16921
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random nature videos
« on: February 13, 2011, 10:18:50 pm »
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16922
Pics, Videos, & Links / Re: Squat 355 x 3 with thighs exposed, plus ~38" running vert pic
« on: February 13, 2011, 10:10:03 pm »It's the last (4th) set of my Saturday Smolov Jr workout. My shorts are rolled up in it to expose my thighs. My quads are relatively huge compared to my hamstrings that barely exist. Tomorrow I'll upload 3 of the 4 sets that I did and put it into one video.
http://www.youtube.com/watch?v=uiG-ElPF5Sk
I look like an idiot lol.
yes you do but it's all good, u r displaying the skwat depf/quad strenf, we understand.
strong set man, legs looking big, mini pogos at the end looked whack with ur feet externally rotated
BRING EM BACK NEUTRAL.Quote
Squatted 8x4 at ~338lbs Friday and 4x3 at 355lbs Saturday, and got this high today:
Estimating ~38" running vertical there:
Rim is 120"
Bottom of backboard is 114" (or 6inches away from rim)
ASSUMING 6'2" height in shoes (which is 74")
Guessing head is 2" away from backboard:
114" - 2" - 74" = 38"
Head might be 3" from backboard, but I'm like 6'0.5" and this wasn't my best jumping day, so I know FOR SURE I can hit 38" legit. I think if I deload I'll hit 40" no doubt about it in like a month.
EDIT: O btw the 355x5 should move me up to a 375lb max squat in the rankings.
awesome pic.. some douche on t-nation told me those backboards are 9'2, retarded.
ya very nice jump, you gonna drop vid of it or nah?
can't wait to see 40.....
peace
16923
Pics, Videos, & Links / Re: Best physique ever!
« on: February 13, 2011, 10:03:22 pm »
that is so disgusting................................. goto hell damienz.
16925
Introduce Yourself / Re: Diary of a female Dunkers. Dedicated to reaching a 36" vert.
« on: February 13, 2011, 09:59:33 pm »First off, let me introduce myself. I'm 28 years old female. 6'0" tall.
awesome! welcome to the site.. it's great to see another female on the site interested in vert, i actually find it odd that i don't see more "vert obsessed female basketball players" in person, on youtube, on the internet, etc.
I post this video to motivate guys:
http://www.adarq.org/forum/volleyball/mireya-luis-female-volleyball-player-great-vertical-jump/
one thing that separates mireya luis from the rest of the pack, she was apparently VERY strong.. ill try to dig up some article I read on her later.
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I've been playing basketball since I was a little kid. Currently in a local mens league. I was tired of getting out jumped for rebounds so I decided to increase my vert. Im a skinny lady around 124lb. I was 134lb before I started plyometrics and strengthing my upper body. I started out doing hardcore plyo 3months ago and gained around 4inches. I have a 28" standing vert. I started doing squats and deadlifts a weak ago.
congrats on those gains, great job.. most of your future gains will come from getting stronger in the weightroom AND incorporating a lower to moderate volume of "plyo work", while still getting in jumping/basketball etc.. the basic formula really is:
maintain/improve body composition + gain strength in squat/lunge/calf raise/hamstring+glute work + incorporate an adequate amount of lower level reactive work (plyo, doesn't need to be excessive volume) + stay fit with basketball + jump
very good that you started squatting and deadlifting, that will be the most effective way to push your limits (power/explosiveness) for the years to come.. being able to move progressively heavier weight is absolutely crucial to building the kind of power you, I, or anyone else on this site wants.. the "horsepower" analogy is a great one.. squats/deadlifts = a measure of horsepower.. whatever your PROJECTED 1RM is right now, by adding more horse power (say 100 lb to each lift, same exact form/depth), your performance will be greatly improved, even with a significant amount of lean mass gain (say up to 8-10 lb lean mass).
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I now feel I can out rebound the majority of the guys I play with. I'm still not even close to being as strong as them but I'm a jump shooter.
haha @ outrebounding them, nice.. good work
ya just keep improving your upper and lower strength, it's a "slower journey" than most people think, but with consistency & the right training you'll be destroying most of them athletically.. 28" SVJ (standing vert) is already better than the average male.
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I currently can dunk but they're weak girly dunks.
hahah awesome..
that's gonna piss alot of people off on this site, deep down, maybe they'll set some new PR's (personal records) ;0
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So my goal is to gain at least four more inches. I need as much help as possible. Let's make this our mission to have this girl dunking like the fellas!
if you start journaling it would be great for feedback etc, if you do decide to journal - fill out that free coaching questionnaire thing just so I/everyone else can give you better feedback.. it's easy to just say do x & y but injuries/diet/schedule/training history all factor in.
here's a high jumper/triple jump/longer jumper on the site, she has some very nice vids.
http://www.adarq.org/forum/introduce-yourself/norwegian-girl/
peace
16926
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 09:33:28 pm »Good to see you've started some probiotics...definitely a good idea.
dude, i was skeptic, but i think they may actually be helping with the staph... some girl i know said she had MRSA, and after oral antibiotics, it flared up again, so she started dosing up on probiotics, and it got rid of it..... most people say "bullshit", but the breakout is definitely getting "weaker"..
i dont know if i'll be able to take those regularly, 30 damn pills cost $32 :< definitely going to dose up a few times currently though, probably going to keep taking two a day, for 30 days, and see how i react.
peace man
16927
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 09:24:54 pm »Quote.. whenever i write gatorade, it's quarter of a scoop and i've only been doing that since AFTER i got staph, to help down my cephalexin pills.......
Well that makes a world of difference! I was thinking you were downing 2-3 bottles of gatorade a day!
hell nah man, i wasn't even drinking gatorade powder at all until i got staph... i just took quarter scoops during then to help me retain water better, rather than just pissing it out real quick had i not gotten any electrolytes in..... cephalexin F'd up my kidneys a bit so i had to drink tons more water than normal..
on a normal day, before i go to bed, im around 157-159, after waking up/poopin, i'm 151-153.. for example, last night i was 159 before bed, 150.8 this morning.. so my water intake is pretty good.
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Anyway dude, i'm still saying you need to get some fish/fish-oil, vegetables and a variety of fruits in there.
i definitely agree about the green veggies.. i am getting some omega-3's from my flax-fed eggs, they have higher content than normal eggs.. not sure if it's optimal but dno, i plan to eat alot more eggs daily though, at least 3 a day.. i used to take fish oil/flax oil.
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Banannas are great but their benefit gets diluted to down the more frequently you eat them.
why would there benefit get diluted the more frequently i eat them? confused by that..
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But yea, you're right, it's not as bad as I thought it was!
i take a weak multi vitamin every day too, dno why i doont list it, i guess i just dont put much importance in them, research goes both ways.
pc man
16928
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 07:38:33 pm »Go back over your log for the past 2 weeks and count the amount of gatorades and fast-food entries you got in there man. I'm just going by what i'm seeing.
DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready Smiley + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas
02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size Smiley, multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen
02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana
02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas
02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink
bolded the junk.. pizza i eat is family owned restaurant, not unhealthy, good quality.. so is the philly cheese steaks, just steak + cheese on bread with some oil..
dno, don't see much junk in there.. whenever i write gatorade, it's quarter of a scoop and i've only been doing that since AFTER i got staph, to help down my cephalexin pills.......
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And dark chocolate ain't bad for you..once it's real chocolate! Anyway i'm just giving you my opinion on it man. You helped me out and I wanna help you out. I do know about this stuff- I've studied immunology, nutrition and biochemistry all in depth. I went to one of the most renowned schools for immunology and biochem in the world. I thought the whole idea behind the site is athletes tryna help each other out and that's what i'm tryna do. I don't want you to take it the wrong way bro. I'm sticking by my guns though - i'm betting your diet ain't doing you any favors in the health department.
dude it's fine i'm not upset by your critique, or your advice, i appreciate but i just think you are wrong... i've been eating this way for the last 8 months or so and only recently did i get sick, and it's all centered around that staph infection which i got from a grimey indoor basketball court.. it has nothing to do with my diet.
peace
16929
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 07:21:28 pm »I can't say whether it is or not..i'm not a doctor and I can't take your bloods or do tests on them to see. Any diet where the majority of your calories are coming from processed foods (Gatorade, candy, pizza, Fastfood Chicken Sandwiches, refined carbs and i'm sorry to say you can include protein shakes in that list too) is not a good diet.
wut? the majority of my calories come from milk/bananas.. i rarely eat candy or fastfood, or pizza..................
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You should be eating real food dude. More vegetables, fruit, meat, nuts, grains and starchy vegetables too. Anything that grows naturally - plant or animal - and ain't been fucked with - that's what you wanna be eating. You're getting way too many calories from sugars and processed carbs. Your fat intake is majorly screwed from what it should be too...I know you're dropping weight and that's great for vert training but the way you're eating ain't gonna do wonders for you immune system or your bowels man! Just being real.
my immune system was fine for what, 6-8 months on pretty much the same diet as i am on right now, so how all of a sudden would the diet be bad? it's not, i got staph from an indoor basketball court surface..... and it's what has been making me sick for these last 4 weeks.
my fat intake is fine, i get moderate fat from peanutbutter/milk.
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The great thing about this website is we got you and other people who have knowledge in different areas. People like me can go to you for advise about that. Biochemistry and nutrition is what I know about and i'm telling ya man - Your diet ain't doing you any favors.
you mentioned things about my diet being bad, that don't exist... those are rarities in my diet, and since when is dark chocolate bad for you? or chocolate in general? it's advised by most health gurus.
bottom line, my diet is fine.. so are the diets of eskimos(inuits), kenyans, bedouin nomads, etc.... my diet is far more nutritious than their diets, they eat whatever they can for survival, i pick and choose, getting in much more fruit.
my fiber intake is well beyond the recommendations.. i take 6 (or more) healthy shits a day with what i eat, never diahrea or any of that.. my diet is clean.
peace
16930
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 06:40:42 pm »Adarq - As much as I love the website and what you're doing for everyone - and I gotta say this too, so don't be pissed at me, your diet just ain't healthy man. Not by a longshot! If it was playing a significant part in you being sick/not feeling I wouldn't be suprised!
how is it unhealthy?
it's not playing a part in me being sick..
16931
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 06:22:53 pm »
well today i feel like SHIT..
fml
i hocked up some insane loogie chunks...... only good thing about today is i'm in the 150.0x's
MIGHT workout tonight, not sure, if i do, i got to keep HR way down.. so nothing crazy, though ill still prolly hit volume squat.. i literally could be dead if i train too hard lulz.. if that staph ends up giving me a crazy fever gotta goto a doc immediately.
pc
well, i've always been a "single leg jumper" for layups etc, my preferred jump style for fast break layups/max effort "layups" would be single leg.. but i've always dabbled in double leg when trying to touch the rim, for some reason.
my single leg RVJ is improving again, ive been getting over rim nice off dribble for layups etc.. gotta work on some max effort SLRVJ's once i get healthy.. getting real light again so my body will want to do it.
pc man
hah thanks man
exactly.. good for him but he needs to stop talking shit.
ya man it's kinda difficult when you see chocolates everywhere, gatorade powder, bread, etc.. i just wanna dive right in and scarf it up.... but i want 47" RVJ much more than chowing down so it overpowers the urges.
so, knowing i'm meant to be light, which is pretty obvious by my build, it's just not as hard for me to really buckle down and focus on diet.. regardless of what anyone says, my diet is pretty healthy.. i feel GREAT on my CURRENT diet.. i went off on a bad route in december/early jan, but now i'm back on track.. i feel much stronger eating like this, much lighter, just much better in general.. i feel better as i get lighter though, it's always been the case for me.. got to make a push to 140 then i'll be set, 45" RVJ's all over the place after a few months at 140.
but ya man it's just a will power thing.. but i love bananas, so its' easy to eat like that.. i miss my milk, for sure, but, im thinking its contributing too much tm my mucous production so, got to back off for a while.. that's the one thing i miss about my current diet, is the milk.
thanks alot man.. i'd be 145 by now, flying, if it weren't for all these lame ass setbacks.
peace man
fml
i hocked up some insane loogie chunks...... only good thing about today is i'm in the 150.0x's
MIGHT workout tonight, not sure, if i do, i got to keep HR way down.. so nothing crazy, though ill still prolly hit volume squat.. i literally could be dead if i train too hard lulz.. if that staph ends up giving me a crazy fever gotta goto a doc immediately.
pc
By the way, any idea why you don't naturally use a one-leg jump? Lack of practice or other reasons? I mean, at your weight a one-leg jump would be pretty "natural" (if you consider only weight and structure as factors). But then again, Justin Darlington is light as heck and he jump off two.
well, i've always been a "single leg jumper" for layups etc, my preferred jump style for fast break layups/max effort "layups" would be single leg.. but i've always dabbled in double leg when trying to touch the rim, for some reason.
my single leg RVJ is improving again, ive been getting over rim nice off dribble for layups etc.. gotta work on some max effort SLRVJ's once i get healthy.. getting real light again so my body will want to do it.
pc man
thoughts:
-that 2nd dunk, the two hander was sexy as fuck no homo. you cocked that shit back and timed it perfect.
hah thanks man
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-that slam dudes like at least 6'6 with huge hands of course he can do between the legs and windmills
exactly.. good for him but he needs to stop talking shit.
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-im astounded by how you stick to that diet of yours. it doesnt even look like you eat a whole meal like ever always just a few little essential things here and there. thats dedication. i'm really inconsistent with keeping that last 5-10 pounds off. i been eating like nonstop lately after cutting down on food for a while. i havent gained more then 5 pounds and even though i'm eating like twice what i was before im almost positivfe my weight will stay where it is now.
ya man it's kinda difficult when you see chocolates everywhere, gatorade powder, bread, etc.. i just wanna dive right in and scarf it up.... but i want 47" RVJ much more than chowing down so it overpowers the urges.
so, knowing i'm meant to be light, which is pretty obvious by my build, it's just not as hard for me to really buckle down and focus on diet.. regardless of what anyone says, my diet is pretty healthy.. i feel GREAT on my CURRENT diet.. i went off on a bad route in december/early jan, but now i'm back on track.. i feel much stronger eating like this, much lighter, just much better in general.. i feel better as i get lighter though, it's always been the case for me.. got to make a push to 140 then i'll be set, 45" RVJ's all over the place after a few months at 140.
but ya man it's just a will power thing.. but i love bananas, so its' easy to eat like that.. i miss my milk, for sure, but, im thinking its contributing too much tm my mucous production so, got to back off for a while.. that's the one thing i miss about my current diet, is the milk.
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i admire your dedication i need to get back on that before i get back serious into dunking.
thanks alot man.. i'd be 145 by now, flying, if it weren't for all these lame ass setbacks.
peace man
16932
Mixed Martial Arts / Re: R YALL READY FOR THE STRIKEFORCE HEAVYWEIGHT GRAND PRIX?????????
« on: February 13, 2011, 01:21:38 pm »
16933
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 13, 2011, 01:16:53 pm »
some nice hops in this video
16934
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Norris Hops.
« on: February 13, 2011, 06:55:46 am »
damn that was SICK we need a gif of that.. maybe ill do one tmw.
16935
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 13, 2011, 06:10:44 am »Ok, well that's up to you, ever tried it the other way the last couple of years though (same situation you're in now)?
Jumps looked back on track so I expect big things end of feb mang.
thanks man, i was surprised at how good some of those jumps were considering.. it definitely gave me some extra motivation for when i get healthy.. 40+ is in sight.
i had some intro where i talked on vid, prior to the dunks, but i took it out, i was coughing and shit it was funny.. voice basically gone, sounded real sick lol..
hoping i feel better tomorrow, plan on squatting for volume tomorrow night.
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Ps. Last tip is jarred veggies are extremely cheap (I'm a persistent s.o.b., I know) and depending on the brand they're pretty good as well.
jarred veggies? you mean like canned veggies?
i plan to eat more eggs and more bananas so that's where my budget is now.. i'd like to start eating 3 eggs a day + 6-8 bananas.
peace man