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Author Topic: 42" or Bust  (Read 5548 times)
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Dynamo
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« Reply #15 on: January 05, 2011, 06:27:23 pm »
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1-5: Lower
Weight: 171

Squat:
3x6x265

RDL:
1x7x295


Pressed for time so things were short and sweet today.  Squats seem to get easier every workout - I had to stop myself from doing a 4th set.  Might add a fourth set eventually, but not yet.
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
adarqui
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« Reply #16 on: January 06, 2011, 12:19:13 am »
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Quote from: Dynamo on January 05, 2011, 06:27:23 pm
1-5: Lower
Weight: 171

Squat:
3x6x265

RDL:
1x7x295


Pressed for time so things were short and sweet today. 



Quote
Squats seem to get easier every workout - I had to stop myself from doing a 4th set.  Might add a fourth set eventually, but not yet.

nice, if you're eating good, go for it (4x6).

pc
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Dynamo
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« Reply #17 on: January 06, 2011, 11:48:49 pm »
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1-6: Upper
Weight: 173

Incline Bench:
3x6x175

Chin up:
2x8x25

Decline Situp:
2x12x40
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #18 on: January 08, 2011, 06:38:20 pm »
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1-8: Lower
Weight: 172

Box Jumps:
4x3

Squat:
3x6x270

Deadlift:
5x315
5x335


Played volleyball and raquetball last night so still go some aches and pains.  Also wasn't at my usual gym so everything was out of whack and I didn't do RDL's. 
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #19 on: January 10, 2011, 06:36:20 am »
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1-10: Upper
Weight: 171

Incline Bench:
3x6x180

Chin up:
2x8x35

Vball after
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #20 on: January 11, 2011, 11:50:46 pm »
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1-11: Lower
Weight: 174

Box Jumps:
3x5

Squat:
3x6x275

RDL:
2x7x295


Pretty good workout.  Ate too much after...
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1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #21 on: January 12, 2011, 09:45:14 pm »
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1-12: Upper
Weight: 175

Incline Bench:
3x6x185

Chin up:
6x45
7x45

Vball after - hit 38" off drop step
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
adarqui
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« Reply #22 on: January 14, 2011, 12:43:44 am »
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Quote from: Dynamo on January 12, 2011, 09:45:14 pm
1-12: Upper
Weight: 175

Incline Bench:
3x6x185

Chin up:
6x45
7x45

Vball after - hit 38" off drop step

damn.....................
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Dynamo
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« Reply #23 on: January 14, 2011, 02:55:04 pm »
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Quote from: adarqui on January 14, 2011, 12:43:44 am
damn.....................

Yeah, I was pretty happy with that, especially the day after squatting.  My full approach jumps have probably only been like an inch higher than my drop-step jumps, though, since I haven't been practicing them much. 
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #24 on: January 14, 2011, 10:01:55 pm »
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1-14: Lower
Weight: 173

Uni line hops: 1x23c (4.21s best)
Uni stair hops: 1x23c (6.63s best)

Squat:
4x6x280

RDL:
7x300

Vball after


Finally added a fourth set of squats.  Nothing too special...
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #25 on: January 15, 2011, 03:50:42 pm »
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1-15: Upper
Weight: 173

Incline Bench:
7x180
7x180
6x175

Chin up:
2x7x35

Medball Slams:
3x20
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #26 on: January 17, 2011, 11:01:25 pm »
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1-17: Full Body
Weight Unknown

Smith Machine Squat:
5x315
2x6x295

Overhead Press:
8x95
2x7x105

RDL:
2x7x300

Pull up:
10x0
8x25


I'm at a hotel for a conference all week so had to make due with no squat rack.  I tried to get the form as close to natural as possible and I feel like I was able to get a pretty good workout in the smith machine, despite wanting to punch myself in the face for using it. 
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
adarqui
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« Reply #27 on: January 18, 2011, 03:16:05 am »
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Quote from: Dynamo on January 17, 2011, 11:01:25 pm
1-17: Full Body
Weight Unknown

Smith Machine Squat:
5x315
2x6x295

Overhead Press:
8x95
2x7x105

RDL:
2x7x300

Pull up:
10x0
8x25


I'm at a hotel for a conference all week so had to make due with no squat rack.  I tried to get the form as close to natural as possible and I feel like I was able to get a pretty good workout in the smith machine, despite wanting to punch myself in the face for using it. 

hahahahaha!!!!!!!!!!!!!!!!!!!
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Dynamo
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« Reply #28 on: January 20, 2011, 04:14:43 pm »
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1-20: Full Body
Weight: Unknown

Smith Machine Squat:
4x6x300

Bench Press:
3x6x205

Pull up:
2x9x25

Overhead Press:
2x7x105


Should be back in my usual gym (and squat rack) next workout...
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #29 on: January 22, 2011, 09:26:55 am »
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Quick diet update:  I've been reading a lot of Martin Berkhan's LeanGains stuff and I think I'm gonna try IF for the next 7 weeks until my trip.  I'll still be bulking, but at a slower rate of weight gain (hopefully better ratio of muscle:fat).  I'm shooting to hit 370 (4x5x315) squatting ability at a BW of 177-178.  Workouts will still be about the same as what I've been doing.  Currently about 11% BF by my best estimate and I'd like to be no higher than 12% at the end of the 7 weeks (based on BW and waist measurement).

Other lifting goals I'd like to hit by then are:

RDL: 8x325
Incline Bench: 3x7x205
Weighted Chins: 2x9x65
« Last Edit: January 22, 2011, 03:26:49 pm by Dynamo » Logged
Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
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