + 2 bananas,
02/27/2011: 4 bananas + popcorn chicken, 3 bananas + greek salad + grilled chicken + 2 biscotti, 4 bananas + 5 chocolates + trail mix + protein/gatorade/vit-C/probiotic-drink
02/28/2011: protein/gatorade/vit-C/probiotic-drink, 3 eggs + 1 cheese + sunflower seeds + banana + coffee drink (3tspn coffee), protein/gatorade/vit-C-drink, training + protein/gatorade/vit-C-drink, beef + veggie chunky soup + vit-C drink + tons of water + 3 ibuprofen
-- EGG DIET !! --
03/01/2011: protein/water-drink + 1 banana, 2 eggs + 1 banana + vit-C-drink + sunflower seeds, 3 eggs + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink, protein/water-drink + pb sandwich + 2 bananas,
03/02/2011: 2 tspn coffee + whey protein, protein/gatorade-drink, training + protein/gatorade/vit-C-drink, protein-drink, 3 eggs + sunflower seeds + 3 biscotti, training + protein/gatorade/vit-C-drink, protein-drink, vit-C/probiotic-drink + 3 eggs + sunflower seeds + 1 banana
03/03/2011: 3 eggs + protein/water-drink + vit-C-drink + sunflower seeds + 1 banana, sleep 4 hours, beef/veggie chunky soup + 1 banana, 3 eggs + some A1 sauce + vit-C-drink + sunflower seeds + 2 bananas
03/04/2011:  blueberries-inside-glass-of-water + protein/water drink + banana, sleep 12pm-6pm, arabic coffee+protein drink (bolthouse), 3eggs + some sunflower seeds, training + protein/vit-C/gatorade-drink, beef+veggie chunky soup + 2 bananas, 3 eggs + A1 sauce + 2 cheese + bunch of blueberries + sunflower seeds + 3 ibuprofen
03/05/2011: 3 eggs + protein/water-drink + A1 + sunflower seeds + 1 banana, 3 eggs + protein/water-drink + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink
03/06/2011:  coffee + protein + gatorade-drink, dunks + gatorade/vit-C/protein-shake, protein/water-drink + vit-C-drink, PB sandwich, sleep (12am-6pm), 3 x crispy chicken mcdonalds snack wrap, training + protein/gatorade/vit-C-drink, beef+veggie chunky soup + two sausages wrapped in wheat brad + vit-C-drink + 3 ibuprofen
03/07/2011: protein/vit-C/gatorade-shake, 2 bananas + 4 eggs + sunflower seeds + 2 cheese, protein/water-drink + 4 eggs + 2 cheese + bunch of olives + sunflower seeds + vit-C-drink + 3 bananas
03/08/2011: protein/gatorade/vit-C-drink, light training, 6pm: 10 chocolates + HIGH-FREQ-SQUAT{135x10/225x5}, protein/water-drink, 7pm: HIGH-FREQ-SQUAT{135x10/225x5}, 10pm HIGH-FREQ-SQUAT{135x5/225x5}, 3 egg + 2 cheese + 4 chocolates + 2 bananas + sunflower seeds, training + protein/gatorade/vit-C-drink, 3 eggs + sunflower seeds + 2 beef sausages wrapped in wheat bread + 10 chocolates + vit-C-drink
03/09/2011: protein/gatorade/vit-C-drink, 3:30pm HIGH-FREQ-SQUAT{135@2x5,225x5}, 4 eggs + 2 cheese + 10 chocolates + vit-C-drink + 3 bananas, 5:30pm HIGH-FREQ-SQUAT{135x5,225x5}, chipotle chicken burrito, 2am HIGH-FREQ-SQUAT{135x5,245x5}, 20 chocolates + protein/water-drink, 4am HIGH-FREQ-SQUAT{135x5,225x5}, thick turkey & cheese sandwhich + vit-C-drink
03/10/2011:  10 chocolates + protein/coffee-drink(3 teaspn) + gatorade, dunking + protein/water-drink + gatorade, smoothie + whey, training, 3 pieces of olive pizza, 11pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 1 cheese + vit-C-drink + 1 olive pizza, 12:45am HIGH-FREQ-SQUAT{225x10}, training #2 + protein/gatorade-drink, 3 eggs + A1 sauce + protein/water-drink + a few chocolates
03/11/2011: 8 chocolates + protein/water-drink, 6pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 2 cheese + vit-C-drink + protein/water-drink, 9pm HIGH-FREQ-SQUAT{225x10}, 2 sausages wrapped in one slice of wheat bread each + sunflower seeds + vit-C-drink, 1am HIGH-FREQ-SQUAT{225x10}, 3 eggs + 2 cheese + sunflower seeds, protein/water-drink + banana,
03/12/2011: protein/water-drink + banana, 6pm HIGH-FREQ-SQUAT{245x5}, 4 eggs + A1 + sunflower seeds + protein/water-drink + 0.5*vit-C-drink + 2 bananas, 9pm HIGH-FREQ-SQUAT{245x5}, two beef sausages each wrapped in wheat bread + 2 bananas + sunflower seeds + 0.5*vit-C-drink, STACKED peanutbutter sandwich + vit-C-drink + protein/water-drink
03/13/2011: protein/coffee(3tspn)-drink, 10am HIGH-FREQ-SQUAT{225x5}, 3 eggs + gatorade, dunk + protein/gatorade-drink, protein/gatorade/vit-C-drink, greek salad with grilled chicken, some granola bars, training + protein/gatorade-drink, 3 eggs + 2 beef sausages + vit-C-drink + banana + 2 ibuprofen
03/14/2011: protein/water-drink, 7:30pm HIGH-FREQ-SQUAT{135x10,225x5,275x5,295x1,315x1, pullups=10}, 4 eggs + 2 cheese + vit-C-drink, 11:30pm HIGH-FREQ-SQUAT{135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, protein/water-drink, 3am HIGH-FREQ-SQUAT{prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}, 3 eggs + a bunch of sunflower seeds, turkey and cheese sandwich
03/15/2011: protein/water-drink, 6pm HIGH-FREQ-SQUAT {prone-rev-hyper @ 3x70, 225 x 5}, 3 eggs + tons of egg whites + 2 cheese + vit-C-drink, 3 eggs + tons of egg whites + sunflower seeds + vit-C-drink + 3 ibuprofen, training + protein/gatorade-drink, 3:30pm HIGH-FREQ-SQUAT{225x10}, huge pb sandwich + 4 bananas + vit-C-drink, 5am HIGH-FREQ-SQUAT{225x10}, protein/water-drink
03/16/2011: protein/coffee(3tspn)-drink, gatorade + 3 eggs, dunking + protein/gatorade/vit-C-drink, turkey & cheese sandwich, 9pm HIGH-FREQ-SQUAT{135x8,225x15}, 3 eggs + tons of egg whites + sunflower seeds + 2 cheese + vit-C-drink, 12am HIGH-FREQ-SQUAT{135x8,225x15}, protein/water-drink, training + protein-gatorade-vit-C-drink, protein/water-drink, 3 eggs + some egg whites + sunflower seeds + A1
03/17/2011: banana + protein/water-drink, 2 crispy chicken wraps + 3 cookies + vit-C-drink, 9pm HIGH-FREQ-SQUAT{135x8,245x10}, 2 scoops protein/water-drink + 1 banana, 2:30am HIGH-FREQ-SQUAT {135x8,245x10 crazy eZ}, 4 eggs + tons of egg whites + sunflower seeds + vit-C-drink, 5am HIGH-FREQ-SQUAT{135x8,245x12}, protein/vit-C/gatorade-drink + 3 ibuprofen

SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little
02/03/2011: hamstrings, quads
02/04/2011: hamstrings, glutes, quads
02/05/2011: very sore, hamstrings (mostly), glutes, quads
02/06/2011: extremely sore in hamstrings & quads, glutes sore
02/07/2011: extremely sore in quads (vmo mostly) and hamstrings
02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued)
02/09/2011: calfs/hams/quads
02/10/2011: none really (calfs a little actually)
02/11/2011: none
02/12/2011: hamstrings, calfs
02/13/2011: none
02/14/2011: none
02/15/2011: none
02/16/2011: none
02/17/2011: none
02/18/2011: none
02/19/2011: none
02/20/2011: none
02/21/2011: calfs slightly, quads/vmos slightly
02/22/2011: none
02/23/2011: calfs
02/24/2011: calfs a little
02/25/2011: quads (vmo's mostly), calfs
02/26/2011: calfs alot
02/27/2011: calfs alot
02/28/2011: none
03/01/2011: vmo's + hams
03/02/2011: quads a little, hamstrings a little, hands hurt from dunking (ripped 3 caleousesdfsdgsd, some fingertips bleeding)
03/03/2011: hamstrings slightly, calfs, vmo's slightly
03/04/2011: none
03/05/2011: none
03/06/2011: none
03/07/2011: calfs
03/08/2011: none
03/09/2011: calfs
03/10/2011: none
03/11/2011: calfs
03/12/2011: calfs a little
03/13/2011: none
03/14/2011: calfs
03/15/2011: calfs a little
03/16/2011: none
03/17/2011: calfs ALOT, especially right

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none
02/03/2011: big toe slightly after squatting
02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound.
02/05/2011: bump under right knee from yesterday
02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly
02/07/2011: left big toe slightly
02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???)
02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little
02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah
02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting.
02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly,  EDIT: left forearm strained from dunk session last night
02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting
02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained,
02/15/2011: SICK: left forearm strain still, right hip slightly
02/16/2011: SICK: none
02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting
02/18/2011: SICK: low back a little, knee felt good (from the slip)
02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa)
02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training
02/21/2011: SICK: right PF/foot pad
02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe)
02/23/2011: left ham tendon, right thigh bruise
02/24/2011: none
02/25/2011: low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
02/26/2011: left patella tendon insertion inflamed until ibuprofen, hands still F'd, right ring finger still cut on fingertip, left achilles a little achy, AFTER TRAINING: back a little achy, right ham tendon a little achy
02/27/2011: right ham tendon slightly (kinda annoying, it definitely pulled a bit yesterday, i felt it on 45deg hyper), hands still stingy but better
02/28/2011: after training: left knee a little, right hip, right ball of foot
03/01/2011: right hip a little, ankles achy, hands & joints of fingers hurt from dunking
03/02/2011: none before training, after dunk session: both hamstrings & hamstring tendons (medial), quads sore
03/03/2011: both medial hamstring tendons slightly strained, back a little fatigued
03/04/2011: right ham tendon a little, after training: right hip a little - did something stupid while squatting
03/05/2011: left & right ham tendon very slightly, right hip a little (lame)
03/06/2011:  none prior to training, after training: left vmo pull
03/07/2011: left vmo strain
03/08/2011: let vmo pull/strain, after training: lower back a little
03/09/2011: left quad, mid/right back tight a bit
03/10/2011: during and after dunking: left quad, after late night training: right ankle (AFTER QUAD STRETCHING) and bottom of right foot
03/11/2011: left vmo strain (worse than yesterday, some more bruising from internal bleeding), back is tight a little
03/12/2011: left quad strain (much better than yesterday though)
03/13/2011: none     edit: right hip and left low back were achy though..
03/14/2011: low back slightly achy, both achilles tendons achy only temporarily throughout the day
03/15/2011: fine, after training: left knee, tweaked it doing a layup with my legs jello lame.. i blame ibuprofen
03/16/2011: left knee slightly from night before when tweaking it on the ibuprofen
03/17/2011: left knee a little, left ham tendon a little, right hip a little (most annoying of the aches)

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low
02/03/2011: high
02/04/2011: moderate
02/05/2011: high
02/06/2011: very high
02/07/2011: very high
02/08/2011: high
02/09/2011: extremely high
02/10/2011: high
02/11/2011: moderate
02/12/2011: high
02/13/2011: high
02/14/2011: high
02/15/2011: high
02/16/2011: moderate
02/17/2011: moderate
02/18/2011: moderate
02/19/2011: low
02/20/2011: moderate
02/21/2011: high
02/22/2011: moderate
02/23/2011: extremely high
02/24/2011: high (very bad sleep, naps helped though)
02/25/2011: extremely high
02/26/2011: high
02/27/2011: moderate
02/28/2011: moderate
03/01/2011: high
03/02/2011: high kind of (3 hours sleep, mentally tired yet also kind of apeshit aggressive)
03/03/2011: low
03/04/2011: moderate
03/05/2011: high, very tired
03/06/2011: moderate
03/07/2011: high
03/08/2011: moderate
03/09/2011: high
03/10/2011: low
03/11/2011: very high
03/12/2011: very high
03/13/2011: high
03/14/2011: moderate
03/15/2011: high
03/16/2011: moderate
03/17/2011: moderate

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep
02/03/2011: 10 hours sleep
02/04/2011: 10 hours sleep
02/05/2011: 7 hours + 3 hours
02/06/2011: 8 hours sleep
02/07/2011: 8 hours sleep
02/08/2011: 9 hours sleep
02/09/2011: 8 hours sleep, same dream over and over (walking in mall and out of mall to my car), happens everytime i get sick (same dream 3-5 times during night)
02/10/2011: 10 hours sleep
02/11/2011: 8 hours sleep
02/11/2011: 10 hours sleep
02/12/2011: 8 hours sleep
02/13/2011: 10 hours sleep
02/14/2011: 10 hours sleep
02/15/2011: 10 hours sleep
02/16/2011: 4 hours sleep (couldn't stop coughing for ~2 hours)
02/17/2011: 9 hours sleep
02/18/2011: 9 hours sleep
02/19/2011: 9 hours sleep
02/20/2011: 8 hours sleep
02/21/2011: 9 hours sleep
02/22/2011: 8 hours sleep
02/23/2011: 9 hours sleep
02/24/2011: ~6 hours, very rough sleep, waking up a ton, really bad, naps during day helped otherwise i would have been toast
02/25/2011: 4 hours, awake for 3 hours, then 3 hours sleep
02/26/2011: 9 hours sleep
02/27/2011: 9 hours sleep
02/28/2011: 8 hours
03/01/2011: 8 hours
03/02/2011: 3 hours (4pm-7pm)
03/03/2011: 3 hours (6am-9am), 4 hours (4pm-8pm)
03/04/2011: 6 hours (12pm-6pm)
03/05/2011: 9 hours
03/06/2011: 3 hours, dunking, 6 hours, training
03/07/2011: 9 hours sleep
03/08/2011: 8 hours sleep
03/09/2011: 8 hours sleep
03/10/2011: 8 hours sleep
03/11/2011: 9 hours sleep
03/12/2011: 11 hours sleep
03/13/2011: 3 hours sleep
03/14/2011: 13 hours sleep
03/15/2011: 10 hours but rough getting to sleep
03/16/2011: 5 hours rough sleep
03/17/2011: 10 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen
02/03/2011: iced toe twice, 6 total ibuprofen
02/04/2011: iced toe twice, 4 total ibuprofen
02/05/2011: iced toe twice, 4 total ibuprofen
02/06/2011: iced toe once, 4 total ibuprofen
02/07/2011: iced toe twice, 0 total ibuprofen
02/08/2011: iced toe twice, 3 total ibuprofen (after training)
02/09/2011: iced toe once, 3 total ibuprofen (before bed)
02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day)
02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow
02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings
02/15/2011: 3 total ibuprofen <- after training
02/16/2011: 2 ibuprofen total <- after training
02/17/2011: 2 ibuprofen total <- after training
02/20/2011: 3 ibuprofen total <-- after training, icing right foot
02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto
02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice
02/25/2011: iced bottom of foot
02/26/2011: 3 ibuprofen, training, 3 ibuprofen + icing right foot
02/28/2011: 3 ibuprofen <-- after training
03/02/2011: iced right ball of foot
03/03/2011: 6 ibuprofen throughout the day, 3 then 3
03/04/2011: 3 ibuprofen after workout
03/06/2011: iced quad twice, 3 ibuprofen after dunk, 3 ibuprofen after training
03/07/2011: 6 ibuprofen total (3 + 3 later)
03/08/2011: 1 alieve, ran out of anti inflams, iced quad really nice after training, completely numb - really tight pressure
03/09/2011: iced left quad before sleep, ice packed wrapped VERY tight with ACE bandage
03/13/2011: 2 ibuprofen before bed
03/15/2011: 3 ibuprofen before training, bad idea, never before
03/17/2011: 3 ibuprofen before bed

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
02/04/2011: light hamstring/glute/adductor stretching
02/05/2011: light hamstring/glute/adductor stretching
02/07/2011: intense hamstring/quad stretching
02/08/2011: stretched adductors good
02/11/2011: stretched adductors good, hamstrings
02/12/2011: stretch groin/adductors, calfs
02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
02/20/2011: stretched groin/adductors
02/26/2011: stretched groin/adductors bigtime
02/28/2011: bunch of stretching before sleep
03/01/2011: some stretching
03/02/2011: hamstrings/groin/calfs/bottom of feet
03/03/2011: hamstrings/adductors/calfs throughout the day, actually alot of light stretching
03/04/2011: stretched hip flexors bigtime, adductors/hamstrings
03/05/2011: calfs, hams, adductors
03/06/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc.
03/07/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc.
03/08/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors
03/09/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors
03/10/2011: tons of stretching, EVERYTHING... pulled too hard on ankle and tweaked it a bit, hate that shit.. going to bug me now for weeks
03/11/2011: tons of stretching, EVERYTHING
03/12/2011: tons of stretching, EVERYTHING, also some really good hamstring/lat stretching.. feeling very loose
03/13/2011: not much stretching today, minimal, will resume tomorrow
03/15/2011: TONS of rect fem/calf stretching, insane amount
03/16/2011: ^^
03/17/2011: decent stretching, need more though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid
02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28
02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time)
02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups
02/07/2011: just dribble up attempts, quads dead
02/08/2011: dribble ups and lobs, quads feeling a bit better
02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg
02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses
02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ
02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying: http://www.youtube.com/watch?v=kcv3y4pcu34
02/20/2011: SICK: FLYING.................... too many people on court but flying: http://www.youtube.com/watch?v=XhF8F43z5Og
02/22/2011: got up good, but lots of fatigue: http://www.youtube.com/watch?v=V7f8ZjE95dY
02/24/2011: got up pretty nasty: http://www.youtube.com/watch?v=hhyqcL4fO-g
02/28/2011: got up pretty nasty again but was mentally out of it
03/02/2011: got up real good, no sleep though, dunk session in morning without sleeping
03/04/2011: was flying early, best warmup jumps/short lob dunks EVER, but way too windy/starting slipping on max RVJ's
03/06/2011: got up ok, only 3 hours sleep again, pulled left quad (vmo) LIIIIIINK-THE-VID
03/08/2011: got up nasty SLRVJ WTF?????????????????????????????? LIIIIIIINK-THE-VID
03/10/2011: no ipod, no amp up, no psyche up, holding back -> best submax jumps EVER LIIIIIIINK-THE-VID
03/13/2011: 3 hours sleep, but got up good, landed some hard dunks LIIIIIIIINK-TE-VID
03/16/2011: 5 hours sleep, got up good, landed some real nice dunks indoor LIIIIIIINK-THE-VID

SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb   half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)
-- different gym, different rack, pin settings changed ...
02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much)
02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1
02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo
02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high
02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5,  pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1
02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session
02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead)
02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ......  pin 6: 315 x 1, 1, 1, 1
02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1  +++ - S1: half squat: 305 x 1, 1, 1, 1
02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it
02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1, 315 x 1  ++++    pin 7 squat: 335 x 1, 355 x 1, 375 x fail
02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 1, 325 x 1, 335 x 1
02/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5, 285 x 10
02/22/2011: pin 6 half squat: 295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1, 365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1
02/24/2011: half squat: ... 295 x 5, 315 x 5, 335 x 1  <-- time of squatting, 152
02/25/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15
02/26/2011: - pin 6 squat: ... 275 x 5, 315 x 5, 335 x fail lolol.... +++  pin 7 squat: 335 x 1, 365 x 1, 385 x 1 +++ pin 6 MSEM squat: 315 x 1,1,1,1 <-- 40 seconds rest between each rep +++ pin 6 MSEM squat: 325 x 1,1,fail,fail <-- 60s rest between each rep
02/28/2011: dead: - half squat: 285 x 5, dead.... 245 @ 3 x 10..........
03/02/2011: - half squat pin 6: ... 275 x 5, 305 x 3, 325 x 4, 275 @ 3 x 10 (tired, good though, quads burning)
03/04/2011: - half squat: 275 x 5 (tweaked hip, tried going way too fast like a dumb ass), 315 x 3, 325 x 2, 275 @ 4 x 8, 1 x 11... could have hit 315 for 5 so that's a good sign, dead come 325 x 2 bleh
03/06/2011: - S1: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 265 x 5, 295 x 5, 315 x 5
03/08/2011: - S1: pin 6 half squat: 45 @ 3 x 8, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 305 x 3, 325 x 5
03/09/2011: anabolic barbell diet (see way above)
03/10/2011: ABD + TRAINING #1B: - half squat pin 6: ... 315 x 5, 325 x 1, 345 x 1    +++ TRAINING #2: S1: h sq pin 6: 315 x 3, 275 x 10
03/11/2011: anabolic barbell diet (see way above) (225 @ 4 x 10)
03/12/2011: anabolic barbell diet (see way above) (245 @ 3 x 5)
03/13/2011: ABD + S1: half squat pin 6: 315 x 1, 335 x 1, 355 x 1 (PR single)  ++++ - S2: half squat pin 7: 365 x 1, 385 x 1, 405 x crushed
03/14/2011: anabolic barbell diet (see way above) (315 @ 3 x 1)
03/15/2011: anabolic barbell diet (see way above) (225 x 5, 225 @ 2 x 10)
03/16/2011: ABD + - S1: pin 6 half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 315 x 1, 335 x 1, 365 x FAIL, 365 x GOOD REP - FAST, 315 x 1, 315 x 1, 315 x 5 (easiest 315 ive ever done on pin squat, really controlled it well on pins no bounce at all, could have done more reps but called it)
03/17/2011: anabolic barbell diet (see way above) (245 x 10,10,12)


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11,  +  pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7   &&  pushups: BW @ 46, 50, 45, 40,
02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
02/04/2011: 5 dips, 30 pushups lol
02/05/2011: 45 lb plate swing @ 3 x 6
02/07/2011: S1: db swing: 40 lb @ 5 x 8
02/08/2011: neutral grip pullups: BW @ 10
02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10,
02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5
02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8,    +++    - S2: max-speed neutral grip pullups: 8, 8, 8
02/20/2011: - S2: 45 lb plate swing: 10, 10
02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8
02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8
02/24/2011: - S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive
02/25/2011: - S1: ballistic neutral grip pullup: BW @ 10, 10, 10
02/26/2011: - S1: ballistic neutral grip pullup: 8, 8, 8
03/02/2011: - S2: ballistic neutral grip pullups: 3 x 10
03/06/2011: - S3: neutral grip pullup explosive: BW @ 3 x 8
03/08/2011: - ballistic neutral grip pullups: 2 x 10
03/10/2011: - neutral grip pullups: 3 x F
03/13/2011: - S3: strict neutral grip pullups: BW @ 3 x 10
03/14/2011: bunch of neutral grip pullups 10,8,10 plus sets in between squatting
03/16/2011: - S3: neutral grip pullups: BW @ 3 x 10

DB BENCH PRESS
02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press)
02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s)
02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8
02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail
02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10
02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8
02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10
02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued
02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12
02/24/2011: - db bench press: 50 x 10, 60 x 14
02/25/2011: - S1: db bench press: 50 x 10, 60 x 5, 65 x 10
02/26/2011: - S1: db bench: 50 x 10, 60 x 10
03/02/2011: - S1: db bench: 55 @ 3 x 10
03/04/2011: - S1: db bench press: 45 x 10, 55 x 8, 60 x 8, 65 x 7
03/06/2011: - S2: db bench press: 45 x 10, 55 x 8, 65 x 10
03/08/2011: - S2: db bench press: 50 x 8, 60 x 8, 65 x 5 <-- held back because i was going to go for 70, easy intitial reps but i got board and just went to pullups
03/10/2011: - S2: db bench: 50 x 10, 60 x 12
03/16/2011: - S2: DB bench: 55 x 10, 60 x 10




DB ONE ARM ROW
02/05/2011: 60 lb @ 3 x 8
02/08/2011: 65 lb @ 3 x 8
02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah
02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5
02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10
02/24/2011: - db row: 65 x 8, 75 x 8
03/04/2011: - S2: db 1 arm row: 65 x 5e, 75 x 5e, 85 x 5e





GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220, GB-130+70+100+100+100+100
01/29/2011: glute bridges: 150, 120, 120, 150, 210,  (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,
02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40
02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast
02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
02/09/2011: S1: 45 deg hyper: 55, 50, 50,
02/11/2011: S1: 45deg hyper: BW + 25 lb @ 30, 30, 30
02/13/2011: prone rev hyper: with waffles on @ 100, 100, 100,    ++++++ glute bridge: 100 <- felt like a feather
02/14/2011: - S3: 45deg hyper: BW x 50, BW + 35 lb @ 30,30,30, BW x 100
02/16/2011: - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70
02/17/2011: - S2: 45deg hyper: BW @ 50, 60 ,70
02/18/2011: - 45deg hyper: BW x 50, BW + 35 lb @ 30, 30
02/20/2011: - S2: 45 deg hyper: BW x 80, BW + 35 x 35
02/21/2011: - S1: 45 deg hyper: BW x 80, BW + 25 lb x 40, BW + 35 lb x 40
02/24/2011: - S1: 45 deg hyper: BW x 100, BW + 35 lb x 30
02/25/2011: - 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
02/26/2011: - 45 deg hyper: BW x 70
03/01/2011: prone reverse hyper: 100 + 100 + 150 + 100 + 100 + 100
03/04/2011: - 45 deg hyper: BW @ 5 x 50, 1 x 80
03/06/2011: - 45 deg hyper: BW x 20, 35 lb x 20, 45 lb x 30, BW x 50
03/10/2011: - 45 deg hyper: BW @ 50, 25 lb x 25, 35 lb x 25
03/13/2011: - 45 deg back raise: Bw x 30, BW + 25 lb @ 3 x 25, 1 x 35
03/14/2011: bunch of prone rev hypers
03/16/2011: - S3: 45 deg hyper: BW x 30, BW + 35 lb plate @ 3 x 25 <-- hamstrings toast at this point



CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50    
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,
02/05/2011: BW + 60 lb total @ 5 x 25
02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40
02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35
02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30
02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30
02/26/2011: - S1: db (each hand) calf raise: 50 x 30, 60 x 25, 50 x 30, 50 x 30, 50 x 30
03/02/2011: - S1: db calf raises: 47.5 @ 3 x 25 ........ 40 @ 3  30
03/04/2011: - S1: db calf raise: 45 lb each hand @ 4 x 30, +++ - S2: db calf raise:  55 lb each hand @ 1 x 25, 65 @ 1 x 25, 75 @ 1 x 20
03/06/2011: - S1: calf raise: 45 lb each hand @ 3 x 10, 6 x 30 +++ - S2: calf raise: 55 lb each hand @ 3 x 25 +++ S3: calf raise: 65 lb each hand @ 3 x 20
03/08/2011: - S1: db calf raises: 50 lb each hand @ 3 x 8, 6 x 25 +++ S2: db calf raises: 60 lb each hand @ 3 x 20
03/10/2011: - S1: db calf raise: 60 lb db in each hand @ 3 x 8, 7 x 20 +++ - S2: db calf raise: 60 lb db in each hand @ 2 x 20, 1 x 30
03/13/2011: - S1: db calf raise: 60 lb each hand: 3 x 8, 7 x 25 +++ - S2: db calf raise: 60 lb each hand: 3 x 25 +++ - S3: db calf raise: 60 lb each hand: 3 x 25
03/16/2011: - S1: calf raises: 65 lb db in each hand: 3 x 8, 9 x 20 +++ - S2: calf raises: 65 lb db in each hand: 2 x 20




WALKING LUNGES


REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
02/25/2011: - submax MR half tucks: 25, 25, 25, 25, 50 +++ submax LBJ's: 50, 50,  +++ submax MR half tucks: 50,
02/26/2011: - MR halftuck: 4 x 20, 2 x 50
03/08/2011: light sprints in two sessions, afternoon and pm
03/13/2011: light sprints

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300
02/03/2011: basketball work/dribbling/shooting
02/04/2011: basketball work/dribbling/shooting
02/05/2011: basketball work/dribbling/shooting
02/07/2011: basketball work/dribbling/shooting
02/08/2011: basketball work/dribbling/shooting
02/09/2011: basketball work/dribbling/shooting (very light, sick)
02/14/2011: basketball work/dribbling/shooting (light, sick)
02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2)
02/17/2011: bball work: explosive moves/dribbling/shooting, powerful
02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery
02/25/2011: - very long warmup, because i felt dead, ~30min of light bball work
02/26/2011: felt CRAZY explosive... didn't do any jumps though, not even ME layups.. stuck to explosive dribbling/pullup J's etc.. about 30 minutes of this after a light warmup.
03/06/2011: - full court light sprints: 32 sprint down, walk back, in 15min + half court down and back sprints (change of direction): 20 in 10min
03/10/2011: real light sprints for 20 minutes to warmup for squatting
03/15/2011: light bball work for 1 hour
03/16/2011: - light interval sprints to loosen up for 30 minutes


RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)
02/06/2011: lymph drain 30min
02/07/2011: lymph drain 30min


CORE
02/05/2011: hanging knee raises: 3 x 18-20


REST
02/10/2011: REST!!!!
02/12/2011: REST!!!!
02/15/2011: REST!!!!
02/18/2011: REST!!!!
02/23/2011: REST!!!!
02/27/2011: REST!!!!
03/01/2011: REST!!!!
03/03/2011: REST!!!!
03/05/2011: REST!!!!
03/07/2011: REST!!!!
03/09/2011: REST!!!!
03/11/2011: REST!!!!
03/12/2011: REST!!!!
03/14/2011: REST!!!!
03/15/2011: REST!!!!
03/17/2011: REST!!!!

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL


free counters

16402
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 18, 2011, 07:22:49 pm »
Quote from: vincevega on March 18, 2011, 02:38:49 pm
summer of 2011 :ibjumping:...

whatd that guy say in that vid a page or two back? like the part you zoomed in on and slo mo'd him.

"it don't mean nothing if you can't do it in a game", which cracks me up because, that weak street game doesn't mean anything either.. people are full of themselves.










Quote from: Guga on March 18, 2011, 07:06:11 pm
andrew, you are becoming the charlie sheen of vert training WINNING

cept, hopefully i end up winning.. lmao

thanks man. winning to me is head hitting rim, anything else, losing.

pC

16403
Pics, Videos, & Links / Re: Little Zangief - Child finally snaps after being bullied (awesome video)
« on: March 18, 2011, 02:30:17 pm »
shit i wish i had youtube/hd cam when i went at those bullies, especially the recorder flute incident.. alpha

16404
Pics, Videos, & Links / Re: Little Zangief - Child finally snaps after being bullied (awesome video)
« on: March 18, 2011, 01:01:57 pm »
actually, that comment made me think of situations where i've bullied people, and i've done it plenty of times growing up believe it or not.. every time though, i'm bullying a "bully", honestly, no lying here.. i actually bullied a fat kid in elementary school, so, younger than this vid, and the kid was alot softer than that casey kid.. anyway, this fat piece of shit would spit on girls and use his really high pitched voice to annoy the fuck out of you, so ya, i hit him on plenty of occasions when he'd piss me off (by disrespecting others).

there was one incident that stands out, had it been caught on film i'd prolly have grown up in the system or been hated on by a bunch of retards all over the internet.. anyway this little fuckface would always tease me for having black friends, and he'd say nigger this nigger that.. anyway, one day me and my friends surrounded him and i took out my recorder-flute from music class, then i proceeded to bash him in the head, body, and legs with it for a few minutes.. kid was a bloody swollen mess but i give him props for not ratting me out, well he probably feared i'd do it again.

so ya, you people need context, who knows how those situations go down, WE'RE TALKING ABOUT MIDDLE SCHOOL KIDS HELLO????

i have plenty more stupid stories but that would be me just gloating about my knuckleheaded childhood and that's pretty bad.

i'm proud of beating the kid with the recorder flute, and i'm proud of smashing that fat ki every time he spit on girls, who knows maybe i changed their life.

context.


16405
Pics, Videos, & Links / Re: Little Zangief - Child finally snaps after being bullied (awesome video)
« on: March 18, 2011, 12:50:19 pm »
Quote from: Raptor on March 18, 2011, 06:59:48 am
The only thing going on here is the fact that Adarqui, being skinny himself, wants to "protect" the other skinny guy. He won't say that's true, but it is.

that's not it at all actually.. funny idea though.



Quote
Like I said 2 times so far, it's obvious what's going on and shouldn't even need to be debated.

derp.

16406
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 18, 2011, 09:49:37 am »
2 hours sleep so far, thought i'd get about 4-5, had to wakeup early to take my grandpa to the doc but was unable to sleep good.

this dog is non-stop, dno how my mom does it.


Quote from: dirksilver on March 18, 2011, 05:24:06 am
Quote from: adarqui on March 18, 2011, 05:11:41 am
going to log my stuff from today, tomorrow.. needed to pick up my mom's dog to babysit him and that has taken up a ton of time.. was in the process of checking all journals today when bam got the call.. this dog is a ton of work he's really hyper/curious/like to chew on everything.

pc


that the dog you had in that dribbling video from way back? haha

nah, that was 1.0 unfortunately.. this is 2.0, he's much more to deal with, he's absolutely nuts.. he's extremely aggressive & always getting into trouble.. hence the 2 hours sleep so far heh



Quote
also like everyone said...nice vid brostafa

thanks alot man

16407
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 18, 2011, 05:11:41 am »
going to log my stuff from today, tomorrow.. needed to pick up my mom's dog to babysit him and that has taken up a ton of time.. was in the process of checking all journals today when bam got the call.. this dog is a ton of work he's really hyper/curious/like to chew on everything.

pc

16408
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 18, 2011, 05:10:24 am »
Quote from: mixerioza on March 17, 2011, 03:51:58 pm
"Alfa fucking factor" hahahahahaha , excellent man i really like it, keep it up  :headbang: :headbang: :headbang:

appreciate it man, hopefully i can top it next dunk session

alpha factor, that sign was made 4 me.

pc!





Quote from: BMully on March 17, 2011, 04:03:39 pm
props man!

thanks bmully!!







Quote from: vag on March 17, 2011, 04:16:08 pm
Great jumps Andrew!
Hey , try to make an estimate of max RVJ on each session , log that on the progress tracker too. Doesn't have to be 100% accurate , just an estimation.

Ok , so 40'' is 9'6'', foam is like 9'5'' ( 9'6'' - 1'' foram ), looks like you're right there , ~39'' or so , maybe 40'' at some dunks, can't tell for sure, damn high anyway...

 :headbang:  :highfive:  :wowthatwasnutswtf:

thanks vag

as for the foam, pretty sure it's 9'4 but im not sure.. could be 9'6, i'd need to measure to be 100%

ya i dno about the measurements, i stopped caring until 47, i mean i'm just going to link each vid in the jumps/dunks section of the tracker, so i have a chronological timeline.. i just can't be proud of 40, 42, 44, etc.. gotta get 47.. ill get it by summer i know it.

pC










Quote from: Raptor on March 17, 2011, 05:16:59 pm
Hahaha "GO TO WAR MAN" and adarqui replies, like he always does, "peace man". :P

bro, sometimes war is needed to bring upon peace

:P







Quote from: ESav15 on March 17, 2011, 07:08:18 pm
40 again.
 :ibjumping: :personal-record: :ibjumping: :headbang: :headbang: :headbang:

now get those damn 47 'drew.
c-ya!

appreciate it esav!!!

hopefully i can PR again in the next few sessions, pretty sure i will.

peace man!

16409
Pics, Videos, & Links / Re: Little Zangief - Child finally snaps after being bullied (awesome video)
« on: March 18, 2011, 03:33:57 am »
hm i'm sure we all know the back story on why two kids are fighting in middle school.. i'm sure we can all conclude from that one clip, that casey was being bullied non stop by some kid 100 lb lighter than him.. and that he never did anything to antagonize that kid either.. pretty sure casey is a saint and never said one bad thing about the skinny kid, and sure as heck never did anything to antagonize/tease him.

because from that one clip, where a 50 lb skinny weakling goes at some 150 lb monster, pretty sure a history doesn't exist between those two that doesn't involve guilty party's on both sides.

.......................................................................

16410
Introduce Yourself / Re: What up guys
« on: March 18, 2011, 03:24:27 am »
Quote from: Samwell on March 16, 2011, 04:34:13 am
hey everyone its sam

i use to be on the t.v.s site but that shit died down so i have decide to make an appearance here

what's up man, welcome



Quote
so a lil about myself well i'm 21 and 195.5cm tall without shoes and have had a dream of being able to throw it down between the legs for a very long time, i have trained for vertical on and off for like 2 years or so but injuries and financial situation have limited my progress a lot. i'm currently studying personal training and have recently been practicing Olympic lifts with a strength and conditioning coach which i'm loving, i recently purchased the vertical mastery program but i have yet to start it i gotta do the testing first anyways i'll be keeping a journal here and hope to be of help at sometime

what's the highest you've gotten your vertical in these last 2 years or so ?

pretty cool about the oly lifts, always better when you have good coaching and some other oly lifters to work with.

glad you're here man

peace

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