Adarq.org

merry christmas man!
loving the jumps, you got some ghetto hoops around there

thanks man, ya we got tons of courts.. will be fun to dunk on all of em`.

ya def looks much higher

coo, most people think it does so glad i'm not the only one, definitely felt high as fuck to me when i was there.. heh!






12/25/2010 x-mas, air-jesus style

bw = 155
soreness = none
aches/injuries = left knee achy (from stretching my ankles last night, sitting on my ankles), right peroneal
fatigue = high as F
diet = alot of stuff

tired as hell today.. very odd.

workout #1:
- 6 mile walk with interval sprints mixed in
- for the first 2 miles, i could barely jog, my right lower leg felt so bad, so i sat on a bus stop bench and went to town on my peroneal, massive trigger points,... spent 15 minutes murdering it, then it felt fine the rest of the training.. did it again around mile 4 just in case.. i could feel the muscle in question that i fixed the trigger point in, it was causing so much weird feeling in my ankle/calf until i released it.

workout #2:
- half squat: a little higher: 305 x 7
- half squats, normal depth: 285 x 10, 265 x 12, 245 x 15, 225 x 20, wanted 135 x whatever but was raining too hard

had 2 squat in the rain..

legs were TOAST tonight though, prior to squatting and during walk etc.



recovery: currently foam rolling with PVC/baseball, lots of pain.. my fascia feels horrible.


gonna dunk monday

peace

hey andrew

for increasing vert,

u reckon trap bar deads  for say 12 singles or so (MSEM) would be a good substitute?

i dont have a squat rack you see

cheers

keep up the great site!

jon

Quote from: adarqui on December 24, 2010, 06:17:49 am

vid editing crap all day, it's consuming my life, i didn't even like the vids i was making but whatever, the rendering process kills my comp and takes forever sheeeeeit.

planning to dunk indoors tmw, gona do it big.

peace

F. that.
You ain't makin these videos for US main, you're makin em for you, I advise you laying off the vid editing for a week or so now.
Ball hard, get one PR session on tape for 2010 and keep it at that, we don't need videos every day.
If there's anything we want/need is your progress and you ain't progressin as much if you spend hours on end, every day editing a new video.
 I think you're overestimating their value and should take a step back, put things in perspective, this ain't an obligation at all.
F. A dunk travel channel, F. a rant video, F. a f.jumpusa video, just   and  

GIT DEM PRIORITEEZ STR8 SON
NJOY LIFE N GOGIDIT BROO!

nah it's all good i was just ranting, it takes 5-10 hours to render a vid once im done.. i don't like any of my vids if im not jumping 45+ so, i don't like any of my vids until then lol.

i enjoyed how those vids came out after they were done rendering.

big PR's gonna be hard given my ankle issue unfortunately.

hey andrew

for increasing vert,

u reckon trap bar deads  for say 12 singles or so (MSEM) would be a good substitute?

i dont have a squat rack you see

cheers

keep up the great site!

jon

4-8 singles ya, definitely, it could definitely be used for MSEM.

i'd stick with 2 x 4 in the beginning, once you feel good with all those singles, then you could experiment with 8+ rep clusters.

thanks man, cya

wow dud, why do u seem like u workout almost everyday? whats ur current schedule like? your schedule is really one hell of a unique one;.\

chao

sup man

i workout basically every other day:

session 1 = dunks/jumps
session 2 = walk + reactive/sprint + squat


off days = walking + light sprints or whatever


that's it really, i throw in extra rest days when i feel i need it..

i broke that schedule tonight tho koz my ankle is bugging me so much i had to get out some energy.

---

12/26/2010

bw = 155.6
soreness = nothing
aches/injuries = right peroneal/calf/ankle
fatigue = low
diet = protein shake, burger + green beans + zuccini , protein shake + 4 bananas, protein shake + 4 bananas


workout: 1am - 4am, off and on
- tons of SKIP-pogos and sets of ME MR pogos hitting my head on cieling
- tons of squat holds, shifting knees far forward to stretch calfs
- tons of stretching (quad/calf/hams)


ankle felt gret all day, so did peroneal/calf, once i started doing some pogos bam, right back

no idea how tomorrow is going to go, planned on dunking big.. ill probably still go, warmup, and see what's up.. but if i feel funny then i'll probably shut it down and just coast out some recovery shit for a while, while lifting hard.

bleh

peace



edit: forgot to mention how bionic my legs feel after all those pogos.. feels like im floating i got so much spring.. hopefully tomorrow goes good and ankle isn't an issue, i should be flying tomorrow if it doesn't bug me.. if it bugs me ill have to shut it down tho, cant be f'n with my ankle for 3 straight dunk sessions in a row.

oh  man now your not a beast anymore. you're a freaking beast! I thought u only did that everyday squating for one month and thats it.

thanks man.. nah i do high frequency squatting pretty much every time i get serious.. it's not every day though, ~3-4x/week depending on how it's being rotated throughout the week.. still it's high frequency though.

Now you motivated me man.  i wanan be able to do my current workout, plus basketballl on off days and uuperbody days. thats my goal now.

cool man! just make sure you eat good + high protein.. i actually eat pretty good, lots of kcal.. hence the small amount of fat gain lately.. but i eat lots of protein, fat from milk, and bananas.

And how what is your current goal now? Your donig squats but no lunges? taking a break?
 And i hope your ankle gets better

chao

current goal is to just keep getting my squat/vert up.. i can't do lunges/stepups cause i have an issue with my sacral spine, for some reason once i start going heavy it flares this issue up in my spine which becomes real debilitating.. happens every time i make gains on unilaterals.. some genetic bullcrap. lol

thanks alot about the ankle comment, hoping i wakeup and feel good tomorrow!

just got done icing my ankle pretty good so maybe..

peace man

nice.

Yeah your diet is a beast too. ima start eating los of whoel grain bread, since thats the easiest food i can get.

how's my diet?
3pieces of whole grain bread plus milk. should have about 16g of Protein. on days when i've got no bread at home, i take protein shake with milk.

if i've got workout, i'll take half protein shake with milk about 1hour before work, th ni'll take sips before workout, and after workout finish it, and either have chicken with protein shake or milk.

I think i've got enough protein , right? But my carbohydrate intake seems little.

And did you have soem hamstrings injury a cpl years back? Coz i thought you were jumping high and squating big.

And again, good luck on your ankles.

chao

---

workout: 1am - 4am, off and on

Seriously! 

SLEEP!!!!
WTC?  How the hell do you recover working out at 1am and when the hell do you sleep?  Do you work or are you in school or something?  Man, I would die if I tried to get on your schedule!

Damn, are yall takin applications???