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arnoud
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« on: October 24, 2010, 11:35:20 am » |
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Ha, reverse psychology in the thread title. I'm terrible with training as soon as I start a log. So anyway, right now I'm inseason so not a whole lot of jumping in my workouts. I'm doing the hepburn routine with singles, as I want to keep it simple, and low reps mix with fat loss. For anyone who wants specifics on the hepburn routine, just ask: Sunday 24-10 Full squat 150kg 7 singles Snatch deadlifts 160kg 7 singles High box step ups + 50kg 2x7 Barbell hip thrusts 60kg 2x7 Cardio earlier in the day, 53 minutes burning 600 calories. I'll try to opload some vids once in a while, because otherwise it'll be one boring journal. |
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adarqui
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« Reply #1 on: October 24, 2010, 11:47:45 pm » |
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Ha, reverse psychology in the thread title. ya i was wondering about that...... hah I'm terrible with training as soon as I start a log. So anyway, right now I'm inseason so not a whole lot of jumping in my workouts. I'm doing the hepburn routine with singles, as I want to keep it simple, and low reps mix with fat loss. For anyone who wants specifics on the hepburn routine, just ask:
Sunday 24-10
Full squat 150kg 7 singles
Snatch deadlifts 160kg 7 singles
High box step ups + 50kg 2x7
Barbell hip thrusts 60kg 2x7
Cardio earlier in the day, 53 minutes burning 600 calories.
I'll try to opload some vids once in a while, because otherwise it'll be one boring journal.
nice man, singles FTW.. just stay consistent man, with training & journaling.. big things for you this year & the next! 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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arnoud
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« Reply #2 on: October 27, 2010, 10:26:45 pm » |
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Yesterday's training, training at almost midnight after a full days of work ain't easy.... Full squat 8 singles at 150kg (last 2 were heavy) Snatch deadlifts 160kg 8 singles barbell hip thrusts 70kg 2x8 step ups high box 50kg 2x8 felt pretty strong, until I watched a vid of kingfish repping 150kg full squat with a pause at the bottom, at 40lbs less, dammmit... |
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adarqui
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« Reply #3 on: October 28, 2010, 01:49:13 am » |
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Yesterday's training, training at almost midnight after a full days of work ain't easy....
Full squat 8 singles at 150kg (last 2 were heavy)
Snatch deadlifts 160kg 8 singles
barbell hip thrusts 70kg 2x8
step ups high box 50kg 2x8
felt pretty strong, until I watched a vid of kingfish repping 150kg full squat with a pause at the bottom, at 40lbs less, dammmit...
kingfish is a freak, he's psycho  ya man he's strong as fuck, stay focused, you'll end up there if you stay consistent.. kingfish isn't the most genetic guy on the planet, he comes from a cross country background.. he's addicted to strength work and really weird plyo sessions, but he's consistent as hell & his diet is pretty epic. peace man |
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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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cowed77
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« Reply #4 on: October 28, 2010, 10:43:28 am » |
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
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arnoud
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« Reply #5 on: October 30, 2010, 12:40:43 pm » |
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damn, how heavy are u?
Right now I'm between 225-230 lbs.... |
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arnoud
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« Reply #6 on: October 30, 2010, 12:42:52 pm » |
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Had a bball game today, nothing special, one quite nice one handed dunk, which immediately pained my right knee. I'm going to start changing eating patterns tomorrow, lose the flab. I have a weight training session planned tomorrow, but I think I'll postpone it and train this monday, give my knees a break. I'm really, really considering a safety squat bar for my home gym... |
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adarqui
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« Reply #7 on: October 30, 2010, 03:34:29 pm » |
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Had a bball game today, nothing special, one quite nice one handed dunk, which immediately pained my right knee. I'm going to start changing eating patterns tomorrow, lose the flab. I have a weight training session planned tomorrow, but I think I'll postpone it and train this monday, give my knees a break.
I'm really, really considering a safety squat bar for my home gym...
ya man be careful with the max jumps right now, fix that body comp. safety squat bar squatting is tough shit! edit: I got mine from newyorkbarbells, good quality, pretty cheap. 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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arnoud
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« Reply #8 on: November 06, 2010, 09:49:13 am » |
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The knees have been real sensitive, so no squatting this week. Also lots of other stress, so no other sport activities. However, I had a game this day, I fricken tip slammed a ball in! I've never done that. It wasn't a big one, but it was a dunk nonetheless. When my knees feel a bit better I'll try to upload some dunks... |
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adarqui
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« Reply #9 on: November 06, 2010, 03:31:20 pm » |
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The knees have been real sensitive, so no squatting this week. Also lots of other stress, so no other sport activities. However, I had a game this day, I fricken tip slammed a ball in! I've never done that. It wasn't a big one, but it was a dunk nonetheless. When my knees feel a bit better I'll try to upload some dunks...
smart move avoiding squatting for a week or so, let those knees adapt.. good stuff on that tip dunk, it was off someone's shot or what? |
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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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cowed77
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« Reply #10 on: November 06, 2010, 06:50:59 pm » |
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mayb in another good day u can get a nice putback jam! |
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
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arnoud
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« Reply #11 on: November 08, 2010, 12:06:04 pm » |
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yeah. it was a dunk out of a rebound. Anyways, started out with the steady state cardio this week, trying to to burn 600 calories each day. And for the first time in 3 weeks, upper body: 6x3 65kg incline press 6x3 chin ups 2 sets all out dips (which was so low I won't mention it) 2 sets high reps seated row Fuck, I've inclined 100kg, sucks being lazy... |
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arnoud
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« Reply #12 on: November 15, 2010, 03:52:28 pm » |
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finally squatted after 2 weeks off, russian squat routine for masters: 6x3 full squat with 130kg 6x3 barbell hip thrust with 100kg The hip thrusts felt weird to my back. I dunno, I think I'll pick up snatch deadlifts next session. My problem in the past was doing too much, but I think I'll go back to deadlifting and squatting on the same day. My knees feel a little better, had two dunks this weekend warming up for a game. I'm still here!!!! |
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adarqui
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« Reply #13 on: November 16, 2010, 04:39:19 am » |
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finally squatted after 2 weeks off, russian squat routine for masters:
6x3 full squat with 130kg
6x3 barbell hip thrust with 100kg
The hip thrusts felt weird to my back. I dunno, I think I'll pick up snatch deadlifts next session. My problem in the past was doing too much, but I think I'll go back to deadlifting and squatting on the same day. My knees feel a little better, had two dunks this weekend warming up for a game. I'm still here!!!!
nice, u were missed  cool look forward to seeing how this squat routine goes. |
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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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arnoud
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« Reply #14 on: November 19, 2010, 10:43:10 am » |
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The light day: 6x2 squat with 130kg, felt plenty heavy though... Added some one legged hip thrusts, 2x8 (heavy!). I'm gonna focus just on the squat, with minimal assistance. So no snatch deadlifts. Though I will warm up next time with some singles. Got a game tomorrow, hope I'll make some nice dunks.... |
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