Adarq.org

ah, wed/thurs gives a little more room for training upper..

peace man



Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH

got buttfucked by the cops tonight.. here's the story, abbreviated, the whole thing took 45 minutes or so, so i definitely am leaving out alot..

ok so, i'm doing my normal walk, around mile 3.5 there's this monument at a tamarac park, my fav monument around the area.. it's lit up very well, has a nice piece of art, dedicated to WWI & WWII vets, also has this cool black flag: Dedicated to MIA & POW's: You will never be forgotten... so i usually just chill there for 1 minute soaking the scene in...

so then im walking back, not even 50 yards, i see a cop do a U turn, so i know here we go.. he puts on his lights, confronts me, tells me to sit down.. i comply.. he questions me nicely for like 30s i explain.. then this robo cop comes rushing in, acting all tough, standing directly behind me, over me, as im sitting down.. he smacks my hat a little & rips out my headphones from my ear.. so then i reflexively move my hat back.. so then he rips it off me head and says "you wanna get fucked up?" .. I laugh and say, "man am i going to end up on the news in one of those cop videos?".. he says: "better yet, you're going to end up dead or in the fucking hospital".. then he smacks my hat back on... so now instantly i'm raging in my head, wanting to hurt a motherfucker, which i obviously can't do.. 5 more cops roll up, 5-6 cars in total.. so now he's chewing me out while his buddies just sit there and laugh..

him: "How many times have you been arrested?"
me: "none, none ever"
him: "That's just because you've never been caught"
me: "no, i'm not a criminal"
him: "Where'd you throw the paint can?"
me: "I was just walking, there is no paint can, you can search all day, there's nothing I am just relaxing enjoying the night"
him: "Stop staring at my deputy"
me: "I'm not staring at your deputy.."
him: "This kid has an attitude problem, you want to get fucked up? you're going to get fucked up, say another word"
me: i was just walking blah blah blah, here i'm also answering questions from another cop, while everyone searches..

This whole time he's directly behind me, as i'm sitting down, and i'm just thinking i'm about to get fucking cracked with something.. that's how serious this shit felt..

So now as i'm sitting there, i start getting really pissed thinking about this guy's threats to me, so i start saying out loud, "i want to file an official complaint", i kept saying it.. then alot of their laughter became silence.. i'm saying shit like "this is fucked up you can't talk to people like that, how do i file a complaint"

him: "Maybe you should get out of tamarac"
me: "I've lived in tamarac 28 fucking years, how long have you lived here huh?"
him: "I'm old enough to be your daddy boy, how bout you disappear from tamarac.. this kid wants to get fucked up"

So now I yell, "HOW THE FUCK DO I FILE A COMPLAINT", and that bum goes, talk to my sergeant.. wtf? the sergeant was there this whole time and just lets that shit go on.. So now me and the sergeant are getting into it, respectfully though, he's interrogating me i'm answering, but nothing like what was going on with the other guy... He proceeds to say:

sergeant: "Let me give you some advice, why don't you get a gym membership to the 24 hour fitness down the..."
me: (interrupting) "NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO NON ON ON O N ON ONO NON OONONO spare me, i'm just out for a walk this has nothing to do with 24 hour fitness"
sergeant: "Listen now you're starting to aggravate me, you want to goto jail?"
me: "what the fuck???? how do i file a complaint thats all i want to know"
sergeant: "We're done here, you best be on your way"
me: "I'm not leaving until a complaint is filed how do I do it"

Sergeant then proceeds to tell me I can goto the police department to fill one out.. I ask him if this whole incident will be noted etc, because I will definitely be filing one.. So anyway, now they let me go, I get up, grill that fat robocop for nearly a minute while putting my hat on/ear piece back in, then i'm walking away for 5s then realize i didn't get that robo-cop's badge number or name.. So i walk back..


sergeant: "DON'T YOU EVER SNEAK UP ON MY DEPUTY EVER AGAIN"
me: <puts hands in the air> "cannnnnnnnnnn iiiiiiiiiiii pleeeeeeeeeasssssssssssseeeee haveeeeeee his nammmmmeeeeeeeeee"
sergeant: "Ask him"
me: "What is your name"
robocop: Points to his badge.. R. Mosca
me: "what's your first name?"
robocop: <in the gayest tone ever> "none of your business..."
sergeant: "That's Deputy Mosca to you"

so then i walk away..

here's Richard Mosca, I mean, Deputy Mosca (7 years ago, he's fatter and uglier now):



I'm going to call BSO tomorrow and get my complaint in, that guy is a prick.. Everyone else cracked a smile except for the sergeant/black cop during this whole situation.. Regardless, they are all pussies for not just tapping robocop on the shoulder and telling him to relax.

Guilty until proven innocent.




Anyway, it's hard to explain how frustrating a situation like this is... You have a person with a gun, bat, taser, mace, etc, and a gang of friends to support him, chewing you out like you're trash, physically "abusing" you (slapping hat off/ripping ear phones out), and what can you do? nothing.. Even worse, you're sitting there in a completely vulnerable position while this scum bag is directly behind you, who can do whatever he wants.. Then you have all of his cop buddies laughing at his comments and shit like that.. It's just ridiculous because that slob would never dare open his mouth to me like that in a normal situation, without his little weapons, I guarantee you that, but if he did, at least you could do something about it..

-- buttfucked.










9/20/2010

bw = 155
soreness = hamstrings/adductors
aches/injuries = right hip a little (bleh)

overall, body feels dead.

workout: recovery
- walk 7 miles, interrupted by the popo at mile 3.5, after doing my normal pitstop at this tamarac monument

peace

Quote from: adarqui on September 20, 2010, 04:29:59 pm

ya he was cool though, was asking me about my shoes, asked if i'm a "high jumper" etc hah..

what do u say when people ask you that? im starting to say i dont like basketball and im practicing for high jump. gets me out of pickup games.

i just said "nah"

hehe..

he talked to me more, i just said, "ya i just train to improve my jumping/sprinting, and i make dunk mixes for youtube, for fun"

hehe.. if people ask me to play bball i just say, "nah im good, thanks though"

ok paypal me $50 for this consultation.

Holy shit that 2 hander was sweet. When you nailed it I bet you were thinking, "You motherfucker..." Haha.

it felt PERFECT, that's all i can say about it.. felt so good.. that's definitely my best two hander off lob, though i have a few other nice ones in older videos.. the landing/how hard i slam it down two hands is what makes it my favorite.

That dude that nailed the three was bulky too huh.

ya he was cool though, was asking me about my shoes, asked if i'm a "high jumper" etc hah.. he is a bit overweight but, he was hitting 3's all day.. those games aren't the best though at that park, lots of shitty lazy defense.. but his J was nice.

peace !

Bizarrely, I could not get to sleep last night until like 5:30. Woke up at 7:30 (normal time) and emailed my boss to say I'd be late to work, then slept until 10. WTF.

wtf?

Great work on the dunks man!
Hope the foot problem will be fixed soon.

thanks man! seems alot better today already.. hope it's nothing.

pc!

The jumps are looking damn high. Nice. Is the foot bruised from planting?

ya i did a plant and after the landing felt it pretty bad.. had to stop soon after.. inferior to the big toe, right on the ball of foot pad.. feels like it got smushed weird.

felt fine during my workout #2 though, so hopefully it was just some kind of stinger.

peace