301
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: June 18, 2011, 12:48:50 pm »
i now have another fren on facebook LOL! 
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
302
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2011, 12:00:22 pm »
and they arent even sold here in singapore LOL! 
303
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2011, 11:59:42 am »
what are the name of those elite nike socks u got? they basketball specific?
hahaha, anyways, the missus's sis went on her grad trip around the US, got her to buy me some of those nike socks, i told her i wanted long ones, unfortunately they only come up to mid calf.
hahaha, anyways, the missus's sis went on her grad trip around the US, got her to buy me some of those nike socks, i told her i wanted long ones, unfortunately they only come up to mid calf.
304
K1, Muay Thai, Kickboxing / Re: Savage Muay Thai KO - holy shit.
« on: June 18, 2011, 11:49:08 am »
why din he see that coming??
305
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 18, 2011, 11:40:41 am »
week 78
wed, upper
s1: bench: 5 x (60, 70, 80, 90, *102.5)
s1: rows: 5 x (50, 60, 70, 70, 80)
*3 reps
s2: incline DB bench: 3 x 10 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *30)
*5.7896 reps. tried my best, but couldnt grind it out to the top. haha.
s3: rope tri pulldowns: 4 x 8
s3: DB bicep curls: 4 x 8
s3: shoulder matrix: 4 x 8
wanted to keep arms fresh for ball practice the next day. will do after ball.
hanging leg raises: 2 x 15
hanging wipers: 2 x 10
wed, upper
s1: bench: 5 x (60, 70, 80, 90, *102.5)
s1: rows: 5 x (50, 60, 70, 70, 80)
*3 reps
s2: incline DB bench: 3 x 10 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *30)
*5.7896 reps. tried my best, but couldnt grind it out to the top. haha.
s3: DB bicep curls: 4 x 8
s3: shoulder matrix: 4 x 8
wanted to keep arms fresh for ball practice the next day. will do after ball.
hanging leg raises: 2 x 15
hanging wipers: 2 x 10
306
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 18, 2011, 06:45:25 am »
In case this new reply opens a new page, lance my reply is on the previous page.
Will get to posting the wed upper workout later.
Had a game earlier today. Game at 11am, I finished work at 7am. Got in one hour of sleep before heading out haha. And now it's 6pm and I'm prepping to go to work again
Decent game today, missed once, travelled once, got like 10-14
or so points in total of like 12 mins playtime. God my stamina is shot haha, the first time I got in the game I had a good run, but subbed myself out after 5-6 mins.
Will get to posting the wed upper workout later.
Had a game earlier today. Game at 11am, I finished work at 7am. Got in one hour of sleep before heading out haha. And now it's 6pm and I'm prepping to go to work again
Decent game today, missed once, travelled once, got like 10-14
or so points in total of like 12 mins playtime. God my stamina is shot haha, the first time I got in the game I had a good run, but subbed myself out after 5-6 mins.
307
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2011, 06:39:06 am »
Good dedication man.
Heat and humidity just kills me, which is unfortunate since I'm in Singapore.
Hope u can come back soon and get back into the shape of things.
Meanwhile why dun u work on ur sprinting? I mean from tt one old vid u post I felt u could do with some speed/explosiveness!
Heat and humidity just kills me, which is unfortunate since I'm in Singapore.
Hope u can come back soon and get back into the shape of things.
Meanwhile why dun u work on ur sprinting? I mean from tt one old vid u post I felt u could do with some speed/explosiveness!
308
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 17, 2011, 08:42:45 am »
nice... lance is finally in the house! 
GOALS
1) vert. im turning 28 next month, i just wanna be able to dunk before im done with basketball lol.
2) speed, explosiveness, power. all about the same thing.
3) strength
actually the vert is the primary goal, anything else that comes along is a bonus. i've not been working on my game, putting it off in favor of weight work. would wanna be able to work on my game at some point, but everything else can be put on the back burner, if vert work requires it.
INJURIES
1) bad right ankle sprain. sometime in dec 2010, still not 100% yet.
2) theres this spot on my back, that twinges and has a shot of slight sharp pain when i bend over. but goes away after a warmup before lifting.
3) left shoulder, elbow. just some aches.
TRAINING
can do sun thru fri. hopefully no leg day on fri, but will do if necessary. no access to gym on sunday though.
much appreciated lance!!
GOALS
1) vert. im turning 28 next month, i just wanna be able to dunk before im done with basketball lol.
2) speed, explosiveness, power. all about the same thing.
3) strength
actually the vert is the primary goal, anything else that comes along is a bonus. i've not been working on my game, putting it off in favor of weight work. would wanna be able to work on my game at some point, but everything else can be put on the back burner, if vert work requires it.
INJURIES
1) bad right ankle sprain. sometime in dec 2010, still not 100% yet.
2) theres this spot on my back, that twinges and has a shot of slight sharp pain when i bend over. but goes away after a warmup before lifting.
3) left shoulder, elbow. just some aches.
TRAINING
can do sun thru fri. hopefully no leg day on fri, but will do if necessary. no access to gym on sunday though.
much appreciated lance!!
309
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 13, 2011, 01:01:01 pm »
ah... okok.
130ish on a normal diet. damn. not gonna be easy.
athletic anorexic anonymous lol.
130ish on a normal diet. damn. not gonna be easy.
athletic anorexic anonymous lol.
310
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 13, 2011, 11:36:55 am »
i dun quite get it my man. didnt u just recently got down to ur desired weight?
why would u wanna hydrate and stuff urself back up now? especially since it took so much effort to cut down like that?
why would u wanna hydrate and stuff urself back up now? especially since it took so much effort to cut down like that?
311
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 13, 2011, 11:34:10 am »
week 78
mon, lower
prehab: cobras, glute bridges
ME sprints: 3 x incline
MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)
squats
5 x (80, 90, 100, 110, 120)
3 x (130)
1 x 140 (failed on 2nd rep)
hanging leg raises: 2 x 15
hanging wipers: 2 x 10
- wanted to go for 3 reps on that 140 squat.
- loaded the bar, walked out to psyche myself up. went back to the bar to see someone squatting with 40kg
- WTF. 3rd consecutive time this happened to me. by the time i waited for him to be done, loaded the bar back, i'd lost the focus. pretty sure i couldve gotten at least a double. FUCK.
- on the bad ankle leg, the outside tendon behind the knee is getting tight. can someone explain this to me?
- im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?
mon, lower
prehab: cobras, glute bridges
ME sprints: 3 x incline
MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)
squats
5 x (80, 90, 100, 110, 120)
3 x (130)
1 x 140 (failed on 2nd rep)
hanging leg raises: 2 x 15
hanging wipers: 2 x 10
- wanted to go for 3 reps on that 140 squat.
- loaded the bar, walked out to psyche myself up. went back to the bar to see someone squatting with 40kg
- WTF. 3rd consecutive time this happened to me. by the time i waited for him to be done, loaded the bar back, i'd lost the focus. pretty sure i couldve gotten at least a double. FUCK.
- on the bad ankle leg, the outside tendon behind the knee is getting tight. can someone explain this to me?
- im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?
312
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 12, 2011, 09:29:11 am »
quick question guys...
im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?
im going to visit an osteopath in 2 weeks time when the paycheck comes in, but do y'all think the squatting is actually hurting the process of healing for my ankle?
313
Progress Journals & Experimental Routines / Re: 2011 Goals Index
« on: June 09, 2011, 10:44:55 pm »
at first it was to dunk by my 28th birthday, next month july 10...
now its just hope that the ankle will heal fully.
now its just hope that the ankle will heal fully.
314
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 09, 2011, 10:29:44 pm »
week 77
wed, upper
prehab
s1: bench: 5 x (60, 70, 80, 92.5, *100)
s1: rows: 5 x (50, 60, 70, 70, 80)
*4 reps
s2: incline DB bench: 3 x 8 (25, 30, *30)
s2: weighted pullups: 3 x 6 (15, 22.5, **28)
*10 reps
** 5 reps
s3: pulley pushdown: 3 x 8 (36, 40, 40)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, *40)
*6 reps
hanging leg raises: 3 x 15
- started out great, got disrupted.
- some fag wanted to work in while i was benching. i told him i had just 2 sets left, he insisted.
- so ok, let him in, but he fucking removed the weight, and said he wanted to warm up. so thats his definition of working in...
- dude moved the bench too, on top set of 100, was slightly offcenter when unracking, almost tore my shoulder. affected the rest of the workout.
- next time he demands it, imma give him a piece of my mind.
wed, upper
prehab
s1: bench: 5 x (60, 70, 80, 92.5, *100)
s1: rows: 5 x (50, 60, 70, 70, 80)
*4 reps
s2: incline DB bench: 3 x 8 (25, 30, *30)
s2: weighted pullups: 3 x 6 (15, 22.5, **28)
*10 reps
** 5 reps
s3: pulley pushdown: 3 x 8 (36, 40, 40)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, *40)
*6 reps
hanging leg raises: 3 x 15
- started out great, got disrupted.
- some fag wanted to work in while i was benching. i told him i had just 2 sets left, he insisted.
- so ok, let him in, but he fucking removed the weight, and said he wanted to warm up. so thats his definition of working in...
- dude moved the bench too, on top set of 100, was slightly offcenter when unracking, almost tore my shoulder. affected the rest of the workout.
- next time he demands it, imma give him a piece of my mind.
315
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 09, 2011, 10:29:13 pm »
week 77
mon, lower
prehab
sprints: 3 x ME
MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)
Squats:
5 x (80, 90, 100, 110, 120)
3 x (130, 137.5)
stepups: 5 x (70, 80, 90, 80, 80)
calf raises: 15 x (100, 100, 100)
hanging leg raises: 2 x 15
mon, lower
prehab
sprints: 3 x ME
MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)
Squats:
5 x (80, 90, 100, 110, 120)
3 x (130, 137.5)
stepups: 5 x (70, 80, 90, 80, 80)
calf raises: 15 x (100, 100, 100)
hanging leg raises: 2 x 15