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Joe-Y
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« Reply #15 on: October 07, 2010, 06:21:25 pm »
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smolov jr week 2 day 3

7x5x145kg 

all done


again the first 2-3 sets were hardest.


Upper-boday:

over head press 2x8x60kg

weight dips 2x8x30kg
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Joe-Y
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« Reply #16 on: October 08, 2010, 06:22:09 pm »
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smolov jr week 2 day 4

10x3x155kg

all sets complete

lower back very stiff,struggling on sticking point (below parallel)
felt strong, apart from the lower back...
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Joe-Y
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« Reply #17 on: October 10, 2010, 08:45:21 pm »
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smolov jr week 3 day 1 Grin

4x9x135kg

strain my left mid back at the last set.. damn it!

hopefully it wont affect the next work out! 3 more left strong


did 3x5x90kg bench press

     3x5x40kg seated row
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adarqui
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« Reply #18 on: October 11, 2010, 03:02:20 am »
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Quote from: Joe-Y on October 10, 2010, 08:45:21 pm
smolov jr week 3 day 1 Grin

4x9x135kg

strain my left mid back at the last set.. damn it!

hopefully it wont affect the next work out! 3 more left strong


did 3x5x90kg bench press

     3x5x40kg seated row

sucks, how'd that happen? anything weird?

hope it heals up quick, 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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Joe-Y
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« Reply #19 on: October 11, 2010, 05:04:30 pm »
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Quote from: adarqui on October 11, 2010, 03:02:20 am
Quote from: Joe-Y on October 10, 2010, 08:45:21 pm
smolov jr week 3 day 1 Grin

4x9x135kg

strain my left mid back at the last set.. damn it!

hopefully it wont affect the next work out! 3 more left strong


did 3x5x90kg bench press

     3x5x40kg seated row

sucks, how'd that happen? anything weird?

hope it heals up quick, peace
not quit sure ae ..maybe the weights one my traps wasnt even ..shit happens  pissed
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Joe-Y
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« Reply #20 on: October 12, 2010, 05:41:14 pm »
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smolov week 3 day 2

5x7x142.5kg


no upper-body workout today




CNS die..
hardest section since i start smolov, ended up with pushing by quads every single rep.
anyway i completeed all sets..
2 more left ! bring it on
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adarqui
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im da bess mayne.


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« Reply #21 on: October 13, 2010, 01:41:05 am »
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Quote from: Joe-Y on October 12, 2010, 05:41:14 pm
smolov week 3 day 2

5x7x142.5kg


no upper-body workout today




CNS die..
hardest section since i start smolov, ended up with pushing by quads every single rep.
anyway i completeed all sets..
2 more left ! bring it on


so your back is feeling better now?

should be interesting to see your gains after smolov

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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Joe-Y
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« Reply #22 on: October 13, 2010, 01:54:36 am »
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Quote from: adarqui on October 13, 2010, 01:41:05 am
Quote from: Joe-Y on October 12, 2010, 05:41:14 pm
smolov week 3 day 2

5x7x142.5kg


no upper-body workout today




CNS die..
hardest section since i start smolov, ended up with pushing by quads every single rep.
anyway i completeed all sets..
2 more left ! bring it on


so your back is feeling better now?

should be interesting to see your gains after smolov

peace!

back aint that bad, but armpit is numb..weird feeling
it feels like someone poke my armpit very hard ..lol


peace
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adarqui
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« Reply #23 on: October 13, 2010, 02:00:02 am »
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Quote from: Joe-Y on October 13, 2010, 01:54:36 am
Quote from: adarqui on October 13, 2010, 01:41:05 am
Quote from: Joe-Y on October 12, 2010, 05:41:14 pm
smolov week 3 day 2

5x7x142.5kg


no upper-body workout today




CNS die..
hardest section since i start smolov, ended up with pushing by quads every single rep.
anyway i completeed all sets..
2 more left ! bring it on


so your back is feeling better now?

should be interesting to see your gains after smolov

peace!

back aint that bad, but armpit is numb..weird feeling
it feels like someone poke my armpit very hard ..lol


peace

that is odd.. hah.. hope you're not getting sick or something, happens sometimes when lymph nodes swell.. doubt it's that though, like i said, odd ;d

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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Joe-Y
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« Reply #24 on: October 14, 2010, 05:05:37 pm »
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smolov week 3 day 3

7x5x150kg



pull up

1x12
1x10




all sets complete

back feeling alright, just a bit numb.
rest 3-4 mins between sets
quads are tight as

a wee bit better than last workout
but still feeling like carring extra 20kg on my back
mentally and physically shut down, the sign of over-training.

one more left!
« Last Edit: October 14, 2010, 05:12:03 pm by Joe-Y » Logged
adarqui
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« Reply #25 on: October 15, 2010, 03:53:15 am »
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Quote from: Joe-Y on October 14, 2010, 05:05:37 pm
smolov week 3 day 3

7x5x150kg



pull up

1x12
1x10




all sets complete

back feeling alright, just a bit numb.
rest 3-4 mins between sets
quads are tight as

a wee bit better than last workout
but still feeling like carring extra 20kg on my back
mentally and physically shut down, the sign of over-training.

one more left!


feeling overtrained with one session left, that's comforting..
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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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Joe-Y
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« Reply #26 on: October 15, 2010, 05:34:27 pm »
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Quote from: adarqui on October 15, 2010, 03:53:15 am
Quote from: Joe-Y on October 14, 2010, 05:05:37 pm
smolov week 3 day 3

7x5x150kg



pull up

1x12
1x10




all sets complete

back feeling alright, just a bit numb.
rest 3-4 mins between sets
quads are tight as

a wee bit better than last workout
but still feeling like carring extra 20kg on my back
mentally and physically shut down, the sign of over-training.

one more left!


feeling overtrained with one session left, that's comforting..


you are right, lucky it didnt happen at first week ..lol
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Joe-Y
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« Reply #27 on: October 15, 2010, 05:41:16 pm »
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smolov week3 day 4

10x3x160kg


all sets complete
rest 3 mins between each sets

just a pull and a push exercise to maintain the upperbody strength

bb bench press

1x5x60kg
1x4x80kg
1x3x85kg
1x2x90kg
1x3x90kg
1x3x90kg


pull up

1x15
1x11



attempted a few jump after squating, touch 30inches easily
but feels like slow-mo...lol
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Joe-Y
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« Reply #28 on: October 15, 2010, 05:43:49 pm »
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i'll type the final thought later on .


it's time to relax  headbang
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Joe-Y
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« Reply #29 on: October 16, 2010, 01:48:38 am »
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played an hour full court basketball
felt alright , a bit of stiff in lower back, glute and quads.



for smolov the first 2 weeks were fine(i have 2 weeks term break during that time)
so i just sleep as much as i could , 9-11 hours and eat heaps but clean.
i always thought that hardest days would be those 4x9 5x7, but i was wrong, for me those 5x7 and 10x3
were much harder. on thing that is always tough  is the first set of each workout.
week3 day 2-3 were killing me, i was worring if i can complete this programme or not, but the mental strength got me thru.
too excited in last workout , finished 10 sets in 32 mins ..lol.  maxout the squat and jumps next week.

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