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Messages - adarqui

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17506
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 02, 2011, 06:56:58 am »


1/01/2011 loll

bw = 158
soreness = glutes, slightly hams, slight vmo
aches/injuries = feel pretty good, right lower leg peroneal still freaked
fatigue = low
diet = prot shake, egg sandwhich + sunchips, prot shake + cookies and cream x-mas tree/biscotti, walk/sprints, quarter of prot shake, squat + prot shake, prot shake, pb sandwhich + ramen


workout #1: 6 mile walk with interval sprints
- hit about 6 or so ME 20 yarders, FLYING.. felt so springy/powerful, pretty nutty..
- felt insanely springy on the jogs too

workout #2: MEBM strenf
- half squat: 45 @ 4x10, 135 @ 10, 185 @ 8, 225 @ 5, 245 @ 5, 265 @ 5
- MEBM half squat: 265 x 20 (15 good, last 5 high)
- MEBM half squat death finisher: 185 x 20, 20, 20, 20, 20      135 @ 20, 20
- calf raises: 40, 40, 40, 40


stretch: nice adductors/hamstrings, stretching quads right now would be dangerous, they r tight


i need 225 @ 10 x 20 on half sq.

;d



some squatting from yesterday:

[html]<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/zPdYTRnMjvA?fs=1&amp;hl=en_US&amp;hd=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zPdYTRnMjvA?fs=1&amp;hl=en_US&amp;hd=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>[html]






peace!

17507
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 02, 2011, 06:52:04 am »
Quote from: joner on January 01, 2011, 09:57:17 pm
Need to see the lanzino on video...

check my next post lolol







Quote from: hyperdunk1 on January 01, 2011, 10:45:16 pm
Quote from: adarqui on December 25, 2010, 06:30:45 am
merry x-mas and all that stuff!

12/24/2010

bw = 155
soreness = 0
aches/injuries = right peroneal/ankle slightly during warmup for dunks
fatigue = low
diet = prot shake + 2 tspn instant coffee, prot shake, pasta fresca + bread & butter, cookies + ice cream, prot shake + almonds ;d

workout #1: dunks/jumps
- pics above, jumped better at the end, was kinda pressed for time so really high pace

workout #2: from 4am to 6am, off and on
- calf raise: 50, 50, 50, 50, 50, 50, 50, 45, 60
- prone reverse hyper 'lockout' (not full rom): 50, 50, 50, 50, 50, 40, 65,


going to do alot of those tomorrow too, plus squat, rest sun, then kill it monday, new court ;)

peace!






255 x 21 @ 155 a few nights ago, finally uploaded

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i'd be worried about an alligator running out and biting your legs off and then the weights collapsing on your body BOOM.

duddddddddddddde, there's a huge snake around or something.. it put a big path through our bushes in the front, it must be a huge python or something.. it definitely is a snake too because of how the trail is, 20 foot trail through our bushes.. thank god i have my rambo knife, well not thank god, thank my rambo knife.. lol

peace

17508
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: January 02, 2011, 06:48:15 am »
Quote from: ARowe on January 02, 2011, 12:55:31 am
Quote from: adarqui on January 01, 2011, 06:54:08 pm
Quote from: ARowe on January 01, 2011, 04:46:54 am
12-27-10

squat warmup: 135x5 185x3 225x1

squat: 255x5 260x5 260x5 265x5

nice, u at teh dorm yet? u gonna like working out at that big facility they got i bet


I move in today (Sunday). Yea, they've got a few different facilities, I think there's a smaller one like right next to my building too.

siiiiiick!!


Quote
Quote
hot chix = squat pr's

 :ibsquatting: :wowthatwasnutswtf:



1-1-11

Really long workout, squats then upper body.

squat warmup: 135x5 185x3 225x1

squat: 260x5- this felt pretty good, had 7-8 in me. 265x5 265x5 265x5- barely


siiiiiiiiiiiiiiiiiiick x 2

17509
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 02, 2011, 05:42:20 am »
Quote from: cowed77 on January 01, 2011, 09:09:59 pm
Yea it's Sunday here, will hit the gym tmr. Gotta work around the ankle, take this as a chance to hit the upper body hard.

Ankle still not good tho. Think it's the worst sprain of my life, been 3 weeks alr and it's still not alright. Mayb it's due to the added weight. Wonder how 200lb guys recover so fast.

That inside bone bruise thing is still there, outside ankle also hurts when I press on it. Tried jogging, but can't take weight in dorsiflex position.

try some stuff in a pool.. if that is unbearable then not good, at this point.. you should be able to do some pool work (jogs etc) in belly button/sternum high water etc.

17510
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: January 01, 2011, 06:54:08 pm »
Quote from: ARowe on January 01, 2011, 04:46:54 am
12-27-10

squat warmup: 135x5 185x3 225x1

squat: 255x5 260x5 260x5 265x5

nice, u at teh dorm yet? u gonna like working out at that big facility they got i bet

hot chix = squat pr's

17511
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 01, 2011, 05:48:33 pm »
Quote from: LoopieMclooperson on December 31, 2010, 06:14:56 pm
12/31/10 Fri

BW=180.2 almost back in the 170's

nice!



Quote
dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way! :ibsquatting:

sick :)

go anywhere from 80-90% on MSEM, and 50-60% on MEBM.. the 20 rep squat set should be a little lighter initially to get used to it.

pc

17512
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 01, 2011, 05:24:41 pm »
Quote from: LBSS on December 31, 2010, 05:35:35 pm
Also, I found the best psyche-up music. Gwar.

hahahaha what.......

17513
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 01, 2011, 05:23:28 pm »
Quote from: LBSS on December 31, 2010, 05:03:37 pm
s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up

- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.  :highfive:

- 10 yard dashes x 5
very quiet, felt light

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later

- C1: JUMP SQUAT: 2 x 3 (30%)
55,55

- C1-info: 2 rotations
N/A

- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain

- S1: pullups @ 3 x AF
7,7,9

- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e

- STRETCH
and foam roll

Very, very nice session. Feeling spiffy.

lol nice session what teh hell.

;p

you perform alot better when you get a good sleep. good job on everything, jumps especially.



Quote
Happy New Year, mudderfukkers.

same 2 u mudderfukkr... oh when are we going to do a TOUGH MUDDER <-- lol

17514
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 01, 2011, 04:59:52 pm »
sucks about the gym issue and ya, damien's gym is better than most gyms out there, his garage is epic.

having your own rack/gym etc is great, but i miss the variety of hot chix at commercial gyms.. :<

excited about indoor season too@!!@  :wowthatwasnutswtf:

17515
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 01, 2011, 04:19:36 pm »
Quote from: cowed77 on December 31, 2010, 07:42:54 am
Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6

thankfully now it's the new year ;d

how's the ankle?

get back on those upper body weights now !@#!@ i know you will though.

pc

17516
Pics, Videos, & Links / Re: Joke for Adarq.org + Happy new year
« on: January 01, 2011, 03:37:23 pm »
Quote from: Raptor on December 31, 2010, 04:18:15 pm
Nah, you couldn't be further from the truth. I mean, yeah, some are obsessed but under no circumstances are they "available" for hard work whatsoever.



Quote
The real thing is I'm actually known in the country as being the "vert guy" and all that silly thing and people usually ask me questions, so I send them to TVS and adarq.org . That explains all these people from my country on your forum.

OK, stopping with tooting my own horn here.

ooooooooooooooooooooohhhhhhh,,, thats sick... i tell people about my site, while im actually dunking, and i have yet to have one sign up from it.. i mean they ask me stuff so then i tell them.. usa is worse man. hah

thanks for the referrals!@$!@

pc

17517
Pics, Videos, & Links / Re: Hitler needs a new bench shirt
« on: January 01, 2011, 03:35:58 pm »
Quote from: tychver on December 29, 2010, 07:24:38 am
<a href="http://www.youtube.com/watch?v=E27sf8btio0" target="_blank">http://www.youtube.com/watch?v=E27sf8btio0</a>

hilarious

17518
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 01, 2011, 06:55:54 am »
12/31/2010

bw = 153
soreness = none
aches/injuries = right leg a little during warmup for dunk session, massage made it feel better, then it disappeared completely shortly after i started max jumping.. thankfully
fatigue = lower
diet = prot shake + 2 tspn coffee, monster energy, dunk session, prot shake, 2 arizona iced tea's, olive garden (mad food), protein shake + squatting, protein shake, PB burrito + biscotti

workout #1: dunks
- over 70 max effort dunk attempts

workout #2: squats, worked on a bit better half depth, felt my hip a little
better depth half squat: 45 @ 3 x 10   135 x 5   185 x 5   225 x 5    245 x 5    265 x 5   285 x 5
MEBM better depth half squat: 225 x 20, 20
20 rep squats for speed:   185 x 20   135 x 20

the lighter weight squats get my glutes nicely.



tomorrow = light sprints + squatting, going to hit 245 x 20 or something then 135 @ 10 x 20

sunday = rest

monday = big dunks

peace

17519
News, Announcements, & Suggestions / Re: The CAN'T CHECK JOURNALS TONIGHT Thread - lololol
« on: January 01, 2011, 04:14:47 am »
12/31/2010 , really jan 1 2011 but i don't count that until i sleep/wakeup :)

busy all day, plus really long workout sessions, still working out as we speak (4:14AM still squatting).

can't check journals tonight heh.. !!

tomorrow when i wakeup.

pc


17520
News, Announcements, & Suggestions / The CAN'T CHECK JOURNALS TONIGHT Thread - lololol
« on: January 01, 2011, 04:13:46 am »
ok well i'm making this thread for when i was just too busy all day to check journals etc.. it's rare, i've missed like 3 days in 5-6 months or something, but i'll just bump this thread when i'm spent/too busy etc.

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