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adarqui
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« Reply #75 on: December 06, 2010, 02:31:18 am » |
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I think i just need to develop better work capacity, its gotten pretty hot here so that is definitley effecting me, need to get used to it i guess.
Today gym, finally hit a PR on the bench press 8 reps on 80kg------------1rm 101kg~!!!!!
Bench
Work up to 8 reps 80kg
Incline
3x6-8
Triceps......
2x1min Abs bridge
from overtrained to PR on bench in 24hours.. good shit lol 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=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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kbm12345
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« Reply #76 on: December 06, 2010, 10:24:06 pm » |
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lol, donno maybe its not a pr and i could have always done that hmmm. Today was terrible, felt so heavy on my feet, when i did plyos, i think it was from all the running we did at training on Sunday. All my gym lifts were noticeably weaker. Hip flexor is still hurting from squatting it alsmost feels like when i get to the bottom position it is being squished together. Lower back was starting to hurt today also. Plyos: Pogos+jumps 5RVJ 2x8 drop jumps Tried some depth jumps but was getting really low 1. Squats Work up to 1x10 82.5kg, 1x6 82.5kg, 1x4 82.5kg 1x10 62.5kg 2. Back work 3. Bss 2x8 25kg d/bells Going to take the rest of the week off-maybe have a workout on friday depending on how i am feeling. |
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kbm12345
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« Reply #77 on: December 10, 2010, 05:25:32 am » |
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Previous days: Incline bench worked up to 1x5 75kg, 1x5 70kg 5x5 +10kg weight pullups Military standing 1x5 40kg 1x5 50kg, 1x5 52.5kg, 1x8 45kg Bicep+tricep SS 15kg d/bells TODAY Jumps: 50 total+Glute activation exercises. Gym: Front squat (Touch n go 18inch box) 1x5 40kg, 1x5 50kg, 1x5 60kg, 1x5 70kg, 1x5 80kg, 1x5 90kg, 1x5 100kg, 1x10 90kg, 1x10 80kg to 17inch box Pull ups throughout program ~40 Push press 2x5 50kg BSS 3x6 22.5kg d/bells Single leg box squats 3x6 BW Reverse lunges 1x6 40kg, 1x6 47.5kg GHR 1x6 Weight is at 90kg, this may be why i am jumping lower atm Up from around 87kg. This is most likely it since i dont have that light nimble feeling anymore. Noticeably fatter around waist. But just got a new job and have been drinking 1 can of coke +sausge rolls every shift. And been lazy as hell with food prep. |
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adarqui
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« Reply #78 on: December 10, 2010, 09:52:36 pm » |
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Previous days:
Incline bench worked up to 1x5 75kg, 1x5 70kg
5x5 +10kg weight pullups
Military standing 1x5 40kg 1x5 50kg, 1x5 52.5kg, 1x8 45kg
Bicep+tricep SS 15kg d/bells
TODAY
Jumps: 50 total+Glute activation exercises.
damn how many were max?
Gym:
Front squat (Touch n go 18inch box) 1x5 40kg, 1x5 50kg, 1x5 60kg, 1x5 70kg, 1x5 80kg, 1x5 90kg, 1x5 100kg, 1x10 90kg, 1x10 80kg to 17inch box
Pull ups throughout program ~40
Push press 2x5 50kg
BSS 3x6 22.5kg d/bells
Single leg box squats 3x6 BW
Reverse lunges 1x6 40kg, 1x6 47.5kg
GHR 1x6
Weight is at 90kg, this may be why i am jumping lower atm Up from around 87kg. This is most likely it since i dont have that light nimble feeling anymore. Noticeably fatter around waist. But just got a new job and have been drinking 1 can of coke +sausge rolls every shift. And been lazy as hell with food prep.
ya man, i feel much diff at 155 than i did at 147, would rather be 147 again or 150 without these few lbs of fat i put on.. it is definitely making a difference. chill with the cokes mang! lol 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=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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kbm12345
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« Reply #79 on: December 13, 2010, 08:18:13 pm » |
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Yeah going to try and lose that 2kg again this next 2 weeks. Yesterday gym Bench 80kg 3x5 PUll ups 3x6+12.5kg Military standing work up to 1x4 52.5kg Bicep+Triceps Today-Workout with friends Bench 3x 80kg not sure reps 6 on first set Incline 2x8 60kg, 1x8 65kg Flyes 3x 10-12 Basketball training has finished for this year, starts back up at the end of Jan, this gives me a bit of time to train. This week will just be a restish week to get my back to 100%. Then im going to do an Upper/Lower/Upper/Lower split Plyos+Sprints, before Lower days +A conditioning workout every Sunday!Strongman+aerobic/lactic acid work, just to maintain my level of fitness. Starting Jan 5th il start depth jumps also, only time i can do them for 3 weeks without interuption |
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kbm12345
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« Reply #80 on: December 22, 2010, 06:39:35 am » |
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Been busy/lazy as hell atm will try to get sprints in tomorrow. Jump has gone down a bit which has demotevated me alot. |
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LBSS
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« Reply #81 on: December 22, 2010, 09:28:16 am » |
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Been busy/lazy as hell atm will try to get sprints in tomorrow. Jump has gone down a bit which has demotevated me alot.
I feel you on this. Do not let it get to you. You are capable of more, know that you are capable of more. The jump will go back up. Hell, two nights ago I jumped better than I had in over a week, on a gimpy hip and ankle! Just keep working. |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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kbm12345
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« Reply #82 on: December 22, 2010, 08:48:48 pm » |
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^^^^Thanks for the support. Went to do sprints today and my back was killing me again, I think il prob rest it to the new years and just do some upper body stuff that doesnt stress my back chins, bench dips etc. Prob wont be updating until next year then il start properly, hopefully back will recover by then, dont want to take the risk like last year and try and train though it and end up ruining my season. Also started a cell tech cycle but turns out the stuff was fake.... Did not pay thos so will prob get new shit and start again in the new years,. Hopeing for some big gains from it. Have a good Chrismas + Happy new years everyone. |
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adarqui
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« Reply #83 on: December 23, 2010, 04:49:40 pm » |
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^^^^Thanks for the support. Went to do sprints today and my back was killing me again, I think il prob rest it to the new years and just do some upper body stuff that doesnt stress my back chins, bench dips etc.
Prob wont be updating until next year then il start properly, hopefully back will recover by then, dont want to take the risk like last year and try and train though it and end up ruining my season.
damn :/ eat clean, hit up some prehab/flexibility, and just relax. Also started a cell tech cycle but turns out the stuff was fake.... Did not pay thos so will prob get new shit and start again in the new years,. Hopeing for some big gains from it.
Have a good Chrismas + Happy new years everyone.
same to you man! hope you come back healthy from your break. pc |
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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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kbm12345
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« Reply #84 on: December 28, 2010, 04:44:18 am » |
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Ok back   Figured my back was sore from estrogen blockers which sucked all the water from my body, neway feeling alot better now. Monday Gym-Upper Body Bench Press 1x10 bar 1c10 60kg 1x1070kg 1x8 80kg 1x5 85kg 1x4 85kg 1x~10 70kg Incline d/bells 30kg ~3x8 Flyes 3x10-12 Bicep curls not sure of weights. Foreaerm curls seated. Tomorow going to try do some sprints again and hoping back pulls up ok, plus single leg lower body work. Ive already put on a ton of muscle in 1 week, eating 4000cals non workout days and 4500 workout days and have lost fat also. Feels good |
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kbm12345
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« Reply #85 on: December 28, 2010, 07:54:29 pm » |
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No back pain at all today, which im so happy about: Hill sprints: 10x15m Plyos: Ring touches from a seated position 1x8 Rythmic jumps ~6 Gym-Concentrated on single leg stuff, left leg is heaps weeker then my right BSS, d/bells 1x10 17.5kg 1x8 22.5kg 1x6 25kg 1x5 27.5kg---RECORD could of got heaps more on right but left leg is weak as fark 1x10 17.5kg Single leg squats off/onto a 17inch box-BW ~3x10 again left leg conked out at ~5 each set while i got 10 easy with the right leg Hip thrusters:-------------Got some real weird looks from ppl, this one fat idiot that has been going when i used to go in year 11(I stopped after a year) ~5 years ago that still looks the same now, was laughing at me, ive caught him laughing at me and a mate another time when we were doing push press also. But then a gym instructor joined in our set and i think he woulda felt like an idiot. Tempted to say something to him. 3x10 60kg Revese lunges Tried 50kg could hardly do anything. NOTES: Just realised writing this down i really did f all today in the gym but it felt like heaps. Also hill sprints felt slow as hell. Going to try get in ~4500 cals today. |
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adarqui
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« Reply #86 on: December 29, 2010, 03:45:26 am » |
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No back pain at all today, which im so happy about:
Hill sprints:
10x15m
Plyos:
Ring touches from a seated position 1x8
Rythmic jumps ~6
Gym-Concentrated on single leg stuff, left leg is heaps weeker then my right
BSS, d/bells
1x10 17.5kg
1x8 22.5kg
1x6 25kg
1x5 27.5kg---RECORD could of got heaps more on right but left leg is weak as fark
1x10 17.5kg
Single leg squats off/onto a 17inch box-BW
~3x10 again left leg conked out at ~5 each set while i got 10 easy with the right leg
Hip thrusters:-------------Got some real weird looks from ppl, this one fat idiot that has been going when i used to go in year 11(I stopped after a year) ~5 years ago that still looks the same now, was laughing at me, ive caught him laughing at me and a mate another time when we were doing push press also. But then a gym instructor joined in our set and i think he woulda felt like an idiot. Tempted to say something to him.
3x10 60kg just give his punk ass the honey badger stare.. eat his soul with your eyes. Revese lunges
Tried 50kg could hardly do anything.
NOTES:
Just realised writing this down i really did f all today in the gym but it felt like heaps.
Also hill sprints felt slow as hell.
Going to try get in ~4500 cals today.
4500 kcal is big work, glad you're back and feeling good. peace man |
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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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kbm12345
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« Reply #87 on: January 06, 2011, 08:48:59 pm » |
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I think my back has finally healed up havent done legs this weak, so next monday il start training properly, +shooting which i havent done in along time. Neway im now up to 91kg from 86kg with no increase in BF Also benched 100kg x1 for first time today, was after maxing out on reps on 85kg and was very easy, prob could of gotten a double. |
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adarqui
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« Reply #88 on: January 08, 2011, 04:36:32 pm » |
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I think my back has finally healed up havent done legs this weak, so next monday il start training properly, +shooting which i havent done in along time.
Neway im now up to 91kg from 86kg with no increase in BF
Also benched 100kg x1 for first time today, was after maxing out on reps on 85kg and was very easy, prob could of gotten a double.
nice man, on both accounts (back and bench). |
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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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