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Author Topic: NineTwoFive's Journal  (Read 2360 times)
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NineTwoFive
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« on: December 25, 2010, 10:58:45 pm »
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CURRENT GOALS
Short Term
by 12.31.11:
Squat: 225 lbs
Bench Press: 150 lbs
DLRVJ: 32"

Long Term
by 8.17.12:
Squat: 295 lbs
Bench Press: 185 lbs
DLRVJ: 40"

New Training 9.19.11:
http://www.adarq.org/forum/progress-journals-experimental-routines/ninetwofive's-journal/82/
« Last Edit: September 20, 2011, 05:53:01 pm by NineTwoFive » Logged
adarqui
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« Reply #1 on: December 26, 2010, 03:55:10 am »
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will reply tomorrow!
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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
NineTwoFive
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« Reply #2 on: December 26, 2010, 06:48:39 pm »
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12.26.10
Squats:
Warmup set - 95lbs x 8 paused at parallel
Work load - 105lbs x7x5. Hit about an inch or two below parallel.
- 135lbs x3. Could've pushed 4th or 5th rep.

GHR w/25lbs. 4x12
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adarqui
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« Reply #3 on: December 27, 2010, 03:11:11 am »
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welcome mang!


Quote from: NineTwoFive on December 25, 2010, 10:58:45 pm
AGE: 14

HEIGHT: 5'6"

WEIGHT: 120-123. Depends on my days activity and fluid intake.

SLEEP SCHEDULE: 8.5-9 hours a night.

BODY TYPE: Skinny - I don't know if skinny and lean are the same thing. Because I would guess I am only about 8% body fat. And not weak.

GOALS: Get quicker, jump higher. Put on more muscle mass.

CURRENT ABILITY: I would rate my quickness and speed a 8/10. My vertical is alright... ~20 inches, last time I measured it was about 5 months ago (19 inches then).

what's 8/10 ? i'm confused by that, never heard of someone rating their quickness/speed that way hehe.. do you have any numbers? any tested numbers? like later shuttle, 3/4th sprint, 40 yard dash, etc?



Quote
INJURY HISTORY: I have Osgood Schlatters disease. Not an issue if I ice my knees after an intense workout.

had the same thing at your age, it sucked, but ya I just iced every time after working out, made it bearable to work through it.



Quote
TRAINING HISTORY & ACHIEVEMENTS: I just started to train seriously. I trained on/off in the past.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Basketball practice 5x a week for 2 hours.

BRIEF OVERVIEW OF CURRENT DIET: My current diet isn't too bad. I try to eat as clean as I can. I eat pretty well for a kid my age.

IMPORTANT ACTIVITIES: School, basketball games and practice.


I wanted to start an online journal because I wanted to keep track of my progress and learn along the way.
1st entry in this journal will hopefully be tomorrow! Smiley








Quote from: NineTwoFive on December 26, 2010, 06:48:39 pm
12.26.10
Squats:
Warmup set - 95lbs x 8 paused at parallel
Work load - 105lbs x7x5. Hit about an inch or two below parallel.
- 135lbs x3. Could've pushed 4th or 5th rep.

GHR w/25lbs. 4x12

that's a VERY nice session, what's your training template like?
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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
NineTwoFive
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« Reply #4 on: December 27, 2010, 11:17:51 am »
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Don't have any numbers yet. The only thing I have ever tested has been my vertical.
I don't really have any workout template. I am focusing on improving my squat and strengthening my core. Trying to give myself a good foundation.
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NineTwoFive
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« Reply #5 on: December 28, 2010, 10:50:15 am »
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12.28.10
I felt good today, wasn't sore at all, so I decided to workout. My legs weren't sore from my last session.

4x15 yards walking lunges w/25lbs

GHR 4x15 w/25lbs

Squats - 115x6x4
135x4x2

Pretty good workout. Did Squats last because I wanted to fatigue my muscles to see if they will get sore. My Quads/Glutes never get sore from squatting.
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NineTwoFive
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« Reply #6 on: January 01, 2011, 02:20:58 pm »
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1.1.11

Weight: 124lbs

Warmup:
 - 10 minutes on stationary bike
*This made me feel great. For some reason this makes me feel refreshed and ready to go. Going to continue doing this.

Workload:
 - Squats
[bar x10][95x10][95x8][105x8][115x8][125x2x8][135x6]
[145x1]
[155x2x1]
[160x1] 
*Great way to start the new year, with a PR!

 - Pull-ups
3x max; Go until failure on each set.
*In between the sets I just grabbed the bar and hung. It felt good to release the tension in my back from all the squats.

 - Push-ups
3x max
1. 17
2. 15
3. 18

 - Sit-ups
3x max
1. 53
2. 50
3. 55

*This is the best workout I have had. Hopefully this can continue through the rest of the year and make some big gains.
*I'm gonna keep using this template in all my sessions. Just try and increase my numbers and get stronger.
*Just gonna do strength work for a while. No plyos.

HAPPY NEW YEAR!!
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adarqui
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« Reply #7 on: January 08, 2011, 04:32:42 pm »
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Quote from: NineTwoFive on January 01, 2011, 02:20:58 pm
1.1.11

Weight: 124lbs

Warmup:
 - 10 minutes on stationary bike
*This made me feel great. For some reason this makes me feel refreshed and ready to go. Going to continue doing this.

Workload:
 - Squats
[bar x10][95x10][95x8][105x8][115x8][125x2x8][135x6]
[145x1]
[155x2x1]
[160x1] 
*Great way to start the new year, with a PR!

congrats man!!




Quote
- Pull-ups
3x max; Go until failure on each set.
*In between the sets I just grabbed the bar and hung. It felt good to release the tension in my back from all the squats.

ya i love that too, i actually strained a rib once like that though it was so weird.. hurt for 1+ weeks lol.




Quote
- Push-ups
3x max
1. 17
2. 15
3. 18

 - Sit-ups
3x max
1. 53
2. 50
3. 55

*This is the best workout I have had. Hopefully this can continue through the rest of the year and make some big gains.
*I'm gonna keep using this template in all my sessions. Just try and increase my numbers and get stronger.
*Just gonna do strength work for a while. No plyos.

HAPPY NEW YEAR!!

happy new year man, great way to start it off.

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
NineTwoFive
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« Reply #8 on: January 09, 2011, 12:35:56 am »
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1.8.11
Weight: 124lbs

Squats - [bar, 95 x 10][105,115,125 x 8]
              [135x4x6] - I want to work my way up to 6 sets then increase weight.
              [145,155,160 x 1]
I didn't get to do pull-ups, push-ups or sit-ups today. Really short on time. I don't think it is gonna make much of a difference. I think I might cut them out and do them whenever I feel like it. I also want to start power cleaning. Need to get the form down though.
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NineTwoFive
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« Reply #9 on: January 15, 2011, 01:39:51 pm »
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1.15.11
Weight: 124.5
Squats -

Warmup sets - [bar x 10][95,115,125 x 4][135,155 x 2]

Work set - [135 x 5 x 6]


Completed one more set then I did last week with the 135. Hopefully in the next week or two I will be able to complete 6x6.
Once I can complete 6x6 with 135 I will test my 1RM and bump the weight up accordingly.
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NineTwoFive
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« Reply #10 on: January 29, 2011, 10:57:19 am »
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1.29.11
Weight - 124lbs

Pullups - 3 x max

Squats - [65 x 5][95 x 4][120 x 2][135 x 5 x 5]

Upright Rows - 65 x 3 x 12

Bench Press - 65 x 3 x 8

Decline Press - [90 x 3 x 6][50 x 1 x 20]
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NineTwoFive
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« Reply #11 on: February 01, 2011, 06:01:08 pm »
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2.1.11
Weight - 124lbs

Squats - [65 x 5][95 x 4][120 x 2][135 x 5 x 5]

Upright Rows - 65 x 3 x 12

Bench Press - 75 x 3 x 8

Decline Press - [90 x 3 x 6][50 x 1 x 20]
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NineTwoFive
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« Reply #12 on: February 11, 2011, 07:42:42 pm »
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2.10.11
Weight - 125lbs

Squats - [65 x 5][95 x 4][120 x 2][135 x 5 x 5]
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adarqui
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« Reply #13 on: February 14, 2011, 07:09:25 pm »
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whatsup man, good progress on squat, seems you have been progressing it, but why such low weightroom frequency? you train at a pretty low frequency, if you got in two sessions per week of lower/upper combined workout, i'd imagine you would make even more gains.

ie, in your case specifically

session:
- Squat
- Bench Press
- Upright Rows + calf raise superset
- Decline Press + ham/glute superset
- pullups

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=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
NineTwoFive
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« Reply #14 on: February 14, 2011, 10:27:15 pm »
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2.14.11
Weight - 125lbs

Squats - [65 x 5][95 x 4][120 x 2][135 x 2 x 5] F**K! pissed

GHR - 3 x 12 w/25lb plate

*I could only make 2 sets of my 5x5 set/rep scheme. It was even hard to complete all the work I did.
*I'm gonna deload for 1-2 weeks and let my body fully recover.

Quote from: adarqui on February 14, 2011, 07:09:25 pm
whatsup man, good progress on squat, seems you have been progressing it, but why such low weightroom frequency? you train at a pretty low frequency, if you got in two sessions per week of lower/upper combined workout, i'd imagine you would make even more gains.

I have either have basketball practice or game at 7pm Monday-Friday. But season is about to end so I can hit the weight room really hard for the next month or two until I start playing with my AAU team.
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