Adarq.org

i think lean ness levels are at most just a hair. i see myself in the mirror in the morning as a barometer, and the last 2 bottom abs are just a hair less defined as compared to then, if i remember correctly.

but to be able to gain like 10-12 pounds of mass in 2 months is kinda amazing to me.

much thanks for the amazing programming adarq!

np man, that was definitely some great mass gain, we just have to keep getting stronger now.

Second what adarq said. 9-10%. Good work, man.

had to modify the workout abit, right side of my body is aching like mad.
couldnt push the weights as much as i could, so tried to do abit more reps.

at the weekday league game, this black dude that looked like that rocky baddie, mowed right into me as he was driving the baseline. calf got hit the worse, limped home ytd night, hobbling around today in the gym as well haha.
shoulder got knocked hard too, sore spot somewhere at the shoulder.

glad the leg workout was done yesterday, otherwise i'd have missed it.

and i dunno how i lost 2kg like overnight.

whats it for next week adarq?

won the weekend game. 1/1 from three, made a few jumpshots, missed 2. went to the line a few times, made all my free throws.

tested vert twice, only got fingers tho

how many jumps did you take ?




Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 10 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- SQUAT: MSEM style: 8 singles (130kg+), 1min rest between singles

OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH






ramping up the intensity/volume alot this week, let's see how it goes..

thanks for the kind words dude, and for the link!
the lower bits appear better in the morning, fwiw haha...

frankly i couldnt care less if i have no abs, and could jump 40 odd inch..

adarq, when u replied i was alr in the gym doing my lower body workout, that was monday. just didnt post, work was hella busy the last 2 days. i was winging it, copying last week's work haha, when i took a break and checked my phone.

who'd hv known the timing was just nice LOL. was in the last 2 sets of my squat sets.

so i prepped myself abit for the MSEM, got 4 reps of 135, 23 for pullups, and 26 for dips.

Quote from: cowed77 on July 19, 2010, 12:37:37 pm

week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135
pullups
20, 12

not too good, i alr hv  these numbers like 10 weeks ago...

right well we have to hit higher numbers this time around..

how did the jumping go, or did you not do any? the max effort jumps prior to the reactive work/lifting etc.