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Messages - adarqui

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19906
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 02, 2010, 06:26:48 am »
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: (90, 90, 90) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (62.5kg?) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (20kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

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

- CORE:
- STRETCH:

19907
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 02, 2010, 05:51:40 am »
8/1/2010 - PHASE 3.1402394305910294120......

bw = 162
soreness = 0% - amazing
aches/injuries: bottom of right foot i have some kind of bone bruise under my medial forefoot

workout:
- sprint warmup etc
- 20 yard sprints x 5
- 200 yard sprints x 2 @ 90%, x 3 @ 100% !!!!! felt great i just said why am i going < 100%? the faster i run it the sooner it will be over.. boom
- POGOS x 3 BETWEEN EACH SET OF SPRINTS
- darq squat: 135 @ 3 x 3, 185 @ 5 singles, very nice power
- natural ghr: very strong tonight on it, 10 x 5 midway down on most



19908
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 02, 2010, 05:27:50 am »
Quote from: ARowe on August 01, 2010, 05:09:50 pm
Quote from: adarqui on August 01, 2010, 03:38:19 am
Quote from: Rip on July 31, 2010, 10:54:12 pm
<adarq>   ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro

Are you working on this masterpiece?

yes but we need to talks on irc.. you gonna be on irc tomorrow?

peace

19909
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: August 02, 2010, 05:06:44 am »
Quote from: Zetz on August 01, 2010, 11:55:53 pm
I'll test standing and running vert tomorrow. Can't believe I didn't bother checking sooner.

I've never actually fully considered GOMAD, but after reading some stuff about it from different sources, I think it's worth a try, my friend still uses it. (though I think it really only worked the first month or so)

i get very close to GOMAD'n each day, and I don't even try.. whole milk is like water to me :) When your workouts are very intense, gomad is a piece of cake. It does put some fat on me though, I can't stay lean on it no matter how long/hard the workouts hehe..

peace

19910
MUSiC anD SHeeT! / Hans Zimmer
« on: August 02, 2010, 04:57:45 am »
 :o

beautiful..

<a href="http://www.youtube.com/watch?v=Z0kGAz6HYM8" target="_blank">http://www.youtube.com/watch?v=Z0kGAz6HYM8</a>

the entire inception sound track is amazing.. hans zimmer is just such a great composer.



longer version:

<a href="http://www.youtube.com/watch?v=srrAm9Eiqcw" target="_blank">http://www.youtube.com/watch?v=srrAm9Eiqcw</a>






this was going to be a thread for one song ^^, but i figure he has so many great songs i'll post more in here as i look them up.. off the top of my head, gladiator, crimson tide, etc.. he kills it every time.. this guy is a genius.





19911
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 02, 2010, 01:25:26 am »
nice jumps man, i'll post workout stuff later tonight.

how high is that ceiling?

19912
Introduce Yourself / Re: RutgersDunker is up in here
« on: August 02, 2010, 01:24:13 am »
american records in DL/squat:

http://www.youtube.com/watch?v=0hKSxIPUdHQ&playnext=1&videos=1DZ8Ykp7dSM&feature=sub

siiick.

19913
MOVIES & ENTERTAINMENT & SHeeT! / Dinner For Schmucks - Easily one of the best movies i've ever seen
« on: August 02, 2010, 12:51:42 am »
amazing movie.. absolutely hilarious.


19914
Introduce Yourself / Re: Sup all
« on: August 01, 2010, 03:00:27 pm »
Quote from: quad1c on August 01, 2010, 02:57:30 pm
hah hang gliding crash :)
A wind hit me just as I was flying parralel to the ground and brought my hands up, I extended my arms towards the right so the wing would recover, but It ended up with me landing on my feet and my shoulder hitting my knee.

DAMN! that sucks man.. lucky that's all that happen i guess though!

19915
Introduce Yourself / Re: Sup all
« on: August 01, 2010, 02:52:25 pm »
Quote from: quad1c on August 01, 2010, 02:46:40 pm
My squat form is ass to grass, glutes and chest out.
I will try to get some videos up. However I cannot go 100 % into my squats currently due to my right shoulder, I am not supposed to bring up the right arm into the bicep flex position like 90 degrees from elbow hand facing up since the doctor told me not to bring it up like that for 2 months.

damn, what happened to it?

19916
Introduce Yourself / Re: Sup all
« on: August 01, 2010, 02:19:30 pm »
Quote from: quad1c on August 01, 2010, 02:15:26 pm
Ah I seem to have written something confusing contraction wasnt the word I was probably looking for,
What he said was basically I could hammer the ground and move patches of grass, but driving my leg up was not as powerful as bringing it down.

do you have the ability to get any videos up? sprinting, jumping, squatting, lunging, etc?

19917
Introduce Yourself / Re: Sup all
« on: August 01, 2010, 02:17:27 pm »
welcome man!

Quote from: quad1c on August 01, 2010, 01:56:06 pm
Hello guys, my name is Ryhan.
Im 17 y.o. And a fitness enthusiast not really into basketball gave up sprinting last year cause I couldnt beat my pr of 12.21 100m, I would like to get back into the game with some good training and a better vert would be nice for aggresive blading.
Right now my goal is to be faster, and jump higher.


182 cm / 76 kg
shitty vert
1rm squat 135kg

how good is your squat form? it's not that bad considering your weight..

what does your routine look like? there are some things you might want to do to focus on being more explosive, such as jump squats, lunges, and some reactive drills.



Quote
Ive been told by my coach that I run slow because my pushing is far stronger than my contraction.

no idea what that means hehe! maybe he means you are stronger mentally than you are physically? dno

Quote
anyways pleased to meet you all.



peace !

19918
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 01, 2010, 05:16:08 am »
jumped weak tonight! lots of factors.. mostly i slipped quite a few times early on, some sand on the damn court.. i posted some pics just to show what that court looks like lit up at night.. looks cool :/


7/31/2010

bw = 164
soreness = none
aches/injuries: right foot pad, big toe area

workout #1: dunk session
- sucked
- had some ok misses, around 35 during a few slippery plants, bleh


workout #2: lunges
- 30 lb db walking lunges: 10 sets of 40 total without sitting db's down
- soooo.. 400 total, 200 each leg.. improvement from last session.. man i was dying though in bicep.. forearms are fatigued right now.

peace

funny pic, looks like im on his shoulder..






19919
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 01, 2010, 04:10:26 am »
Quote from: ESav15 on August 01, 2010, 04:01:33 am
man I say and mean it everytime but.... WTF?!?! you're really flying man!
I'm so happy to see you jump like you used to in 2k9.
keep skyrocketing!

appreciate it man! i will try and make 2009-2010 look like mickey mouse shit for you.. 2011 will destroy it :D

glad everything is going good with you too, read your journal on tvs.

19920
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 01, 2010, 03:38:19 am »
Quote from: Rip on July 31, 2010, 10:54:12 pm
<adarq>   ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro

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