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Messages - cowed77

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646
i think i kinda like jumping at the higher rim.
gets me fantasising abt how relatively higher i can get in my hoops shoes, and at the court i play my actual games!  :headbang:

647
week 42
GPP week 5: lower A, Mon

warmup, prehab (shoulder, VMO, back)

ME jumps: max of 1 inch above twice
MR tuck jumps: 4 x 10
SL RFI lateral hops: 3 x 10 each leg

REA squats: 4 x 3 (55kg)
Squats: 4 x 8 (97.5kg)
18" stepups: 3 x 8 (62.5kg BB)
DB reverse lunge: 2 x 8 (30, 30)
1 x 5 (30)

calf raise: 4 x 5 (90kg)


skipped the pullups and dips, raining mad outside, couldnt do the sprints.

workout felt tough today, probably lack of sleep over the weekend.

648
yea! thanks man! gotta try to wake up earlier so i hv enough time at the gym!

649


I'm not adarq, but I have been in PT for ankle strengthening for two months now. Here is a quick sample:

Put towel on the floor and put your foot on one end. Curl your toes to pull the towel under your foot until it's all the way under there. Repeat x5. Variation: roll towel up and put it on the ground with your toes right next to it (the towel should be sticking out away from your foot). Pick up the towel with your toes and move it a bit to the inside by rotating your foot. Keep doing that until the towel is all the way in between your legs. Repeat x5.

Stand on one foot for time (30-60s). Stand on one foot while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel while throwing a ball against the wall for reps (10-20). Stand on one foot on a pillow or folded towel with your eyes closed for time (as long as possible). Multiple sets of whichever.

Sit with one foot propped up in the air. Spell out the alphabet in the air with your big toe, using as big a ROM as possible. Then do it backwards. Repeat.

Stand on a step and do calf raises with a 5-second pause at the top, 2x15-20. In between sets, stretch your calves and soleus muscles for 15-20 seconds.

I got tons more where those came from.

thx alot man! u sprained ur ankle bad before?

650
hey man hey man, if possible could u get it done in 15hours time?  :-[

651
ah nice, thanks, i'll try t do it if i have time at the end of workouts...

post up next week's stuff soon eh? :)

652
yo adarq, what are some good ankle strengthening exercises?

653
week 41
GPP week 4: upper B, fri

warmup, prehab
tempo sprints: 6 x 50m uphill

S1: paused DB flat bench: 3 x 5 (28, 28, 30)
s1: paused rows : 4 x 5 (50, 55, 55, 55)

S2: Dips : 3 x 17
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (29, 31, 31, 34)
s3: DB biceps curls : 4 x8 (12.5, 12.5, 12.5, 15)
S3: shoulder fly matrix : 4 x 8 (5, 5, 5, 7.5)

2 x 1.5 min planks

knew i had 2 days off, so i left almost nothing in the tank, went at the weights hard.
havent pushed my upper body in awhile now haha.

654
week 41
GPP week 4: lower B, thurs

warmup, prehab (shoulder, VMO, cobras)
sprint warmup
sprints 7 x 20m uphill

MR tuck jumps: 3 x 10

jump squats: 5 x 3 (32.5kg)
pin squats: 3 x 8 (90, 95, 95)
DB lunges: 3 x 5 (30kg)
seated calf raise: 4 x 10 (30kg)

pullups: 2 x 11
dips: 3 x 17

655
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 19, 2010, 09:07:50 pm »
yea, when i was in track in my sec school days, we had spikes, and training in them was awesome.
pity i wasnt too into it back then, i reckoned i would've done alright...

would rather play king of fighters at the video arcade LOL!

656
im gonna sleep now, its 9am here, just got home after lower B and a night shift.

adarq, i remember u saying somewhere here that squatdr doctored his VJ pics... how did u find that out??

657
hahaha then im exactly like what u said!

thank goodness i found this site here, after getting clowned on over at the tmuscle forums.

658
haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!

659
wow, thats alot of material to read!

660
yea, i was reading alot of other ppl's journals, every single guy has a longer reach than me.
my fingers are shorter than the length of my palm for pete's sake haha.

but that 220 is max reach barefeet, those frees are abt an inch think i suppose...

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