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Messages - adarqui

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17761
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2010, 03:16:12 pm »
Quote from: Flander on December 15, 2010, 07:34:58 am
Nice on those MSEM, but isnt 325 ez for you considering what you have lifted lately?

not after 1 hour of reactive work + walking etc ;) that workout #2 session is like 2.5 hours total HEH

pc






Quote from: vag on December 15, 2010, 08:32:31 am
Quote from: Raptor on December 15, 2010, 08:18:02 am
Quote from: adarqui on December 15, 2010, 06:08:21 am

stretching:
- stretched full body for an hour but, best thing i did, was this stretch where you lie down flat then bring your legs over your face, point of foot touching ground above your head. i held that for 2 sets, for about 5-8 minutes.. really helped my erectors which have been pretty tight lately, feel very good from it.


I don't get it, how can you "point of foot toucing ground above your head". It's either touching the ground or it's above your head.



BAM!

 ;D



ya that's exactly it.. felt great.

17762
Nutrition & Supplementation / Sofiato cream filled crepe bites
« on: December 15, 2010, 06:32:39 am »
seriously, these are no joke.. amazing

http://www.dollaritem.com/html/Wholesale-sofiato-pillows-chocolate-3oz-62788.asp


17763
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2010, 06:08:21 am »
[02:33am] adarq: .weather 33321
[02:33am] Sh0gun: adarq: Fort Lauderdale, FL - Clear, 37
[02:33am] adarq: lol



12/14/2010

bw = 155.5 (158 before poops damn too heavy)
soreness = right calf a bit
aches/injuries = right hip a little, mid back
diet = protein shake + 2 teaspoon coffee, dunks + gatoraid drink + protein, protein shake, cheeseburger + almonds + crackers + cheese dip, training 2A, half protein shake, training 2B, protein shake, pb sandwhich


workout #1:
- jumps/dunks
- didn't jump good initially, went to indoor court first, surface was too slippery, left and went outdoors, kind of threw me off a bit.. anyway, jumped good after like 30min, was really annoying early on..


workout #2A:
- 6 mile traversed in 1 hour 15min or so, submax 40-70 stride sprints, ME MR halftucks linear 13 x 20
- felt VERY bouncy


workout #2B:
- MSEM half squat: 45 @ 4x10,    135 @ 5,  185 @ 5,    245 @ 3,     265 @ 3,    285 @ 1,1    305 @ 1,1       325 @ 1,1,1,1     1,1,1,1



stretching:
- stretched full body for an hour but, best thing i did, was this stretch where you lie down flat then bring your legs over your face, point of foot touching ground above your head. i held that for 2 sets, for about 5-8 minutes.. really helped my erectors which have been pretty tight lately, feel very good from it.



the bar was so cold it felt like an ice cube... ill try and get some footage up tomorrow with some dunks/msem.






thursday dunk session should be really good is my prediction.



the 2nd set from sunday, 295 x 8 msem.. finally got it uploaded, worse quality so that it only rendered in 3 hours instead of 10 ahahaah.


17764
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: December 15, 2010, 04:21:29 am »
some nice box jumps, this guy squats like 670 raw at ~220 or something, former bobsledder i think.

<a href="http://www.youtube.com/watch?v=lx15m-mq8rU" target="_blank">http://www.youtube.com/watch?v=lx15m-mq8rU</a>

17765
Performance Training Blog / Re: Maximum Strength Effort Method
« on: December 15, 2010, 12:48:45 am »
example msem half squat set, 315 x 8 singles @ 154 bw.


17766
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: December 15, 2010, 12:39:50 am »
Quote from: Zetz on December 14, 2010, 10:57:42 pm
Won't have time to write detailed journal entries this week, but I thought I'd mention this...

My friend Scott (the crazy buff one that does throwing events in track) sent me a text during my track workout that read, "Guess who's in the emergency room :D"

That smiley face was sarcastic. He tore his right anterior deltoid doing dumbbell bench press with 100lb. db's. He was on his 12th rep....

damn :/

17767
Introduce Yourself / Re: for 45" running vert
« on: December 15, 2010, 12:34:52 am »
Quote from: Damien on December 14, 2010, 08:29:17 am
How is he so strong??? What's the secret?

<a href="http://www.youtube.com/watch?v=uEe1_S8Y8RU" target="_blank">http://www.youtube.com/watch?v=uEe1_S8Y8RU</a>

damn.

17768
Introduce Yourself / Re: for 45" running vert
« on: December 15, 2010, 12:33:02 am »
Quote from: Chris Hickson on December 14, 2010, 10:58:39 pm
haha yeah man, HIGH FIVE (borat) lmao

Tuesday:No carbs again today(cept a tiny bit in protein shake pre-workout)
seated row
100x25or more
200x10
295x12-solid
cable oblique twists
30x15
50x15
pullups
bw+50 for 5...little bit in tank.
btn jerk/overhead press
135x5
185x4
225x4-right here I knew I could do a lot, this was such a joke.
265x3
285x2
315x1-easy. 15 lb record. vid: http://www.youtube.com/watch?v=g144-R4bBho
chest suppoted row
45x15
90x10
135x10
180x6
225x3-heavy, lol
90x15
90x15
90x15
90x15
rear delts flys
25 a side x 10
few curls
then played basketball, was my best day, I think, ever from a athletic ability point of view I believe. got some good dunks.
this "no" carb diet is making my explosive power off the charts!!!!

sick@!#!@

17769
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 15, 2010, 12:30:46 am »
sheeeeeeeeit.

17770
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 15, 2010, 12:18:00 am »
Quote from: Eric on December 14, 2010, 07:05:05 pm
its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range

anyway today

Front squat- 135x10
                     225x5
                     275x3
                     315x2
                     340x1(new PR)
                     225x5
                     135x15

Hang  snatch- 135x5
                       160x2

Hang Clean- 135x10
                     185x5

BTN Jerk- 135x10
                225x3

and i worked this morning so my mood def changed from what it used to be when i worked out in the morning.  But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
                 

congrats on PR man, purple wraaaaaaath.

17771
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 15, 2010, 12:14:54 am »
Quote from: LBSS on December 14, 2010, 06:08:28 pm
You are the most consistent PR-setter on the whole forum.

x2

17772
Article & Video Discussion / Nike Sparq Drills
« on: December 14, 2010, 10:29:23 pm »
imo, weak

http://www.nike.com/nikesparq/?locale=us_en&brandsite=nikebasketball&brandSiteSport=basketball_men

17773
MOVIES & ENTERTAINMENT & SHeeT! / The Fighter - Movie Based On Micky Ward
« on: December 14, 2010, 10:18:44 pm »
looks really good, going to see it when it comes out.. it's getting a ton of great reviews, acting/directing etc said to be excellent.


17774
MOVIES & ENTERTAINMENT & SHeeT! / Re: TRUE GRIT
« on: December 14, 2010, 10:10:25 pm »
Quote from: taylorhorton on December 14, 2010, 08:24:53 pm
Has anybody seen the previews for this?? it looks fucking awesome im going to see it the night it comes out! maybe im buggin out cus ive played so much red dead redemption the last 5 days but im considering asking for a horse and a revolver for christmas

haha, the trailer looks nice, for sure.. good cast too, can't be bad.

17775
Introduce Yourself / Re: Wats Up Guys
« on: December 14, 2010, 10:09:26 pm »
Quote from: taylorhorton on December 14, 2010, 07:46:45 pm
Wats Up Guys??

Gunna me posting my progress,workout info, and videos here from now on. My goal is to reach a 45 inch running vert, and my long term goal is to earn a division 2 basketball scholarship.

welcome man! glad you're here.. post some of your vids in here or in a journal, you've got some nice ones.

go get that 45.

what are you at currently? I forget..

pc!

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