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Author Topic: Loopie's Log  (Read 6120 times)
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adarqui
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« Reply #15 on: December 17, 2010, 02:32:46 am »
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Quote from: LoopieMclooperson on December 15, 2010, 10:47:23 pm
Quote from: adarqui on December 14, 2010, 03:25:08 am
short sprints make you *human* Smiley get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

Sprints feel good. I plan on hitting some thursday night. definately one of the missing links!

Comeback road is hard, but I feel a little better everyday.

nice man, sure is, but keep it up.

glad you're incorporating the sprints now.
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
LoopieMclooperson
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« Reply #16 on: December 17, 2010, 09:37:51 pm »
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12/17/10 Fri

Dynamic warm up

Jump rope 5 min

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
5 x 225
5 x 235
2 x 4 x 235

barbell lunge 135#
3 x 7

ham curl 100#
4 x 10

seated toe raisers 45#
4 x 12

reverse hyper BW +20
3 x 10

static streching and out. no sprints tonight  Cry
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
LoopieMclooperson
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« Reply #17 on: December 19, 2010, 09:16:11 pm »
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12/19/10 Sun

dynamic warm up

sprints 85-90%
3 x 3 x 30 yards

treadmill 25 mins
5.0 mph 5.0 incline
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
LoopieMclooperson
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« Reply #18 on: December 20, 2010, 09:31:45 pm »
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12/20/10 Mon

Dynamic warm up

jump rope 5 min

depth drops 24"
3 x 6

Squat
5 x 135
5 x 185
4 x 5 x 225

Bulgarian split squat 20# db's
3 x 8

ham curl 100#
4 x 8

seated toe raisers
4 x 12

reverse hyper BW+10
4 x 12

Treadmill 15 mins
3.5 inline 4.0 mph
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
LoopieMclooperson
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« Reply #19 on: December 23, 2010, 10:43:53 pm »
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12/23/10 Thur

Lack of sleep going into this workout about 9 hours sleep total last two nights.

dynamic warm up

pogo hops
3 x 5

on box jumps 24"
3 x 6

depth drops 24"
3 x 6

Squats
5 x 135
5 x 185
2 x 225
2 x 245
1 x 265
295 unrack hold 10 seconds
missed 275 (no focus)
feels good to get heavy weight on my back even if I can't lift it.

Power cleans to ease frustration of missed PR tie on squats.
3 x 135
3 x 145
1 x 155
1 x 165 new PR

Bench press
5 x 135
5 x 185
2 x 5 x 205

cable row 100#
4 x 10

+ ab and core punishment.

still need more cardio. I'm out of shape and can really feel it on multiple reps in weight room. bright side I'm down about 3 pounds in the past 3 weeks.

ready to move into some MSEM sets in the coming workouts. any ideas on best way to implement?
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
adarqui
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« Reply #20 on: December 24, 2010, 04:06:05 am »
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ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man
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
LoopieMclooperson
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« Reply #21 on: December 24, 2010, 11:25:06 am »
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Quote from: adarqui on December 24, 2010, 04:06:05 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
adarqui
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« Reply #22 on: December 25, 2010, 02:34:52 am »
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Quote from: LoopieMclooperson on December 24, 2010, 11:25:06 am
Quote from: adarqui on December 24, 2010, 04:06:05 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?



np man, ya, REA squat, jump squat, or oly lifts.. whatever you're most proficient at.. if you havn't done much REA squatting, i'd go with jump squatting, it's the most simple power exercise to perform.. if you're proficient in oly's, i'd go hang snatch etc, a la lance's recommendations..

for REA & jump squat you're looking at: 5 x 3, ~2min rest between sets

for oly's you could use a variety of sets/reps, but something similar to the above, 5 x 2-3 etc.

peace man
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
LoopieMclooperson
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« Reply #23 on: December 27, 2010, 09:13:11 pm »
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12/27/10 Mon

trashed after holiday, feel weak and fat (like a lady).
heres the workout:

dynamic warm up

jump rope 5 min

on box jumps 24"
2 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
5 x 135
5 x 185
2 x 225
5 x 235
3 x 3 x 235

ham curl 105#
4 x 10

seated toe raiser 45#
4 x 12

reverse hyper BW +10
4 x 12

ab and core circuit

treadmill 20 min
4.7 mph 3.0 incline

static stretching and out
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
LoopieMclooperson
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« Reply #24 on: December 31, 2010, 04:14:56 pm »
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12/31/10 Fri

BW=180.2 almost back in the 170's

dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way!
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
adarqui
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« Reply #25 on: January 01, 2011, 03:48:33 pm »
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Quote from: LoopieMclooperson on December 31, 2010, 04:14:56 pm
12/31/10 Fri

BW=180.2 almost back in the 170's

nice!



Quote
dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way!

sick Smiley

go anywhere from 80-90% on MSEM, and 50-60% on MEBM.. the 20 rep squat set should be a little lighter initially to get used to it.

pc
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
LoopieMclooperson
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« Reply #26 on: January 01, 2011, 11:47:15 pm »
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1/1/11 Sat

treadmill 30min
5.0 incline 4.5mph

bench press
6 x 135
3 x 5 x 205
 
pull ups BW
10,10,8

inverted rows BW
3 x 10

dips BW
3 x 20

hang clean and press 95#
3 x 8
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
LoopieMclooperson
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« Reply #27 on: January 03, 2011, 09:17:23 pm »
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1/3/11 Mon

BW=181.2

pogo hops
3 x 8

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
3 x 135
3 x 185
2 x 225
8 x 245 MSEM
6 X 245 MSEM
20 X 135 MEBM

Felt great after workout. ran last couple of nights on treadmill, starting to get cardio back.
Plan to play some pick-up ball tomorrow night and get some ME jumps and see were my progress is.
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
LoopieMclooperson
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« Reply #28 on: January 05, 2011, 12:00:00 am »
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1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.
Logged
5'10"- 170lbs - 32 yrs - reach - 7'6" (90") - 27.5" SVJ - 31" RVJ - 275# Full squat
Progress Tracker - http://www.adarq.org/forum/progress-journals-experimental-routines/loopie's-log/
adarqui
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« Reply #29 on: January 05, 2011, 03:25:38 am »
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Quote from: LoopieMclooperson on January 05, 2011, 12:00:00 am
1/4/11 Tues

Played b-ball about 2.5 hours. 1st time in over a year. I love and miss sports. Still feeling the MEBM even with the light weight. drank a rockstar on the way out, which was a bad idea. I really feel the caffine. even with the fatique got some easy 30" jumps. ( finger tips level with rim )
I would probably feel the STIM from monday if I played on wednesday, but not an option. oh well.
Couple more pounds off, better condtioning and some more weight on my back and I am going to hit some PR's in the next two months. good shit.

cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc
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
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