Adarq.org

hey darqman, because ill only be doing my UB circuit 1/2 a week, do you think ill be able to add anathor chest exercise (inlcine db press/ pushups/ oxplosive pushups) and another shoulder exercise (lateral raises/ upright row)? without creating a back imbalance, i cold just add sets of 2/3/4 after my complexes as "finisher" exersices....

ya but why not still hit an upper back exercise to even it out? it's not a pull but it's still protective, do rear delt fly.

So, go say incline db press, rear delt fly, lateral raise, ie a triple-superset.



peace man

[04:09am] adarq: dude
[04:09am] adarq: every run in ive had over the last two months has progressively gotten more intense
[04:09am] adarq: expect me to be cuffed and or tased
[04:09am] adarq: next stop


[04:10am] ffx`: rofl
[04:10am] ffx`: dont tase me bro
[04:10am] ffx`: im just trying to train
[04:10am] adarq: ya
[04:10am] adarq: if i get tased im yelling out adarq.org
[04:10am] adarq: 500 times
[04:10am] adarq: koz the vid will make the news

5/14/2010

bw 158

crazy shit check below..


afternoon workout:
- 30 rounds on the heavybag, mostly light but with speed working on technique etc
- first 15 rounds : mixing up combos / jabs /etc, normal
- second 15 rounds: all jabs, orthodox and southpaw, 150-200 jabs per round just pumping out jabs orthodox then switching stance and pumping out jabs southpaw




late night workout:

CHECK THIS SHIT OUT LOOLOLOL

so im doing my interval sprints, ive already run like 10 sprints.. so im walking up to this marker im going to use as a start, and bam i take off, about 350-400m sprint is the goal, im like 30m from finish and this cop car is doing a U turn mad quick and pulls into the grass and puts his lights on so i slow down etc..

cop: "SIT DOWN!!!!!"

me: "god damn motherfucking shit man can't i stand up i just sprint like 400m" (out of breathe for all of my comments)

cop: "SIT DOWN NOW!!!!!!!!!!!"

me: sits down, "god damn man im just working out"

cop: calls for backup, "why did you run from me?"

me: "what? what do you mean?"

cop: "I was trying to flag you down from behind and you took off"

me: "i had my earphones in man i had no idea you were behind me"

cop: "put your hands behind your head"

me: "ah man what the fuck"

cop: "whats your name , what do you do ...." all that b.s

me: tells him ...

cop: "why are you in all black?"

me: "who cares man, im just training"

cop: "you look like a criminal"

me: "what the fuck man im just training, i wear black to stand out less around all the gang kids driving by etc"

other cops arrive etc.. ask me shit

cop: "ok man stand up do u have any weapons, i need to pat you down"

me: "no"

cop: pats me down, "ok well now i know you so i wont be as interested in stopping you"

...

then i dipped loololol

fucking sucked i got all tight from sitting down like that.





interval sprints:
- about 5 miles worth, max V

walk:
- hamstrings were dead, so i walked about 5 miles

neutral grip pullups:
- 10,10,8,6,6

hurt my back a bit lifting my gpa when igot home haha...



peace

yeaa shows you how far just  raw strength and power can take you

ya, in mma, not boxing in boxing, brute strength gets you nowhere, that's what i love about boxing, so much skills at the top level.

he's always been pretty mobile, flexible too especially for such a big guy

yup.. ive always been amazed with his athleticism.

Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

4x5 is good from 18, but, you havn't been doing dj's so at least 1 session at 2x5, then next session at 3x5, then hit 4x5.

REA i'd start around 30% just to get the form down, but you can go all the way up to 70%... you'll end up getting a good training effect from 40-50% imo.

for BSS, definitely go PAUSE at the bottom, that is a good exercise for the glutes.

be careful with the calf stuff when doing higher volume dj's (20 jumps), so start off like 1x8-12 and see how you feel.. If you feel fine, throw in the 3x8-12 with shorter rest intervals than you normally do.. Calf training can 'effect it negatively' if they are fatigued ya, but it doesn't sound like you are fatiguing them too much from the calf raises you do?

PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

I like this workout, but just go light on the calfs at the end.

Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?

nah, when incorporating all those dj's, you don't need to go that route.. the calf raises at the end are simply for a tonic/blood flow effect in workouts like these, you definitely don't want to overstress the ankles, dj's take care of that.

if you weren't doing dj's, i'd say shorten rest intervals between sets and incorporate even higher rep sets..

peace man

wanted to have a session today, but frens at work wanted me to 'show' them wat to do, some pointers and stuff, and wanted to do it at the smaller gym.

fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.

that sucks man.. heh..

a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg

hang cleans
4 x 6 x 60kg

lat pulldowns
a few sets, low weights, just trying to work the lats properly.

seated DB shoulder press
3 x 10 x 17.5kg

only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...

rebounding lunges
3 x 15

gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.

so before i start... mayb i'll update status abit.

the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.

lets hope stuff works out!

how many times will you be able to hit the gym per week? how much bball you going to have? how's the hip?

sorry for late reply, cya!

my dad's friend just uploaded some CD they had made a while ago, if you're into jazz check it:

http://www.youtube.com/richNjazz

<a href="http://www.youtube.com/watch?v=0eQRkKnL_t8" target="_blank">http://www.youtube.com/watch?v=0eQRkKnL_t8</a>

<a href="http://www.youtube.com/watch?v=JRnCn2UAc_A" target="_blank">http://www.youtube.com/watch?v=JRnCn2UAc_A</a>