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adarqui
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« Reply #15 on: November 06, 2010, 02:57:31 pm » |
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did some jumping, and phone fell out of my pocket and the screens fcked up...not telling parents till sunday 11:00 PM  shorts with deep pockets ftw..  anyways, time to get myself up to date on workouts:
Did Plyo's A on Tuesday.
Wednesday 11/3/10 (Week 8, Day 1)
Push Press: (95x1) 75 lbs x 12, 6, 6
-no PR; weak overall
Pullups: 10, 5, 4
-weak again
Dips: 12, 6, 4
-pretty good
DB Side Raise: 3x? with 12.5 lbs
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Thursday 11/4/10
Jump Snatch: 2x4 with 45 lbs
-baddd
Hang Clean: 4x3 with 65 lbs
-hella fun, gonna use more weight now I got form down
GHR: 2x5
-HAMSTRING HURT LIKE [bleep]
Seated Calf Raise: 115 lbs, 2x18
-decent
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Plyo's B today
damn you dropped off major on the push-press/pullups/dips sets, after the first set, how much rest you getting between sets/exercises? 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=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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StuckInTheAir
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« Reply #16 on: November 06, 2010, 05:00:02 pm » |
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damn you dropped off major on the push-press/pullups/dips sets, after the first set, how much rest you getting between sets/exercises?
pc
45 second rest btwn sets, like planned |
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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StuckInTheAir
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« Reply #17 on: November 07, 2010, 07:21:56 pm » |
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Saturday 11/7/10 (Week 8, Day 3)Had friends at the gym this day, one who's a football lineman, and the other two 6'+, and I found that I'm close to them or beating them in upper body strength to bodyweight ratios-DAMN Except for the lineman, of course. Bench Press: (100 lbs PR*) 75lbs, 3x10 (HIT 100! @#$%^&) Standing BB Curls: 40 lbs, 3x12 (getting easy now, gonna start using the bar) Bent-Over BB Rows: 50 lbs, 1x8 (horrible, gonna switch back to DB Rows) DB Side Raise: 12.5 lbs, 4x? Weighted Planks: 45 lbs, 2x:45 Side Incline Planks: 10 lbs, 1x1:00 DID NOT follow the 45 sec RP today --- Sunday 11/8/10 (Week 8, Day 4GREAT day today Squats: (195 lbs PR* (+10)) 165 lbs, 10x1 with 30s rests (hugeass PR) Romanian DL: 135 lbs, 3x5 (lower back sore as hell, and I'm gonna keep this non-rest pause, works better) Glute Ham Raise: 2x5 (all natural  done without ghr machine, as always) Lunges: 105 lbs PR*, 2x6 Lateral Calf Raise: 280 lbs*, 2x18 Weighted Planks: 45 lbs, 1x:45) MTS Chair Crunch: 30 lbs, 2x10 (abs are hurting) --- plyo's B tomorrow, pc
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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adarqui
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« Reply #18 on: November 08, 2010, 03:48:31 am » |
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Saturday 11/7/10 (Week 8, Day 3)
Had friends at the gym this day, one who's a football lineman, and the other two 6'+, and I found that I'm close to them or beating them in upper body strength to bodyweight ratios-DAMN
Except for the lineman, of course.
nice Bench Press: (100 lbs PR*) 75lbs, 3x10 (HIT 100! @#$%^&) Standing BB Curls: 40 lbs, 3x12 (getting easy now, gonna start using the bar) Bent-Over BB Rows: 50 lbs, 1x8 (horrible, gonna switch back to DB Rows) DB Side Raise: 12.5 lbs, 4x? Weighted Planks: 45 lbs, 2x:45 Side Incline Planks: 10 lbs, 1x1:00 DID NOT follow the 45 sec RP today --- Sunday 11/8/10 (Week 8, Day 4GREAT day today Squats: (195 lbs PR* (+10)) 165 lbs, 10x1 with 30s rests (hugeass PR) Romanian DL: 135 lbs, 3x5 (lower back sore as hell, and I'm gonna keep this non-rest pause, works better) Glute Ham Raise: 2x5 (all natural done without ghr machine, as always) Lunges: 105 lbs PR*, 2x6 Lateral Calf Raise: 280 lbs*, 2x18 Weighted Planks: 45 lbs, 1x:45) MTS Chair Crunch: 30 lbs, 2x10 (abs are hurting) --- plyo's B tomorrow, pc tons of PR's in here, good work stuck. |
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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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StuckInTheAir
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« Reply #19 on: November 12, 2010, 06:55:38 pm » |
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11/11/10 (Week 9, Day 1)Push Press: (95x1) (75 x 10,5,4 w/45 sec rests) (bad, looks like I'm stuck at 95, I think military press might be more helpful) Pullups: (10,6,5 at bodyweight) Dips: (8,5,3 at bodyweight) Core Workhad to leave early, so small workout ----- 11/12/10 (Week 9, Day 2)Jump Snatch: 2x4 with 55 lbs (got a video) Hang Clean: 3x4 with 65 lbs (got a video) Lunges: 3x 105 lbs: (10,8), (10,8), (8,8) (big improvement) Natural GHR: 3x 7,5,5 with full rest (got a video) Calf Raises: 3x? with 105 lbs High Rep Leg Curls: 1x20 Weighted Planks: 2x:30 with 45 lbs (weak) Side Incline Planks: 1x:45 with 10 lbs (weak) tired as hell, did form shooting(got a video), gonna do some dribbling, and then plyo's will upload all video's tomorrow so you guys can critique BW now: 116.6 lbs- thats good -----
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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adarqui
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« Reply #20 on: November 13, 2010, 01:16:55 am » |
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11/11/10 (Week 9, Day 1)
Push Press: (95x1) (75 x 10,5,4 w/45 sec rests) (bad, looks like I'm stuck at 95, I think military press might be more helpful)
Pullups: (10,6,5 at bodyweight)
Dips: (8,5,3 at bodyweight)
Core Work
had to leave early, so small workout
not trying to change your program, but, if every time you do pushpress you use that protocol, it'll be kind of tough to improve.. something with more rest would lead to more improvement, ie, hit a heavy single then go 4 x 8 with 3min rest.. but that's way different, regardless, you're getting stronger on pretty much all of your other upper body lifts so, eventually it'll carry over if you keep training push press the way you are. 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=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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StuckInTheAir
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« Reply #21 on: November 17, 2010, 10:31:50 pm » |
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11/11/10 (Week 9, Day 1)
Push Press: (95x1) (70 x 10,5,4 w/45 sec rests) (bad, looks like I'm stuck at 95, I think military press might be more helpful)
Pullups: (10,6,5 at bodyweight)
Dips: (8,5,3 at bodyweight)
Core Work
had to leave early, so small workout
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11/12/10 (Week 9, Day 2)
Jump Snatch: 2x4 with 55 lbs (got a video)
Hang Clean: 3x4 with 65 lbs (got a video)
Lunges: 3x 105 lbs: (10,8), (10,8), (8,8) (big improvement)
Natural GHR: 3x 7,5,5 with full rest (got a video)
Calf Raises: 3x? with 105 lbs
High Rep Leg Curls: 1x20
Weighted Planks: 2x:30 with 45 lbs (weak)
Side Incline Planks: 1x:45 with 10 lbs (weak)
tired as hell, did form shooting(got a video), gonna do some dribbling, and then plyo's
will upload all video's tomorrow so you guys can critique
BW now: 116.6 lbs- thats good
-----
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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StuckInTheAir
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« Reply #22 on: November 17, 2010, 10:45:07 pm » |
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1. All my Push Press numbers saying 75 lbs were wrong...it was 70 lbs- I edited the posts 2. I missed plyo's yesterday, doing it today (hopefully ) --- 11/15/10 (Week 9, Days 3&4 SUPERDAY)Bench Press: 75 lbs-10, 8, 7=25 (Time to raise weight) Squat: 165lbs, 1x10, 30 sec rests Bent Over BB Rows on Cable: 42.5lb, 2x12 Leg Curl: 100lbs, 2x10 Pullup-Dip Circuit: 2x? each PR'ed VERT (+1/2 inch) IT'S 25" TODAY--- 11/17/10 (Week 10, Day 1)Push Press: 75lbs-12, 8, 6= 26 Pullups: bodyweight-12, 5, 5=22 Dips: bodyweight-9, 5, 4=18 DB Side Raise: 12.5lb-13, 8, 5=26 Lat Pull: 70lbs, 2x8 PR'ed VERT AGAIN (+1 inch) IT'S 26" TODAY |
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« Last Edit: November 17, 2010, 10:48:38 pm by StuckInTheAir »
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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StuckInTheAir
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« Reply #23 on: November 21, 2010, 01:33:37 pm » |
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Week 10, Day 2 skipped (dammit) --- 11/18/10 (Week, Day 3)Bench Press: 80lb x 7,5,5 *PR (obviously) Cable BB Rows: 42.5lb, 3x? (loving the cable rows) BB Curls: 40lb x 13,5,7 = 25 (a little tired from the rows still) DB Side Raise: 12.5lb x 12,7,6 = 25 Weighted Planks: 45lb, 2x? Incline Side Planks: 10lb, 1x? ---
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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LanceSTS
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« Reply #24 on: November 21, 2010, 06:17:35 pm » |
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Nice bench press pr!@! glad to see you stopped curling before your upper back exercise too  Good workout man, keep it up. |
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Relax.
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adarqui
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« Reply #25 on: November 22, 2010, 02:10:30 am » |
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Week 10, Day 2 skipped (dammit)
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11/18/10 (Week, Day 3)
Bench Press: 80lb x 7,5,5 *PR (obviously)
Cable BB Rows: 42.5lb, 3x? (loving the cable rows)
BB Curls: 40lb x 13,5,7 = 25 (a little tired from the rows still)
DB Side Raise: 12.5lb x 12,7,6 = 25
Weighted Planks: 45lb, 2x?
Incline Side Planks: 10lb, 1x?
---
good job homie!@$! btw, you in a diff planet than the rest of us? what's up with this november 18th stuff, it's november 21st (on sun) and november 22 at the time im posting this. |
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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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bedouindunker
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« Reply #26 on: November 22, 2010, 05:41:50 pm » |
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"stopped curling before your upper back exercise too" LOL. yeah... stuckintheair always does this... haha! hahahaha!! its a habit! hahaha! work hard man... As Flander would say... "One beast coming up!" |
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StuckInTheAir
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« Reply #27 on: November 28, 2010, 09:49:37 pm » |
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oh shit....I noticed that I forgot to do the Week 10, Day 4 entry...here it is now: 11/21/10 (Week 10, Day 4)Squats: 165lb, 1x10, 15 second rests RDL: 145lb*PR, 3x8 Lunges: 105lb, 2x6 (WEAK) GHR: 1x6 (WEAK) CoreWEAK day --- Okay, so the current week was holiday for my high school, and my lifting schedule got screwed up due to family reunions, cousins coming over, random SFO trips, spilling my noodles during dinner, etc. So I planned to lift 3 days in a row, skipping Day 1. At the gym, I forgot I was gonna skip Day 1, so I did the day1 wkt, and now Im skipping day 2. So: Week 11, Day 1 (11/27/10)Military Press: 50lb- 13,7,7= 27 (using military instead of push, ramp up weight next time) Chinups: bodyweight- 11,7,4= 22 (tied last week) Dips: I did 7 on the first set, then my chest hurt so bad I did Tricep Exts, I now know the problem and will fix it DB Side Raise: 12.5lb- 13,8,6=27*PR Core- Week 11, Day 2 SKIPPED- Week 11, Day 3 (11/28/10)(DID LOWER BODY WKT, b/c I did upperbody yesterday) Squats: 165lb, 1x10, 7 second rests RDL: 150lb*PR, 2x8 Lunges: 105lb, 2x10,8 Leg Curls: 100lb, 2x12 Core- Bodyweight: 119 lbs*PR (I'm starting to feel fat ) --- Might do Plyo's today, and tomorrow's school again, plus Day 4 |
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« Last Edit: November 28, 2010, 09:53:50 pm by StuckInTheAir »
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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adarqui
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« Reply #28 on: November 28, 2010, 10:53:51 pm » |
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oh shit....I noticed that I forgot to do the Week 10, Day 4 entry...here it is now: 11/21/10 (Week 10, Day 4)Squats: 165lb, 1x10, 15 second rests RDL: 145lb*PR, 3x8 Lunges: 105lb, 2x6 (WEAK) GHR: 1x6 (WEAK) CoreWEAK day --- Okay, so the current week was holiday for my high school, and my lifting schedule got screwed up due to family reunions, cousins coming over, random SFO trips, spilling my noodles during dinner, etc. So I planned to lift 3 days in a row, skipping Day 1. At the gym, I forgot I was gonna skip Day 1, so I did the day1 wkt, and now Im skipping day 2. So: Week 11, Day 1 (11/27/10)Military Press: 50lb- 13,7,7= 27 (using military instead of push, ramp up weight next time) Chinups: bodyweight- 11,7,4= 22 (tied last week) Dips: I did 7 on the first set, then my chest hurt so bad I did Tricep Exts, I now know the problem and will fix it DB Side Raise: 12.5lb- 13,8,6=27*PR Core- Week 11, Day 2 SKIPPED- Week 11, Day 3 (11/28/10)(DID LOWER BODY WKT, b/c I did upperbody yesterday) Squats: 165lb, 1x10, 7 second rests RDL: 150lb*PR, 2x8 Lunges: 105lb, 2x10,8 Leg Curls: 100lb, 2x12 Core- Bodyweight: 119 lbs*PR (I'm starting to feel fat ) --- Might do Plyo's today, and tomorrow's school again, plus Day 4 "spilling my noodles for dinner", how dare you use that stupid ass excuse... LOL peace mang |
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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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StuckInTheAir
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« Reply #29 on: November 30, 2010, 10:45:28 pm » |
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oh shit....I noticed that I forgot to do the Week 10, Day 4 entry...here it is now: 11/21/10 (Week 10, Day 4)Squats: 165lb, 1x10, 15 second rests RDL: 145lb*PR, 3x8 Lunges: 105lb, 2x6 (WEAK) GHR: 1x6 (WEAK) CoreWEAK day --- Okay, so the current week was holiday for my high school, and my lifting schedule got screwed up due to family reunions, cousins coming over, random SFO trips, spilling my noodles during dinner, etc. So I planned to lift 3 days in a row, skipping Day 1. At the gym, I forgot I was gonna skip Day 1, so I did the day1 wkt, and now Im skipping day 2. So: Week 11, Day 1 (11/27/10)Military Press: 50lb- 13,7,7= 27 (using military instead of push, ramp up weight next time) Chinups: bodyweight- 11,7,4= 22 (tied last week) Dips: I did 7 on the first set, then my chest hurt so bad I did Tricep Exts, I now know the problem and will fix it DB Side Raise: 12.5lb- 13,8,6=27*PR Core- Week 11, Day 2 SKIPPED- Week 11, Day 3 (11/28/10)(DID LOWER BODY WKT, b/c I did upperbody yesterday) Squats: 165lb, 1x10, 7 second rests RDL: 150lb*PR, 2x8 Lunges: 105lb, 2x10,8 Leg Curls: 100lb, 2x12 Core- Bodyweight: 119 lbs*PR (I'm starting to feel fat ) --- Might do Plyo's today, and tomorrow's school again, plus Day 4 "spilling my noodles for dinner", how dare you use that stupid ass excuse... LOL peace mang haha that was a lie, I wanted to see if anyone would notice lol |
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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