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Messages - ARowe

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241
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 05, 2010, 02:43:28 am »
9-4-10
Session 2

dynamic warmup, sprint warmup

4 10 yard sprints, best was 1.62

C1- 4x3 pogos
C1- 4x3 dj's - felt heavy, like I was wearing a weighted vest or something, best was 26.5

~10 svj's and 3 step verts - svj 27", 3 step 30.5"

jump squat 95x5 100x5 100x5 100x5

REA squat 135x3 140x3 140x3 140x3

squat warmup 140x5 185x3 225x1 255x1

MSEM squat 290x2x4

lunge 205x3e 210x3e 215x3e - all pr's

core circuit x2



jumps weren't very good but everything with weights I added weight to.

vid: set 2 of jump squat, set 3 of rea, 255 warmup squat, msem both sets, set 3 of lunge, a muscle up attempt and negative which I did throughout workout.

<a href="http://www.youtube.com/watch?v=u5yf2vlnUqs" target="_blank">http://www.youtube.com/watch?v=u5yf2vlnUqs</a>

adarq: session 3, 1 or 2 days rest, rvj session + jump rope/squat complex, 1 day rest, vert

242
Pics, Videos, & Links / Re: I AM BACK!
« on: September 05, 2010, 12:38:45 am »
Nice vid ESav!!!! Congrats on coming back strong and sticking it out. Respect.

243
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 01, 2010, 01:32:48 am »
8-31-10
Session 1

Dynamic warmup, sprint warmup

3 or 4 10 yard sprints, slower than usual, 1.65-1.75

SVJ's and drop steps, about 10 total - highest svj 28", highest drop step 30" - pr

squat warmup 135x5 185x2 225x1- felt light

squat - 270x2.5, hit the safety bar on third rep cuz I went a bit too deep, threw me off, also pissed me off. 275x5 275x6 - nice

lunge - 183x5e 193x5e 198x6e - pr on the lunges, those have definitely gotten better.

forgot to do 4x5 calf raises

core circuit x2

Really good workout

244
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 30, 2010, 02:54:53 am »
Quote from: adarqui on August 30, 2010, 12:33:54 am
Quote from: ARowe on August 30, 2010, 12:27:01 am
8-29-10

Dynamic warmup, a few 10 yard sprints

28.5" svj - ties pr

32.5" rvj

Played tennis then came back and did some more jumps. Still only got to 28.5, was really trying for 29... 29+ comin this week.

Kept doing pogos when I was jumping and during tennis, they felt really springy.

Upperbody

it's time for 29 make it happen boyo.

30 comin sooooon. 9-11 is the deadline, I shall rise.

245
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 30, 2010, 12:27:01 am »
8-29-10

Dynamic warmup, a few 10 yard sprints

28.5" svj - ties pr

32.5" rvj

Played tennis then came back and did some more jumps. Still only got to 28.5, was really trying for 29... 29+ comin this week.

Kept doing pogos when I was jumping and during tennis, they felt really springy.

Upperbody

246
Nutrition & Supplementation / Re: Psychadelics + Hallucenogens
« on: August 26, 2010, 02:40:38 am »
Shit, I didn't know you guys were up on DMT. I have that book 'The Spirit Molecule' haven't gotten around to reading it yet though. Definitely something I would want to try... when I'm ready.

247
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 26, 2010, 01:00:15 am »
8-25-10
Played tennis twice today, including right before workout.

Dynamic warmup, sprint warmup

10 yard sprints 1.60 1.69 1.62 1.60

Did a few svj's  28"!!!!! Boom

C1- 4x3 pogos  C1 - 4x3 dj's - highest 27"

4 or 5 3 step rvj's - 29.5"

REA squat 135x4x3

squat warmup - 135x3 185x2 225x1

C1 - MSEM squat 255x6    C1 - jump squat 95x2x2 ---> 2 rotations

lunge - 200x3e 200x3e 200x3e

core circuit x2


248
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 23, 2010, 12:43:39 am »
AROWE IS BACK IN THE MOTHERFUCKING SADDLE!!!!!!


8-22-10
Caff'd up with a Speed Stack, can't drink the whole thing because I rarely have caffeine so the shit hits me hard.
I was Yang'd the whole workout.

Dynamic warmup, sprint warmup

10 yard sprints 1.62 1.59 1.59 1.69

svj's 27"

3x3 18" dj's with pogo hops in between (2x3 total), dj's were low from not doing them for about 2 weeks- 26"

jump squats 2x5 95lbs

rea squats 3x3 135lbs - very easy, bar was flying

msem squat 2x4 285lbs - nice

lunge 195x3e 200x3e 200x3e

upper body and core circuit - had a pr in bench press too which was unexpected (135x12= +2 reps), also upper right arm seems to be healed due to the rest)

Bodyweight is about 156-160lbs right now, heaviest I have ever been.

I cut out a few sets of some things because I wanted to make sure I would have enough energy for everything and especially for the msem squats. I haven't been very active the past 2 weeks so I'm very happy with the workout, didn't lose anything. I'm very confident vert and everything else will go up quickly once I get in a few more consistent sessions.

249
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 17, 2010, 02:31:18 am »
8-16-10
Haven't had time to train lately.
Weighing close to 160 now.

Dynamic warmup, sprint warmup
some 10 yard sprints, had a 1.83 in warmup where I felt like I was going about 65% WTF
had a 1.65, 1.63, and 1.57, did about 5 total

Did some svj's and rvj's during and after sprints... 27"svj 32"rvj

jump squats 95x4x5
REA squat 135x4x3
squat warmup
got pinned on first msem, did upper body.

sprints and jumps were pretty good considering I hadn't trained in about a week, wasn't in my training shoes, and didn't really feel that fresh.

250
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 12, 2010, 03:35:33 am »
Quote from: adarqui on August 11, 2010, 05:02:53 am
how you feeling after session 2?

Took another active rest day, will do session 3 tomorrow.

251
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 12, 2010, 03:34:55 am »
Quote from: n00bEM on August 11, 2010, 02:51:49 am
Oh cool thanks man. Nice numbers btw ARowe.

Thanks man

252
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 12, 2010, 03:34:34 am »
8-11-10

upper body

5x ~10 yard sprints

253
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 10, 2010, 01:59:41 am »
8-9-10

Session 2

Dynamic warmup, sprint warmup

5x10 yard sprints  self timed- 1.87 1.65 1.75 1.69 1.65

4x3 pogo hops complexed with 4x3 18" dj's- highest = 27"

10 jumps - svj = 26" two step = 29"

jump squat 4x5 95lbs

REA squat 4x3 135lbs

squat: 135x2 185x2 225x1 255x1 MSEM: 285x4 285x4

lunges: 80lb dbells x3e - don't like lunging with dbells, switched to barbell - 185x3e 200x3e

core circuit x1

254
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 09, 2010, 01:03:58 am »
8-8-10

Did upper body, lots of pullups (50 total, some were assisted of course).

Hamstrings are really sore, not sure if it is from sprinting or stretching.

Session 2 tomorrow.

Going for 28" svj this week, it has been summoned.

255
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 07, 2010, 03:59:49 am »
8-6-10
Session 1, 1st workout of power phase

Dynamic warmup, sprint warmup

5x20yd sprints- tried timing them myself with stopwatch in my hand. 2.97 2.97 2.87 2.87 3.00, can't remember order of the middle 3 exactly

2x2 svj- 26.5" 2x2 drop step 27.5"

hip mobility warmup

squat: 135x5 185x3 235x2 270x5 265x5 265x5

lunge: 178x5e 178x5e 183x5e

calf raises with barbell- toes on 45lb plates 135x4x5

core circuit x2

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