Adarq.org

14 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : none

Upper Body Workout , reduced volume for unloading purposes.

BENCH PRESS:
1x5@121
1x5@132
1x5@154

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@165
1x5@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@110
1x6@132

EZ BAR STANDING BICEP CURLS:
1x8@66
1x8@77
1x8@88

TRICEPS PUSHDOWN ( ROPE ):
1x8@77
1x8@88
1x8@99

15 September 2010

Basketball training

Aches/injuries/soreness : none

Not good. Was too damn hot and humid , lost the "pop" of last Wednesday. I dont know if i should blame the heat or Monday's max sprints. Bball endurance was good though.
Didn't do any max jumps, was so exhausted and dehydrated ( in a bad way ) that it was pointless.

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc

Quote from: adarqui on September 16, 2010, 01:01:04 am

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc

Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.

right, i was thinking you wanted to do some nice jumps today, that's what i meant.. bro you play basketball in a toaster oven.

Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...

ya I feel you, hate when that happens :/

peace man!

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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17 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~196  Nah , fake BW , too much water & food in and not much out today!
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none

SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.

BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season , 

LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110

SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )

nice man, going to get some PR's early, big PR's soon down the road.

pc

20 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : 1/5 hamstring soreness , finally minimum DOMS after lower body hypertrophy workout!

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x6@143
1x6@143

INCLINE BENCH CHEST DB FLYS:
1x10@41 each hand , ( +13 lbs )
1x10@41 each hand , ( +6 lbs )
1x10@41 each hand

WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x6@187 , ( +22lbs )

SEATED ROWS:
1x8@132
1x8@154
1x8@176 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@143 , ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x10@77 , ( -11lbs ) , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
Dead , skipped!

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

---

24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake 

I don't know if it was the redbull , the placebo or both , but the workout was sick!

why  do u only do 1 set x6 if ur doing a hypertrophy workout? 

It's 4x6 but im not using steady weight , building up to a "money-set".
1x6 is not 6 singles , it is 1 set of 6 reps , im loging it like that because of the different weight used in each set.
Im also doing warmups ( 10xbar , 6x40% , 4x60% 2x80% of starting weight ) that i dont log.
4x6 squat + 3x8 BSS + 4x8 leg curl is pretty much hypertrophy.