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Author Topic: PoPe's Vertical Mastery Journal  (Read 3357 times)
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PoPe
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« Reply #90 on: December 10, 2010, 03:51:59 am »
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it was in a workshop at my girlfriends place. it had overhead beams at 9'6, and some more at 10'2, i was measuring how much hand i got over the lower beam. all the outside courts are coverd in ice and the indoor ones arn't any cheaper xZ

pc
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
PoPe
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« Reply #91 on: December 10, 2010, 04:03:15 pm »
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LOWER BODY GYM STUFF
(decided to record it in lbs 2day)

bodyweight - 168lbs
soreness - chest +back
fatigue - nil

warmup
bike to gym
leg press 90lbs - 10(x2)
dynamix

squats
132lbs - 3
176lbs - 3
220lbs - 1(x6) (good shit right here, all the way down all the way up good speed)

tb deadlifts
143lbs - 3
231lbs - 3
275lbs - 3
319lbs - 1(x3)  headbang PR!!! +44lbs
231lbs - 10

seated calf raise
44lbs - 10
77lbs - 10
99lbs - 5(x3)

close grip bench
110lbs - 8(x5)
wide grip incline
110lbs - 10

yes yes y'all, good session, pleased with how 220lbs is feeling now, the down/up transition is smoothin up nicely. the deadlifts felt good too, gona try a session with them before squats kuz i rekon i can pull 340. not feelin seated calf raises, going back to barbell stylee next time. the bench was calling me at the end of the session, chest feels better for it, the wide grip incline stretched it out good xD

peace


"..change the way u look at things, and the things u look at change.."
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
adarqui
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« Reply #92 on: December 11, 2010, 12:13:43 am »
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Quote from: PoPe on December 10, 2010, 04:03:15 pm
LOWER BODY GYM STUFF
(decided to record it in lbs 2day)

bodyweight - 168lbs
soreness - chest +back
fatigue - nil

warmup
bike to gym
leg press 90lbs - 10(x2)
dynamix

squats
132lbs - 3
176lbs - 3
220lbs - 1(x6) (good shit right here, all the way down all the way up good speed)

tb deadlifts
143lbs - 3
231lbs - 3
275lbs - 3
319lbs - 1(x3)  headbang PR!!! +44lbs
231lbs - 10

seated calf raise
44lbs - 10
77lbs - 10
99lbs - 5(x3)

close grip bench
110lbs - 8(x5)
wide grip incline
110lbs - 10

yes yes y'all, good session, pleased with how 220lbs is feeling now, the down/up transition is smoothin up nicely. the deadlifts felt good too, gona try a session with them before squats kuz i rekon i can pull 340. not feelin seated calf raises, going back to barbell stylee next time. the bench was calling me at the end of the session, chest feels better for it, the wide grip incline stretched it out good xD

peace


"..change the way u look at things, and the things u look at change.."

huge pr..... @!$!@
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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
PoPe
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« Reply #93 on: December 22, 2010, 03:47:50 pm »
0

todays session after a long time resting:-

warmup
bike to gym
sum dynamanics

 
60kg-4
80kg-4
MSEM
100kg-1 (x8) 30secs rest btween reps

halfsquat
115kg-1 (x3)

STEPUPS
80kg-5eachleg (x2)

legpress calfraise
80kg-10 (x10)

legpress halfsquat (just pushing up) time inbtween only to load up for next set
120kg-3
160kg-3
200kg-3
240kg-3
280kg-2

passed my final assessment for fireservice. got my alerter on monday, had a few calls, dont make the first pump kuz some guys live just around the corner and the second is out of action atm. so im blastin off only to come home again. legs little tired for session kuz iv bmx sprinted twice 2day. but should b good extra to the trainin, spontaneous bike sprints 24/7 xD

mean time i been gettin into modding gta iv, chek it out:


original

custom
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
BMully
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« Reply #94 on: December 22, 2010, 09:05:57 pm »
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How do you mod gta!!!! that is about the coolest thing i have ever heard Tongue Tongue
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PoPe
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« Reply #95 on: December 23, 2010, 03:52:21 am »
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only for pc version

http://www.gtaforums.com/index.php?showforum=223 xD
Logged
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
adarqui
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Posts: 14979


im da bess mayne.


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« Reply #96 on: December 23, 2010, 05:05:23 pm »
0

Quote from: PoPe on December 23, 2010, 03:52:21 am
only for pc version

http://www.gtaforums.com/index.php?showforum=223 xD

haha nice! like the last pic alot, looks slick
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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