Adarq.org

sick

as

fuck

really cool vid.

yea same goal..wish i could hit 225lbs 5 reps at the same weight your at...but right now i have to think..(since my weight is soo low(140ish)) that my strength ratio is equal with yours...am i right?...why don't i have a 40inch vertical then??

i have done nearly 3 years of reactive work/plyos etc.. that's most likely the difference.. and my max vert right now running is like 37, not 40 ;d

<a href="http://www.youtube.com/watch?v=iF9wY0kbQ1w" target="_blank">http://www.youtube.com/watch?v=iF9wY0kbQ1w</a>

Quote from: Zetz on August 08, 2010, 11:14:54 pm

I wake up at 5:30 so I can go to the gym at 6, make breakfast at 7 and be ready to go to work by 8 am. 

Props.

props x2

i wakeup at like 2pm bromang im on teh nightshift.

will do another workout later, wanted to do it after running but.... lightning and pouring.

8/8/2010

bw = 161 (noticeably leaner though)
soreness: hamstrings
aches/injuries: left ham tendon a little

workout #1: pouring
- very slow 400's x 5
- 2 mile run

relying completely on fat metabolism today.. legs felt dead as fawk.

i felt so fast last night, but so slow this morning, seems completely due to diet imo.. didn't eat much after last night's training, then i wake up only have a cup of milk and do this workout.. if i had saved it for tonight and eaten a few small meals/bananas i'd have been fine i bet.. so that's cool whatever.

looking noticeably leaner again.. can't wait to get my bodyweight way down again

tonight i'm doing squat singles and some BW upper.. squat singles will probably be with 225.

peace

Love reading what you're up to man because I know you get results.

thanks man.. i'm after a wide variety of results right now so my training is pretty nutty, but it's going good.

Noticed you prescribe routines for some of the guys as well. Pretty stand up of you.

thanks again mang.. appreciate it.. ya i just want more people to make more progress on these forums.. unfortunately most people who take the 'free coaching advise' will just quit anyway, but it's all good, at least i tried lol.

Haven't updated my log at TVS in ages, might start a new one here implementing your principles from The Single Leg Jumpers handbook. All the best with the training anyways. End of E-props given haha.

nice man! would love to see a journal from you!

peace man

Quote from: adarqui on August 08, 2010, 03:55:46 pm

Quote from: LanceSTS on August 08, 2010, 03:28:58 pm

http://www.youtube.com/watch?v=IMJit0qjfwg

what caused that? why did zab walk of and try to take his money etc? i actually remember seeing that now from way back... i don't understand why everyone freaked out.

Well, if you watch the way the chic was rolling she was laying down real close to the ground and people get pissed about that 'lay down" stuff and say its cheating.  He lost on a couple of the rolls and tried to take his money back and all hell broke loose.  His groupies actually did everything, he caught that one dude with a left and dropped him but they had that bully mentality that comes from being in a group with him.  I remeber reading somewhere that the kick that got shown clearly toward the end where zab kicked the guy on the ground was the most expensive part of that whole ordeal for him.

ya i'm surprised he didn't get prison time.. i guess those dude's just wanted money though and no official charges were pressed? i hope zab don't slip up yet AGAIN, he could do big things at 140 right now.

CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, 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: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (92.5 or 95, most likely 92.5, 92.5, 92.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (22.5kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:
















CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : (70,70,70) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (50,50,50,50) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (22.5,22.5,22.5) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 8
  - 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) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, 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

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (90,90,90) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (30-32.5kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

















CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : (28,28,28) 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (55,55,55,55) 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:




peace man