|
brucelee
|
 |
« on: February 18, 2010, 04:02:38 pm » |
0
|
AGE: 27 years old WEIGHT: 160 HEIGHT: 5'9 Body fat: ~20%  Reach: 7.25 ft went in as soon as i woke up without eating any food, warmed up playing some 1on1 basketball with a friend for like 10 minutes, and then started the following lifts... Log === Squats, did some warm up sets, 3 sets of 165x5 Bench press, did some warm up sets with bar, 1 set of 95 x 5 (shoulders sore from throwing the football around yesterday) Deadlift, warm up sets with 135, 2 sets of 165x5 Power Clean, no warm up, 3 sets of 95x5 After workout, I drank 500 ml 2% milk, with 2 slices of whole wheat bread with peanut butter and 2 eggs with yolk in it) I'm trying to lose some fat, gain overall strength, and increase vertical leap |
|
|
|
« Last Edit: February 18, 2010, 06:30:43 pm by brucelee »
|
Logged
|
|
|
|
|
brucelee
|
|
« Reply #1 on: February 24, 2010, 03:18:46 am » |
0
|
Squats - warm up sets 1x5x135 - working sets 2x5x175 1x9x175 Deadlift - Warm up set 1x5x135 - working sets 2x5x175 (1st set rdl, 2nd set stiff leg with back rounding :p) Benchpress - 1x5xbar warmup - 1x5x135 (shoulder hurts from throwing football too much last saturday) Rotator cuff - 3x10x10lbs random calves stuff 1x10x90 lbs both feet on leg press machine 1x10x90 single feet on same machine Stretch groin/back/hamstrings/ass Wasn't really that intense... was just chilling with a friend. Should I do abz and cardio for 6pack? I also tested vertical leap trying to touch some pipe on the ceiling... i can barely touch it, ill bring some measuring stick next time and see how high that is and use that as a guide from now on... |
|
|
|
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #2 on: February 24, 2010, 09:26:29 am » |
0
|
nice.. why the 10 lb rotator cuff exercises? I'd drop the weight to 5 lb and do ~15-20 reppers.. with rotator cuff, keep it light, but high rep it.. strength endurance + blood flow for rotators is what you want to focus on in the weight room. ya drop some core in, can be real quick. check the SLRVJ article i have some example core crap in there.. i need to write up a core article soon tho. pC |
|
|
|
|
Logged
|
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
|
|
|
|
brucelee
|
|
« Reply #3 on: February 24, 2010, 08:06:13 pm » |
0
|
dude... i got this shit called the shoulder horn... it hits the rotator cuffs so good. have u heard of it? if i can do 30 lb rotator cuffs, does that mean i can punch hard as fuck |
|
|
|
|
Logged
|
|
|
|
|
ARowe
|
|
« Reply #4 on: February 24, 2010, 09:15:22 pm » |
0
|
Like this??? http://www.youtube.com/watch?v=hTjkHqfT_XUI do it that way except I use a dumbell and support my arm on an incline bench raised up all the way so my arm is 90 degrees. I also do the regular external rotation exercise. |
|
|
|
|
Logged
|
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
|
|
|
|
adarqui
|
|
« Reply #5 on: February 24, 2010, 09:57:50 pm » |
0
|
dude... i got this shit called the shoulder horn... it hits the rotator cuffs so good. have u heard of it? if i can do 30 lb rotator cuffs, does that mean i can punch hard as fuck
ive never used one but i know what it is. lol @ 30 lb external rotations. and yes, u can punch hard as fuck. |
|
|
|
|
Logged
|
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
|
|
|
|
cowed77
|
|
« Reply #6 on: February 25, 2010, 08:21:37 pm » |
0
|
HAHAHA, "does that mean i can punch hard as fuck..." not sure why, but i found it funny as hell. what are some good rotator cuff/shoulder habbing work one can do? |
|
|
|
|
Logged
|
BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
|
|
|
|
adarqui
|
|
« Reply #7 on: February 26, 2010, 12:58:13 am » |
0
|
HAHAHA, "does that mean i can punch hard as fuck..."
not sure why, but i found it funny as hell.
what are some good rotator cuff/shoulder habbing work one can do?
ahah ya that shit cracked me up too. just stuff like this: http://www.youtube.com/watch?v=23s4w6OfhuQhttp://www.youtube.com/watch?v=zbmyh5L4KeQand prone Y/T/W's there's standing one's also, but, man, after searching the video below i had to stop. WHAT THE F, no homo: http://www.youtube.com/watch?v=39xwp-hsu0o |
|
|
|
|
Logged
|
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
|
|
|
|
adarqui
|
|
« Reply #8 on: February 27, 2010, 04:40:30 am » |
0
|
suckit.  |
|
|
|
|
Logged
|
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
|
|
|
|
brucelee
|
|
« Reply #9 on: February 27, 2010, 05:22:56 am » |
0
|
my last workout was yesterday 12am to 2am... powercleans 2x115lbsx6 reps db lunges, 40 lbs on each hand, 3x8, warmups with 35lbs (first time doing them... my ass is sore as fuck right now) bench press 1x95x5 warmup, 1x135x5 warmup, 1x145x5 working set... shoulders still feels weird from football like a week ago, i fucked up my rotators up good. My triceps and pecs are kind of sore now 3x5 pullups 3x110x5 pulldowns rear delts are kind of sore now.. all in all, amazing workout, i am sore as fuck!!!  |
|
|
|
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #10 on: February 27, 2010, 12:07:58 pm » |
0
|
an average of 266 ms, but somehow you pull off a 1000% better 22ms. SYKE. ERROR. U LOSE. DO NOT PASS GO. DO NOT COLLEGE $500. |
|
|
|
|
Logged
|
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
|
|
|
|
brucelee
|
|
« Reply #11 on: February 27, 2010, 11:46:18 pm » |
0
|
Squats: 1x5x135 warmup , 2x5x185 1x8x185 Powercleans: 2x5x95lbs warmup Incline Bench: 1x5x115, 1x5x135 some p90x ab shit pullups: 1x5 standing calf raise machine: 3x15x60 lbs tried hamstring curls, but my hamstring felt sore.. havent had that feeling in a long time... a few hours prior to workout, played some basketball/and some running/throwing/catching with football, and also did a bunch of vertical leaps... i think im like 3-4 inches away from touching the rim. |
|
|
|
|
Logged
|
|
|
|
|
brucelee
|
|
« Reply #12 on: March 01, 2010, 03:24:49 am » |
0
|
power cleans 2x5x95 lbs to warm up rotator cuff exercises, 5 lbs 4x25 calve raises 2x10x60 lbs, 1x10x80 lbs cardio on on the treadmill for like less than 10 minutes (stopped because foot/ankle felt shitty) i feel a little tendonitis or something on my heel... and jogging feels weak as fuck.. running makes my ankles/foot hurt like it cant support my weight jumping around or something... i dont know FUCK!!! EDIT: I ALSO DID SINGLE SIDE LAT PULLS 3x6x55lbs the ones where u bend over put arm on bench and do a row on one side... |
|
|
|
« Last Edit: March 02, 2010, 03:20:22 pm by brucelee »
|
Logged
|
|
|
|
|
brucelee
|
|
« Reply #13 on: March 03, 2010, 03:07:34 am » |
0
|
started really late, with about 4-5 hours of sleep last night bench press : (barx5, 95x5 warmup) 1x5x135, 2x5x145, 1x3x155 - tried getting 5 reps on 155... but couldnt biceps: add ezbar+10lbs x 8 reps, ezbar+20 lbs + 8 reps, ezbar+20 lbs + 5 reps - killed my biceps pretty hard, i havent done bicep curls in like 2 years hyperextensions: 3x12 body weight with arms sticking out - felt huge burn on my lower back, more on the left side toward the last reps/set ab machine: 1x25x70lbs, 1x25x90lbs - got a good burn on my abs really wanted to do legs, but i decided to let it rest for another day |
|
|
|
« Last Edit: March 03, 2010, 05:27:59 am by brucelee »
|
Logged
|
|
|
|
|
brucelee
|
|
« Reply #14 on: March 04, 2010, 03:17:14 am » |
0
|
good sleep last night... and went to gym right after eating!! squats : 1x5x135 , 1x5x185 , 3x5x195 deadlifts : 1x5x135, 3x5x185 then i jumped around a bunch of times... squats starting to feel heavy... knees cracked at the bottom of the squat coming up... and knees feel all achy and used up afterwards.. deadlifts suck too, my grip is weak as fuck!! |
|
|
|
« Last Edit: March 04, 2010, 03:19:56 am by brucelee »
|
Logged
|
|
|
|
|
