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Author Topic: Piotr's Journal  (Read 3993 times)
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psolo27
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« Reply #120 on: December 29, 2010, 05:20:23 pm »
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last thurs:

deadlift
1 X 5 315
5 X 5 325

tri pulldown w/rope
1 X 8 50
4 X 5 57.5

pullup
4 X 6


monday:

calf press --> dont remember how much or how many, just doing it till the squat rack was open but they were taking forever so benched a lil too

bench
4 X 7 175

tried squatting but felt some knee pain, rdl instead
3 X 15 185

hip abduction
5 X 20 115

tues:
took the day off to rest knees


today:

knees felt a lot better after foam rolling, kept the squats light just in case tho
 
4 X 8 225 (tried to make the reps as explosive as i could)

strict press
4 X 8 100

decline sit up
4 X 12 w/ 5 lbs

hip abduction
4 X 20 125

     these new icons r awesome lol
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adarqui
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« Reply #121 on: December 29, 2010, 11:23:29 pm »
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Quote from: psolo27 on December 29, 2010, 05:20:23 pm
last thurs:

deadlift
1 X 5 315
5 X 5 325

tri pulldown w/rope
1 X 8 50
4 X 5 57.5

pullup
4 X 6


monday:

calf press --> dont remember how much or how many, just doing it till the squat rack was open but they were taking forever so benched a lil too

bench
4 X 7 175

tried squatting but felt some knee pain, rdl instead
3 X 15 185

hip abduction
5 X 20 115

tues:
took the day off to rest knees


today:

knees felt a lot better after foam rolling, kept the squats light just in case tho
 
4 X 8 225 (tried to make the reps as explosive as i could)

strict press
4 X 8 100

decline sit up
4 X 12 w/ 5 lbs

hip abduction
4 X 20 125

    these new icons r awesome lol

 

Smiley
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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
psolo27
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« Reply #122 on: January 04, 2011, 10:04:35 am »
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last night:

 
4 X 8 250 lbs
went light cuz i wanted to do the reps real explosive

clean
4 X 5 135 lbs

hip abduction
1 X 18 140lbs
4 X 15 140

decline sit up
4 X 10 10lbs
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psolo27
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« Reply #123 on: January 04, 2011, 09:31:43 pm »
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tonight:

bench
3 X 6 195lbs

rdl
3 X 15 165 lbs
back is good for way more but i dont have the flexibility in my hamstrings. i just started doing these a few months ago and it hasnt been consistent so im still pretty new at these. i gotta take things slower until i develop the flexibility so that i dont get hurt, especially hamstrings cuz they are a bitch to come back from

lat pulldown
3 X 12 100 lbs
lats r weak as shit. kinda ignore them to be honest gotta do those more regularly

curl
3 X 12 55lbs
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psolo27
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« Reply #124 on: January 30, 2011, 05:07:15 pm »
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sorry ive been really lazy with updating my log

today:

deadlift
1 X 2 340lbs + depth jump X 7 (12 in or so box)
1 X 5 315     + depth jump X 7

bench
1 x 2 230lbs + plyo pushup X 5
1 X 5 200     + plyo pushup X 5

5 min rest in between sets of dl and bench

GHR
3 X 5
just resisted on the way down, not strong enough to pull myself up yet
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psolo27
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« Reply #125 on: February 06, 2011, 03:15:44 pm »
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Deadlift (used straps today):
1 X 2 365 lbs + depth jump X 7 (12in box or so)
1 X 5 335      + depth jump X 7


Bench
1 X 1 235lbs + plyo pushup X 7
1 X 5 205     + plyo pushup X 7

5 min rest between sets
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psolo27
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« Reply #126 on: February 08, 2011, 09:29:29 pm »
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DL
1 X 2 365lbs + depth jump X 6 12 in box
1 X 5 335     + depth jump X 6

--used too much back, gonna use the trap bar next time, i can prolly do more weight too

bench
1 X 1 235 lbs + plyo pushup X 5
1 X 5 205      + plyo pushup X 5 (pretty easy)
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adarqui
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« Reply #127 on: February 10, 2011, 06:31:59 pm »
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Quote from: psolo27 on February 08, 2011, 09:29:29 pm
DL
1 X 2 365lbs + depth jump X 6 12 in box
1 X 5 335     + depth jump X 6

--used too much back, gonna use the trap bar next time, i can prolly do more weight too

bench
1 X 1 235 lbs + plyo pushup X 5
1 X 5 205      + plyo pushup X 5 (pretty easy)

ya fuck regular dl's, i'd rather trap bar.. just safer especially if you don't wear a belt.

nice work on 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=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
psolo27
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« Reply #128 on: February 13, 2011, 09:08:02 pm »
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trap bar deadlift (stood on 2 plates to get deeper)
1 X 2 385 lbs + depth jump X 5 (12 in box)
1 X 5 345       + depth jump X 5

bench
1 X 1 235 lbs + plyo pushup X 5
1 X 3 215       + plyo pushup X 5
---gonna go lighter on the first set next time, not seeing any progress with the real heavy weight

side planks
1:30 each side
2 min each side
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Chris Hickson
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« Reply #129 on: February 14, 2011, 08:23:00 am »
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the piotr beast aint lovin the squats latley....whens bball this week?
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for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping
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