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cowed77
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« Reply #15 on: November 28, 2010, 08:13:26 pm » |
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A little background.......Hello Everyone ! My name is Andy,16,5'8,125 lbs,very skinny....Didn't measured my vertical but currently able to grab a 10 foot rim off 2 feet. However, my 1 foot(left) jump is very weak, would want to work on my mobility and stability to improve it. I have more than 4 months of prior full body weightlifting experience before but not directly,did stronglifts and some other regimen. Can squat 1.5x BW but might have dropped now.
Anyway, I bought Vf2 and will be starting in about 1-2 weeks time. My goals are to get quicker,stronger,more explosive and most importantly dunking. Really excited about it and am glad to join this site where there are many friendly people willing to help out and moving towards the same goal. I would be doing truth about quickness,prolific shooting and effective ball handling together as well, hope I don't overtrain.
I will plan out my daily schedule as I will be commiting full time daily to increase my vertical leap and Become a Freak! I got 6 months of holiday after my exams and really got my whole world of time. I am very determined to accomplish my goals in this period. I will be buying organic foods and supplements- protein powder,creatine,multivitamin,fish oil and glucosamine. I will be monitoring my nutrition very closely, eating every 2-3 hours and drinking lots of water. However, there is 1 problem for me, I am in extremly bad shape now due to past exams,I feel weak in my body and legs,I am unconditioned,I had not been exercising for about 2 months already.I added weight too and became very lazy. I also had not been to gym for months and I feel my squat must have dropped too. I am afraid my body would not be able to take the immense volume, which will cause me to gain no results at all.
So guys, please give me any of your comments and suggestions to me on how I could maximize this period so I can have the best gains. I really need them and will greatly appreciate it. Thanks.
what is this truth thing? |
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
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andyhug
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« Reply #16 on: November 28, 2010, 08:23:48 pm » |
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.
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andyhug
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« Reply #17 on: November 29, 2010, 02:27:22 am » |
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So.... I followed Lancests's advice, abandoned vf and started the introductory block. Before going to gym, I was yawning away, I took only 1 meal before going. Here's what I did today, DAY 1A LOWER: High Volume day Warm up Bent Y-T-W 3x10 1.1lbs (not sure how many degree should the bench be, point the db wrong too. Shoulders were burning on the 3rd set, it was intense.) Prone Cobra 2x10 each leg/hand (feels good in my lower back) Prone Superman 2x10 (feels good in my lower back) 90 Degree Prone Glute 2x15 each leg (could feel glutes contracting) Squat ( bar 4x5, 66lbs 1x5, 88lbs 1x5, working set 110lbs 4x10, not sure if I hit 9,10 or 11 reps, cause I was blasting music in my ears, squatting 10 reps was intense and hard man, do not know how deep I went cause I have no spotter, should be parallel.) Walking Lunges 33lbs each hand 4x6 each leg ( I forgotten to take down the reps/sets of this exercise. So went with 4x6 instead of 3x10. People thought I was crazy, lol. There's not much space in the gym for me to continuously walk, so had to walk back and fro, my legs,glutes were burning from this. On the last 2 sets then I began to lift my legs higher, the steps taken were also not big enough on the last set. ) 2 leg calf raises holding a 33lbs plate. (should have done 1 leg at a time cause I was holding the weight on 1 side. I felt in my left calf more, was exploding from the bottom and holding at the top every time) Stretch and got out of the gym. Did not do core, is it better for me to do them at home/night or directly after the session? |
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.
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adarqui
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« Reply #18 on: November 29, 2010, 11:24:02 pm » |
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So.... I followed Lancests's advice, abandoned vf and started the introductory block. Before going to gym, I was yawning away, I took only 1 meal before going. Here's what I did today,
DAY 1A LOWER: High Volume day
Warm up
Bent Y-T-W 3x10 1.1lbs (not sure how many degree should the bench be, point the db wrong too. Shoulders were burning on the 3rd set, it was intense.)
Prone Cobra 2x10 each leg/hand (feels good in my lower back)
Prone Superman 2x10 (feels good in my lower back)
90 Degree Prone Glute 2x15 each leg (could feel glutes contracting)
Squat ( bar 4x5, 66lbs 1x5, 88lbs 1x5, working set 110lbs 4x10, not sure if I hit 9,10 or 11 reps, cause I was blasting music in my ears, squatting 10 reps was intense and hard man, do not know how deep I went cause I have no spotter, should be parallel.)
Walking Lunges 33lbs each hand 4x6 each leg ( I forgotten to take down the reps/sets of this exercise. So went with 4x6 instead of 3x10. People thought I was crazy, lol. There's not much space in the gym for me to continuously walk, so had to walk back and fro, my legs,glutes were burning from this. On the last 2 sets then I began to lift my legs higher, the steps taken were also not big enough on the last set. )
2 leg calf raises holding a 33lbs plate. (should have done 1 leg at a time cause I was holding the weight on 1 side. I felt in my left calf more, was exploding from the bottom and holding at the top every time)
Stretch and got out of the gym. Did not do core, is it better for me to do them at home/night or directly after the session?
great workout man.. core can be done later that night or right after, i prefer right after but thats cause i just woudl want to get it done.. you can still do some core (low back/glute/low ab) stuff at night etc.. 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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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LanceSTS
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« Reply #19 on: November 30, 2010, 12:21:24 am » |
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Nice work Andyhug, keep it up! |
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andyhug
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« Reply #20 on: November 30, 2010, 05:56:12 am » |
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Hi,everyone. Woke up today with extremly sore glutes due to yesterday's walking lunges. Went to did prone cobra,superman and 90 Prone glute before heading to gym. Here's the workout : Warm up(only did shoulder circles,external rotators,rotator cuff) 1)Bent Y-T-Ws 8.8lbs 2x10 2)DB Bench press 22lbs each 4x10 3)Pull ups 1x5, 1x4, 1x3, 1x4 4)S1) DB press 3x10 22lbs each S2) 1 Arm Row 3x10 22lbs(intense superset) 5)Front raise+lateral raise+rear delt raise 4x10 8.8lbs (shoulders burn like hell, switched to 2.2lbs on last set,felt im using momentum. I also feel there's a lot pressure on my neck esp on standing rear delt raise) 6) Glute Bridge 1x10 7) Hanging knee raise 1x12,1x10,1x8,1x6,1x12 Stretch and got out of gym. |
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« Last Edit: November 30, 2010, 06:12:05 am by andyhug »
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.
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LanceSTS
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« Reply #21 on: November 30, 2010, 12:59:06 pm » |
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I also feel there's a lot pressure on my neck esp on standing rear delt raise) Dont lift your head when youre doing them, look down or slightly in front of you, keep the neck in a straight line with the spine. |
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adarqui
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« Reply #22 on: December 01, 2010, 02:14:25 am » |
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I also feel there's a lot pressure on my neck esp on standing rear delt raise) Dont lift your head when youre doing them, look down or slightly in front of you, keep the neck in a straight line with the spine. x2 |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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andyhug
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« Reply #23 on: December 02, 2010, 07:27:47 am » |
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Day 3- Hi all. So I went to play some ball on day 3, didn't do any training. Just playing some pick up games for 2 hours. I had soreness in my legs when balling so couldn't jump high or run a lot. Stretch and did some prone glute at night. Day 4- Today is lower body day. Was feeling alot better after sleeping for 9-10 hours although with some soreness in my glutes. Here was the workout: During warm up, I suddenly realised I didn't took down the workout before coming, so tried my best to recall the workout. Everything was quite the same except that I took a lot of rest. 1)Standing Y-T-Ws - 2x10 ( it was hard and straining doing standing cause I wanted to do it on a bench but it was occupied) 2)Prone Cobra 2x15/leg,hand 3)Prone Superman 2x10 4)Prone Glute 2x15/leg 5)Squat - bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 60kg 3x8 (I think some reps were above parallel,worked my legs hard) 6)Walking Lunges-15kg DB each on hand 3x8/leg (was supposed to be 2x8, I could hardly walk after doing it,lol) 7)1 leg calf raise with 10kg in hand 3x10 (not so explosive with 1 leg,but more in the calves) 8)Plank 1x45s,side plank 1x30s,Hanging knee raise(12,12,10,8,6,12) Stretch and got out of the gym. |
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.
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LanceSTS
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« Reply #24 on: December 02, 2010, 08:08:45 am » |
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Good work andyhug, keep it up! Youre building that work capacity right now and pretty soon you wont feel so sore after your workouts, hang in there  |
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adarqui
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« Reply #25 on: December 02, 2010, 08:55:39 pm » |
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Good work andyhug, keep it up! Youre building that work capacity right now and pretty soon you wont feel so sore after your workouts, hang in there x2 print the workout out though andyhug, or keep a small notepad or something.. don't waste lifts/sessions by doing something TOO light or the wrong way.. an extra set of lunges is fine  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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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andyhug
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« Reply #26 on: December 03, 2010, 07:36:15 am » |
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Hello, guys. So, I started my morning with prolific shooting. When I woke up, I was surprised that my legs and glutes were not sore at all. You're right, Lance! Went to gym in the afternoon to do upper body, here's the workout: 1)Warm Up 2)Standing Bent Y-T-W's 1kg 2x10 (argh,the benches were always occupied) 3)Prone Cobra 2x15/leg,hand 4)Prone Superman 2x10 5)90 degree Prone Glute 2x15/leg 6)1 arm DB press 12.5kg 3x8 - warm up with bar first (couldn't find the same weight DB as others are using,so did it with 1 arm,felt different and unbalanced though) 7)Chinups 1x7,1x4,1x3 8 ) Superset Tricep Pushdown (used the tricep pressdown machine 47kg) DB/bar Curl 4x10 bar=10kg,DB=7.5kg each(I wasted so much time on curls finding the right weight,hadn't done this isolation exercise for very long,its either too light or too heavy,wasted strength too. Did 2 sets with barbell,2 sets with DB) 9)Front raise+lateral raise+rear delt raise 2x10 1kg 10)Single leg glute bridge 1x8 11) Machine Crunches 1x10 , Oblique Rotator Machine 1x12,1x10,1x8, Hanging knee raises (12,10,8,6,12) tried some straight leg with some sets Stretch and got out of gym... Damn,from the time I got out of gym ,it has past 2 hours already! Didn't know my workout lasted so long, I always tried to keep to an hour. Ok, gotta get some sleep now, peace. |
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.
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StuckInTheAir
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« Reply #27 on: December 03, 2010, 05:16:38 pm » |
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You're right, Lance!
get used to saying that  |
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« Last Edit: December 03, 2010, 07:09:43 pm by StuckInTheAir »
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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adarqui
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« Reply #28 on: December 04, 2010, 01:02:56 am » |
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Hello, guys. So, I started my morning with prolific shooting. When I woke up, I was surprised that my legs and glutes were not sore at all. You're right, Lance! Went to gym in the afternoon to do upper body, here's the workout:
1)Warm Up
2)Standing Bent Y-T-W's 1kg 2x10 (argh,the benches were always occupied)
3)Prone Cobra 2x15/leg,hand
4)Prone Superman 2x10
5)90 degree Prone Glute 2x15/leg
6)1 arm DB press 12.5kg 3x8 - warm up with bar first (couldn't find the same weight DB as others are using,so did it with 1 arm,felt different and unbalanced though)
7)Chinups 1x7,1x4,1x3
8 ) Superset Tricep Pushdown (used the tricep pressdown machine 47kg)
DB/bar Curl 4x10 bar=10kg,DB=7.5kg each(I wasted so much time on curls finding the right weight,hadn't done this isolation exercise for very long,its either too light or too heavy,wasted strength too. Did 2 sets with barbell,2 sets with DB)
9)Front raise+lateral raise+rear delt raise 2x10 1kg
10)Single leg glute bridge 1x8
11) Machine Crunches 1x10 , Oblique Rotator Machine 1x12,1x10,1x8, Hanging knee raises (12,10,8,6,12) tried some straight leg with some sets
Stretch and got out of gym... Damn,from the time I got out of gym ,it has past 2 hours already! Didn't know my workout lasted so long, I always tried to keep to an hour. Ok, gotta get some sleep now, peace.
ya that workout shouldnt take 2 hours, good work though man. 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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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LanceSTS
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« Reply #29 on: December 05, 2010, 03:30:37 am » |
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x2 Yea andyhug, get in there and get it done, get out and recover bud. Keep those sessions FOCUSED and intense, youll get alot more out of them that way. |
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