Adarq.org

1/3/2011

bw = 157
soreness = not much
aches/injuries = top of right foot, right lower leg occasionally during dunk session, right knee after dunk session, sacral spine issue flaring up slightly after squat session (because i was sitting down on this hard bench for too long, im such a retard)
fatigue = low
diet = prot shake + 2 teaspoon coffee, dunks + prot shake, prot shake, cheeseburger + ramen noodles, glass milk, prot shake + squatting, prot shake, pb sandwhich

workout #1:
- jumps/dunks, pics on previous page, landed some nice ones but i like how breakaway rims look/sound much better, going indoor wednesday hopefully.

workout #2: strenf
half squat: 45 @ 3x10, 135 x 5, 185 x 5 , 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 5 (5 at some kind of depth)
MEBM half squat: 225 x 20, 20 (good 10, 5, 5), 20 (better), 20, (12, 5, 3? better) , 20 (straight)

each set of 20's got better, thats impressive.. dug deep.

6:30am and still not even close to tired, not good.


workout lasted from 2:15am to 4:15am

pc

1/5/2011

bw = 158
soreness = glutes very little, quads a little tight <-- you'd think i'd be more sore after 225 @ 5 x 20 wtf
aches/injuries = left knee where i bumped into the chair right on patella tendon, top of right foot a little
fatigue = moderate
diet = prot shake, chocolate covered almonds, cheeseburger + sunchips, training, prot shake, turkey & cheese + 5 bananas


workout: walking + short sprints/tucks or  DL bounds
- 6 mile walk, with ~5-6 20 yard max effort sprints mixed in
- then 6 x 10 ME MR tucks
- then ~6 x 5 MR DL bound (not ME)

playing with some slight dehydration stuff, should have started when i woke up fml..

11pm 160.2 before walk, walk, 12:30pm 156.6 after walk, 157.2 after protein shake, 156.6 after shower, 4am small shit, 156, 155.4, eat, 6:30am = 158 <-- better than like 162-163 before sleep tho.. hah







some data from yesterday's dunks:

nasty
x dunk27
x dunk41
jump4
x dunk1*
x dunk5*
x dunk8
x dunk9
x dunk18
x dunk20 - two hand
x dunk32 - lefty
x dunk47 + yell

nice
x dunk15
x dunk29
x dunk30
x dunk42
x dunk44
x dunk46 lefty
x dunk56
dunk58

misses
x dunk39
x dunk23
x dunk21`
x dunk2 - ???
x dunk7 ???
x dunk33
x dunk37
x dunk49
x dunk52
x dunk55


other
dunk38 height comparison
x dunk51 - dude's shadow boxing

1/5/2011

bw = 158
soreness = glutes very little, quads a little tight <-- you'd think i'd be more sore after 225 @ 5 x 20 wtf
aches/injuries = left knee where i bumped into the chair right on patella tendon, top of right foot a little
fatigue = moderate
diet = prot shake, chocolate covered almonds, cheeseburger + sunchips, training, prot shake, turkey & cheese + 5 bananas


workout: walking + short sprints/tucks or  DL bounds
- 6 mile walk, with ~5-6 20 yard max effort sprints mixed in
- then 6 x 10 ME MR tucks
- then ~6 x 5 MR DL bound (not ME)

playing with some slight dehydration stuff, should have started when i woke up fml..

11pm 160.2 before walk, walk, 12:30pm 156.6 after walk, 157.2 after protein shake, 156.6 after shower, 4am small shit, 156, 155.4, eat, 6:30am = 158 <-- better than like 162-163 before sleep tho.. hah







some data from yesterday's dunks:

nasty
x dunk27
x dunk41
jump4
x dunk1*
x dunk5*
x dunk8
x dunk9
x dunk18
x dunk20 - two hand
x dunk32 - lefty
x dunk47 + yell

nice
x dunk15
x dunk29
x dunk30
x dunk42
x dunk44
x dunk46 lefty
x dunk56
dunk58

misses
x dunk39
x dunk23
x dunk21`
x dunk2 - Huh?
x dunk7 Huh?
x dunk33
x dunk37
x dunk49
x dunk52
x dunk55


other
dunk38 height comparison
x dunk51 - dude's shadow boxing



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inception dunk mix: http://www.youtube.com/watch?v=E65Hh1JhQJ4

ultraviolence dunk mix: http://www.youtube.com/watch?v=oFkX4l35HZohttp://www.adarq.org && http://youtube.com/adarqui && http://youtube.com/adarqtv


inception dunk mix: http://www.youtube.com/watch?v=E65Hh1JhQJ4

ultraviolence dunk mix: http://www.youtube.com/watch?v=oFkX4l35HZo

ouch on hitting the patella tendon on the chair! the dehydration stuff seems pretty interesting and looks like you got some good results; what exactly are you doing for it??

oh yeah...sick vid! really clean two-hander+lefty and shadowboxing shit was funny

ouch on hitting the patella tendon on the chair!

ya my knee was achy today still.. bleh.. i mean i hit it REALLY hard that night, sucks.

the dehydration stuff seems pretty interesting and looks like you got some good results; what exactly are you doing for it??

just bundling up like mad all day, long sleeve shirt + heavy sweatshirt + high socks, then doing my walk + interval sprints in that.. trying to drink less fluid/milk.

did it best before that 2010 dunk mix session, i was 153 then, today 155..

oh yeah...sick vid! really clean two-hander+lefty and shadowboxing shit was funny

thnks man!

the kid who threw the leg kick was pretty coool, he asked me some questions and shit, told me he'd check out site.

rly nice two hander, love it when u remain hanged onto the rim

thanks.. ya i normally don't do that, starting to do it more it seems

pc man

just a bunch of stills.

got up good on a few dunks, but i was out of it mentally, worrying about all kinds of things, trying to dunk after full court games were done, etc.. regardless got some nice footage of myself and others.. this dude in yellow shirt hit a nasty windmill.. no one really dunked that was my height, everyone else was like 6'4-6'5 who landed dunks, this one kid my height came close though, kinda got it on one off dribble.

anyway got my best two hander i think, and a few nice throw downs.









from dude's windmill make:


















this dunk was pretty hard:














first warmup jump lool
























crazy cam distortion, but dude gets up








kinda a dunk make, only dude my size to land one:

Lol always enjoy seeing all the courts and people actually playing basketball down there in Florida. Here in Toronto it's -5 Celsius covered in snow and it will be too cold to play for another 4months. Only a couple of ymcas where you can ball, and afew random community centers where they have random times for basketball once or twice a week. 95% of these places infested with total morons that take the ball and run a 1 man fast break everytime. The only good indoor Place with great courts and some decent organized ball is 12$/ day l0ll. I still don't understand how such a great/big city fails so miserably when it comes to basketball.

And then summer time, random sized rims from 9 to 11 feet most with no nets and the courts are totally empty.

WTF?

You better not use Diana Ross on that one!

pics on previous page,





1/5/2011

bw = 155
soreness = none
aches/injuries = left knee a little
fatigue = low
diet = prot shake + 2 teaspoon coffee, monster energy at gym, dunks/jumps + protein shake, mdonalds cookies & cream mcflurry, egg sandwhich + sunchips + protein shake, lots of peanutbutter, turkey & cheese sandwhich


workout #1: jumps/dunks
- gym packed so, dunked after full court games were done, needless to say, legs felt weird because i'm used to having my flow and not being rushed

workout #2: calfs
- calf raise: 35 lb total + BW x 40, 40, 40, 40, 40, 50, 40,  BW x 50, 65, 50


didn't squat tonight, figured i'd rest a day, doing it tomorrow, big session...





WEIRD SHIT, after making that raptor dunk mix, i got this lump under my armpit, shit is pretty painful, hopefully it's nothing.. appeared out of nowhere.. fml


for dunk mix check this:

http://www.adarq.org/forum/pics-videos-links/the-%27i-think-i%27m-dying-dunk-mix%27-featuring-raptor-karaeoke/msg29613/#msg29613


peace