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my bad, i had it private, you won't find it on teh googles.??leg extension?? with a plyo box?
http://www.youtube.com/watch?v=UjVIcDA5EUY&feature=player_embedded
should work in a few.
pc
Friday AM
back squats-below parallels and no belts like always
135x2-lying hamstring 145x15
135x5-lying hamstring 145x15
135x10-lying hamstring 160x10-lil breh went heavy??
225x5
275x2-felt real easy.
315x2
335x2
225x8-not comming up all the way
225x8-same
dips
bwx8
bwx8
bwx8
bwx8
seated rows
200x10
200x10
200x10
200x10
dbl rows
140x8
140x8
140x8
ez curls
105x8-close grip
105x6-wide grip
then foamed rolled and did TKE's and strenched quads a lot....I rly didn't know if I was doing the foam rolling 100% right but I did a lot of quads, hamstring, and just a lil calves.
THE RATIO TECHNIQUE BIG EXPERIMENT:
BLUE = current
RED = pending
GREEN = done
17 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 1
Bodyweight@session : ~196Nah , fake BW , too much water & food in and not much out today!
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none
SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.
BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season ,
LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110
SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )
Andrew said the entire datacenter had a power outage...
Darqman in a few days............
Can't wait to see the two-handers! Although I find hard-slammed one handers aesthetically more pleasing, dunking with two hands is pretty impressive, too...
his vertical has got to be high no matter what his weight is
i asked a while back, brozknoz guy said it was measured at 30.
I think 30 is not all that bad for a guy that probably never jumps, but I would have expected a little higher VJ still. Shane Hamman for example has been reported to have had a VJ PR of 36", really good in and on itself, but also at a bodyweight of much over 300 lbs. He was also witnessed to do 5 back flips in the OTC right after a heavy single with 804 lbs...
i want to liposuction shane hamman, roid him up so he maintains mass ez, then have him do VJ's for a few months.
Haha, that's a good one! I think his VJ would be really scary!
jersey shore tonight...u already know big brehhhhhworkout 2 twice or workout once? I think we a got a SITUATION
