6'1 Height
7'11 Reach
Age 22

 

ADARQ.ORG ADVANCED PROGRESS TRACKER

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CURRENT GOALS
01/13/2011 - Get both knees to 100%, completely pain free, be able to perform any exercise/jump without pain
                      Drop from 175lbs to 165
                      Finish the knee rehab program I recently started (Started Jan 10th, 3 weeks total)
                      3 x 75 bw calf raises
                      

Long Term   - 2011 Summer
                      Get some decent 10' dunks on video
                      Squat 2x BW
                      Windmill/Reverse/360 on 9'6
                      32-35' SLVJ (might be somewhat out of reach seeing as I have a horrible slvj ~25")
                      155x1 overhead press
                      Drop to 160lbs
MAJOR PR'S/MILESTONES

DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT
12/25/2010 - 180
1/13/2011 - 175
1/24/2011 - 176
2/4/2011- 174
2/7/2011 - 173









EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
1/13/2011 - None for at least another 4 months (need to make sure im 100% + horrible cold weather)

SQUATTING
1/03/2011 - BW 4x25
1/06/2011 - BW 40 40 30 30
1/09/2011 - 4 x 12 65lbs (sore knees after)
1/19/2011 - 3 x 8 135lbs
1/22/2011- 3 x 8 145lbs
1/25/2011 - 3 x 8 155lbs
2/4/2011 -   3 x 8 165lbs
2/7/2011 - 3 x 8 175lbs
2/10/2011 - 3 x 8 185lbs
2/13/2011 - 3 x 8 195lbs
2/16/2011 - 4 x 5 205lbs
2/20/2011 - 4 x 5 225lbs
2/24/2011 - 4 x 5 230lbs
BODYWEIGHT UPPER
Chinups/(wide grip, neutral grip)Pullups (total)
1/03/2011 - 20C
1/06/2011 - 20C
1/09/2011 - 9WGP 9C
1/12/2-11 - 12 WGP 9 C
1/15/2011- 12WGP 9 C
1/18/2011 - 22 NGP
2/11/2011 - 15 P
2/14/2011 - 15 NGP
2/22/2011 - 16NGP
Overhead Press
1/06/2011 - 45lbs 1 x 8, 65lbs 2 x 8
1/15/2011 - 45 1x8, 65 2x8
1/18/2011 - 45 x 8, 65 x 8, 75 x 8, 65 x 6
1/26/2011 - 45 x 5, 65 x 5, 85 x 5, 85 x 5, 65 x 8

DB Row
1/26/2011 - 2x20 30lbs
2/11/2011 - 2 x 15 25lbs
2/14/2011 - 2 x 15 25lbs
2/22/2011 - 2 x 16 25lbs
ABS
2/10/2011 - Hanging Knee Raises - 2 x 8
2/13/2011 - Hanging Knee Raises - 2 x 8

REVERSE LUNGE
1/19/2011 - 2x8 20lbs
1/25/2011 - 2x10 20lbs
2/4/2011 - 2x12 20lbs
2/10/2011 - 2 x 8 25lbs
2/13/2011 - 2 x 10 25lbs
SL RDL
1/19/2011 - 2x8 20lbs
1/25/2011 - 2x10 20lbs
2/4/2011 -   2x12 20lbs
2/10/2011 - 2 x 8 25lbs
2/13/2011 - 2 x 10 25lbs
CALF RAISES
1/03/2011 - 30 30 40
1/06/2011 - 40 35 35
1/09/2011 - 45 40 40
1/12/2-11 - 50 30 35
1/15/2011- 50 40 35
1/19/2011- 25, 25, 25, 25, 25, 25, 25
1/22/2011 - 50 45 40
1/25/2011 - 1 x 20 155lbs superset with 30 bw, 1 x 17 155lbs superset with 20 bw, 30,30, 30 bw
2/4/2011 - 75 50 50
2/10/2011 - 185lbs x 20,  BW - 60, 50
2/20-2011 - 80, 55, 60

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC

2/7/2011 - Forward Back Line Jumps 2 x 10. Side Side Line Jumps 2 x 10
2/10/2011 - Forward/Back Line Jumps 2 x 10, Lateral Line Jumps 2 x 10
2/13/2011 - Forward/Back Line Jumps 2 x 10, Lateral Line Jumps 2 x 10, 1700 Mini hops total
CONDITIONING

RECOVERY

nice workout, how long have you been doing the ankle stiffness stuff? your hops are pretty good right now for non-max-effort.

from the looks of your last pic you uploaded, just getting to 7% body fat while getting 100% healthy + jumping and you'll be close to 40... that's pretty damn good.

makeithappen2010.

Balled hardcore for like 4-5 hours, went through 4 bottles of water. Tried to limit my jumping as much as possible.

-20 pullups when i got home.

They werent consecutive, it took a couple of sets lol. I dont think Im close to doing 20 straight yet, not full range anyways  

167lbs

40min walk in the middle of nowhere, felt nice on the legs.



finna get a light workout in later today.

haha naw, just took the pic from my blackberry.

15min on/off jump rope (felt really springy)

3 x 30sec iso holds 155lbs
2 x 20 calf raises 155lbs


Not feeling it at all today, thats it.

word, leghealthFTW.