Adarq.org

ironically, i have a lump under my armpit after i made this video.. brb dying.


props to raptor, that song is ridiculously sick.

The ankle felt alright. It's still not 100% yet, can't jump, but squatting is fine.
That's why I did so many sets of squats, was thinkin to up my work capacity.

Bad idea tho, normally it's my groin (abductors?), and my hams, den the glutes that get sore.
Now my entire legs are gone :p even my quads are sore. Heh heh.

nice ... but...

Down with fever last night, had the shivers at work  the night before even with a jumper on. but I'm feeling better now.

not nice. hah, sucks.. that squatting probably made the sickness issue worse unfortunately lol.

get better man

pc

Lol always enjoy seeing all the courts and people actually playing basketball down there in Florida. Here in Toronto it's -5 Celsius covered in snow and it will be too cold to play for another 4months. Only a couple of ymcas where you can ball, and afew random community centers where they have random times for basketball once or twice a week. 95% of these places infested with total morons that take the ball and run a 1 man fast break everytime. The only good indoor Place with great courts and some decent organized ball is 12$/ day l0ll. I still don't understand how such a great/big city fails so miserably when it comes to basketball.

And then summer time, random sized rims from 9 to 11 feet most with no nets and the courts are totally empty.

damn :/

USA #1 :/




I HAVE A GIFT FOR ADARQ.ORG, YOU ALL SERIOUSLY HAVE NO IDEA, A DUNK MIX DEDICATED TO OUR GOOD FRIEND RAPTOR.. RAPTOR, WE'RE ALL PULLING FOR YOU AND HOPE YOU AREN'T DYING, THIS DUNK MIX IS DEDICATED TO YOU AND YOUR RECOVERY.


it'll be up late tonight, just started rendering.

Wat are mebm squats?
U have a big engine in there man, ridiculous work capacity. I know I'd be super sore if I do something as high vol as that.

sup man, thanks, ya my work capacity is pretty insane.. no doubt about that.

check the MEBM article in performance blog section, peace man

ouch on hitting the patella tendon on the chair!

ya my knee was achy today still.. bleh.. i mean i hit it REALLY hard that night, sucks.

the dehydration stuff seems pretty interesting and looks like you got some good results; what exactly are you doing for it??

just bundling up like mad all day, long sleeve shirt + heavy sweatshirt + high socks, then doing my walk + interval sprints in that.. trying to drink less fluid/milk.

did it best before that 2010 dunk mix session, i was 153 then, today 155..

oh yeah...sick vid! really clean two-hander+lefty and shadowboxing shit was funny

thnks man!

the kid who threw the leg kick was pretty coool, he asked me some questions and shit, told me he'd check out site.

rly nice two hander, love it when u remain hanged onto the rim

thanks.. ya i normally don't do that, starting to do it more it seems

pc man

1/5/2011

bw = 158
soreness = glutes very little, quads a little tight <-- you'd think i'd be more sore after 225 @ 5 x 20 wtf
aches/injuries = left knee where i bumped into the chair right on patella tendon, top of right foot a little
fatigue = moderate
diet = prot shake, chocolate covered almonds, cheeseburger + sunchips, training, prot shake, turkey & cheese + 5 bananas


workout: walking + short sprints/tucks or  DL bounds
- 6 mile walk, with ~5-6 20 yard max effort sprints mixed in
- then 6 x 10 ME MR tucks
- then ~6 x 5 MR DL bound (not ME)

playing with some slight dehydration stuff, should have started when i woke up fml..

11pm 160.2 before walk, walk, 12:30pm 156.6 after walk, 157.2 after protein shake, 156.6 after shower, 4am small shit, 156, 155.4, eat, 6:30am = 158 <-- better than like 162-163 before sleep tho.. hah







some data from yesterday's dunks:

nasty
x dunk27
x dunk41
jump4
x dunk1*
x dunk5*
x dunk8
x dunk9
x dunk18
x dunk20 - two hand
x dunk32 - lefty
x dunk47 + yell

nice
x dunk15
x dunk29
x dunk30
x dunk42
x dunk44
x dunk46 lefty
x dunk56
dunk58

misses
x dunk39
x dunk23
x dunk21`
x dunk2 - ???
x dunk7 ???
x dunk33
x dunk37
x dunk49
x dunk52
x dunk55


other
dunk38 height comparison
x dunk51 - dude's shadow boxing

Tuesday 12/4/2010:

-Warmup
  -3 laps (indoor is now assumed until I mention otherwise. 1 lap is about 120m. I know for sure 13 1/2 is one mile)
  -Dynamic stretches (Leg swings)
  -Sprint drills
  -Static stretching
  -Hurdle drills. (walk-overs)

-400m training
  -Expected: sub 64 second on ~2 3/4 laps. (Roughly 350m if my calculations are right...)
  -1st run: 59 sec
  -Rest ~ 5 min.
  -2nd run: 58 sec
  -Rest
  -3rd run: 59 sec

-Core (30 second holds each)
  -Planks
  -6 inch leg raise x 3
  -Super mans x 3
  -15 pikes

-Stretch and PWO shake.



Indoor track is a real killer. Corners are way too sharp. Apparently it used to be banked but the weak people who weren't actually running on it were hurting their ankles... that's a shame because now the real dedicated people like the indoor track team (actually more of a wannabe club... not even an official club) have to slide on every turn. Oh well. Good workout overall. Aside from one thing... threw up again after the sprints. My stomach is so weak....

nice work on those 400's, recovered good.. you're in good shape right now, except for your stomach.