Adarq.org

12/15/2010

bw = 154
soreness = calfs
aches/injuries = mid back tight as hell, low back slightly, fingertip torn up heh
fatigue = moderate
diet = prot shake, egg sandwhich + green beans + broccoli, crackers & cheese dips, prot shake + 2 bananas, prot shake + 2 bananas + some pretzels

no training today, resting, hope to get some nice dunks tomorrow..

stretched my back out alot today, shit is really tight.. mid back mostly.. gotta get this under control soon, seems like it's going on too long fml.

pc

i gotta step my weapon-necklace game up

Yep. I'll be fully updating my journal tomorrow night. Today I have another concert to play in... joy. At least I have 17 days off school to relax... and get some serious squatting and sprints in along with some upper body. Quick correction: First indoor track meet is January 15th. Any ideas on what to do over the break? Or just the same as my current program?

well definitely make sure you're getting in some sprints, somehow.. and ya, id just continue pretty much what you're doing, have to maintain your strength on squat/ghr/upper... but you have to find a way to get those sprints in, it's probably snowing, i got no idea, but i imagine it is..

when i was in China i only only visited QuanZhou and ShengZhen both are huge industrial cities now (and quite dirty).  my bro was working and i didn't get to go around and check out the any places by myself.  in HK i did get a brief moment to check out Victoria Park and it had 4 full courts.  didn't see any impressive ballers there.  couple of ABC looking dudes were okay.  as for park, the biggest one i've seen is actually here in Taipei.  it's in the river bank and it has...  at least 10 courts.  let me try to find it on google maps.

indeed it has 10 courts.  25.063727,121.474348

oops, actually not sure what that court is.  but just north west of it is the bball court.  10 courts.  25.070802,121.461655

hey, just found this.  could be useful in the future!  http://www.courtsoftheworld.com

10 full courts, sick..

ya i've seen that site, it's pretty cool, wish it was easier to find the pics uploaded of different courts though.. i just want to see a variety of pics of courts, not 'find them'.. cool site tho.

reminder, don't worry about hijacking my journal, doesn't bug me at all as long as people are helping each other

some of the dunk makes/misses from yesterday, first two dunks i really like.

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: 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!

 

ya that's exactly it.. felt great.

[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.