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Author Topic: Jonas' Journal  (Read 2479 times)
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adarqui
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« Reply #45 on: January 08, 2011, 05:45:55 pm »
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Quote from: Jonas3r on January 07, 2011, 11:46:21 am
last workout in my tvs journal:
Quote from:  TVS Posted: Wed Jul 29, 2009
squat: 130kg x1 @88kg bw with ease

i have this journal 27 days now and squated 130kgx3 @86kg bw today BOOOM!

<a href="http://www.youtube.com/watch?v=sH7zdQaHH1I" target="_blank">http://www.youtube.com/watch?v=sH7zdQaHH1I</a>

d3 07.01.2011

agillity ladder drills
tuck jumps:4x10
pogo jumps:4x5

squats: 5x5x20kg, 5x40kg, 4x60kg, 3x80kg, 2x100kg, 1x110kg, 3x130kg, 20x70kg
lunges: left knee said no no
calf raises: 3x10x120kg

 headbang headbang headbang headbang headbang headbang

great squatting, improving nicely

that's interesting about the TVS journal too.. you're going to just shatter all of your old numbers this year.

70kg x 20  headbang always gotta turn the volume up on the 20's to hear the breathing (hard work).

pc
« Last Edit: January 08, 2011, 05:48:45 pm by adarqui » Logged
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"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
Jonas3r
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« Reply #46 on: January 09, 2011, 06:02:25 am »
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thanks a lot man!!
some goals for january: squat 140x5, bwx20
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« Reply #47 on: January 09, 2011, 11:29:09 am »
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d1 09.01.2011

agillity ladder drills
tuck jumps: 4x10
pogo jumps: 4x5

squats: 5x5x20kg 5x40kg 4x50kg 3x60kg 2x80kg 1x90kg 2x10x105kg 2x10x100kg
lunges: damn my knees feel really good actually but i cant lunge down with the left leg in front at all,dunno will probably switch to step ups in the next workout if they feel better
calf raises: 3x10x120kg
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« Reply #48 on: January 10, 2011, 07:13:52 am »
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10.01.11

bw:86,2 in the morning before eating anything -- 1kg gain, im still as lean as before but the legs got bigger
soreness:glutes,quads,hams -- little more than in the last weeks

i measured my height and reach with my nike frees on: 8'2'' reach at 6'2'' in shoes!!! monkey arms  Cheesy
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« Reply #49 on: January 10, 2011, 07:58:06 am »
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Quote from: Jonas3r on January 10, 2011, 07:13:52 am
10.01.11

bw:86,2 in the morning before eating anything -- 1kg gain, im still as lean as before but the legs got bigger
soreness:glutes,quads,hams -- little more than in the last weeks

i measured my height and reach with my nike frees on: 8'2'' reach at 6'2'' in shoes!!! monkey arms  Cheesy

you lucky, lucky bastard.
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adarqui
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« Reply #50 on: January 11, 2011, 02:54:30 am »
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Quote from: Jonas3r on January 09, 2011, 11:29:09 am
d1 09.01.2011

agillity ladder drills
tuck jumps: 4x10
pogo jumps: 4x5

squats: 5x5x20kg 5x40kg 4x50kg 3x60kg 2x80kg 1x90kg 2x10x105kg 2x10x100kg

 headbang


Quote
lunges: damn my knees feel really good actually but i cant lunge down with the left leg in front at all,dunno will probably switch to step ups in the next workout if they feel better

weird, what's going on with that? you just plant left leg and it collapses/unstable or what?


Quote
calf raises: 3x10x120kg
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"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
Jonas3r
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« Reply #51 on: January 12, 2011, 03:41:39 pm »
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Quote from: adarqui on January 11, 2011, 02:54:30 am
Quote
lunges: damn my knees feel really good actually but i cant lunge down with the left leg in front at all,dunno will probably switch to step ups in the next workout if they feel better

weird, what's going on with that? you just plant left leg and it collapses/unstable or what?

yes, it was painfull when going down. the squats and the other stuff were no problem. today i lunged wo weight on the bar, i will just work up from there.


d2 12.1.11

agillity ladder drills
tuck jumps: 4x10
pogo jumps: 4x5

squats: 5x5x20kg 5x40kg 4x60kg 3x80kg 2x90kg 1x100kg 6x115kg 10x110kg 20x75kg
lunges: 3x8x20kg
calf raises: 3x10x130kg
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Jonas3r
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« Reply #52 on: January 17, 2011, 12:40:10 pm »
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14.01.11
agillity ladder drills
tuck jumps: 4x10
pogo jumps: 4x5
squats:130x4 75x15

15.01.11
jumps dunks on 9'8'' rvj: ~28''

17.01.11
svjs:~25''

agillity ladder drills
tuck jumps: 4x10
squats:5x5x20kg 5x40kg 4x60kg 3x80kg 2x90kg 1x100kg 9x105kg 10x105kg 9x105kg 8x105kg i need someone who counts for me lol
lunges:8x20kg 2x8x30kg
calf raises:3x10x130kg
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« Reply #53 on: January 19, 2011, 10:54:44 am »
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19.01.2011 moderate volume day

soreness: quads, hams a little more ... need to walk or jog on off days again
bw: 87,5 ... need to eat cleaner again

dynamic warm up
stomp agilities
prone superman: 2x10
90° prone glute: 2x10

tuck jumps: 4x10
pogo jumps: 4x5
24'' depth drops: 2x5

squats: 4x5x20kg 5x40kg 5x60kg 3x80kg 2x90kg 1x110kg edit: 2x8x115kg ... without losing count  Cheesy
reverse lunges: 8x20kg 8x30kg 8x40kg ... no knee pain   highfive
calf raises: 3x10x130kg

static stretching: quads hams calfs 2x20-30s
« Last Edit: January 21, 2011, 10:02:42 am by Jonas3r » Logged
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adarqui
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« Reply #54 on: January 20, 2011, 03:30:53 am »
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Quote from: Jonas3r on January 19, 2011, 10:54:44 am
19.01.2011 moderate volume day

soreness: quads, hams a little more ... need to walk or jog on off days again
bw: 87,5 ... need to eat cleaner again

why'd you write that, "need to walk ...", you notice a difference in soreness when you're not walking? or what?



Quote
dynamic warm up
stomp agilities
prone superman: 2x10
90° prone glute: 2x10

tuck jumps: 4x10
pogo jumps: 4x5
24'' depth drops: 2x5

squats: 4x5x20kg 5x40kg 5x60kg 3x80kg 2x90kg 1x110kg 2x10x115kg ... without losing count  Cheesy
reverse lunges: 8x20kg 8x30kg 8x40kg ... no knee pain   highfive
calf raises: 3x10x130kg

static stretching: quads hams calfs 2x20-30s




 headbang

nice didn't you hit 6 with that last time or am i brain farting.
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
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« Reply #55 on: January 20, 2011, 07:26:13 am »
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dammit ... 2x8 of course ... day by day i become dumber
« Last Edit: January 21, 2011, 10:05:19 am by Jonas3r » Logged
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« Reply #56 on: January 21, 2011, 10:12:33 am »
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21.01.2011 strenght day

soreness: glutes and lower back mostly

dynamic warm up
stomp agilities

tuck jumps: 4x10
pogo jumps: 4x5
24'' depth drops: 2x5

squats: 4x5x20kg 5x40kg 5x60kg 3x80kg 2x100kg 1x110kg 1x135kg 1x140 lil high and slow
reverse lunges: 3x8x20kg
calf raises:10x130kg 8x130kg

static stretching: quads hams calfs 2x20s
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« Reply #57 on: January 30, 2011, 11:32:07 am »
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24.01.11 high volume day squat:3x10x105
27.01.11 short jump session rvjs: 28''
28.01.11 dribbling shooting jumps rvjs: 30''

30.01.11 moderate volume day

sleep:11-12hours
diet:1pm(standing up) 4 sandwiches(egg,ham,cheese,sausage), 3:30pm 2 toasts (brie,fish), 1orange, 1banana, 4:30pm 1 tablespoon protein, 5pm training, 7pm pork roast and veggies, will eventually eat some nuts later


dynamic warm up
prone superman: 2x10
90° prone glute: 2x10
stomp agilities

tuck jumps: 4x10
pogo jumps: 4x5
24'' depth drops: 2x5

squats: 4x5x20kg 5x40kg 5x60kg 3x80kg 2x100kg 1x110kg 8x115kg easy 10x115kg  
reverse lunges: 3x8x50kg
calf raises: 3x10x130kg

static stretching: quads hams calfs 2x20-30s
« Last Edit: January 30, 2011, 11:36:29 am by Jonas3r » Logged
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