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Flip
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« on: December 05, 2010, 01:27:13 pm » |
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i'll update my log here from now on, i started training again since i can afford gym membership and i'm not injured anymore,well, not that injured, here's what i did today from what i remember : stationary bike warm-up low bar squat 8x20kg, 5x60 kg, 5x70kg , 3x90kg, 0x110kg , 2x8x70kg, 1x8x65kg lunges: 2x5 x 40kg + leg curls 2x5 x 45kg single leg calf raises 3 x 15 x 15kg plank 1x40s x 5kg lateral plank 1x25s leg raises 2x15 |
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adarqui
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« Reply #1 on: December 06, 2010, 01:12:02 am » |
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i'll update my log here from now on, i started training again since i can afford gym membership and i'm not injured anymore,well, not that injured, here's what i did today from what i remember :
stationary bike warm-up
low bar squat 8x20kg, 5x60 kg, 5x70kg , 3x90kg, 0x110kg , 2x8x70kg, 1x8x65kg
lunges: 2x5 x 40kg + leg curls 2x5 x 45kg
single leg calf raises 3 x 15 x 15kg
plank 1x40s x 5kg
lateral plank 1x25s
leg raises 2x15
nice man, nice session too.. lunges + leg curls superset must be pretty fatiguing. glad you're here, stay healthy. 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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Raptor
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« Reply #2 on: December 06, 2010, 04:01:11 am » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg). You also did some ab machine crunches. |
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LBSS
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« Reply #3 on: December 06, 2010, 12:48:00 pm » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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adarqui
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« Reply #4 on: December 06, 2010, 06:23:29 pm » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL it's really cool that we have basically a 'romanian gang' on here.. nightfly/flip/raptor.. pretty cool that they all train together at times. |
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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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Raptor
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« Reply #5 on: December 06, 2010, 07:03:35 pm » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL it's really cool that we have basically a 'romanian gang' on here.. nightfly/flip/raptor.. pretty cool that they all train together at times. Miles too. |
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adarqui
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« Reply #6 on: December 07, 2010, 03:33:35 am » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL it's really cool that we have basically a 'romanian gang' on here.. nightfly/flip/raptor.. pretty cool that they all train together at times. Miles too. sheeit, forgot miles. my bad ! luvmiles. |
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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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Miles
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« Reply #7 on: December 07, 2010, 11:19:13 am » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL it's really cool that we have basically a 'romanian gang' on here.. nightfly/flip/raptor.. pretty cool that they all train together at times. Miles too. sheeit, forgot miles. my bad ! luvmiles. luvback! what up |
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"Sometimes you have to play a long time to be able to play like yourself."
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adarqui
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« Reply #8 on: December 07, 2010, 07:30:29 pm » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL it's really cool that we have basically a 'romanian gang' on here.. nightfly/flip/raptor.. pretty cool that they all train together at times. Miles too. sheeit, forgot miles. my bad ! luvmiles. luvback! what up whatup. |
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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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StuckInTheAir
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« Reply #9 on: December 07, 2010, 11:04:05 pm » |
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get a journal stop remembering :| |
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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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Flip
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« Reply #10 on: December 08, 2010, 03:09:33 am » |
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it's all good , my journal is open to debate  ) |
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Flip
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« Reply #11 on: December 08, 2010, 03:15:09 am » |
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overhead press: 20x7 , 25x5, 30 x 6, 5 , 6 // 17 reps, 45 sec rest between wide grip cable pulldowns 3x 8 x ~56kg Dumbbell front raises++Lateral raises++Overhead presses: 7.5x8++8++8x2 sets ( actually lateral raises with 5kg) cable pulldowns 3x8 x ~50kg shrugs : 3x15 x 20kg leg raises 3x15 and some triceps pulldowns just for the hell of it. |
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LBSS
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« Reply #12 on: December 08, 2010, 08:14:36 am » |
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overhead press: 20x7 , 25x5, 30 x 6, 5 , 6 // 17 reps, 45 sec rest between
wide grip cable pulldowns 3x 8 x ~56kg
Dumbbell front raises++Lateral raises++Overhead presses: 7.5x8++8++8x2 sets ( actually lateral raises with 5kg)
cable pulldowns 3x8 x ~50kg
shrugs : 3x15 x 20kg
leg raises 3x15
and some triceps pulldowns just for the hell of it.
Raptor, he forget anything? |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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Miles
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« Reply #13 on: December 08, 2010, 09:17:53 am » |
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It was 2x5x70 for the squats (2 sets of 5 + one set of 8 ) and for the leg curls, the weight was 48 kg (it's a multiple of 8, because one plate has 8 kg).
You also did some ab machine crunches.
LOL it's really cool that we have basically a 'romanian gang' on here.. nightfly/flip/raptor.. pretty cool that they all train together at times. Miles too. sheeit, forgot miles. my bad ! luvmiles. luvback! what up whatup. brazilian jiu-jitsu is up |
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"Sometimes you have to play a long time to be able to play like yourself."
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Flip
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« Reply #14 on: December 10, 2010, 06:54:30 am » |
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stationary bike warmup low bar squat: 8x20kg / 2x5x 60kg / 2x92.5 kg / 120x 0 / 2x5 x 72.5 / 8x62.5 dumbbell 1 leg RDL 2x8 x 15kg + Leg curls 2x5 x 48kg single leg calf raises 3x15 x 20kg narrow grip pull-ups 2, 2, 2 leg raises 2x15 |
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« Last Edit: December 11, 2010, 03:35:22 am by Flip »
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