Adarq.org

Tonight. Major DOMS in lats.

warm up
shoot hoops
mobility
stretching

work
calf raises on box 2x15x5s hold at top
bench 5x135, 5x155, 9x175 -- could have done at least one or two more reps but no spotter
BB BOR 3x8x135
bw circuit x3
--swiss ball ham curl x15, 20, 20
--ab wheel rollouts x10, 10, 10
--leg lowers x10, 10, 10
--BSS iso hold x60s/ea -- OW

cool down
shoot hoops
stretch

nice workout, how'd that bw circuit go?

peace

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

16 July 2010

Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped once again because of yesterday's dunk session.

EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!

nice, but eeek-scary!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?

CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.

07/16/2010

BW = 162 DAMN
soreness = major hamstring soreness.. light quad/vmo soreness.
aches/injuries: left and right heel, right calf a bit tight.. hip flexors a bit tight

workout #1:
- jumps/dunks - flyin~!!!!
- missed everything like usual but man i dont even give a shit..
- pretty close to 35 or so, seems like 35 to be honest.. awesome considering how sore i was.
- ~15 dunk attempts
- MR TUCK JUMPS: 5 x 10
- SLAH's: 1 x 10
- MR DL BOUNDS: 5 x 5-6 bounces, will upload vid of that later

all in all, happy with how today went.. im heavy as fuck all of a sudden, sore as hell, and still jumped very good.. good sign !!

i have to watch out for my heels though.. this could become problematic.



im gonna do BW strength tonight again.. lunges/ghr etc.. !!!

peace










uploading 3 dunk misses soon to ADaRqTv!#!@

due to the server crashing last night that runs my site, i didn't post workout.. they had an HD failure and the site will be going up and down all day until they fix everything.

07/15/2010

BW = 162 DAMN
soreness: little bit of hamstrings, glutes
aches: left heel a bit during workout, ham tendon injury making a little bit of noise
injuries: ^, low back bugging alot

workout:
- acceleration/hips/thighs felt amazing after those 400 walking lunges each leg last night..
- 20-40 yard sprints: about 12 total
- ~.75 mile jog? not sure yet have to check it with my car.. like 4 min or something i dno, used a song on an ipod to check
- POWER chinups: 8, 6, 5, 5, 5, 5 <-- working on power now, fuck this high rep shit
- POWER dips: 5, 5, 5, 5, 5

im going to start running my miles all out soon.. i don't want to go much more than a mile though.. i need to adapt mentally to WANTING TO RUN IT HARD all of the time, that's what im lacking.. inhibition in my brain, must remove that pussy shit.








today i have massive hamstring soreness... DOMS++.

haha

peace

bluehost, my hosting service, their server that runs this site is having an HD failure.. so it'll be up and down until they fix it.

blargh!!!!!

ok it's finally here, anyone see it? im seeing it on sunday.. check the rating on imdb, 9.6/10 that's ridiculous.

http://www.imdb.com/title/tt1375666/

i beat you vag!! hit 35 before u did    remember our competition?

you need vid though