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adarqui
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« Reply #15 on: March 04, 2010, 04:46:21 am » |
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jumping after squatting/deadlifting is NOT a good idea for you... trust me. do it before, or further inflame your knees/aggrevate tendonitis-like symptoms. |
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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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brucelee
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« Reply #16 on: March 06, 2010, 11:49:21 pm » |
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db lunges 1x8x70lbs, 3x5x90lbs per leg, weight bench press 1x5x95lbs, 1x1x135lbs, 2x5x155, 1x1x185 FAILED!!!! stepups, 3x8x70lbs on each leg pullups 2x5 jogging for 6 minutes at very slow speed stretch... workout was good.... was energetic my grip gives out on the dumbbells towards the end of sets... sucks  jogging felt good on my joints too, i focused on landing on balls of feet, lifting my knees, and keeping a more upright stance, didnt feel tired/bad on my legs at all. pullups feel hard as fuck though... |
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« Last Edit: March 08, 2010, 06:47:29 am by brucelee »
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adarqui
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« Reply #17 on: March 07, 2010, 01:10:47 am » |
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db lunges 1x8x70lbs, 3x5x90lbs per leg, weight bench press 1x5x95lbs, 1x1x135lbs, 2x5x155, 1x1x85 FAILED!!!! stepups, 3x8x70lbs on each leg pullups 2x5 jogging for 6 minutes at very slow speed stretch... workout was good.... was energetic my grip gives out on the dumbbells towards the end of sets... sucks that was 70 lb each hand, and 90 lb each hand? or 35 each hand/45 each hand? jogging felt good on my joints too, i focused on landing on balls of feet, lifting my knees, and keeping a more upright stance, didnt feel tired/bad on my legs at all.
nice pullups feel hard as fuck though...
weak |
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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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brucelee
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« Reply #18 on: March 08, 2010, 06:45:14 am » |
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pullups 3x5 seated lat pulls 3x5x190 lbs one arm db pulls 3x8x55 lbs rear delt flies 1x8x 70 lbs stretch tried doing slrvj, those sucked hard... i couldnt get any vert, and i think i tweaked my knee trying to generate power off just 1 leg... |
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« Last Edit: March 08, 2010, 06:48:27 am by brucelee »
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brucelee
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« Reply #19 on: March 11, 2010, 04:15:41 am » |
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went in pretty tired, fell asleep at a cafe for 30 minutes right before i went, so i got some coffee and woke the fuck up, then jumped around to warm up... squat 1x5x135, 1x3x185, 3x5x205 PR boom.. raped. bench press 2x5x155, 1x2x155, failed so hard... pullup, 2x5 and then 1x3, failed hard on this too all these exercises below are supersetted 1x5x100 lbs (50 each hand) dumbbell stepup, this was so much harder than i expected, wobbly as fuck so we lowered the weights and did 2x5x90 lbs, holding 45 lb plates on each hand cable pec flies at like ~50 lbs i forgot... 2x8 , 1x4 failed hard lat pulldowns at 100 lbs 2x5, 1x3 failed again... then i did some oblique exercises holding 45 lbs on one side and bending over sideways and lifting up, 3x8 stretch |
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« Last Edit: March 11, 2010, 04:17:14 am by brucelee »
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adarqui
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« Reply #20 on: March 11, 2010, 04:20:22 am » |
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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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ARowe
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« Reply #21 on: March 11, 2010, 04:31:07 am » |
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Nice pr on squat. Good thing nobody molested/mugged you at cafe while you were sleeping. |
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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)
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adarqui
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« Reply #22 on: March 11, 2010, 04:34:31 am » |
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Nice pr on squat.
Good thing nobody molested/mugged you at cafe while you were sleeping.
how do you know no one molested him? he's asian.. fell asleep at an internet cafe in san francisco... the odds are pretty high he got molested. |
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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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ARowe
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« Reply #23 on: March 11, 2010, 04:46:49 am » |
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Nice pr on squat.
Good thing nobody molested/mugged you at cafe while you were sleeping.
how do you know no one molested him? he's asian.. fell asleep at an internet cafe in san francisco... the odds are pretty high he got molested. LOL no wonder he pr'd |
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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)
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adarqui
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« Reply #24 on: March 11, 2010, 04:54:41 am » |
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Nice pr on squat.
Good thing nobody molested/mugged you at cafe while you were sleeping.
how do you know no one molested him? he's asian.. fell asleep at an internet cafe in san francisco... the odds are pretty high he got molested. LOL no wonder he pr'd brucelee gets raped all the time in san fran, just look at him hear flexing in public:  |
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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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ARowe
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« Reply #25 on: March 11, 2010, 04:59:50 am » |
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Nice pr on squat.
Good thing nobody molested/mugged you at cafe while you were sleeping.
how do you know no one molested him? he's asian.. fell asleep at an internet cafe in san francisco... the odds are pretty high he got molested. LOL no wonder he pr'd brucelee gets raped all the time in san fran, just look at him hear flexing in public: ROFL |
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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)
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brucelee
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« Reply #26 on: March 13, 2010, 04:27:15 pm » |
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deadlift 1x5x135, 1x3x185 double overhand, 1x5x205 alternating grip, 1x5x185 double overhand, 2x5x205 alternating incline bench 1x5x95, 3x5x115 lunges 4x5x80 lbs seated rows 3x5x230 lbs assisted pullups 40lbs 3x5, god my grip at this point was so weak... 20 pushups, rest, then 8 pushups, then rest then 15 pushups... they are actually harder than expected plank for 1 minute, rest, then 30 seconds, then rest, then 30 seconds.. my core is weak as fuck jog for 6 minutes.. got a stomach cramp and stopped. kenyan style, felt good... |
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brucelee
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« Reply #27 on: March 14, 2010, 05:12:01 pm » |
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deadlift 1x5x135, 1x3x185 double overhand, 1x5x205 alternating grip, 1x5x185 double overhand, 2x5x205 alternating
incline bench 1x5x95, 3x5x115
lunges 4x5x80 lbs
seated rows 3x5x230 lbs
assisted pullups 40lbs 3x5, god my grip at this point was so weak...
20 pushups, rest, then 8 pushups, then rest then 15 pushups... they are actually harder than expected
plank for 1 minute, rest, then 30 seconds, then rest, then 30 seconds.. my core is weak as fuck
jog for 6 minutes.. got a stomach cramp and stopped. kenyan style, felt good...
update: forearms dead calves are dead traps are dead lower back isnt sore yet hamstrings isnt sore yet |
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zgin
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« Reply #28 on: March 14, 2010, 05:58:31 pm » |
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37.5
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adarqui
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« Reply #29 on: March 14, 2010, 06:03:29 pm » |
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deadlift 1x5x135, 1x3x185 double overhand, 1x5x205 alternating grip, 1x5x185 double overhand, 2x5x205 alternating
incline bench 1x5x95, 3x5x115
lunges 4x5x80 lbs
seated rows 3x5x230 lbs
assisted pullups 40lbs 3x5, god my grip at this point was so weak...
20 pushups, rest, then 8 pushups, then rest then 15 pushups... they are actually harder than expected
plank for 1 minute, rest, then 30 seconds, then rest, then 30 seconds.. my core is weak as fuck
jog for 6 minutes.. got a stomach cramp and stopped. kenyan style, felt good...
update: forearms dead calves are dead traps are dead lower back isnt sore yet hamstrings isnt sore yet u forgot CLOTTEY dead. :F |
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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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