Adarq.org

Quote from: scoobychau on March 26, 2012, 10:11:07 pm

and the Electronic scale shows 188.6lbs  at 19.8% BF  

  Google "validity and reliability of bioelectrical impedence".

FUXK, Look at what i found about the SCALE i have at home...
  WTF man...  WOMAN SCALE??
http://www.tanita.com/en/um060gl/

A friend of mine told me that some local Major basketball league's team is doing this as work out....


M100 work out.....

www.youtube.com/watch?v=bkD9LwDBWW0


This workout video remind me of Jet Li from the movie "The Expendable"...
I don't like it....

Is this a joke? or for real? what do you guys think?

I put on my Running shoes yesterday and ran 30 min with 4.43km..
Got home, shower and weight myself.

and the Electronic scale shows 188.6lbs  at 19.8% BF  

from what I read, in order to burn fat, cardio must be done over 20-25 min.  
but I also read that, endurance running change ur muscle turning it to slow fiber which sucks up vertical power.

As a result, I will limit myself into 30 min per running session, may be I should aim for increase the distance/intensity within the 30 min time frame for fat burning purpose.

Not sure if that is the right way...

120326 Practice Jumping Approach
I had done nothing over the weekend, beside eating pizza and sleep.  Body is sluggish...doing nothing for 2 days did not let my body recover, it sort of make my body feel tire...  Excessive sleeping?

Trying to remember what I wrote about in my last journal and putting it in action.
Started out slow and sluggish, not about to touch the rim...
warming up toward able to get over the time and testing various method.

After warm up, I had tried:
- hop stop Jump
- L R plant with Left leg landing on the heel to toe
- L R plant focus on the balls of the feet without heel touching the ground
- close range 4 step approach, L R running, L R jumping

Basically, ALL of the Above jumping technique result in near the same vertical power.  

I did find out something today, in my LR plant, I feel like I can jump better if i plant my last foot (being R) at an angle toward inside.    This way I feel like I can Stop myself better and redirect the force upward.

However, most of my jump is very close to the rim, I am not sure if this is a good thing...

Video Cap from today:
http://vimeo.com/39181579

120326 Night Shift Run
10:37pm 30min 4.43km @188.6lbs/19.8%BF

120319 Quick Upper body
Lunch Jump Approach Pratice.
30 min upperbody circuit training before 3 days training camp with work.

120323 Back from Camp and Dream about dunk
Back from 3 days completly off.

This morning  i dream about me in a Big big dark room.
with a basketball rim with spot light on it.

lot of people and friend sit on the side watching, (like a TV ads.)
then i go slamdunk....

like those Nike Tv Ads... wat the hack

Lunch Jump Approach Pratice.

==========================================================
I am jumping and de-loading my Cal this weeks

I am practicing jump every second day now.  I try to shoot like 10 jump shots, then attempt to jump 2-3 time in that cycle for 40 min daily.

Video cap from today session:
http://vimeo.com/39051703

I know the theory to jump high are:
- During recoil, go down fast (but not too much) and rebound up
- The last 2 steps must be fast (2 foot approach)
- Master the ability to carry horizontal force, stop it at a penny and redirect it upward.

After jumping for 3 sessions, I notice the following:
- it is hard to maintain control  with high approach speed
- If I try to slow down, mid way, my approach is not smooth and it just useless, (try to be smooth instead of too fast)
- My best jump come from planting my first jump foot (left), and letting my 2nd jump foot land by gravity force and then explode up.  Most of the jumping power is coming from the left foot.

Area for improvement / Target:
Reviewed a few adarq dunk video, who is also LR planted.  I had set this as my short terms goal. 
- Instead of letting the body/2nd leg drop by gravity in the last step, try to pull myself down with force and rebound.
- Limit the range of motion in the downward phase might be a good idea.
- Increase the arm swing power!
- others feedback i hope to get from adarq.org....

Of cause is 85% of the full squat.
So not yet parallel but close to, is what i mean..

 

 

lol at my poor English.

some one could look at it and think i am doing 85% of the 385lbs   

Must De-load the calorie!!!!