17491
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 01, 2011, 05:24:41 pm »Also, I found the best psyche-up music. Gwar.
hahahaha what.......
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hahahaha what.......
17492
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 01, 2011, 05:23:28 pm »s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up
- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.
- 10 yard dashes x 5
very quiet, felt light
-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later
- C1: JUMP SQUAT: 2 x 3 (30%)
55,55
- C1-info: 2 rotations
N/A
- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain
- S1: pullups @ 3 x AF
7,7,9
- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e
- STRETCH
and foam roll
Very, very nice session. Feeling spiffy.
lol nice session what teh hell.
;p
you perform alot better when you get a good sleep. good job on everything, jumps especially.
Quote
Happy New Year, mudderfukkers.
same 2 u mudderfukkr... oh when are we going to do a TOUGH MUDDER <-- lol
17493
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 01, 2011, 04:59:52 pm »
sucks about the gym issue and ya, damien's gym is better than most gyms out there, his garage is epic.
having your own rack/gym etc is great, but i miss the variety of hot chix at commercial gyms.. :<
excited about indoor season too@!!@
having your own rack/gym etc is great, but i miss the variety of hot chix at commercial gyms.. :<
excited about indoor season too@!!@
17494
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 01, 2011, 04:19:36 pm »Gym closed frm Xmas till the new year.
s1: pullups. : 4 x 11
s1: dips. : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises. : 4 x 20 each leg
s1: bw lunges. : 4 x ~15 each leg
S1: dragon flags : 4 x 6
thankfully now it's the new year ;d
how's the ankle?
get back on those upper body weights now !@#!@ i know you will though.
pc
17495
Pics, Videos, & Links / Re: Joke for Adarq.org + Happy new year
« on: January 01, 2011, 03:37:23 pm »Nah, you couldn't be further from the truth. I mean, yeah, some are obsessed but under no circumstances are they "available" for hard work whatsoever.
Quote
The real thing is I'm actually known in the country as being the "vert guy" and all that silly thing and people usually ask me questions, so I send them to TVS and adarq.org . That explains all these people from my country on your forum.
OK, stopping with tooting my own horn here.
ooooooooooooooooooooohhhhhhh,,, thats sick... i tell people about my site, while im actually dunking, and i have yet to have one sign up from it.. i mean they ask me stuff so then i tell them.. usa is worse man. hah
thanks for the referrals!@$!@
pc
17496
Pics, Videos, & Links / Re: Hitler needs a new bench shirt
« on: January 01, 2011, 03:35:58 pm »<a href="http://www.youtube.com/watch?v=E27sf8btio0" target="_blank">http://www.youtube.com/watch?v=E27sf8btio0</a>
hilarious
17497
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 01, 2011, 06:55:54 am »
12/31/2010
bw = 153
soreness = none
aches/injuries = right leg a little during warmup for dunk session, massage made it feel better, then it disappeared completely shortly after i started max jumping.. thankfully
fatigue = lower
diet = prot shake + 2 tspn coffee, monster energy, dunk session, prot shake, 2 arizona iced tea's, olive garden (mad food), protein shake + squatting, protein shake, PB burrito + biscotti
workout #1: dunks
- over 70 max effort dunk attempts
workout #2: squats, worked on a bit better half depth, felt my hip a little
better depth half squat: 45 @ 3 x 10 135 x 5 185 x 5 225 x 5 245 x 5 265 x 5 285 x 5
MEBM better depth half squat: 225 x 20, 20
20 rep squats for speed: 185 x 20 135 x 20
the lighter weight squats get my glutes nicely.
tomorrow = light sprints + squatting, going to hit 245 x 20 or something then 135 @ 10 x 20
sunday = rest
monday = big dunks
peace
bw = 153
soreness = none
aches/injuries = right leg a little during warmup for dunk session, massage made it feel better, then it disappeared completely shortly after i started max jumping.. thankfully
fatigue = lower
diet = prot shake + 2 tspn coffee, monster energy, dunk session, prot shake, 2 arizona iced tea's, olive garden (mad food), protein shake + squatting, protein shake, PB burrito + biscotti
workout #1: dunks
- over 70 max effort dunk attempts
workout #2: squats, worked on a bit better half depth, felt my hip a little
better depth half squat: 45 @ 3 x 10 135 x 5 185 x 5 225 x 5 245 x 5 265 x 5 285 x 5
MEBM better depth half squat: 225 x 20, 20
20 rep squats for speed: 185 x 20 135 x 20
the lighter weight squats get my glutes nicely.
tomorrow = light sprints + squatting, going to hit 245 x 20 or something then 135 @ 10 x 20
sunday = rest
monday = big dunks
peace
17498
News, Announcements, & Suggestions / Re: The CAN'T CHECK JOURNALS TONIGHT Thread - lololol
« on: January 01, 2011, 04:14:47 am »
12/31/2010 , really jan 1 2011 but i don't count that until i sleep/wakeup 
busy all day, plus really long workout sessions, still working out as we speak (4:14AM still squatting).
can't check journals tonight heh.. !!
tomorrow when i wakeup.
pc
busy all day, plus really long workout sessions, still working out as we speak (4:14AM still squatting).
can't check journals tonight heh.. !!
tomorrow when i wakeup.
pc
17499
News, Announcements, & Suggestions / The CAN'T CHECK JOURNALS TONIGHT Thread - lololol
« on: January 01, 2011, 04:13:46 am »
ok well i'm making this thread for when i was just too busy all day to check journals etc.. it's rare, i've missed like 3 days in 5-6 months or something, but i'll just bump this thread when i'm spent/too busy etc.
17500
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 01, 2011, 04:07:45 am »
this is mad interesting, i'll start posting these lists i make for myself.. what i do is, i go through all of my clips and arrange them by "nasty, nice, misses, and talk".. this is only stuff that is video worthy... check out how my jumps are and which are nasty/nice etc.. my best jump and one of my best dunks EVER came on "dunk54.m2t", keep in mind these are off by 10 or so, since i don't save completely pathetic dunks to disk.. so that probably came on dunk attempt 60+, INSANE.
i never thought about posting these lists i make, but from now on i will, it tells you alot about how you jump and what happens when you really zone in and focus even when you feel tired.
nasty
dunk54??? "damn that was nice" <-- one of my best dunks ever
dunk4 - lets go baby, one hand + yell
dunk2 - lets go, one hand + yell
dunk3 - wakeup time, last dunk session 2010 fuck it up, two hand
dunk8 - one hand + yell
dunk46 - argueing + nasty finish
dunk44 - nasty
dunk50 - nasty side angle , right after fucking god dammit (48)
dunk15 - lanzino one hand
dunk16 - lanzino
dunk52 - rockets thru and knocks me in the face LOL
nice
dunk7 - two hand
dunk9 - lefty
dunk12 - lanzino
dunk21
dunk23 possibly 2 hand
dunk29
dunk38
dunk56
dunk60
dunk64
misses
dunk25 nasty miss
dunk26 nasty miss
dunk48 - fucking god dammit lol
dunk14 - lanzino 1 hand
dunk5
dunk13 - lanzino 2 hand
dunk36
dunk53
dunk55
dunk59
dunk61 - "wtf" nasty almost went in
dunk63 - miss + sprint after it lool
talk
dunk10 - dunking in the lanzino
interesting?? some really nasty dunks came way after the beginning, i didn't even realize it.. i didn't even realize my best dunk that session was one of my best dunks ever, and i didn't even think it was good at the time, but on vid, it's simply disgusting.
pc
i never thought about posting these lists i make, but from now on i will, it tells you alot about how you jump and what happens when you really zone in and focus even when you feel tired.
nasty
dunk54??? "damn that was nice" <-- one of my best dunks ever
dunk4 - lets go baby, one hand + yell
dunk2 - lets go, one hand + yell
dunk3 - wakeup time, last dunk session 2010 fuck it up, two hand
dunk8 - one hand + yell
dunk46 - argueing + nasty finish
dunk44 - nasty
dunk50 - nasty side angle , right after fucking god dammit (48)
dunk15 - lanzino one hand
dunk16 - lanzino
dunk52 - rockets thru and knocks me in the face LOL
nice
dunk7 - two hand
dunk9 - lefty
dunk12 - lanzino
dunk21
dunk23 possibly 2 hand
dunk29
dunk38
dunk56
dunk60
dunk64
misses
dunk25 nasty miss
dunk26 nasty miss
dunk48 - fucking god dammit lol
dunk14 - lanzino 1 hand
dunk5
dunk13 - lanzino 2 hand
dunk36
dunk53
dunk55
dunk59
dunk61 - "wtf" nasty almost went in
dunk63 - miss + sprint after it lool
talk
dunk10 - dunking in the lanzino
interesting?? some really nasty dunks came way after the beginning, i didn't even realize it.. i didn't even realize my best dunk that session was one of my best dunks ever, and i didn't even think it was good at the time, but on vid, it's simply disgusting.
pc
17501
Article & Video Discussion / Re: Detraining strength
« on: January 01, 2011, 02:53:36 am »i'm far away from beign in shape. 3miles of jogging? equals to leg sore for 2-3 days.
20 sprints? well equals to 3-4days of soreness.
damn ya that sounds like way too much fatigue for jogging..
20 sprints at what distance? 20 sprints @ 10 yards you should be fine, anything furhter than that and then soreness/fatigue racks up pretty fast.. 10 20's should be ok.
pc
17502
Basketball / Re: Optimal Strength
« on: January 01, 2011, 02:15:01 am »What would you say is optimal strength for basketball for a 5'10 guard.
what are your strength measurements? it's hard to just say an 'optimal strength' number, too much variation, in weight, leverages etc.
but there exist relative strength numbers, those pretty much anyone can shoot for.
17503
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 01, 2011, 02:07:16 am »
this is probably my favorite pic i guess:
some stills, took over 70 max jumps, 9'11 rim, pics out of order:
some stills, took over 70 max jumps, 9'11 rim, pics out of order:
17504
Mixed Martial Arts / Re: Chael sonnen interview
« on: January 01, 2011, 01:51:41 am »
chael sonnen on mma today or whatever, hilaariouzz
17505
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 01, 2011, 01:40:37 am »landed some nasty dunks, took like 50+ dunks no joke.. i was flying in the beginning, got worse halfway thru, which is the opposite of what has been happening lately.. i actually attribute that to no protein shake while dunking.. usually i sip on milk/protein, and it recovers me good, this time i sipped on monster energy.. protein shake > monster DURING DUNKING.
ok party time bbl
pc!@$!
My secret goal is to dunk while sipping on Joose. Or, barring that, Four Loko.
lol @ sipping four-loko during workout.. the situation's protein vodka would be a better alternative ;d