Adarq.org

YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

Quote from: LBSS on April 06, 2010, 12:00:23 am

YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

GO DUKE!!!!!!!

ive always been a lifelong hardcore duke fan this is why im so happy!

ok im kidding i wish that halfcourt shot would have went in, FUCKKKKKKKKKKKKKKKKKK!!!!!!!!!

pc

fuck all you ho's, get a grip
this album is dedicated to all the teachers
that helped kyle singler pass freshman english
to all the girls that lived on duke's campus and sucked john scheyer's dick after a tough loss
and all the dukies in the struggle
it's all good baby-baby

it was all a dream
i used to love hill and bob hurley
christian laettner and jj redick were heroes to me
hangin pictures on my wall
every saturday duke at home
mr magic basketball
was dyed blue up top
till they're on top
smokin fools like BU, abusin fools like the cops
way back, when i had my blue and white lumberjack
with the hat to match
remember elton brand?
the hard the hard
you never thought that duke u would take it this far
now we won the champ'ship
cause we don't take shit
time to get paid
my pool's like the everglades
born winners
the opposite of a sinner
'member when i used to eat bulldogs for dinner

Etc.

Point is, GO DUKE!!!!!!!!!!!!!!!!!

made up the lyrics. this is the song:

<a href="http://www.youtube.com/watch?v=OsT8FaZnzdE" target="_blank">http://www.youtube.com/watch?v=OsT8FaZnzdE</a>

Haha you should hear my mom. Best freestyle rhymes I've ever heard. Not exactly rap content, though, if you know what I mean.

Reading a paper I found on Charlie Francis's forum about p-chain development. Thinking about adding GHR as a lower-body assistance exercise.

Here's my idea for the next few weeks, would appreciate anyone's thoughts. Club season starts May 1, so I'll have to adjust my schedule based on that. Saturdays will be draining and we'll probably start having some track work during the week. Also I'm going to Afghanistan for two weeks in mid-May, so that will fuck with training quite a bit. Time to go really hard until then cause I'm not going to have a whole lot of time to do anything but work while I'm out there. For the time being, ABA BAB split, 3x/week.

Workout A
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
jump squats 3x3 (need to get that jump mat back so I can see any improvement on this)
squats 3-5x3-5
GHR 2-3x5-8
lower body single leg exercise (e.g. step-ups, BSS) 2-3x8-10
stretch

Workout B
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
bench/OHP 3-5x3-5
row//chinups/pullups 3-4x6-10
core work (e.g. med ball throws, crunches, planks, woodchoppers, etc.)
stretch

At least two off days per week I'll do either LISS or a tempo run a la Charlie Francis (1.5-2.5km total distance. Or, once ultimate starts, a fartlek-style run with the team. Also, the guy who manages my gym said he'd buy a vertec for the gym if I can find 10 people to join up. Anyone in the DC area want to join a great gym? 

Did not eat enough today + tempo run was too hard + I am a pussy = workout was a complete waste of time.

Warm up
shoot hoops (badly)
usual
KB swings

Work
DLRVJ xsuck
jump squat 3x3x95
squat xsuck

Cool down
stretch

Fuck that.

run @ easy pace x~3.1mi
about 25 minutes

stretch

really easy. felt great. needed it.