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lukasvv
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« Reply #15 on: May 02, 2010, 01:48:27 pm » |
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Upper body/core workout 2/5/2010 Hanging leg raises: 3x10 One arm pushups, hands elevated: 3x8 / side Planks with hands in front on a pretty flat soccer ball: 4x20 seconds. They were VERY hard and challenging, way harder than with 45 sec. with 30 kg on my back... Pullups: 3x6 L-sit: 2x20 sec Pushups with elevated legs: 3x15 My glutes are very, very sore today from yesterday's workout. They are the only muscles that are sore actually, but I don't think that's a bad thing:)
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adarqui
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« Reply #16 on: May 02, 2010, 01:54:35 pm » |
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Upper body/core workout 2/5/2010
Hanging leg raises: 3x10
One arm pushups, hands elevated: 3x8 / side
Planks with hands in front on a pretty flat soccer ball: 4x20 seconds. They were VERY hard and challenging, way harder than with 45 sec. with 30 kg on my back...
Pullups: 3x6
L-sit: 2x20 sec
Pushups with elevated legs: 3x15
My glutes are very, very sore today from yesterday's workout. They are the only muscles that are sore actually, but I don't think that's a bad thing:)
nice, yup that's a good thing. |
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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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lukasvv
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« Reply #17 on: May 08, 2010, 11:49:30 am » |
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So my wisdom teeth are removed, I haven't had much pain actually, no bleeding, no swollen cheeks so that's good:) . But I decided to keep the week off so I could recover a bit. Off season week 2 8/5/10: Workout BMorning:Depth jumps: 4x5, moderate box. The box is only 18 inches, but I still jump lower than when I perform a normal SVJ... Rythmic lunge jumps: 4x10 /leg RVJ's: 4x5 I decided to substitute the rim jumps with RVJ's, so I practice the actual movement a bit more... Afternoon:Core/glute activation Squat: 4x5, 95 kg RDL: 2x5 110 kg, 2x5 100 kg. Suffering from my grip again.. However, I bought weightlifting straps after today's workout  Jump squat: 4x10, empty bar Decline situps: 1x20 10 kg, 3x15 14 kg Cable woodchoppers: 3x10/side, 30 kg Hanging leg raises: 3x8 The workout was quite good today, only the RDL's weren't.. But now I have straps, I hope it will be better:) |
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adarqui
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« Reply #18 on: May 08, 2010, 02:26:14 pm » |
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So my wisdom teeth are removed, I haven't had much pain actually, no bleeding, no swollen cheeks so that's good:) . But I decided to keep the week off so I could recover a bit. Off season week 2 8/5/10: Workout BMorning:Depth jumps: 4x5, moderate box. The box is only 18 inches, but I still jump lower than when I perform a normal SVJ... Rythmic lunge jumps: 4x10 /leg RVJ's: 4x5 I decided to substitute the rim jumps with RVJ's, so I practice the actual movement a bit more... Afternoon:Core/glute activation Squat: 4x5, 95 kg RDL: 2x5 110 kg, 2x5 100 kg. Suffering from my grip again.. However, I bought weightlifting straps after today's workout Jump squat: 4x10, empty bar Decline situps: 1x20 10 kg, 3x15 14 kg Cable woodchoppers: 3x10/side, 30 kg Hanging leg raises: 3x8 The workout was quite good today, only the RDL's weren't.. But now I have straps, I hope it will be better:) nice wo mang. how long have you been doing the low box dj's ? i've seen people get to SVJ or above pretty quick, like a month or so. 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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lukasvv
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« Reply #19 on: May 09, 2010, 06:40:10 am » |
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nice wo mang.
how long have you been doing the low box dj's ? i've seen people get to SVJ or above pretty quick, like a month or so.
peace Well, only a couple of weeks.. So I've still some time to improve:) |
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lukasvv
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« Reply #20 on: May 12, 2010, 08:29:29 am » |
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I bruised my knee yesterday, went to the doc today and he said I should take a week or 2 off from fitness... Well, whether it's one week or three weeks, I'm just going to rest until I don't feel any pain anymore in my knee, and then start off slowly again: I really don't want any serious knee injuries because I started training again too early. |
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adarqui
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« Reply #21 on: May 12, 2010, 08:39:06 am » |
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I bruised my knee yesterday, went to the doc today and he said I should take a week or 2 off from fitness... Well, whether it's one week or three weeks, I'm just going to rest until I don't feel any pain anymore in my knee, and then start off slowly again: I really don't want any serious knee injuries because I started training again too early.
what happened to it? |
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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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lukasvv
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« Reply #22 on: May 12, 2010, 08:44:54 am » |
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Well, while playing basketball, I jumped up, someone pushed me so I jumped forward, and there was a "pile"  so I crashed against it at full speed, in air... It doesn't hurt that hard any more, only when I make a squat movement.. but it's still a bit swollen, and there's water or something in it.. Sucks! |
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adarqui
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« Reply #23 on: May 12, 2010, 08:47:05 am » |
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Well, while playing basketball, I jumped up, someone pushed me so I jumped forward, and there was a "pile" so I crashed against it at full speed, in air... It doesn't hurt that hard any more, only when I make a squat movement.. but it's still a bit swollen, and there's water or something in it.. Sucks! ah.. it's still from that incident ok.. thought it was something new.. damn sux man, ice it up good and relax. |
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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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lukasvv
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« Reply #24 on: May 12, 2010, 08:53:51 am » |
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Yeah, that's what I'm doing right now:) I'm getting tired of the forced rest I have to take.. Last week for my wisdom teeth, now my knee.. I want to train!  Certainly because my off season isn't that long.. |
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« Last Edit: May 12, 2010, 09:01:36 am by lukasvv »
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lukasvv
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« Reply #25 on: June 01, 2010, 02:00:03 pm » |
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Aah, my knee finally healed! Saturday I played some beach volleyball and that went fine (really VERY low jumping however) and yesterday we had to do long jump at school. I didn't had any pain from it, so I decided to restart training finally! I kept on doing upper body/core during my injury but I was a bit lazy with my journal so didn't really track it. I decided to restart the program because I did nothing for like 3-4 weeks. Today I lowered theweight , it was so long ago I trained.. Off season week 1 1/6/10: Workout A Core/glute activation Rythmic lunge jumps: 2x10 RVJ: 3x5. They really sucked, I wasn't coordinated at all and I jumped really low. Well it was the first time jumping in a month so maybe that's the reason. Depth jumps: 3x5, 18 inch box Some more core/glute activation Squat: 2x6 80 kg, 1x6 85 kg. I didn't feel any pain while squatting so I decided to increase the weight in the last set. 85x6 was still very easy, so I don't think I lost that much strength. RDL: 2x6 90 kg, 1x6 95 kg. Jump squats: 3x12 empty bar Cable woodchoppers: 4x10, 40 kg Decline situps: 3x15, 16 kg added weight I wasn't planning on doing an intense workout today, but after all it was pretty good, and I don't feel any pain in my knee at all so that's perfect! Up to the next workout! |
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adarqui
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« Reply #26 on: June 01, 2010, 07:06:41 pm » |
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glad you are healthy now man.. stay away from steel poles in the near future! |
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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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lukasvv
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« Reply #27 on: June 02, 2010, 05:52:10 am » |
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Yeah, no more basketball for me:p |
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lukasvv
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« Reply #28 on: June 03, 2010, 02:04:41 pm » |
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I was very sore in my quads, hams and glutes today and yesterday, probably because I didn't workout for a few weeks.. And maybe because I had to run 5km at school yesterday However, I decided to do some light stuff to speed up recovery, and core and upper body work. Workout 3/6/10
Dynamic warmup + activation RVJ: 3x5 for technique, not for height Hanging leg raises: 3x12 Crunches: 3x15 Pullups: 2x6 Pushups: 2x15 |
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« Last Edit: June 03, 2010, 02:13:56 pm by lukasvv »
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lukasvv
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« Reply #29 on: June 06, 2010, 08:33:16 am » |
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Off season Week 1 Workout 5/6/10
Warmup Rim jumps: 3x10 Rythmic lunge jumps: 3x10 Depth jumps moderate height: 3x5 Jumping was very good today, I really got up very well Warm up/ core/ glute activation Squat: 3x6, 90 kgs RDL: 3x6, 100 kg Jump squats: 3x12, empty bar Cooldown Pretty good workout today, especially the jumping part. I made some vids today for form check: RDL: http://www.youtube.com/watch?v=Y-Mk8mBu8Ug Squat: http://www.youtube.com/watch?v=v6KrIR5i8g0 |
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