For the latest ADARQ.org, click the dated links: *NEW* 08/22/2011, *NEW* 8/10/2011, 07/16/2011, 07/14/2011, MAY DUNK MIX 05/31/2011, 04/31/2011, 03/20/2011, 03/16/2011

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adarqui
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« Reply #1350 on: September 02, 2010, 11:29:17 pm »
0

9/2/2010

bw = 158
soreness = not much
aches/injuries = left heel a bit

workout #1: dunks
- landed 3 dunks, didn't jump too great, max jump like 33-34
- jumped better at the end than beginning
- was very hot

workout #2:
- 5.5 mile run
- half squat: 135 x 1,1 / 185 x 1,1 / 225 x 1 / 245 x 1 / 225 x 1,1,1
- 225 and less felt very explosive, 245 weirdly felt not too great
- neutral grip pullups: 10
- bar-dips: 8
- S1: hamstring iso: 2 x F
- S1: pushups : 2 x 20
- S1: glute bridges : 5 x 30
- S1: calf raises : 5 x 20

done Tongue
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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
PointerRyan
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« Reply #1351 on: September 02, 2010, 11:38:07 pm »
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oo adaraqui why are you doing so much volume? What are you training for?
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adarqui
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« Reply #1352 on: September 03, 2010, 12:43:57 am »
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Quote from: PointerRyan on September 02, 2010, 11:38:07 pm
oo adaraqui why are you doing so much volume? What are you training for?

to become a freak.. i'm training to be able to run a marathon if i wanted, great 10k/5k times, great mile time, sick sprinting speed, and sick running vert.. pretty much the complete package for athleticism.. it requires me training in multiple realms, anaerobic/aerobic.

i want 5k under 16min, 1mile under 5min again, running vert > 40.

peace man
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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
Flander
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« Reply #1353 on: September 03, 2010, 03:43:15 am »
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Quote from: adarqui on September 03, 2010, 12:43:57 am
Quote from: PointerRyan on September 02, 2010, 11:38:07 pm
oo adaraqui why are you doing so much volume? What are you training for?

to become a freak.. i'm training to be able to run a marathon if i wanted, great 10k/5k times, great mile time, sick sprinting speed, and sick running vert.. pretty much the complete package for athleticism.. it requires me training in multiple realms, anaerobic/aerobic.

i want 5k under 16min, 1mile under 5min again, running vert > 40.

peace man

Thats gonna be sick. What Im going for as well, except Im not going to train for anything over 400m.
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ninja channel: http://www.youtube.com/user/FlanderGimp?feature=mhum
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« Reply #1354 on: September 03, 2010, 03:44:49 am »
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Quote from: Flander on September 03, 2010, 03:43:15 am
Quote from: adarqui on September 03, 2010, 12:43:57 am
Quote from: PointerRyan on September 02, 2010, 11:38:07 pm
oo adaraqui why are you doing so much volume? What are you training for?

to become a freak.. i'm training to be able to run a marathon if i wanted, great 10k/5k times, great mile time, sick sprinting speed, and sick running vert.. pretty much the complete package for athleticism.. it requires me training in multiple realms, anaerobic/aerobic.

i want 5k under 16min, 1mile under 5min again, running vert > 40.

peace man

Thats gonna be sick. What Im going for as well, except Im not going to train for anything over 400m.

I'll join you on that quest. You better not slack off on me and I won't either!
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« Reply #1355 on: September 03, 2010, 04:12:16 am »
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Quote
9/2/2010

bw = 158
soreness = not much
aches/injuries = left heel a bit

workout #1: dunks
- landed 3 dunks, didn't jump too great, max jump like 33-34
- jumped better at the end than beginning
- was very hot

workout #2:
- 5.5 mile run
- half squat: 135 x 1,1 / 185 x 1,1 / 225 x 1 / 245 x 1 / 225 x 1,1,1
- 225 and less felt very explosive, 245 weirdly felt not too great
- neutral grip pullups: 10
- bar-dips: 8
- S1: hamstring iso: 2 x F
- S1: pushups : 2 x 20
- S1: glute bridges : 5 x 30
- S1: calf raises : 5 x 20

done

good gawd that's insane volume man! how do you manage to train so many qualities on one day (CP, anaerobic and aerobic systems) ? That's hella sick man. Are you able to improve strength, reactivity and endurance all at the same time or are you just mad gifted in the endurance department and worked up to your current levels or reactivity/strength? (haha idk if that question made any sense...feel free to ask me to rephrase it lol)
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« Reply #1356 on: September 03, 2010, 06:29:21 am »
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Quote from: adarqui on September 02, 2010, 11:29:17 pm

- 5.5 mile run


What happened to 7? Pussy.
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PointerRyan
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« Reply #1357 on: September 03, 2010, 07:03:37 am »
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wow good luck man. but al this long distance running wont affect your vert negatively?
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adarqui
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« Reply #1358 on: September 03, 2010, 06:40:06 pm »
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Quote from: ssr7 on September 03, 2010, 04:12:16 am
Quote
9/2/2010

bw = 158
soreness = not much
aches/injuries = left heel a bit

workout #1: dunks
- landed 3 dunks, didn't jump too great, max jump like 33-34
- jumped better at the end than beginning
- was very hot

workout #2:
- 5.5 mile run
- half squat: 135 x 1,1 / 185 x 1,1 / 225 x 1 / 245 x 1 / 225 x 1,1,1
- 225 and less felt very explosive, 245 weirdly felt not too great
- neutral grip pullups: 10
- bar-dips: 8
- S1: hamstring iso: 2 x F
- S1: pushups : 2 x 20
- S1: glute bridges : 5 x 30
- S1: calf raises : 5 x 20

done

good gawd that's insane volume man! how do you manage to train so many qualities on one day (CP, anaerobic and aerobic systems) ? That's hella sick man. Are you able to improve strength, reactivity and endurance all at the same time or are you just mad gifted in the endurance department and worked up to your current levels or reactivity/strength? (haha idk if that question made any sense...feel free to ask me to rephrase it lol)

well, i'm naturally gifted in the endurance department for sure, but i think pretty much anyone can make improvements in multiple energy systems, the key is to just structure it properly & to actually do it.. as you get in better shape, the endurance running/jump rope/whatever doesn't really interfere too much with power from what i find..

the key to structuring it is this: session
#1 speed/power
#2 endurance
#3 strength

once you're in good shape, a long run/fast middle distance run etc isn't going to effect strength much.. you might feel that it will, but once you start doing it a few times, you'll realize it isn't effected much at all.. the key is work capacity and fitness, as it improves, your body can handle all types of crazy shit.. if you wanted to "peak" power, you'd just cut out endurance work for a few days.

i'm not even close to where i want to be endurance/power wise, so i've got alot of work to do, but i've made a ton of progress recently for sure.. i went basically 3 years without any endurance work, so i lost alot of my ability during that time, i've just been rebuilding lately.

peace man
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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
adarqui
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« Reply #1359 on: September 03, 2010, 06:41:32 pm »
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Quote from: LBSS on September 03, 2010, 06:29:21 am
Quote from: adarqui on September 02, 2010, 11:29:17 pm

- 5.5 mile run


What happened to 7? Pussy.

ice cream / pizza two hours before.. eating alot prior to running really wrecks me.
Logged
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
adarqui
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« Reply #1360 on: September 03, 2010, 06:42:13 pm »
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Quote from: PointerRyan on September 03, 2010, 07:03:37 am
wow good luck man. but al this long distance running wont affect your vert negatively?

nah it shouldn't.. i'm still squatting/sprinting/jumping.. the distance work is just making me leaner and more fit/improving work capacity.

peace
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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
adarqui
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« Reply #1361 on: September 04, 2010, 01:23:48 am »
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9/3/2010

bw = 156
soreness = not much
aches/injuries = right hip a little, left calf/shin a little

workout:
- nice sprint warmup on the way to the basketball court, at least 5 full speed ten's
- jumps & sprints: LR and RL dlrvj (2-step) x 5e, ~40 yard sprint, LR & RL dlrvj (2-step) x 5e, ~40 yard sprint, svj x 8, ~40 yard sprint, slrvj x 5 each leg (light)
- ~40-50 yard dash x 3
- 5 mile run, good pace but kept fighting cramps (damn philly cheese steaks and fries)
- C1: 135 lb squat x 1 (explosive, getting air)
- C1: jump rope x 200 fast
- C1-info: 8 rounds, ~1min rest between rounds
- bar-dips: 7
- chinups: 10
- glute bridges: 35
- calf raises: 5 x 25

word, good workout.. lost 10 lb of water weight HEH.

jumps were pretty good off two steps.. surprised.. getting really lean, i can see it.. going good.. running is becoming easier, only problem is cramps which are caused by diet.. any time i eat ALOT hours before running, i get lots of cramps, so far no debilitating ones which is surprising.. when i get a debilitating one i am completely wrecked and can't run, so i hope to avoid them, hate that shit.

went light on squat today, wanna alternate going light and heavy on singles.. i'm falling into a groove of training, real good one.. workouts are getting pretty nutty but i like it.. every day seems to be some form of:
- sprint warmup
- sprints and/or jumps
- distance run
- squat singles
- bodyweight upper
- bodyweight assistance lower

peace
Logged
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
Flander
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« Reply #1362 on: September 04, 2010, 03:09:14 am »
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How long does it take for you to do 200 jump rope?
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adarqui
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« Reply #1363 on: September 04, 2010, 01:38:16 pm »
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Quote from: Flander on September 04, 2010, 03:09:14 am
How long does it take for you to do 200 jump rope?

probably only like 2 minutes.. i can get 300-340 in 3 minutes.

peace mang
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"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
Flander
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One beast coming up


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« Reply #1364 on: September 04, 2010, 05:00:21 pm »
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Quote from: adarqui on September 04, 2010, 01:38:16 pm
Quote from: Flander on September 04, 2010, 03:09:14 am
How long does it take for you to do 200 jump rope?

probably only like 2 minutes.. i can get 300-340 in 3 minutes.

peace mang

Damn thats fast.
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