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Author Topic: ADARQ's journal  (Read 2587046 times)

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adarqui

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Re: ADARQ's journal
« Reply #135 on: August 08, 2009, 10:33:21 pm »
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8/8/2009

rea squat:
- 45 @ 2x5
- 95 @ 2x5
- 115 @ 2x5

above parallel squat close stance: 265 x 1

weighted neutral grip pullups: 25 lb. + BW x 5

wide as hell pushups: 30

ssbar lunges: 145 lb. @ 8 each leg.
- so tiring.. i have to go left + right, then walk back to starting point, and repeat.. so that ssbar is on my back way too long.


back/left achilles are tight..

peace
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adarqui

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Re: ADARQ's journal
« Reply #136 on: August 10, 2009, 07:48:03 pm »
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8/10/2009

squat singles:
- 285 x 1 (parallel or just below)
- 305 x 1 (above parallel, little higher than normal possibly)
- 315 x 1 (above parallel, little higher than normal possibly)

neutral grip pullup:
- BW x 17

pushups: 30

SSBAR STEPUP: 165 lb. @ 10 each leg
- SICKKKKKKKKKKKKKKKKKKKKKKKK
- thats a huge pr.. it was so grueling..

barbell curl:
- 65 lb. x 13



nice workout..

peace
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adarqui

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Re: ADARQ's journal
« Reply #137 on: August 11, 2009, 02:51:48 am »
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some stuff from today:

165 x 10 each leg stepups

<a href="http://www.youtube.com/watch?v=urV9oFVljuI" target="_blank">http://www.youtube.com/watch?v=urV9oFVljuI</a>


285 x 1





315 x 1

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adarqui

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Re: ADARQ's journal
« Reply #138 on: August 12, 2009, 01:37:36 am »
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8-11-2009

afternoon: dunk session
- sucked.. jump without ball = 35.. jumps for dunks maxed at 37 or so..
- i had some fatigue from yesterday for sure.. legs felt shaky..
- but honestly, TOO MANY LITTLE SHITS AT THE COURT.. i go and look at the footage andthis one little shit kept putting his hands up in front of the lens as i was dunking.. had no idea.. either that or he would shake the tripod.. little fucker.
- landed some nice one's anyway.. but nothing too crazy.



evening:
10 ~3 minute rounds shadowboxing
- speed was insane.. felt great.. conditioning felt great..

above parallel squat:
- 135 x 10
- 185 x 10
- 225 x 10

pullups: neutral grip
- BW + 25 lb. x 7
- BW FAST x 10

pushups:
- 30 + hold until failure

ssbar lunges:
- 125 x 6, 5, 5, 5, 5, 5


COMPLETELY DEAD.

might be seeing high frequency + moderate reps from me for a bit.. trying to get my fat down but keep mass on.



peace
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adarqui

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Re: ADARQ's journal
« Reply #139 on: August 13, 2009, 12:10:05 am »
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feeling run down..

8/12/2009

shadow boxing:
- 10 ~3 minute rounds,
- sick speed, didnt tire out until the 9th round..

slightly above parallel squat, close stance, KNEES VERY NEUTRAL (tried to fight keeping my knees from going out, way more glute god damn)
- 225 x 10 (SO EASY WTF)

neutral grip pullup:
- BW + 25 lb. x 9

regular pullup:
- BW x 10

pushups:
- 25 + hold until failure

ssbar reverse lunge:
- 125 lb. @ 11 each leg <-- pretty good!



felt run down but absolutely killed it.. crazyness.

peace
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mreoyn09

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Re: ADARQ's journal
« Reply #140 on: August 13, 2009, 11:51:11 am »
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When am I going to see more 400s in here?!?!
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adarqui

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Re: ADARQ's journal
« Reply #141 on: August 13, 2009, 04:57:34 pm »
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Quote from: mreoyn09 on August 13, 2009, 11:51:11 am
When am I going to see more 400s in here?!?!

i havnt been running them because ive been putting together a dvd.. :/

i have too rest too much when im doing them.

peace
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adarqui

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Re: ADARQ's journal
« Reply #142 on: August 13, 2009, 05:49:09 pm »
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the back 2 back sessions i did recently, with the 1x10 on above parallel squat, have killed me..

today i went to just shoot some warmup vid crap..

after i felt like doing some jumps even though im sore..

i could not get 30" off a run.. insane.. i had nothing in me at all - mentally or physically.. totally dead.

ill try to rebound out by next friday or so.. trying to lean up as much as possible in these next 2 weeks.

im going to rest tonight, just do conditioning, probably go back to back on sat/sun, then rebound the rest of the week.

;d
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adarqui

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Re: ADARQ's journal
« Reply #143 on: August 14, 2009, 12:18:23 am »
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8/13/2009

didnt plan on doing anything tonight.. but i did anyway

~50 yard sprints: 8

movement progression stuff: 1 hour of it
- felt so good..
- started to get more explosive half way through it.. wasnt feeling good today but i snapped out of it tonight.


i think i sweat more doing all that movement progression stuff than when i shadow box.. usually after i shadow box it feels like i got out of a pool.. i was drenched.

peace
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adarqui

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Re: ADARQ's journal
« Reply #144 on: August 16, 2009, 03:14:33 am »
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8/14
squat/lunges etc, got lazy didnt write it.. sacral spine going nuts.


8/15

rotation of :
- ssbar lunge, neutral grip pullup, pushup

ssbar lunge:
- 125 x 10 each leg
- 125 x 10 each leg
- 75 x 20 each leg

pullup:
- 10
- 10
- 10

pushup:
- whatever 3x


rotation of: ssbar rev lunge, pullup, pushup

ssbar reverse lunge:
- 125 x 10 each
- 125 x 10 each
- 75 x 20 each

pullup:
- whatever 3x

pushup:
- whatever 3x



so anyway i been trying to drop some fat, which i probably have.. but my weight isnt going down at all its only going up..

the frequency of my training has caused me to gain regardless of what im eating.. no joke..

i've eaten shitty as hell last 4 days, hardly anything, and im 173.

fuck it, gonna balloon ;d



edit: my glutes are huge.
« Last Edit: August 16, 2009, 03:16:06 am by adarqui »
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adarqui

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Re: ADARQ's journal
« Reply #145 on: August 16, 2009, 11:25:10 pm »
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8/16/2009

rotation style:

slighty above parallel squat:
- 235 x 10
- 235 x 10
- 185 x 20
- 235 x 10
- 235 x 15

other:
- wide pushup iso hold/3" bar curls until failure
- wide pushup iso hold/3" bar curls until failure
- 2" bar curl: 75 lb. @ 15 reps
- wide pushup iso hold/3" bar curls until failure
- 2" bar curl: 75 lb. @ 12 reps


good workout.. felt so damn strong on squat..

i should be 180 soon.. heh

peace
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nba8340

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Re: ADARQ's journal
« Reply #146 on: August 16, 2009, 11:36:43 pm »
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235x15 beast bro, what's ur squat max now?
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adarqui

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Re: ADARQ's journal
« Reply #147 on: August 17, 2009, 12:14:36 am »
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Quote from: nba8340 on August 16, 2009, 11:36:43 pm
235x15 beast bro, what's ur squat max now?

dno but its flying up.. and thats "slightly above parallel close stance".. regardless, ive never been able to rep out 235 just above parallel like that.. getting alot stronger.

im gonna be adding lots of mass for the next few months.. im probably going to go after 190 lb. or so :/ jumping may suffer alot.. or it may not..

the frequency routine is just putting a ton of mass on me.. i look so much bigger..

peace man
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Kellyb

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Re: ADARQ's journal
« Reply #148 on: August 17, 2009, 11:38:00 pm »
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Quote
fuck it, gonna balloon ;d

Col would be proud  ;D
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adarqui

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Re: ADARQ's journal
« Reply #149 on: August 18, 2009, 01:59:07 am »
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Quote from: Kellyb on August 17, 2009, 11:38:00 pm
Quote
fuck it, gonna balloon ;d

Col would be proud  ;D

hehe
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