Adarq.org

Finally , some freak jumper does what we all want , he jumps on the rim ( actually backboard ) for highest touch!
He holds back as you will see , but it still looks damn sick and unreal

<a href="http://www.youtube.com/watch?v=pBhuHHLs08s" target="_blank">http://www.youtube.com/watch?v=pBhuHHLs08s</a>

Highest touches are around 0:54

3 September 2010

Weight@session : ~191,5
Injuries/aches/soreness : none

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132
1x6@143 ( +11lbs )
1x6@132

INCLINE BENCH CHEST DB FLY:
1x10@24 each hand , ( +2 reps )
1x10@28 each hand , ( +2 reps )
1x10@35 each hand , ( +2 reps )

WIDE GRIP LAT PULLDOWN:
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@154

SEATED ROW:
1x8@132 , ( +22lbs )
1x8@143 , ( +22lbs )
1x8@154 , ( +22lbs )


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@99 , ( +11lbs )
1x6@110 , ( +11lbs )
1x6@121
1x6@121 ( +11lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66
1x10@77 , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +33lbs )
1x12@88 , ( +33lbs )
1x12@99 , ( +22lbs )

Good workout , impressive improvements , strength is catching up!

Looks like the age half of the equation is catching up to you 

Oh shit , could that be true???     

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old  

Quote from: askfordev on September 01, 2010, 03:41:29 pm

girlfriends never like protein

Depends on the form it comes in 

LOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL

+15.000.000

1 September 2010

Basketball training.

Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!
Bball practice was nice , tons of sweat and sprints and all , overall quite happy with my current bball endurance status.
Tried many jumps but they were all submax , too sore to jump max. Most jumps ~30'' , got a few 10'6'' touches ( 31'' ).
Next 2 lower body workouts = explosive : stim , so the next 2 Wednesdays ( bball training day ) i expect some serious bounce up on vert...

I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

That's interesting , ill sure have it in mind , especially in my explosive workouts/blocks.
For now i'll stick with higher reps because main focus is hypertrophy & GPP.
Thanks for the tip!

================================================================================

27 August 2010

Weight@session : ~190
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 1/5
Hamstrings : 3/5 , good!

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )

INCLINE BENCH CHEST DB FLY:
1x8@24 each hand
1x8@35 each hand
1x8@35 each hand

WIDE GRIP LAT PULLDOWN:
1x6@132
1x6@143 ( +11lbs )
1x6@154 ( +22lbs )
1x6@154 ( +22lbs )

SEATED ROW:
1x8@110
1x8@121
1x8@132


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@99 ( +11lbs )
1x6@110 ( +22lbs )
1x6@110 ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66 ( +11lbs )
1x8@77 ( +22lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@55 ( -11lbs ) , oops , didnt remember last weeks load well!
1x12@66
1x12@77 ( +11lbs )

Still not pushing 100% , perfect form and ROM in every single rep , very glad with the load increments.

Quote from: zginphil on August 25, 2010, 02:30:29 pm

congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

i second this!

vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits

gotta have that..

Thanks a lot man!!!
Yup , its all about determination , consistency and patience...
Wasn't like that when i was training in my 20's , id want results immediately , frustrate all the time , overtrain , change schedules every 1-2 months etc...
Maybe that's the good part of doing this at my age , you think and act much more mature...

---------------------------------------------------------------------------------------------------------------------------------------------------

well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man

x2
Kelly never gave me a progamm either , i mean a personal one.
After doing his VJB programs and ultimate split , ive been designing my own templates and Kelly & Andrew just mention to me some corrections/modifications i should consider. Ya , i do enjoy planing my own programs , its fun! Well its not like they're rocket science anyway, its just basic stuff!

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


24 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 2

Injuries/aches : the hip pain is back already! nothing much but i expected it would delay appearing...
Soreness : none

SQUATS:
1x6@143 , ( +22 lbs )
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
143 ATG , 165 & 187 parallel , 209 half-squats.

BSS:
1x8@110 , ( +22lbs )
1x8@132 , ( +22lbs )
1x8@154 , ( +22lbs )

LEG CURLS:
1x12@44
1x12@66
1x12@88

STANDING CALVE RAISES:
1x15@264 , ( +66lbs )
1x15@308 , ( +66lbs )
1x15@330 , ( +44lbs )

Overall good improvement , but still weak-ass numbers...