For the latest ADARQ.org, click the dated links: *NEW* 08/22/2011, *NEW* 8/10/2011, 07/16/2011, 07/14/2011, MAY DUNK MIX 05/31/2011, 04/31/2011, 03/20/2011, 03/16/2011

Welcome, Guest. Please login or register.
Pages: 1 ... 12 13 [14]   Go Down
« previous next »
  Print  
Author Topic: joe's journal  (Read 5570 times)
0 Members and 3 Guests are viewing this topic.
adarqui
Administrator
Hero Member
*****
Posts: 14979


im da bess mayne.


View Profile Email
« Reply #195 on: March 07, 2011, 05:45:33 pm »
0

Quote from: Joe-Y on March 03, 2011, 09:35:59 pm
squat
3x8x100kg

Benchpress
1x7x90kg
1x5+(2)x90kg
1x5x80kg

Pull up
2x10
1x5


bw79.0kg at gym

went to a powerlifting center today took me 30mins to drive there, cool gym ..bands tires ,fat-bar chains..u name it !

still struggling with squat ..uncomfortable lower-back FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF.................................
any good exercises for strengthen lowerback (apart from DL, RDL)????
honestly i'm a bit demotivate at the moment , but....i dont want to give up now!  Undecided

well don't powerlift man, don't do anything crazy..

for lower back, tons of hypers & reverse hypers will help, i'd choose them over DL/RDL any day of the week..

i like ~5 sets to failure on each, just really getting an insane amount of bloodflow going.. i had some major back issues going on years ago (like 2003-2004), i did high rep hypers, 5-8 sets every other day, til failure, and it really helped.. if you do those exercises just make sure you do them right and actually use the glutes more than the lower back to achieve extension, keep abs nice and tight/activated.

peace
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=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
Full Member
***
Posts: 156


View Profile Email
« Reply #196 on: March 08, 2011, 03:42:18 am »
0

Quote from: adarqui on March 07, 2011, 05:45:33 pm
Quote from: Joe-Y on March 03, 2011, 09:35:59 pm
squat
3x8x100kg

Benchpress
1x7x90kg
1x5+(2)x90kg
1x5x80kg

Pull up
2x10
1x5


bw79.0kg at gym

went to a powerlifting center today took me 30mins to drive there, cool gym ..bands tires ,fat-bar chains..u name it !

still struggling with squat ..uncomfortable lower-back FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF.................................
any good exercises for strengthen lowerback (apart from DL, RDL)????
honestly i'm a bit demotivate at the moment , but....i dont want to give up now!  Undecided

well don't powerlift man, don't do anything crazy..

for lower back, tons of hypers & reverse hypers will help, i'd choose them over DL/RDL any day of the week..

i like ~5 sets to failure on each, just really getting an insane amount of bloodflow going.. i had some major back issues going on years ago (like 2003-2004), i did high rep hypers, 5-8 sets every other day, til failure, and it really helped.. if you do those exercises just make sure you do them right and actually use the glutes more than the lower back to achieve extension, keep abs nice and tight/activated.

peace
okay adarq im going to start doing them every other day then! btw how long did you spend the get your Lower-back back to healthy??
Logged
Joe-Y
Full Member
***
Posts: 156


View Profile Email
« Reply #197 on: March 08, 2011, 03:49:06 am »
0

Muscle ups
5
5
5

Bench press (fat bar)
some warm ups
1x7x90kg
1x3x100kg
2x6x90kg


Pull up  fat bar
1x10
1x8+20kg
1x4+30kg
1x6x20kg
1x5x20kg


planks
5x2mins


2hours later~

played some full court ball, blocked a 6'5 guy 4times in a 7 points game! that made my day

Logged
Joe-Y
Full Member
***
Posts: 156


View Profile Email
« Reply #198 on: March 11, 2011, 03:17:42 am »
0

muscle up
5
5
5

Bench press (normal bar)
some warm up sets

1x5x100kg
1x5x100kg     just
1x4+(1)x100kg


Pull up   (fat bar)
1x8x20kg
1x5x30kg
1x4x30kg
1x4x30kg


10 sets of reverse hyper





what's up with the earth??    a massive magnitude 8.9 earthquake hits japan ..that is nuts!! hope people there are fine..
Logged
adarqui
Administrator
Hero Member
*****
Posts: 14979


im da bess mayne.


View Profile Email
« Reply #199 on: March 12, 2011, 01:59:21 am »
0

Quote from: Joe-Y on March 08, 2011, 03:42:18 am
Quote from: adarqui on March 07, 2011, 05:45:33 pm
Quote from: Joe-Y on March 03, 2011, 09:35:59 pm
squat
3x8x100kg

Benchpress
1x7x90kg
1x5+(2)x90kg
1x5x80kg

Pull up
2x10
1x5


bw79.0kg at gym

went to a powerlifting center today took me 30mins to drive there, cool gym ..bands tires ,fat-bar chains..u name it !

still struggling with squat ..uncomfortable lower-back FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF.................................
any good exercises for strengthen lowerback (apart from DL, RDL)????
honestly i'm a bit demotivate at the moment , but....i dont want to give up now!  Undecided

well don't powerlift man, don't do anything crazy..

for lower back, tons of hypers & reverse hypers will help, i'd choose them over DL/RDL any day of the week..

i like ~5 sets to failure on each, just really getting an insane amount of bloodflow going.. i had some major back issues going on years ago (like 2003-2004), i did high rep hypers, 5-8 sets every other day, til failure, and it really helped.. if you do those exercises just make sure you do them right and actually use the glutes more than the lower back to achieve extension, keep abs nice and tight/activated.

peace
okay adarq im going to start doing them every other day then! btw how long did you spend the get your Lower-back back to healthy??

well after about 3-4 months of pain, i said F it and it took a good month for it to start feeling a bit better, then by 6 months nearly healed.. it tweaks oncei n a while still so i cant do anything stupid & I have to try and keep it strong.









Quote from: Joe-Y on March 11, 2011, 03:17:42 am
muscle up
5
5
5

Bench press (normal bar)
some warm up sets

1x5x100kg
1x5x100kg     just
1x4+(1)x100kg


Pull up   (fat bar)
1x8x20kg
1x5x30kg
1x4x30kg
1x4x30kg


10 sets of reverse hyper





what's up with the earth??    a massive magnitude 8.9 earthquake hits japan ..that is nuts!! hope people there are fine..

same man, pretty crazy







good job on the 7 blocks! imagine that guy's journal............. HEH
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=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
Pages: 1 ... 12 13 [14]   Go Up
  Print  
« previous next »
 
Jump to:  

powered by TickerIt