Adarq.org

120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.

Yeah what Raptor said.  Doesn't matter if you're doing circuit training or whatever.  It's not some magical routine that burns fat.  It's gonna depend on your diet. 

Quote from: acole14 on August 23, 2012, 07:53:40 pm

Just one of the several fundamental errors with Scooby's training right now.  

Just trying to cut down the fat and adding reactive strength this very moment.

2 more weeks to get Boing over with and I should be back with Weight on my back.

On the other hand, Some body got me a copy of FLYINGin4weeks training program.  I found out many of the exercise is similar to BoingVert.  Exercise like Fire Hydrate, Plank and various stretching exercise...

I should be back in doing Heavy squat, deadlift & jump squat very very soon.

Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.

Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!

Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:

http://www.verticaljumping.com/flying_in_four.html

To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.

Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.

He could try some wobble board pistols for a few months... they could help

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Thanks acole14 for still visiting and supporting, The taiwan dunker is more or less like the trainer here.  He focus on using diet to get himself to 10% body fat and dunked.  I am trying to get a much cleaner diet now,  he send me a few sample diet plan as well as his own diet plan which i will attempt to adjust in similar direction.  

Basically, he suggested to in carb only in the morning, lunch and dinner will be lot of protein and vagge with lot of mix nut snack (6 meal a day).   So I will try to change my Subway lunch to a subway salad and cut down on my Chinese rice intake.

As for planning after finishing boin in 2 weeks time.  I am going back to squat as well as 40 min cardio 3-4 time a week for the sake of fat burn.  As he suggested.  M W F Lift heavy, T R S 40 min cardio.

During Lifting day, I will for sure squat my ass off, and hopefully i can do squat jump as well.  

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)


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You never take advice, stop saying it MIGHT seem like it.

You are a moron and you are stubborn (when it comes to your athletic training and being a member of this forum)

There's a difference between having an open mind, and giving every single stupid jump program out there a "try" before you judge it.  Especially when everyone on here has told you how stupid it is to do that, and when you yourself on the inside probably knows the programs are stupid too.  On the inside I'm sure you realize that if you had just listened and followed the advice given on here, you will be jumping higher at this point in time, possibly even dunking.

40 min cardio for the sake of fat burn?  Really man?

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...

...
...
...

To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting.  

Sincerely,
scoobychau

120827 Boing Vert Phs 6 W1 D1
Consult the Taiwan trainer who lost 10% BF in 4 month, and trying to eat light with low carb diet starting today.
I eat Subway salad instead of subway sandwich for lunch, breakfast is still congee favored oat meal.

Today Boing training is all about Approach jump, the instruction is to measure your each jump and once your jump start to decrease by 10%, stop and move to next exercise.

5 set of 5 jump.... I completed it.  I am trying to reach the electrical junction box all the time as seen in the pic.
On a good jump, i can touch the middle of the box, on a very good jump, i can reach to top of the box...

On the 2nd last rep of the last set... I felt very good reaching the top of the box...
My trainer partner did not see it and ask me to show him again.  I tell him, this last attempt of the day, I will try to reach the cable tray with the letter "E" (which is a inch or 2 above the box).  My partner said, forget it, reach the top of the box and prove it to me instead... flapping ur hand in the air under the cable tray wont do no good.

I insist to reach for the "E"....  and BANG I touched it, my tip of the finger ran over the side of the tray!

I am shocked, and so is my partner...

(I wrap up today's training with some single leg horizontal jump.)


Oh my way home, I updated my FB status:
I had long forgotten the feeling of joy from nailing an new PR in training...But today.. I did it!
The feeling is from within... There was no smile, is quite emotional... is hard to describe.  All i know is, i have to call my wife right away.  (and I am starving from lo carb diet)



The next morning, I went down with measuring tap and trying to confirm my PR with numbers.
Disappointed,  The bottom of cable tray is measured 122" (which mean i reached about around 123").  Measure my reach again and confirmed the 89".    So that mean, my vertical is only 34" still?  WTF
I mean the rim I practice jump with at lunch is 120" (measured) and I can get 4" over it, meaning my offical max height reach should be 124".

How come the 123" reach 34" felt like a new PR ?  my training partner who is there with me through out all the measurement (outdoor/indoor)  are shocked.... but numbers does not lie...

To Raptor:
The rim is about 1 inch lower 10' where my back face the photo, It was located in my old home and I was hoping I can dunk with a small ball with that rim.

To Vag:
The 2 post u quoted had no contradiction,  I mean what I says from my heart.  Appreciating advice and just hoping to minimize those non serious joking making fun of me post.  I do not mean to offend any one. Honestly.