Adarq.org

damn, missed the last workout.

had half court 4 on 4 with my mates today. played for a few hours.
testing in between each game to 11.
again, only consistent getting around 2 inches above.

hopefully the poor results are due to the fact that i went for ball in the morning, straight after a 12 hour graveyard shift at work, with a few hours sleep before said workshift... 

damn :/

what is your sleep schedule like? i still can't figure it out.. i feel like we live on different sides of the planet it's weird.. eheh

ill post wo in a bit.

peace

6/12/2010

hamstrings/quads a bit tight/sore.. 157 BW

workout #1:
- dunks, landed 1 good one, another weird one, missed a bunch (some hard misses)
- ~20 jumps

workout #2:
- neutral grip pulllups (15,13,10, 10) supersetted with pushups on handles (25,20,20)
- pushup iso on handles: dno how long
- squat iso: ~3 min
- calf iso: 6 minutes (+ 1 minute) , calfs so tight afterwards

pmghr's throughout:
- after dunk workout, 5 reps each, about 12 sets total throughout the night
- BETTER than yesterday, but ha,strings are pretty sore..


peace

recent vids: http://www.adarq.org/forum/adarq-org-special-content/adarqtv/msg7461/#msg7461

<a href="http://www.youtube.com/watch?v=GEzPqGDf1To" target="_blank">http://www.youtube.com/watch?v=GEzPqGDf1To</a>

word! one of my favorite makes ever, looks so nice (imo).

I haven't watched football (or soccer as you call it) in such a long time... but this was a very good game to watch.

ya it was, very intense game.. i want to see south korea/argentina, that should be an insane game.. apparently south korea is on point.

had my ball/jump session on thurs.

pretty busy week, so i had to split up the workouts.

the jump workout didnt work out too well.

must be the hols or something, alotta kids all over the courts, couldnt really jump.
had 2 or 3 jumps at 2 inches above, and that was it.

wats in for next week andrew? 

why not get in some jumps on saturday or sunday?

"must be the hols or something" , hols = ?

i'll post next week's workouts tomorrow but, you should def try and get some more jumps in since you don't have your basketball games etc.

peace man

<a href="http://www.youtube.com/watch?v=AKX6jd540ro" target="_blank">http://www.youtube.com/watch?v=AKX6jd540ro</a>

damn! nasky.

6/11/2010

weight: 157

ATE A TON TODAY...



workout #1:
- 40 yard dashes on this spongy field turf surface: ~5.2x hand time -> GOD THATS SLOW AS SHIT.. i mean, no excuses, it's mostly my start though, i roll into that shit forever.. i mean it's like a 1 second first step how pathetic is that shit.. i did it from two point, i just have to get lower on my two point so that i don't HAVE TO DROP LOWER for 5 fucking frames before starting.. bleh.. so i guess it's not that bad, i'll try to fix that start.




workout #2:
- 1am workout
- some ~30 yard sprints
- some backpedal sprints
- 8 backpedal to forward sprints
- 5 broad jumps (maybe 8'something")
- TRIED DOING HAND STANDS, the strength is there but the balance isn't...
- some ~30-45 second handstand hold against a wall
- 15 chinups
- 15 bar dips
- supine hamstring iso
- poor man's glute ham raise: HORRIBLE, ~15 reps of ~10 degree eccentric hah


Mr. Non-existent hamstrings no more, fuck this shit.. i sware2god i will build strong hamstrings if it's the last thing i do in life.

my knee is bugging a little bit from the 'drop' after the handstand hold, i like dropped off sideways and it bugged my knee out a bit.. should be good for tomorrow though, i plan on throwing down some hard dunks.



I HAVE ABSOLUTELY NO HAMSTRING POWER BUT THIS WILL CHANGE IM TIRED OF HAVING LITTLE GIRL HAMSTRINGS I WILL MAKE THEM STRONG AND KEEP THEM STRONG


!!!!!!!!!!!!!!!!!!!!!!!!!!!




edit:

after that i did about 5 reps every half hour on the pmghr, so like 25 reps total.. then i did a stretch after, static standing gm.. i was already feeling my ham tendon a little so got to make sure i don't pull it, so far it felt ok.. im doing little short reps (very short) on the pmghr.. i plan on doing them very high frequency.