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Author Topic: I'm Back!! And Stronger. (A little...)  (Read 4847 times)
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KokoyPinoy
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« on: December 27, 2010, 10:23:25 pm »
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Hello! Just started to create a journal. I've already done the first two weeks of Beginner's Workout or the VertFreak.

AGE:17

HEIGHT:6 feet

WEIGHT:71.5 kls

CURRENT ABILITY: I have SVJ: 27"  RTVJ: 30" ROVJ: 27"

INJURY HISTORY: I have the Osgood Schlatter's Disease in my left knee but does not bother me much.

TRAINING HISTORY & ACHIEVEMENTS: I've done, inconsistently, VJB for the past 5 months and again around 5 inches.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I have 235lbs 1rm squat, 270lbs of deadlift

BRIEF OVERVIEW OF CURRENT DIET: I eat when I'm hungry. I learned from my  mistake that I can't gain mass while restricting my calorie intake. It took its toll in my squat because I plateaud at 95kls. When I stopped that habit and I eat when I should
to, I added about 10kls to my squat in three weeks or so.

GOAL: To have a RVJ of 45+ inches no matter how long it takes. But I wish I could attain it within 2 years. Embarrassed hehehe Cheesy With pure dedication!

Dec. 28, 2010 (Tuesday)
  Just downloaded songs for me to be pumped up before I do my 1 rm as what I read in the Mind and Muscle Connection Article.
 For the past few weeks when I squat, the muscles that got sore was my quads so I will correct my form in my squat and do some glute activation before doing it. I'm very excited to proceed to my work-out! Grin
« Last Edit: March 20, 2012, 06:05:23 am by KokoyPinoy » Logged
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5
cowed77
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« Reply #1 on: December 27, 2010, 11:14:11 pm »
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what songs would that be?
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
bedouindunker
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« Reply #2 on: December 28, 2010, 07:09:41 pm »
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hey man!

are you here in the phils? or in the states?
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KokoyPinoy
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« Reply #3 on: December 28, 2010, 09:42:13 pm »
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Quote from: cowed77 on December 27, 2010, 11:14:11 pm
what songs would that be?

01  Sara Bareilles - Love Song
02-baby_bash-cyclone_(feat._t-pain)
02-usher-yeah_feat._lil_jon_and_ludacris-cbm
03  Sean Kingston - Take You There
03-mudvayne-happy-h8me
03-soulja_boy-supaman_(crank_dat_soulja_boy)-TapeDown.Com
05 - Work It
06  Aly And Aj - Like Whoa
06-soulja_boy-crank_dat_dance-TapeDown.Com
Flo Rida ft. T-Pain - Get Low
Thousand Foot Krutch - 07 - Move
Thousand Foot Krutch - 09 - Go Grin

Quote from: bedouindunker on December 28, 2010, 07:09:41 pm


hey man!

are you here in the phils? or in the states?



I'm in the Philippines. Why man?

December 29, 2010 Wednesday
I had not time to do core workout of the VF 2.0 cause I need to attend a program in our church. So i'll need to move the core work-outs by a day.
My Lower leg didn't get sore when I woke up this morning. Maybe it will get sore later this afternoon. But I feel I targeted my glutes when I did the squats so I'm very satisfied.
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Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5
bedouindunker
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« Reply #4 on: December 29, 2010, 12:20:40 am »
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welcome aboard pare... haha...  welcome

english muna tayo...  headbang

which school do you go to?
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KokoyPinoy
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« Reply #5 on: December 29, 2010, 06:25:29 am »
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Quote from: bedouindunker on December 29, 2010, 12:20:40 am

welcome aboard pare... haha...  welcome

english muna tayo...  headbang

which school do you go to?

hahaha. Grin You live in the USA pre? Sa University of the Philippines ako pumapasok. How is your training pre? Smiley

December 29, 2010 Wednesday (Night)
After today's workout namely, tempo runs and burpees for recovery session, my lower leg became sore! Especially my lower butt which is the part of my lower leg that I need to target. So this session is a success!
« Last Edit: December 29, 2010, 06:30:20 am by KokoyPinoy » Logged
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5
bedouindunker
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« Reply #6 on: December 29, 2010, 06:48:13 am »
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hahaha! nice!

nice... are you trying to make the maroons basketball team? i tried out last year...  didnt make it... i will try out again in march or april... thats why im training my ass off this whole year... to prepare for that...

i live here in the philippines.. I study at FEU...

my training is ok... so far... i can grab the rim with two hands on a good day... still cant dunk... pero malapit na (close)

your training is legit too... vertfreak... astig yan... you just have to stick with it... this shit aint easy pare...

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joejoe22
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« Reply #7 on: December 29, 2010, 08:09:30 am »
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Quote from: KokoyPinoy on December 28, 2010, 09:42:13 pm

01  Sara Bareilles - Love Song
06  Aly And Aj - Like Whoa


Really?  This is what you're going to workout too??  haha, dude, I think I found you're first problem!

Just kidding!

I think Aly and AJ  headbang

(and so does my 9 year old niece!)
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My Journal: http://www.adarq.org/forum/progress-journals-experimental-routines/joejoe's-journal/

My Progress Tracker:  http://www.adarq.org/forum/progress-journals-experimental-routines/joejoe's-progress-tracker/

My YouTube Channel: http://www.youtube.com/user/hoseb22?feature=mhum
KokoyPinoy
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« Reply #8 on: December 29, 2010, 04:34:51 pm »
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Quote from: bedouindunker on December 29, 2010, 06:48:13 am

hahaha! nice!

nice... are you trying to make the maroons basketball team? i tried out last year...  didnt make it... i will try out again in march or april... thats why im training my ass off this whole year... to prepare for that...

i live here in the philippines.. I study at FEU...

my training is ok... so far... i can grab the rim with two hands on a good day... still cant dunk... pero malapit na (close)

your training is legit too... vertfreak... astig yan... you just have to stick with it... this shit aint easy pare...



Ang hirap nga pre! Especially the tempo runs! I kissed my butt off yesterday doing it. Wow! Even I couldn't hold the rim with two hands. What's your height btw? What program are you following now?
Meh. talunan ang UP Maroons! We din't win any game last season! And I saw how the coaches train the team! Basura(trash)! Sad They practice everyday and even if it is off season, they don't do any weight training! Lips Sealed I'm thinking if I'll join the varsity or just join the track and field(high jump event) varsity instead.
Quote from: joejoe22 on December 29, 2010, 08:09:30 am

Quote from: KokoyPinoy on December 28, 2010, 09:42:13 pm

01  Sara Bareilles - Love Song
06  Aly And Aj - Like Whoa


Really?  This is what you're going to workout too??  haha, dude, I think I found you're first problem!

Just kidding!

I think Aly and AJ  headbang

(and so does my 9 year old niece!)

hahaha. Just found the list in Yahoo answers and tried those songs. Try "01  Sara Bareilles - Love Song" while doing core work-out and thinking of your girl, it may inspire you too Wink
« Last Edit: December 29, 2010, 04:55:22 pm by KokoyPinoy » Logged
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5
adarqui
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« Reply #9 on: December 30, 2010, 03:15:49 am »
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Quote from: KokoyPinoy on December 27, 2010, 10:23:25 pm
Hello! Just started to create a journal.

nice! officially welcomed to the journals section ;0


Quote
I've already done the first two weeks of Beginner's Workout or the VertFreak.

cool! hope it goes good for you.


Quote
AGE:17

HEIGHT:6 feet

WEIGHT:71.5 kls

CURRENT ABILITY: I have SVJ: 27"  RTVJ: 30" ROVJ: 27"

what's RTVJ and ROVJ? you've created some new acronyms for us.. hah



Quote
INJURY HISTORY: I have the Osgood Schlatter's Disease in my left knee but does not bother me much.

TRAINING HISTORY & ACHIEVEMENTS: I've done, inconsistently, VJB for the past 5 months and again around 5 inches.

damn very nice with the vjb gains.



Quote
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I have 235lbs 1rm squat, 270lbs of deadlift

those are good lifts already for your bodyweight, nice job getting up to those.



Quote
BRIEF OVERVIEW OF CURRENT DIET: I eat when I'm hungry. I learned from my  mistake that I can't gain mass while restricting my calorie intake.

ya that's pretty hard for pretty much anyone, unless they are roiding.. only way that happens is with a high protein intake and some insane volume on big compound lifts, but even then it isn't going to last long.. you always need at least maintenance kcal's.




Quote
It took its toll in my squat because I plateaud at 95kls. When I stopped that habit and I eat when I should to, I added about 10kls to my squat in three weeks or so.

ya, eating big & clean is part of getting stronger under the bar.




Quote
Dec. 28, 2010 (Tuesday)
  Just downloaded songs for me to be pumped up before I do my 1 rm as what I read in the Mind and Muscle Connection Article.

nice!! play those when you max effort jump too, that's how you build some connections.


Quote
For the past few weeks when I squat, the muscles that got sore was my quads so I will correct my form in my squat and do some glute activation before doing it. I'm very excited to proceed to my work-out! Grin

will be great to follow your progress.






Quote from: KokoyPinoy on December 28, 2010, 09:42:13 pm
Quote from: cowed77 on December 27, 2010, 11:14:11 pm
what songs would that be?

01  Sara Bareilles - Love Song
02-baby_bash-cyclone_(feat._t-pain)
02-usher-yeah_feat._lil_jon_and_ludacris-cbm
03  Sean Kingston - Take You There
03-mudvayne-happy-h8me
03-soulja_boy-supaman_(crank_dat_soulja_boy)-TapeDown.Com
05 - Work It
06  Aly And Aj - Like Whoa
06-soulja_boy-crank_dat_dance-TapeDown.Com
Flo Rida ft. T-Pain - Get Low
Thousand Foot Krutch - 07 - Move
Thousand Foot Krutch - 09 - Go Grin

Quote from: bedouindunker on December 28, 2010, 07:09:41 pm


hey man!

are you here in the phils? or in the states?



I'm in the Philippines. Why man?

December 29, 2010 Wednesday
I had not time to do core workout of the VF 2.0 cause I need to attend a program in our church. So i'll need to move the core work-outs by a day.
My Lower leg didn't get sore when I woke up this morning. Maybe it will get sore later this afternoon. But I feel I targeted my glutes when I did the squats so I'm very satisfied.

i only know a few songs on that playlist looool.

peace man, keep posting those workouts look forward to see you making gains@!$
Logged
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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
bedouindunker
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« Reply #10 on: December 30, 2010, 03:30:20 am »
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go get that shit pare...

go get it...

i hope i can study in UP someday... lol.

lets try out for UP this march...

nothing to lose naman...
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KokoyPinoy
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« Reply #11 on: December 30, 2010, 06:02:00 am »
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Quote from: bedouindunker on December 30, 2010, 03:30:20 am

go get that shit pare...

go get it...

i hope i can study in UP someday... lol.

lets try out for UP this march...

nothing to lose naman...

Salamat! Thank you Pre! I'll try to join the try-outs next season Smiley
Quote from: adarqui on December 30, 2010, 03:15:49 am
Quote from: KokoyPinoy on December 27, 2010, 10:23:25 pm
Hello! Just started to create a journal.

nice! officially welcomed to the journals section ;0


Quote
I've already done the first two weeks of Beginner's Workout or the VertFreak.

cool! hope it goes good for you.


Quote
AGE:17

HEIGHT:6 feet

WEIGHT:71.5 kls

CURRENT ABILITY: I have SVJ: 27"  RTVJ: 30" ROVJ: 27"

what's RTVJ and ROVJ? you've created some new acronyms for us.. hah



Quote
INJURY HISTORY: I have the Osgood Schlatter's Disease in my left knee but does not bother me much.

TRAINING HISTORY & ACHIEVEMENTS: I've done, inconsistently, VJB for the past 5 months and again around 5 inches.

damn very nice with the vjb gains.



Quote
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I have 235lbs 1rm squat, 270lbs of deadlift

those are good lifts already for your bodyweight, nice job getting up to those.



Quote
BRIEF OVERVIEW OF CURRENT DIET: I eat when I'm hungry. I learned from my  mistake that I can't gain mass while restricting my calorie intake.

ya that's pretty hard for pretty much anyone, unless they are roiding.. only way that happens is with a high protein intake and some insane volume on big compound lifts, but even then it isn't going to last long.. you always need at least maintenance kcal's.




Quote
It took its toll in my squat because I plateaud at 95kls. When I stopped that habit and I eat when I should to, I added about 10kls to my squat in three weeks or so.

ya, eating big & clean is part of getting stronger under the bar.




Quote
Dec. 28, 2010 (Tuesday)
  Just downloaded songs for me to be pumped up before I do my 1 rm as what I read in the Mind and Muscle Connection Article.

nice!! play those when you max effort jump too, that's how you build some connections.


Quote
For the past few weeks when I squat, the muscles that got sore was my quads so I will correct my form in my squat and do some glute activation before doing it. I'm very excited to proceed to my work-out! Grin

will be great to follow your progress.






Quote from: KokoyPinoy on December 28, 2010, 09:42:13 pm
Quote from: cowed77 on December 27, 2010, 11:14:11 pm
what songs would that be?

01  Sara Bareilles - Love Song
02-baby_bash-cyclone_(feat._t-pain)
02-usher-yeah_feat._lil_jon_and_ludacris-cbm
03  Sean Kingston - Take You There
03-mudvayne-happy-h8me
03-soulja_boy-supaman_(crank_dat_soulja_boy)-TapeDown.Com
05 - Work It
06  Aly And Aj - Like Whoa
06-soulja_boy-crank_dat_dance-TapeDown.Com
Flo Rida ft. T-Pain - Get Low
Thousand Foot Krutch - 07 - Move
Thousand Foot Krutch - 09 - Go Grin

Quote from: bedouindunker on December 28, 2010, 07:09:41 pm


hey man!

are you here in the phils? or in the states?



I'm in the Philippines. Why man?

December 29, 2010 Wednesday
I had not time to do core workout of the VF 2.0 cause I need to attend a program in our church. So i'll need to move the core work-outs by a day.
My Lower leg didn't get sore when I woke up this morning. Maybe it will get sore later this afternoon. But I feel I targeted my glutes when I did the squats so I'm very satisfied.

i only know a few songs on that playlist looool.

peace man, keep posting those workouts look forward to see you making gains@!$

Wow! Shocked I admire your patience and dedication in replying to us athlete, Andrew! Can't think of how you find time doing so?! And you are even doing it for free?!  headbang Your cool and awesome!  I deeply appreciate your help. headbang
Quote
what's RTVJ and ROVJ? you've created some new acronyms for us.. hah
Sorry I don't know how to make an acronym for Running two legged jump and running one legged jump. Grin

Quote
ya that's pretty hard for pretty much anyone, unless they are roiding.. only way that happens is with a high protein intake and some insane volume on big compound lifts, but even then it isn't going to last long.. you always need at least maintenance kcal's.
What do you mean by maintenance of kcal?


Thanks again!!
« Last Edit: December 30, 2010, 06:04:37 am by KokoyPinoy » Logged
Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5
adarqui
Administrator
Hero Member
*****
Posts: 14979


im da bess mayne.


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« Reply #12 on: December 30, 2010, 09:19:22 pm »
0

Quote from: KokoyPinoy on December 30, 2010, 06:02:00 am
Quote from: bedouindunker on December 30, 2010, 03:30:20 am

go get that shit pare...

go get it...

i hope i can study in UP someday... lol.

lets try out for UP this march...

nothing to lose naman...

Salamat! Thank you Pre! I'll try to join the try-outs next season Smiley
Quote from: adarqui on December 30, 2010, 03:15:49 am
Quote from: KokoyPinoy on December 27, 2010, 10:23:25 pm
Hello! Just started to create a journal.

nice! officially welcomed to the journals section ;0


Quote
I've already done the first two weeks of Beginner's Workout or the VertFreak.

cool! hope it goes good for you.


Quote
AGE:17

HEIGHT:6 feet

WEIGHT:71.5 kls

CURRENT ABILITY: I have SVJ: 27"  RTVJ: 30" ROVJ: 27"

what's RTVJ and ROVJ? you've created some new acronyms for us.. hah



Quote
INJURY HISTORY: I have the Osgood Schlatter's Disease in my left knee but does not bother me much.

TRAINING HISTORY & ACHIEVEMENTS: I've done, inconsistently, VJB for the past 5 months and again around 5 inches.

damn very nice with the vjb gains.



Quote
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I have 235lbs 1rm squat, 270lbs of deadlift

those are good lifts already for your bodyweight, nice job getting up to those.



Quote
BRIEF OVERVIEW OF CURRENT DIET: I eat when I'm hungry. I learned from my  mistake that I can't gain mass while restricting my calorie intake.

ya that's pretty hard for pretty much anyone, unless they are roiding.. only way that happens is with a high protein intake and some insane volume on big compound lifts, but even then it isn't going to last long.. you always need at least maintenance kcal's.




Quote
It took its toll in my squat because I plateaud at 95kls. When I stopped that habit and I eat when I should to, I added about 10kls to my squat in three weeks or so.

ya, eating big & clean is part of getting stronger under the bar.




Quote
Dec. 28, 2010 (Tuesday)
  Just downloaded songs for me to be pumped up before I do my 1 rm as what I read in the Mind and Muscle Connection Article.

nice!! play those when you max effort jump too, that's how you build some connections.


Quote
For the past few weeks when I squat, the muscles that got sore was my quads so I will correct my form in my squat and do some glute activation before doing it. I'm very excited to proceed to my work-out! Grin

will be great to follow your progress.






Quote from: KokoyPinoy on December 28, 2010, 09:42:13 pm
Quote from: cowed77 on December 27, 2010, 11:14:11 pm
what songs would that be?

01  Sara Bareilles - Love Song
02-baby_bash-cyclone_(feat._t-pain)
02-usher-yeah_feat._lil_jon_and_ludacris-cbm
03  Sean Kingston - Take You There
03-mudvayne-happy-h8me
03-soulja_boy-supaman_(crank_dat_soulja_boy)-TapeDown.Com
05 - Work It
06  Aly And Aj - Like Whoa
06-soulja_boy-crank_dat_dance-TapeDown.Com
Flo Rida ft. T-Pain - Get Low
Thousand Foot Krutch - 07 - Move
Thousand Foot Krutch - 09 - Go Grin

Quote from: bedouindunker on December 28, 2010, 07:09:41 pm


hey man!

are you here in the phils? or in the states?



I'm in the Philippines. Why man?

December 29, 2010 Wednesday
I had not time to do core workout of the VF 2.0 cause I need to attend a program in our church. So i'll need to move the core work-outs by a day.
My Lower leg didn't get sore when I woke up this morning. Maybe it will get sore later this afternoon. But I feel I targeted my glutes when I did the squats so I'm very satisfied.

i only know a few songs on that playlist looool.

peace man, keep posting those workouts look forward to see you making gains@!$

Wow! Shocked I admire your patience and dedication in replying to us athlete, Andrew! Can't think of how you find time doing so?! And you are even doing it for free?!  headbang Your cool and awesome!  I deeply appreciate your help. headbang

well i'm home alot because i take care of my grandpa currently, he needs 24hour assistance.

thanks for calling me cool and awesome, thanks for the compliment, very much appreciated  headbang


Quote
Quote
what's RTVJ and ROVJ? you've created some new acronyms for us.. hah
Sorry I don't know how to make an acronym for Running two legged jump and running one legged jump. Grin

np

DLRVJ = double leg running vert
SLRVJ = single...

Smiley

Quote
Quote
ya that's pretty hard for pretty much anyone, unless they are roiding.. only way that happens is with a high protein intake and some insane volume on big compound lifts, but even then it isn't going to last long.. you always need at least maintenance kcal's.
What do you mean by maintenance of kcal?

maintenance kcal, ie, maintenance calories.. you need to at least "eat enough calories to balance out how much energy you expend daily", if expenditure is greater than intake, then ya, it's pretty hard to put on mass.. on the flip side, you don't really need significant EXCESS calorie intake to build muscle, you just need maintenance or slightly over, no need to "dirty bulk".


Quote
Thanks again!!

no problem!!
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
KokoyPinoy
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« Reply #13 on: December 30, 2010, 10:19:53 pm »
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maintenance kcal, ie, maintenance calories.. you need to at least "eat enough calories to balance out how much energy you expend daily", if expenditure is greater than intake, then ya, it's pretty hard to put on mass.. on the flip side, you don't really need significant EXCESS calorie intake to build muscle, you just need maintenance or slightly over, no need to "dirty bulk".

What are the methods an/or techniques to measure how much I expend and how much I should take?? Roll Eyes
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Lont term:
175klsx2
Jump Snatch 75kls x 1

Short term before Peaking.
130kls x5
adarqui
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im da bess mayne.


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« Reply #14 on: December 31, 2010, 03:21:12 am »
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Quote from: KokoyPinoy on December 30, 2010, 10:19:53 pm
Quote
maintenance kcal, ie, maintenance calories.. you need to at least "eat enough calories to balance out how much energy you expend daily", if expenditure is greater than intake, then ya, it's pretty hard to put on mass.. on the flip side, you don't really need significant EXCESS calorie intake to build muscle, you just need maintenance or slightly over, no need to "dirty bulk".

What are the methods an/or techniques to measure how much I expend and how much I should take?? Roll Eyes

well you could count calories based on serving sizes, weigh food, or just look at the scale daily, after taking a dump.. i go with option #3.. for example, after an intense training day, you don't want to way less the next morning than you have the last 3-4 days etc.. so just keep track of your weight in the morning, if you do, you have to force some extra food down to make up the deficit.. if you count calories it gets pretty OCD (obsessive compulsive) and isn't any more effective.

just make sure in the morning/after workouts you are getting in a good amount of protein, carbs + protein especially after workouts.

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
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