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hyperdunk1
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« Reply #30 on: January 12, 2011, 04:04:57 pm » |
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1/11 circuit training 1hr, 3x30 hanging sit ups. 1/12 3 games bball |
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hyperdunk1
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« Reply #31 on: January 15, 2011, 04:02:57 pm » |
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1/14 Squat: 2x5x135, 2x5x155, 2x3x185 bench: 10x 135 inclie bench 10x95, 2x5x135 2x30 hanging sit ups weighed in at 178 lb |
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hyperdunk1
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« Reply #32 on: January 16, 2011, 08:50:32 pm » |
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1/16 treadmill 20 min, eliptical 30 min , burned ~ 550 kcal bench press maintenance- 10x 95, 8x135, incline 6x135, 6x135 rows, 7x135, 7x 150 situps , 25 weight - 177lb |
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adarqui
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« Reply #33 on: January 18, 2011, 12:44:12 am » |
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1/16
treadmill 20 min, eliptical 30 min , burned ~ 550 kcal
bench press maintenance- 10x 95, 8x135, incline 6x135, 6x135
rows, 7x135, 7x 150
situps , 25
weight - 177lb
weight is going down nice, came here @ 181. 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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ghettoracer
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« Reply #34 on: January 18, 2011, 05:32:05 pm » |
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 330lbs ATG squat @ 180lbs bodyweight and 24'' vertical is a weird combination. One would expect you to be jumping higher. 25% bodyfat is an issue for sure but still , 24'' is too low for your ( BIG! ) relative strength. What about your running vertical with 1 and 2 legs? Notice its a machine squat, which is like night and day compared to free weight barbell squat. My running vertical with one leg has to be atleast 3 inches higher. 4% difference isn't exactly night and day... " Researchers from Drake University (Des Moines, Iowa) wanted to determine this, so they tested the one-rep-max strength of 32 trained lifters for the free-weight bench press and squat and compared them to their one-rep-max strength for the Smith machine versions of these two lifts. As reported in the Journal of Strength and Conditioning Research, bench press strength was about 16% higher for the free-weight bench press as compared to the Smith machine bench press. However, squat strength was about 4% greater for the Smith machine as compared to the free-weight squat. The scientists suggested the fixed path of the Smith machine bar led to lower strength for the bench press, because the straight up-and-down motion does not follow the path most people use for this lift. They also concluded that the small strength increase for the Smith machine squat might be due to the reduced need to maintain balance." source: http://findarticles.com/p/articles/mi_m0KFY/is_9_23/ai_n15733232/smith squats has other benefits too: http://findarticles.com/p/articles/mi_m0KFY/is_5_26/ai_n27503426/ |
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age: 37 :: 5'11" (180cm) :: 160lbs (72.7kg) ~17% body fat :: reach: 90.5" or 7'6.5" (231cm) :: wing span: 6" (183cm)
goal: dunk before 40 :-)
status: SVJ 29.5", RVJ ~32" = 10'3" touch
PR RVJ ~34" 10'5" touch @ age 25 (worst was ~6" below rim when i was @ 190 lbs ~30% body fat ~23" RVJ in 2007-8
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hyperdunk1
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« Reply #35 on: January 18, 2011, 05:47:56 pm » |
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330lbs ATG squat @ 180lbs bodyweight and 24'' vertical is a weird combination. One would expect you to be jumping higher. 25% bodyfat is an issue for sure but still , 24'' is too low for your ( BIG! ) relative strength. What about your running vertical with 1 and 2 legs? Notice its a machine squat, which is like night and day compared to free weight barbell squat. My running vertical with one leg has to be atleast 3 inches higher. 4% difference isn't exactly night and day... " Researchers from Drake University (Des Moines, Iowa) wanted to determine this, so they tested the one-rep-max strength of 32 trained lifters for the free-weight bench press and squat and compared them to their one-rep-max strength for the Smith machine versions of these two lifts. As reported in the Journal of Strength and Conditioning Research, bench press strength was about 16% higher for the free-weight bench press as compared to the Smith machine bench press. However, squat strength was about 4% greater for the Smith machine as compared to the free-weight squat. The scientists suggested the fixed path of the Smith machine bar led to lower strength for the bench press, because the straight up-and-down motion does not follow the path most people use for this lift. They also concluded that the small strength increase for the Smith machine squat might be due to the reduced need to maintain balance." source: http://findarticles.com/p/articles/mi_m0KFY/is_9_23/ai_n15733232/smith squats has other benefits too: http://findarticles.com/p/articles/mi_m0KFY/is_5_26/ai_n27503426/I never used smith machine, the 330 was free motion squat which is different from smith machine. it looks like this:  |
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hyperdunk1
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« Reply #36 on: January 18, 2011, 06:04:32 pm » |
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1/16
treadmill 20 min, eliptical 30 min , burned ~ 550 kcal
bench press maintenance- 10x 95, 8x135, incline 6x135, 6x135
rows, 7x135, 7x 150
situps , 25
weight - 177lb
weight is going down nice, came here @ 181. pc! hell yea, i actually came here at 179 and then it got up to 182, now its down to 177. |
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hyperdunk1
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« Reply #37 on: January 20, 2011, 07:53:47 am » |
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1/19 20 min light cardio squat - 10x 95, 5x135, 5x155, 5x175 seated calf raises- 10x45, 7x70, 7x90 chin ups - 7x70, 6x85, 6x100 weight 176 |
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hyperdunk1
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« Reply #38 on: January 23, 2011, 10:26:17 pm » |
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1/22 cardio 20 min deadlift- 2x5x135, 5x155, 3x175, 3x205, 3x225 cardio 20min weight 177 lb. been eating way too unhealthy and way too many kcal, around 4k today, and over 5k few days ago. |
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hyperdunk1
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« Reply #39 on: January 26, 2011, 02:45:15 am » |
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1/26 about to go hoop it up in am league. Vertical seems to be declining... not sure why. Tested on a vertical jump stick and was at about 23 inch standing, 25 in running. |
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adarqui
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« Reply #40 on: January 27, 2011, 04:57:07 am » |
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1/26
about to go hoop it up in am league.
Vertical seems to be declining... not sure why. Tested on a vertical jump stick and was at about 23 inch standing, 25 in running.
well, make sure you're testing in the 'same way' each time, so it doesn't vary just based on the circumstances/different hoops etc.. i mean i know how high im getting on a bunch of diff hoops, i keep track of how high i am on each one basically, just in case there's differences.. could just be some fatigue but i wouldn't worry about it right now, keep leaning up and improving strength, it'll all fall into place once you focus a bit more on power etc. 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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hyperdunk1
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« Reply #41 on: January 27, 2011, 03:33:11 pm » |
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1/26
about to go hoop it up in am league.
Vertical seems to be declining... not sure why. Tested on a vertical jump stick and was at about 23 inch standing, 25 in running.
well, make sure you're testing in the 'same way' each time, so it doesn't vary just based on the circumstances/different hoops etc.. i mean i know how high im getting on a bunch of diff hoops, i keep track of how high i am on each one basically, just in case there's differences.. could just be some fatigue but i wouldn't worry about it right now, keep leaning up and improving strength, it'll all fall into place once you focus a bit more on power etc. pc meh, i think i just over calculated my vertical months ago. 1/27 jogging 30 min half machine squat - 20x200lb, 20x220 lb squat- 10x135, 2x6x155 incline bench press, 10x95, 6x115, 6x135 dips 2x5x120 seated calf raise, 1x10x90, 15x70 sit ups 2x30 before workout, ate a football gyro meal. i really don't know why i did it, just very detrimental to my goal of hitting 33+ vertical... |
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hyperdunk1
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« Reply #42 on: January 29, 2011, 07:09:40 pm » |
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1/29 cardio 30 min deadlift- 2x10x135, 5x155, 2x4x185 decided to do angled leg press- 20x (4x45lb plates), 20 x (6 45lb plates) not too tough to do. 2x25 situps |
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hyperdunk1
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« Reply #43 on: February 18, 2011, 01:03:00 am » |
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Been slacking a lot lately, lol. going to ball in the morning for few hours than hit the weights. |
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