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Author Topic: Progress tracker- mully  (Read 707 times)
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BMully
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« on: March 17, 2011, 07:27:19 pm »
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Mully ADVANCED PROGRESS TRACKER

IMPORTANT REMINDERS
(3/17/11) Make goals ; go to track and lower body lift tomorrow: dunk vid needs to be made this weekend
(6/3/11)Comming back from Injury: Right Elbow Dislocation and burst of tissue in elbow joint
LONGE-TERM GOALS
-Dunk on a vid
-run 11.5 100m
-run 23.x in 200m
-run 52.x in 400m
-squat 5x 260, with parallel depth
-Start on Football

CURRENT GOALS
(3/17/11) end of week: get 3 sprinting sessions in and 2 lower body lifting sessions in
(6/3/11) Get back in shape by the end of next week, Get starting maxes done
MAJOR PR'S/MILESTONES

DAILY PHYSICAL & MENTAL STATE
(3/17/11)felt good, was pumped but only slightly better than average mental state when i got there
(6/3/11) Out of shape but I'm getting the gears turning, That's all that matters
BODYWEIGHT
(3/17/11)also need to buy scale Sad
(6/3/11) Still need a damn scale, but 152lbs

DIET
(3/17/11)6' inch meatball sandwich + chicken noodles + 50 gram protein shake + 2 peanut butter sandwiches

SORENESS
(3/17/11) none, but still sick
(6/3/11) A bunch in my legs
ACHES/INJURIES
(3/17/11) shoulder hurts only when lifting..it's good and no pain normally
(6/3/11) Elbow hurt a tad, but probably good pain and just from disuse
FATIGUE
(3/17/11) none, but still sick
(6/3/11) none

SLEEP SCHEDULE THE PREVIOUS NIGHT
(3/17/11) slept 15 straight hours, which is a record for STRAIGHT sleeping. I am still sick
(6/3/11) 3am-1pm
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
(3/17/11) dynamic warmup: 5min avg one
(6/3/11) Legs iced
STRETCHING AND MYOFASCIAL RELEASE
(3/17/11) dynamic warmup..no stretching
(6/3/11)  Foam roll and static stretch entire body
EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS

Push Press

Military Press
(6/3/11) 3x5 @ 65lbs

Bench

Pullups/ Chinups
(6/3/11) 2x5 good reps, 1x5 crappy reps : Pullups

Narrow Grip Bench
(6/3/11) 3x8 105lbs


Narrow Grip Bent Over Rows
(6/3/11) 3x8 100lbs

Core Work: Standard plank, Side plank, Leg Raises Hanging

Standard Plank[/u]

Side Plank[/u]

Leg Raises[/u]

Hang Snatch

Hang Clean


Standing Jumps

Squatting


RDL

Lunges


Standing Calf Raises

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC

CONDITIONING

RECOVERY
(6/3/11) 30min walk, Foam Rolling, Hot/Cold Shower, and stretching
« Last Edit: June 03, 2011, 03:48:58 pm by BMully » Logged
http://www.adarq.org/forum/progress-journals-experimental-routines/progress-tracker-mully/new/
adarqui
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im da bess mayne.


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« Reply #1 on: August 11, 2011, 10:37:18 pm »
+1

 
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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
slowkidtryingtogetfast
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« Reply #2 on: August 13, 2011, 05:03:19 am »
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Quote from: adarqui on August 11, 2011, 10:37:18 pm


hey i always wonder is that mully in his pro pic, cuz it would be sick if he ran sub 10
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
Aristotle

I can accept failure, everyone fails at something. But I can't accept not trying.
Michael Jordan

If you arent willing to give 100% do not give anything at all
Myself

Bench:105 max
Deadlift: 155 max
Squat: never squatted before
Pushups: 16 with perfect form
Chinups: 5
Pullups: 2
100 m dash: 15.2
200 m dash: 33.4 (not sure about the .4)

http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/
adarqui
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im da bess mayne.


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« Reply #3 on: August 13, 2011, 05:07:34 am »
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Quote from: slowkidtryingtogetfast on August 13, 2011, 05:03:19 am
Quote from: adarqui on August 11, 2011, 10:37:18 pm


hey i always wonder is that mully in his pro pic, cuz it would be sick if he ran sub 10

nah i think he runs 11.8-12 official or something.

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=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
Raptor
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« Reply #4 on: August 13, 2011, 02:06:06 pm »
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Quote from: adarqui on August 13, 2011, 05:07:34 am
Quote from: slowkidtryingtogetfast on August 13, 2011, 05:03:19 am
Quote from: adarqui on August 11, 2011, 10:37:18 pm


hey i always wonder is that mully in his pro pic, cuz it would be sick if he ran sub 10

nah i think he runs 11.8-12 official or something.

pC


That's LeMaitre right?
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adarqui
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im da bess mayne.


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« Reply #5 on: August 13, 2011, 02:38:50 pm »
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Quote from: Raptor on August 13, 2011, 02:06:06 pm
Quote from: adarqui on August 13, 2011, 05:07:34 am
Quote from: slowkidtryingtogetfast on August 13, 2011, 05:03:19 am
Quote from: adarqui on August 11, 2011, 10:37:18 pm


hey i always wonder is that mully in his pro pic, cuz it would be sick if he ran sub 10

nah i think he runs 11.8-12 official or something.

pC


That's LeMaitre right?


yup
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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
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