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slowkidtryingtogetfast
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« on: July 25, 2011, 11:38:07 pm » |
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ADARQ.ORG ADVANCED PROGRESS TRACKERPROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible. How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERSCURRENT GOALSMAJOR PR'S/MILESTONESDAILY PHYSICAL & MENTAL STATEBODYWEIGHTDIETSORENESSACHES/INJURIESFATIGUESLEEP SCHEDULE THE PREVIOUS NIGHTANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)STRETCHING AND MYOFASCIAL RELEASEEXERCISES & SESSIONSJUMPS/DUNK SESSIONSSQUATTINGBODYWEIGHT UPPERGLUTE BRIDGESCALF RAISESWALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETCCONDITIONINGRECOVERYONE LINERS WITH EVERYTHING IN THEM- OPTIONAL 1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING1-LINE WORKOUTS
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« Last Edit: August 19, 2011, 08:05:06 pm by slowkidtryingtogetfast »
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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slowkidtryingtogetfast
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« Reply #1 on: July 26, 2011, 12:14:35 am » |
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Exercises recomended by adarq: walking lunges, ghrs, calve raises, single & double leg glute bridges, hamstring isos, sissy squats, pullups/dips/pushups/chinups/core work......... and for jumping, jumping/sprinting/low level reactive work 02:09 adarq jot that down in ur journal thanks alot man |
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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slowkidtryingtogetfast
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« Reply #2 on: July 27, 2011, 09:00:48 am » |
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Hello everyone, i want to be the best athlete and primarily training for basketball and track and get faster and jump higher are my primary goals, and so i will be measuring some stats today and uploading some vids Stats Updated ADARQ.ORG ADVANCED PROGRESS TRACKERPROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible. How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERSStay Consistent Train Like an Animal Train with Confidence Every Workout Be intense Follow a Clean Diet Do Pushups every day and Pullups and Birddogs (the real birddogs not those gay ones where everyone is moving their hips yourhips have to stay still) CURRENT GOALSStay Consistent with the Workouts (every day) Follow a clean diet Try adding 4 inches in 2 weeks (some inches from jumping form and maybe some from proper training) Drop your 200 time by 1 second in 1 month MAJOR PR'S/MILESTONESCurrent lifts Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 5 with perfect form Chinups: 1 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) DAILY PHYSICAL & MENTAL STATEa lot of energy taking glycine gives me energy BODYWEIGHT135 at 5'3 a lot of bodyfat DIETSORENESSno sorness ACHES/INJURIESleft bicep hurts when doing chinups FATIGUESLEEP SCHEDULE THE PREVIOUS NIGHT2:00 am 9 pm wake up ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)STRETCHING AND MYOFASCIAL RELEASEEXERCISES & SESSIONSWarmup session today: Jumprope. Deadlift. Weighted Lunges. JUMPS/DUNK SESSIONSSQUATTINGBODYWEIGHT UPPERGLUTE BRIDGESCALF RAISESWALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETCCONDITIONINGRECOVERYONE LINERS WITH EVERYTHING IN THEM- OPTIONAL Stay Consistent is the best goal and intensity 1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING1-LINE WORKOUTS |
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« Last Edit: July 27, 2011, 10:51:24 am by slowkidtryingtogetfast »
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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slowkidtryingtogetfast
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« Reply #3 on: July 27, 2011, 10:09:25 am » |
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This is a sprinting video done at like 85% it turned out to be really bad cuz i was wearing giant shoes and that im super slow. please help in sprinting technique. Btw this was like a 40 yard dash but i could only capture some of it. (youtube sprint starts at 20 seconds) |
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« Last Edit: August 10, 2011, 10:56:46 pm by slowkidtryingtogetfast »
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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slowkidtryingtogetfast
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« Reply #4 on: July 27, 2011, 10:52:14 am » |
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Bodyweight Workout by Slowkidtryingtogetfast every other day
1 set of Max Pushups
1 set of max glute bridges
1 set of max chin-ups
1 set of max calfraises
1 set of max weighted lunges 10 lb
Jump Rope
3 sets of max
5 highest max jumps
1 set of max bird-dogs
1 set of hip-flexor pushups
Done
Do this every other day or depending on soreness or energy levels.
Rest until ready to go on to next exercise
Each exercise to be done with max effort
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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slowkidtryingtogetfast
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« Reply #5 on: July 27, 2011, 08:01:10 pm » |
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Did alot of deadlifts, but i have to null that since i found how bad my form was. Exercises done today Chinups Grease the Groove about 10 times Max Jumps, went to the park and and jumped about 15 times also more at home and jumped alot while playing basketball. 20 jumps in total (80 to 100% effort) most were hundred 21 Basketball pickupgame (medium intensity) had a sweat going on played about 2 hours and jumped and sprinted alot. Sprints: Did 1 35-40 yard sprint 85% intensity Ball handling stuff was walking around track dribbling ball really low intensity. Soreness update: was really really tired after playing basketball and quads are mildy sore when doing any exercise tomorrow i am going to start this bodyweight workout Bodyweight Workout by Slowkidtryingtogetfast every other day
1 set of Max Pushups
1 set of max glute bridges
1 set of max chin-ups
1 set of max calfraises
1 set of max weighted lunges 10 lb
Jump Rope
3 sets of max
5 highest max jumps
1 set of max bird-dogs
1 set of hip-flexor pushups
Done
Do this every other day or depending on soreness or energy levels.
Rest until ready to go on to next exercise
Each exercise to be done with max effortI think i am going to do it in a circuit but do not know yet, the other option is to do it as each individual exercise with max effort with rest |
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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slowkidtryingtogetfast
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« Reply #6 on: July 28, 2011, 12:29:27 pm » |
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Going to start bodyweight workout in 30 mins, decided i will be doing each exercise with full intensity and not a circuit, since i will drop bodyfat when i am fasting everyday for a month in 2 days ***** will update when done with workout really sore right now*** |
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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D4
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« Reply #7 on: July 28, 2011, 12:43:32 pm » |
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Going to start bodyweight workout in 30 mins, decided i will be doing each exercise with full intensity and not a circuit, since i will drop bodyfat when i am fasting everyday for a month in 2 days
***** will update when done with workout really sore right now***
Why are you gonna fast for a month? |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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LBSS
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« Reply #8 on: July 28, 2011, 01:29:07 pm » |
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Going to start bodyweight workout in 30 mins, decided i will be doing each exercise with full intensity and not a circuit, since i will drop bodyfat when i am fasting everyday for a month in 2 days
***** will update when done with workout really sore right now***
bold section makes no sense. |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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slowkidtryingtogetfast
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« Reply #9 on: July 28, 2011, 01:34:59 pm » |
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oh sorry guys, i forgot to clarify Ineedtodunk because of my religon, i have to fast everyday for a month from sunrise to sundown no food or water and Lbss i thought i would drop bodyfat since im also going to exercise but idk now is that not neccesarily true |
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« Last Edit: July 28, 2011, 02:01:10 pm by slowkidtryingtogetfast »
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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Daballa100
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« Reply #10 on: July 28, 2011, 01:45:38 pm » |
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Going to start bodyweight workout in 30 mins, decided i will be doing each exercise with full intensity and not a circuit, since i will drop bodyfat when i am fasting everyday for a month in 2 days
***** will update when done with workout really sore right now***
bold section makes no sense. oh sorry guys, i forgot to clarigy
Ineedtodunk because of my religon, i have to fast everyday for a month from sunrise to sundown no food or water
and Lbss i thought i would drop bodyfat since im also going to exercise but idk now is that not neccesarily true
I think he meant the misplaced modifier in that post. The way you posted that it made it look like you were going to fast for a month in the timespan of 2 days, which would be impossible. I think you meant in 2 days you would start fasting for a month lol :p. Have fun with that fasting lol, I know a couple people who have to fast pretty soon too. |
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slowkidtryingtogetfast
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« Reply #11 on: July 28, 2011, 02:26:24 pm » |
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Going to start bodyweight workout in 30 mins, decided i will be doing each exercise with full intensity and not a circuit, since i will drop bodyfat when i am fasting everyday for a month in 2 days
***** will update when done with workout really sore right now***
bold section makes no sense. oh sorry guys, i forgot to clarigy
Ineedtodunk because of my religon, i have to fast everyday for a month from sunrise to sundown no food or water
and Lbss i thought i would drop bodyfat since im also going to exercise but idk now is that not neccesarily true
I think he meant the misplaced modifier in that post. The way you posted that it made it look like you were going to fast for a month in the timespan of 2 days, which would be impossible. I think you meant in 2 days you would start fasting for a month lol :p. Have fun with that fasting lol, I know a couple people who have to fast pretty soon too. Lol thanks for the clarifcation, and yeah fasting is gonna be a blast lol |
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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LBSS
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« Reply #12 on: July 29, 2011, 07:45:40 am » |
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oh sorry guys, i forgot to clarify
Ineedtodunk because of my religon, i have to fast everyday for a month from sunrise to sundown no food or water
and Lbss i thought i would drop bodyfat since im also going to exercise but idk now is that not neccesarily true
no, daballa. i knew what he meant. slowkid: whether you do things "full intensity" or in a circuit has nothing to do with fasting. also, you're 14. are you morbidly fat? if not, then what on earth are you doing going on a hardcore diet? you will never have another window for growth like the next four years of your life, unless you take steroids later on, so unless you're obese i would say don't waste your time fasting. it's impossible to train to the fullest while you're dieting. eat well and train hard and leave it at that. |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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D4
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« Reply #13 on: July 29, 2011, 08:32:50 am » |
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oh sorry guys, i forgot to clarify
Ineedtodunk because of my religon, i have to fast everyday for a month from sunrise to sundown no food or water
and Lbss i thought i would drop bodyfat since im also going to exercise but idk now is that not neccesarily true
no, daballa. i knew what he meant. slowkid: whether you do things "full intensity" or in a circuit has nothing to do with fasting. also, you're 14. are you morbidly fat? if not, then what on earth are you doing going on a hardcore diet? you will never have another window for growth like the next four years of your life, unless you take steroids later on, so unless you're obese i would say don't waste your time fasting. it's impossible to train to the fullest while you're dieting. eat well and train hard and leave it at that. I completely agree. You're body is growing taller and bigger and stronger like crazy right now. Take full advantage of it, by eating a lot. I don't mean eat like shit and 5000 calories a day and get fat. Eat a LOT though, and workout hard. However, if it is for a religious reason, I completely understand and good luck with that. But when your fasting stops, start eating a lot lol |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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slowkidtryingtogetfast
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« Reply #14 on: July 29, 2011, 07:27:46 pm » |
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oh sorry guys, i forgot to clarify
Ineedtodunk because of my religon, i have to fast everyday for a month from sunrise to sundown no food or water
and Lbss i thought i would drop bodyfat since im also going to exercise but idk now is that not neccesarily true
no, daballa. i knew what he meant. slowkid: whether you do things "full intensity" or in a circuit has nothing to do with fasting. also, you're 14. are you morbidly fat? if not, then what on earth are you doing going on a hardcore diet? you will never have another window for growth like the next four years of your life, unless you take steroids later on, so unless you're obese i would say don't waste your time fasting. it's impossible to train to the fullest while you're dieting. eat well and train hard and leave it at that. Lol its not my choice i know im not morbidly fat, but it is for religon lol. |
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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