Adarq.org

word, yeah unlikely to be a bally's in ne or se (well, excpet maybe capitol hill) and sw doesn't have a 20th st as far as i know. too small, lol.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = both toes, especially right toe, god damn it i did something to it at the beach. need rest and ice
FATIGUE = low

- warm up

- sprints
4 @ 90%

- DSVJ x 5

- DLRVJ x 7
bad but not awful considering i squatted 290 30 times yesterday

- squat 4 x 9 x 255
ouch, hard

- lie on the ground, some feldenkrais for shoulders and neck

- stretch

why'd you edit out the 30 second stand-with-the-bar-and-get-ready part? that's the best part!

Nice I realized again you're in DC ( been seeing the signs for the tournaments all over the place on the metro). I work in DC at Bally's.

Anyway why do you foam roll before and not after a workout?

which bally's? i foam roll before because it makes the workout feel better. i do SMR on off days, too.

Yeah I like med ball throws as well, but I do alot of throwing already.

haha, i suppose that's true.

i don't know if this forum has a new post section to show the posts that have been made since you last logged on. but it is a very good feature to have to keep you updated on several topics you want to keep an eye instead of trying to remember what it is and where it is.

this is the major feature which i think all forums should have

thanks

click on that.

Quote from: LBSS on August 05, 2011, 01:10:58 pm

everyone gains fat when they gain weight. except steroid users. and sometimes even them. the proportion you gain of muscle and fat depends on (not in order of importance):

1. your genes,
2. your size and how fat you are when you start trying to gain weight,*
3. your activity level and the types of activities you're doing, and
4. your diet.

*e.g. very fat, untrained people are generally the only people who can really build muscle and lose fat at the same time. everyone else is stuck with at least a little fat gain.

But I recently, gained some muscle mass, while losing fat.  I started at ~13%BF, only 153lbs at 5'8".  This was my goal and I asked Lance this before and he said it is very possible to gain muscle and lose fat simultaneously.  I'm not saying you don't know what you're talking about, but yeah...

are you a teenager?

#5 is pretty impressive too

+1000. so much power.

I've just read Raptors One-leg running jump - reactive vs strength jumping article and realized that I'm a total reaction jumper. Great for dunks comps and all but when it comes to game situations, i.e dunking on fast breaks I find my leg gives out if I'm really trying to get up there.  Its like my mind is saying dunk and my leg is saying fuck you, thus resulting in a totally uncoordinated dunk attempt where I only get 3 inches of the ground.

What exercises should I be working on to help me become more of a complete jumper?. 

the bold part made me laugh. great description.