Adarq.org

some april physique pics, hopefully im around 157 or so next month at about this time..

oh ya, no homo..









162 lb

left lower back bugging a bit, right calf tight still, wanted to run but couldnt koz of the calf so , took it a bit ez today for once.


workout:

superset of dips & a kind of pullup (neutral/chinup/pullup)
- dips were best ive ever done, real deep, 15 was my most
- pulls were very powerful but no strength endurance.. this is fine considering last night's workout.. im surprised i even hit 14 pullups on one of the sets.. i'd die out quick, but the power was there


walk:
- about 5 miles or so?
- walking is fun stuff
- worked my left/right grip, making fists very tight, pretty much the whole way

makes sense, funny how you noticed the nutrition thing even though you were just with them in the weight room.

something else i realized is that most ppl don't really care or give a shit about the science or understanding why or what they are doing, a lot of ppl just want to be told do this and that, even if the logic is stupid they don't have the energy or something to care about it, i think that's why those infomercials like the p 90x, insanity, etc do so well.  in p 90 x the guy calls it muscle confusion, that isn't even the proper term is it, he talks about it like it's this crazy scientific principle, when it's common sense.

yea, i have to get my cert real soon, we'll see if i'm able to do any sort of personal training or anything at a gym this summer, hopefully yes

i think that most of my interest in this stuff, stems from myself, from wanting to improve myself.  That's where my passion for all this stuff comes from.  I was thinking about it though lately, and i have made some pretty impressive results, and of course learned a lot on the way, and made mistakes and wasted time, but that was part of the learning process

when i first started working out seriously at the end of freshman year of college with some guy who had worked out at defranco's i knew absolutely nothing about lifting or anything nutrition or whatever, i didn't even really know if it was possible for me to gain weight/get stronger, thought maybe it was just my body type

anyway so started lifting with that kid in like end of march of freshman year of college at bw of 139, and about 6 ft when i started with him.   he basically taught me to eat till i threw up to gain weight, and after the first couple of weeks i finally did gain something and i was so happy i got crazy and started eating more and putting on a lot of pounds each week, i put on a lot of fat as well, but i didn't really know the difference, i did the lifting with him,

anywya now it's about the same time junior year, so it's been about 2 years

my bw started at 139
it's up to 164 right now  , so (+25)  , my bf% at 139 was probably about 8, and now it's around 10-12, but still put on a  ton of muscle
and i was thinking about my vert, my first youtuube vid where i grab rim and dunk a tennis ball, was on a 9 ft 9 rim at a rec center, and that was after i gained inches already after working out a month or two with that kid

b4 that i couldn't even touch rim on the run or nothing, my standing reach is 7 ft 11, so that means my running vert was less than 25 before, i think when i started my standing was actually below 20

i got a vid from ex phys lab, we did the vert jump on the just jump mat, and i got a 29.3 , i think it's pretty legit, tried to keep legs straight on the land, and that was without a warmup or anything, i know could have gotten at least 30with proper warmup.  I have the vid will upload it to youtube soon

b4 i started flying in four i just missed touching rim on standing so vert was about 24.5 and now about 29.5, so in the last 6 weeks i have gained about 5 inches on my standing, i think if i let the achilles rest up and give myself a little deload now i could get 30-31 and beat my squat max of 275 for sure

if my standing vert started at a little under 20, means i have gained a good solid 10 inches on my standing in 2 years, not too shabby when starting with no experience initially

so now that i'm thinking about that i think that is pretty extraordinary, especially since i have been pretty much training myself the entire time,haven't really had any formal type of coaching or training, just learning on my own and of course asking questions on forums, reading online, etc and talking to guys you like you has helped a lot.

ya man that is very good progress.. that jump mat 29 is damn good too.. i've only jumped 30" on it twice - compared to a 30" stool it seemed to be very close, maybe the 30 on jumpmat was really 29", but it's close. I like jump mat, it's a valuable device for sure.

you going to upload that vid?

the goal is a 40 standing vert, my ex phys prof. told me he doesn't think it's reasonable at all for me or logical to even think i can get to a 40, he's saying how genetically gifted the guys are that get to 40, however i think i can def. get there and when i do it will be even a lot more extraodinary.   I thought about it hundreds of times and it just seems so possible and realistic to get to a 40 standing vert.  The main thing is to keep getting up the squat, getting those muscles stronger, squat up to about 2.3-2.5 bw, weight up about 20 lbs, work on reactivity as i get stronger.  I think that's what it is, so the question i ask is; is it realistic to be able to get to a 2.3-2.5bw squat, and i absolutely believe it is so the goal seems really realistic

i'll probably be at bw of around 185-190 when i get there, with a squat of about 450, around 7-8% bf so that will be pretty insane and extraordinary when i get there.  Have other goals too when i'm there, in terms of upper body but that's the idea right there of kinda where i want to get

well, he's being a tard, no offense.. it's going to be EXTREMELY hard to pull off a 40" SVJ, but it's not "illogical" to assume it can be done. You know what you have to do, get that strength up insane, remain very athletic, stay somewhat lean. You're at what, 30" right now possibly, imagine you get to 37" over 1.5 years or so.. whose to say you can't pull those extra 3 inches out by really leaning up, doing shock, etc.. who knows is that point.. 40" is not completely out of reach, it is however a very hard goal to achieve.

a 40" vert is not similar to a 9.5 100m, that would be more of 45-50" vert.. your ex phys professor is making a 40" SVJ seem too important, sure it is "very good", but it isn't record shattering or anything of that nature.

it's definitely tough, it's going to take pushing your limits to the extreme.. it's all the obstacles in the way (injuries/setbacks/etc) that cause people to fail.. if you can minimize those then it'll be alot more attainable.

peace man


ps: it wont show you new posts if you're the one that posted it, it'll show ME new posts, since i havnt read it.

Quote from: nba8340 on April 17, 2010, 08:26:53 pm

yo when you first started training ppl, what things came up that surprised you or you didn't expect

-like the people's motivation, or motor skills, or care for nutrition or whatever

well, i overestimated motivations, i thought they'd be alot higher on average.. most people are highly motivated for a few weeks then slip off into mediocrity.

the people that made the best gains were those that followed post-workout nutrition protein-shakes etc, and shakes throughout the day.. these people gained more strength & more muscle than those who did not.. this goes back to motivation though, if these athletes stuck to a protein-shake protocol, they were usually more dedicated/focused.

most people had really bad glute/ham/vmo development, but that didn't surprise me.

most people hated stretching/foam rolling, but had they done it, they would have been better off.

as for motor skill and stuff like that, too general, everyone had different abilities.. basketball players could learn drills faster than baseball players, but baseball players were stronger in the weight room etc, crap like that.

i wasn't surprised with this but, most people had squatted, but were taught to do so - so inappropriately.. horrible form etc.

most people sucked on unilateral exercises, this goes back to glute/ham/vmo as well as ankles/core.

i dno man not much else, or maybe i jut cant think right now.

Quote

something i keep noticing when i give friends exercises and workouts to do is that the simpler it is the better, like keep it amazingly simple bcs they aren't used to doing any dynamic warmup, using the proper exercise technique, etc

thats good man.. you seem like you'd be able to do some good coaching, especially because you have alot of experience trying to figure out what works, and you're definitely on the right track with your training.. i think that makes the best coaches, the one's who try and really improve their own performance, even if it's nothing extraordinaire.. anyone can read/research/etc, but to actually transform yourself into a better athlete, MEASURABLY, gives alot more insight.

pc man

[/quote]

http://www.huffingtonpost.com/2010/04/18/edwin-valero-murder-suspe_n_542055.html

http://www.youtube.com/watch?v=zEdfWs09le8&feature=player_embedded

<a href="http://www.youtube.com/watch?v=zEdfWs09le8" target="_blank">http://www.youtube.com/watch?v=zEdfWs09le8</a>

yo when you first started training ppl, what things came up that surprised you or you didn't expect

-like the people's motivation, or motor skills, or care for nutrition or whatever

well, i overestimated motivations, i thought they'd be alot higher on average.. most people are highly motivated for a few weeks then slip off into mediocrity.

the people that made the best gains were those that followed post-workout nutrition protein-shakes etc, and shakes throughout the day.. these people gained more strength & more muscle than those who did not.. this goes back to motivation though, if these athletes stuck to a protein-shake protocol, they were usually more dedicated/focused.

most people had really bad glute/ham/vmo development, but that didn't surprise me.

most people hated stretching/foam rolling, but had they done it, they would have been better off.

as for motor skill and stuff like that, too general, everyone had different abilities.. basketball players could learn drills faster than baseball players, but baseball players were stronger in the weight room etc, crap like that.

i wasn't surprised with this but, most people had squatted, but were taught to do so - so inappropriately.. horrible form etc.

most people sucked on unilateral exercises, this goes back to glute/ham/vmo as well as ankles/core.

i dno man not much else, or maybe i jut cant think right now.

something i keep noticing when i give friends exercises and workouts to do is that the simpler it is the better, like keep it amazingly simple bcs they aren't used to doing any dynamic warmup, using the proper exercise technique, etc

thats good man.. you seem like you'd be able to do some good coaching, especially because you have alot of experience trying to figure out what works, and you're definitely on the right track with your training.. i think that makes the best coaches, the one's who try and really improve their own performance, even if it's nothing extraordinaire.. anyone can read/research/etc, but to actually transform yourself into a better athlete, MEASURABLY, gives alot more insight.

pc man

bute ko 5, sergio ko 10

my jaw dropped at like 1:15 when you just come flying out of nowhere, doing a run up into a deadlift.. that was WTF.

pretty creative man, i'm not one who follows that kind of ideology, but i am interested to see what kind of results you get. Are you feeling any of these lifts in your lower back ? Make sure you're not putting all of that stress on LB, especially when transitioning right from a run up.. I mean, if you start getting too heavy and you can't avoid LB, you might want to do this lift off blocks/pins so you can keep spine neutral.

Called, the RVJ lift. I train quite eccentrically; I have decided to aboandon exercises which do not mimic the following: A block start, full speed sprinting, a running vertical jump off two feet, a running vertical jump off of one foot, and a few other motions for the triple jump

In the running vertical jump (RVJ), the legs are usually used differently; one leg uses more of the posterior chain, and the other lifts uses more quads and achilles. In a regular back squat, both legs are doing the same thing. When I thought of this exercise I was ecstatic, because it mimics the RVJ ALMOST COMPLETELY; only the arm swing is not involved, and the back may be used a little more depending on your form. In my last attempt, I used my back way too much.

Lastly, notice my grip. If the left leg is behind the bar, the palm of the left hand points forward. In this case, the right leg is in front of the bar, and the palm of the right hand points behind you.

I'll write more about this on my blog, therawhigh.blogspot.com, when I find some time. TRY THIS LIFT! This was a max attempt, at 275 lbs, and a personal record for me. My goal is to get this to 400 by September 1st.

ya man i would caution against "using back too much" in that fashion, i mean, if you are using LB too much, that takes away alot of the specificity to RVJ too.

<a href="http://www.youtube.com/watch?v=Q_EQ9X2elqA" target="_blank">http://www.youtube.com/watch?v=Q_EQ9X2elqA</a>



as adam knows, it was raining all night, so couldn't get vid of ankle hop stuff..

left lower back still bugging, lame.



pullups/dips, 3 sets

6 mile interval sprints
- felt real good
- right calf tightened, left didnt, so odd, thought it would be the opposite
- intervals were good for my calfs, didnt allow them to tighten as much as they would if i non-stop ran it
- plus i ran at a higher speed for my sprints
- i did sprint/walk, mostly of 200-400's.. so maybe 5 miles of actual running, 1 mile of walking, no idea



peace