Adarq.org

week 47
strength, upper

BW: 67kg

s1: bench: 3 x 5 (85, 87.5, 87.5)
s1 1 sec rows: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 15, 17.5, 7.5)

s3: Triceps pushdown: 3 x 8 (34, 35, 36)
s3: EZ bicep curls: 3 x 8 ( 25, 27.5, 22.5)

shoulder front raises: 2 x 20 (2.5)

would that be abt 10% bf?

first pic from sometime back, 2nd pic was just now.
1st pic abt 65kg, 2nd abt 70.

4odd kg of what i think is mostly muscle, so the last GPP phase was quite good in some aspects.

i get more trips to the line these days too, from being able to muscle up shots to get a shot foul CALL when im attacking the rim, instead of inbound passes.

im still damn unhappy though, my numbers tho not awesome as conpared to guys/monsters like rip, rutger, flander, chris, are still pretty decent in their own right.

but they're getting jumps around 40, while im still stuck in the low to mid 30s. fuck. i couldnt care less if i squatted 80kg, if i could get up to 40 man.

week 47
strength: lower

warmup, prehab
sprint warmup
sprints: 2 x 20m uphill

ME jumps: did not do, courts booked by badminton ppl.
MR tuck jumps: 3 x 10
depth jumps: 2 x 5, just below knee ht

REA squats: 4 x 3 (70, 75, 75, 75)
squats: 5 x (100, 110, 120, 127.5)

BB reverse lunge: 2 x 3 (60)

didnt do all 4 sets due to left toe aches.

pullups: 22
dips: 25
back ext: 2 x 20

leg raises: 2 x 15

yea same, weds thurs.

yr really getting up good these days man!

whats it for this week adarq?

week 46
strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20


very short workout, 1 of the shortest i had so far. rain made sprinting impossible, courts were fully booked, and i had to rush off for work. not a good combi.

haha, adarq, good to see that 2 hander. tho i've always preferred 1 handers, stuff like cockbacks...

sure wished i could throw one down soon man!

and yea, can u redo this week's work for me? thanks a mil!