Adarq.org

"they can't stop a nose bleed" hahahahahahaha!!!




full
 http://www.youtube.com/watch?v=R2cCIu48LmE&feature=player_embedded

Dude looks like Quagmire on Family Guy after he discovered internet porn...wow.

hahaha

you are missing Matthias "Hellboy" Schlitte

uhhhhhhhhhhhh wtf??????????????????????????????????

*mind is blown*

his jumps look very cool when he jumps away of the rim. I wanna do a lefty like the one of the first vid

ya how he bicycles his feet/legs.. t-dub style.. that looks really sick, makes it look like even more hangtime.

that dunk you're talking about is my fav too in these vids.. looks really nice.

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.


insanely explosive tonight.. so fast.. wtf.. ballin`

1/15/2011

bw = 155.4
soreness = calfs
aches/injuries = right ankle a little, big toes sore/strained from all the jump rope
fatigue = low
diet = protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich


workout #1A: walk + interval sprint/reactive
- 6 mile walk
- interval sprints: 20's, about 6 max effort, insane speed/bounce.. felt perfect
- MR halftucks: 8 x 5


workout #2: strenf + reactive
- HF = half squat
- MRHT = MR half tuck

HS45-10, MRHT-10, HS45-10, MRHT-10, HS45-10, MRHT-10, HS135-5, MRHT-10, HS185-5, MRHT-10, HS235-5, MRHT-10, HS285-5, MRHT-10, HS305-5, MRHT-10, HS325-5, HS275-10 or 11

- soo.. half squat 325 x 5 (tough), then 275 x 10 or 11, just toast again from hitting such a heavy 5, and no strength endurance due to diet.. done after that
- warming up on squat, 135 was FLYING up.. i thought i'd honestly be able to kill 325 x 5 way better.. it's all in my head.



workout #3: calf raises
- 60, 60, 60, 50, 50, 50, 50  


rest tomorrow, just some chinups + lots of prone glute work, then dunking BIG on monday.. hopefully 153 on monday when i wakeup.

pc

---

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
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

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


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

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

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


FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low

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

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

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


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


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


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

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

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    

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

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

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

When you tried your reverse dunk, someone said "that was lame".

I didn't think it was lame.

thanks mang, ya i heard that on the vid, sounds like it was directed towards me.. i don't care though lol, i liked it.. when i land it it'll look nice.

someone else gave me a compliment in the audio so i guess they cancel each other out l00l.. on the dunk at 40seconds.

Anyways, starting on 5/3/1 I searched for a spreadsheet and found one that a guy made.  It allows you to chart your projected 1RM based on your 85%, 90%, and 95% lifts for reps.

I know its not entirely accurate, but it's charting based on relative changes in strength.  It charts your projected 1RM for each week and gives you an average bar to see whether your 1RM is rising or declining over the course of your workouts.

Just a thought.

ya those spreadsheets are cool etc, but i need something in people's journals so i can go over their work, sequentially by date, whenever i need to.. the people that have been doing it, like stuckintheair for example, love it.. they acknowledge it takes a bit more work journaling but they are loving how everything is being listed out, making tracking their progress much more efficient.

pc

those jumps look pretty good to me, good acceleration in the runup + coming in on a nice curve, nice plant, coordination/efficiency looks good in the plant.. just comes down to producing more force imo.

hq