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PointerRyan
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« Reply #15 on: September 03, 2010, 06:59:51 pm » |
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Did some upperbody yesterday. Push ups 4x 19. As usual, last set had to rest with my knees on the floor while completing the sets. Gonna start pull ups and calf raises soon. |
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cowed77
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« Reply #16 on: September 03, 2010, 07:49:18 pm » |
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the bad news is that your not too strong right now. the good news is that, cos of ur low base, whatever u do from here on out will have a bigger impact. so go hard boy, lets go lets go! when i practise alone, i too mainly work on my shot. my layups and finishing came from pickup games. thats in the past tho, when i don't hit the gym, and play ball a few times a week. now my finishing is definitely worse than before, and i lack the aggressive mental edge to really attack the rim, i find myself pulling up for a shot more than i like now :/ |
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
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PointerRyan
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« Reply #17 on: September 03, 2010, 11:05:17 pm » |
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well anyways, I just tested my RVJ today, and its about same height with my SVJ. I think I know why it was much mroe lower tha nmy SVJ the previous time I tested. I only took 3short steps and jump. It was a small place. But just now, I took about 4 steps as fast as i can, I jumped much more higher. the bad news is that your not too strong right now.
the good news is that, cos of ur low base, whatever u do from here on out will have a bigger impact. so go hard boy, lets go lets go!
when i practise alone, i too mainly work on my shot. my layups and finishing came from pickup games.
thats in the past tho, when i don't hit the gym, and play ball a few times a week.
now my finishing is definitely worse than before, and i lack the aggressive mental edge to really attack the rim, i find myself pulling up for a shot more than i like now :/
well, its true that Im not too strong. but I'm working on it. And besides, yesterday my friend told me my chest was quite big for my small body size. At least that means my workout is effective. and btw, how do you quote a certain sentence instead of the whole thing? |
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« Last Edit: September 03, 2010, 11:08:02 pm by PointerRyan »
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PointerRyan
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« Reply #18 on: September 05, 2010, 04:12:52 am » |
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Hey guys, well just finished my workout. Plyometrics Depth jumps 4sets6rep 18inch height Alternate lunge jump 3x12 rim jumps 4x7 Upper body Push ups4x19 Didnt increase reps because didnt feel so strong today and also, I'm trying to do all reps without me kneeling down and rest for 4-5 seconds every 4-5 reps. The last 2 times i did upper body, i only had to kneel down from the push up position and rest a few seconds every few reps and get back up again. But today, on my second set, i already had to kneel down after my first 7reps. Gotta question for anyone reading this. Well, right now , since im doing bodyweight, so my rest time between sets is about 1minute plus, is it ok to rest and take a few deep breath every few reps and continue when doing a set? Well basically, my muscles feel tired that's why i do this. So what d'ya guys think? |
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adarqui
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« Reply #19 on: September 05, 2010, 11:07:22 am » |
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Hey guys, well just finished my workout.
Plyometrics
Depth jumps 4sets6rep 18inch height
Alternate lunge jump 3x12
rim jumps 4x7
Upper body
Push ups4x19
Didnt increase reps because didnt feel so strong today and also, I'm trying to do all reps without me kneeling down and rest for 4-5 seconds every 4-5 reps.
The last 2 times i did upper body, i only had to kneel down from the push up position and rest a few seconds every few reps and get back up again. But today, on my second set, i already had to kneel down after my first 7reps.
Gotta question for anyone reading this. Well, right now , since im doing bodyweight, so my rest time between sets is about 1minute plus, is it ok to rest and take a few deep breath every few reps and continue when doing a set? Well basically, my muscles feel tired that's why i do this.
So what d'ya guys think?
well yes that's fine, but it's not a normal set, it's more of a cluster set.. if doing that is helping you to hit more reps in a row without stopping, then it's completely fine.. just make sure you're not giving up too early, meaning, if you feel fatigued, try to fight through some of it so that you get stronger faster. 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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PointerRyan
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« Reply #20 on: September 05, 2010, 07:35:04 pm » |
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oh well normally after the first 5-6 rep, I'd kneel down or either stick my butt out upwards like a dive bomber push ups. NOrmally, i'd rest and take few deep breath and continue push up for my first 3 sets. Then on my last set, I gotta kneel down and take few breaths(probably lasting 3-4seconds). Thats still a cluster set? |
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adarqui
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« Reply #21 on: September 05, 2010, 09:29:56 pm » |
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oh well normally after the first 5-6 rep, I'd kneel down or either stick my butt out upwards like a dive bomber push ups. NOrmally, i'd rest and take few deep breath and continue push up for my first 3 sets. Then on my last set, I gotta kneel down and take few breaths(probably lasting 3-4seconds). Thats still a cluster set?
nah it's not a cluster set unless you take small breaks in between, completely relaxing, like if you were to put knees down. at least one day a week i'd put some books in a backpack or something and rep those out on pushups, you seem like me.. bodyweight alone is a struggle to get stronger, once you add a bit of resistance then strength comes alot easier.. 10lb to start, in a back pack, would do pretty good as a stimulus for making you stronger at pushups. 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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PointerRyan
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« Reply #22 on: September 05, 2010, 09:50:06 pm » |
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so do i still continue with my tempo of 2-1-0? thats what wears me out. |
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adarqui
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« Reply #23 on: September 05, 2010, 09:57:31 pm » |
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so do i still continue with my tempo of 2-1-0? thats what wears me out.
mix it up.. you shouldn't be sticking to one sort of tempo with the kind of routine you're doing, you want to play with a variety of tempos.. 2-1-0, 1-5-0, 0,0,0 hehe you know? i'd mix it up with the bodyweight stuff.. when you're doing heavier weights then a consistent tempo becomes more important. 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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PointerRyan
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« Reply #24 on: September 05, 2010, 10:05:40 pm » |
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well. so basically, i just do a tempo that's confortable? well thanks again. btw, how do you quote a certain sentence? |
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adarqui
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« Reply #25 on: September 05, 2010, 10:53:44 pm » |
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well. so basically, i just do a tempo that's confortable?
well you want to use tempos that will promote further adaptations/strength gain, sometimes that's going the opposite of being comfortable, paused pushups with say a 5-10 second hold at the bottom are far from comfortable but they provide a nice new stimulus for adaptation.. you want to mix it up between faster tempo, moderate tempo, and paused/slower tempo.. well thanks again. btw, how do you quote a certain sentence?
you have to quote then delete what you don't want quote, ya i know, it's a pain in the ass  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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PointerRyan
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« Reply #26 on: September 05, 2010, 11:22:21 pm » |
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well you want to use tempos that will promote further adaptations/strength gain, sometimes that's going the opposite of being comfortable, paused pushups with say a 5-10 second hold at the bottom are far from comfortable but they provide a nice new stimulus for adaptation.. you want to mix it up between faster tempo, moderate tempo, and paused/slower tempo..
peace
Well, Isn't a 2-1-0 ok? Its quite hard for me. That's why i kneel down and rest after my 6th rep on my 4th set. The amount of time of tension is alot, especially since i go down slow, pause there for a sec, and explode back up. So even if I'm on the top position, there's already tension on my arms. Also, I'm not concerned about how hard it is, but whether I can do my last set without kneeling down. thanks again |
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« Last Edit: September 05, 2010, 11:26:51 pm by PointerRyan »
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PointerRyan
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« Reply #27 on: September 06, 2010, 08:45:17 am » |
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Just did my lower body workout. travellign lunges 3x15x 10kg Single leg RDL3x18x10kg( as usual, dumbbells only went down to slightly above knees. single leg glute bridges3x10-9-9 x 5kg. rained today, so I didnt play basketball. slept for the evening. woke up, 30minute later start working out. Felt week today, and felt more from the rectus femoris during lunges, maybe a little tight (probably because of the new warm ups I do). adarq, i think I must have missed out somethign in the warm ups that my rectus femoris felt tight. It cant be the supine and prone scorpion, cause I nvr done them before in previous workouts and rectus femoris was loose. Do you think i should continue the split squat stretch I used to do? |
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adarqui
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« Reply #28 on: September 06, 2010, 05:07:24 pm » |
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Just did my lower body workout.
travellign lunges 3x15x 10kg
Single leg RDL3x18x10kg( as usual, dumbbells only went down to slightly above knees.
single leg glute bridges3x10-9-9 x 5kg.
rained today, so I didnt play basketball. slept for the evening. woke up, 30minute later start working out. Felt week today, and felt more from the rectus femoris during lunges, maybe a little tight (probably because of the new warm ups I do).
adarq, i think I must have missed out somethign in the warm ups that my rectus femoris felt tight. It cant be the supine and prone scorpion, cause I nvr done them before in previous workouts and rectus femoris was loose. Do you think i should continue the split squat stretch I used to do?
ya maybe you've come to rely on that stretch quite a bit.. i'd try another session with that new warmup, but make sure you stretch out the quads/hams/lats/etc AFTER your workout.. i don't like any static stuff prior to workout... if it bugs again then add it back in, see how it effects you. 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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PointerRyan
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« Reply #29 on: September 06, 2010, 10:42:50 pm » |
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ya maybe you've come to rely on that stretch quite a bit.. i'd try another session with that new warmup, but make sure you stretch out the quads/hams/lats/etc AFTER your workout.. i don't like any static stuff prior to workout... if it bugs again then add it back in, see how it effects you.
pc
Well, I only hold it not more than 3 seconds statice stretch done 2-3 times for each leg wont decrease too much power, right? Also, is a 2-3 second hold for some stretches alright? Or its too static? thanks |
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