Adarq.org

14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) :  ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights  , im shrinking!

ya man, I shrink very fast too when I stop lifting.

you didn't lose too much though, so that's good.

You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.

No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.

Haha , thanks!
That bf% is just an estimation though , from the site Kelly suggests : http://home.fuse.net/clymer/bmi/
I just keep updating it just as a reference because thats the online estimator that i used from the beginning.
I also have a bodyfat measuring scale that says im ~15%. Thats how i feel and look too.
As for jumping , i think its because i have much stronger and bigger legs than upper body.
My chest and shoulders are more or less weak , back and arms are fair , but quads and calves are very big and strong , naturally.

17 March 2010

Back to the gym , yesssssssssss!

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
6x165
6x176
6x187
6x187

BSS:
8x88
8x110

STANDING CALVE RAISES:
12x198
12x242
12x264

Wanted to do some push/pull shit too but got too fatigued and left.

18 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.

22 March 2010

After 4 days of soreness i finally felt ok today.

VJ testing / dunk session.
Weight@session : ~188
Weather is getting warmer and warmer , tonight it was 18' Celsium and dry, very nice.

1x4 SVJ : ~27''
1x4 RVJ : ~32''
4x5 9'8'' dunks :
Great shit , runup-plant-takeoff sequence felt even better. I felt really springy and explosive.
I got the best power dunks ive ever done there, i kept smiling wide watching the vids.
Not gonna make a mix of those yet , but ill upload some pics tomorrow.

On the bad side , it didnt last:
On the RVJ set and the first 2 dunk sets i was flying but then i had a sudden drop of ~3'' and shins started hurting at takeoff so although i didnt feel tired i stoped and left...
Well, i got 12 consecutive high quality jumps ( all above 31'' ) , not bad...

Pic from yesterday's session.
This is probably the best dunk-jump ive ever done.
After careful examination, i think this jump is above 32'' , it call it a legit 32,5''.



Ball = 10''
Wrist = 8'' below max reach
Max reach = 7'11''
Rim = 9'8'' at the front bent part
Distortion is normalizable from the backboard lines.
32'' = 3'' below wrist , looks like 3'' to 4'' to me... open to hear corrections though!

nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.

definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.

peace man

Yes , distortion sucks! But if i move it faraway sound is not so loud.
I threw it down pretty hard , ill wait a few more sessions and then put a nice mix so youll see it later

23 March 2010

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
Style was like the half squats , neutral feet etc but i was going down lower than 1/2 squat , all reps were ~parallel.

BSS:
6x110
6x154
6x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x308
12x330 ( equals PR )

Beast mode session , strength bounced up unexpectedly!!!