Adarq.org

19 October 2010

Weight@session : ~197
Injuries/aches: none
Soreness : none

Upper Body Workout.
Shifted it to a bit more hypertrophy oriented : +reps , -rest. That also caused -load.
Also skipped the push&pull assistance exercises coz i missed last week's upper workout so i didn't want to get too sore.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@154
1x8@154

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@110
1x8@121
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@66

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@77
1x12@88

I keep remembering how Gay missed like 3 dunks, some wide open, in the World Championship.

<a href="http://www.youtube.com/watch?v=SL3V2F1hc5Q" target="_blank">http://www.youtube.com/watch?v=SL3V2F1hc5Q</a>

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

<a href="http://www.youtube.com/watch?v=9v_Nmqhdg0Q" target="_blank">http://www.youtube.com/watch?v=9v_Nmqhdg0Q</a>

 

once again , huge respect!
keep it rolling , 35/40 is out there waiting , GO GET IT!!!

I remember that mill from last year , was amazing!
I lost my mind with the last dunk though, the power 2-hander from distance!
Dunkfather is a freak of nature, all he does is go out and jump and he is at 42-43 more or less , sick!!!

Quote from: Royal on October 14, 2010, 09:06:27 pm

Well obviously, lol. That was like his breakout movie I believe.

My favorites are:
1. The Notebook
2. Sisters of the Traveling Pants
3. Hannah Montana: the Movie
4. Sex and the City
5. Toy Story 3

  everyone should watch these movies 

I thought you were being ironic, but then I saw Toy Story 3, which is a legitimately excellent film, so I do not know what to make of this post.

x2

Thanks adarq and LBSS.

14 October 2010

Was supposed to start [ phase 1 - cycle 3 ] of ratio with lower hypertrophy workout , but we have a game on Saturday so i threw in an out-of-the-program stim workout.

Bodyweight@session : ~197
Injuries/aches : none
Soreness : slight glutes and calves soreness

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 209 - 209 - 220 - 220
4x1 : 231 - 231 - 242 - 242
Everything parallel or below
Very strong , didnt expect those 242 singles at that depth!

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@242
Weaker than last time, didnt want to push to max too.

SINGLE LEG STANDING CALVE RAISES:
4x5@110
Taking those easy.

13 October 2010

Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched  32'' on my way down , definately 33'' at peak , season best!
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL!

12 October 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.