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Messages - adarqui

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18661
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 28, 2010, 05:41:38 am »
edit: ill respond to COWED and a few others tomorrow, have to reboot and try to get this crap rendered..



man im pissed off, been trying to render a 45s vid for 4 hours now, keeps freezing, trying to split in thirds etc, still messing up.

shot another scene for my short film idea, havn't gotten around to looking at it yet cause of this render issue.




10/27/2010

bw = 150
soreness = MAJOR QUAD/GLUTE/HAMSTRING, all completely fried, walking hurts, nice
aches/injuries = none
fatigue = medium (mental), muscular (very high)

workout:
- pushups: 35, 35, 35, 35, 35, 36, 36, 37, 32

pc

18662
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 28, 2010, 04:47:29 am »
Quote from: Zetz on October 28, 2010, 12:53:29 am
Wednesday 10/27/2010:

Finally got my disease taken care of (mostly). Still felt a little weak during warmup so I didn't push the squats.

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 4x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x6, 1x7, 1x6
-BB Calf Raise: 4x10 @ 135 lbs.

-Cooldown Jog
-Stretch
-PWO Shake.

Shins felt a little painful at the end of the reactive work. Still not sure whether I was trying too hard or maybe because it's been almost a week since I've done them. Hoping I don't get shin splints since that should actually help them. Tomorrow may be my last really serious sprint workout before indoor track starts. Last couple days it snowed a little. Tomorrow's supposed to be the last sunny day of the week so I might as well take advantage of it.
 

damn man, take it easy coming back.. hope you dont get splints, that week off definitely contributed to the aches/pains you have now though..

ice em` maybe, and get that nutrition good to really speed up recovery from this sickness you had.. contrast showers can really help with the immune system too, 30s hot, 30s cold, alternating.

peace man

18663
Introduce Yourself / Re: for 45" running vert
« on: October 28, 2010, 04:37:52 am »
Quote from: Chris Hickson on October 27, 2010, 10:14:02 pm
TOO bad this fox is fat now!! no more cookies!  :P

wednesday AM
squat-to warm up legs for deadlifts
180x10-leg raises for abs x15
180x10
180x10
3" deficit deadlifts-No belt
275x3
385x1
495x1
585x1
630x1 http://www.youtube.com/watch?v=G3V5Up7IIpQ
660x1 dropped near top from pec cramps, But I'm counting it. lol


Wednesday PM
bike
5 mins, easy pedaling, and some short sprints
15% incline tredmill walk
slow walking on toes, and fast pace normal walking mix together.
seated rows
110x40
200x10
280x6
280x6
200x10-one arm tri pushdowns 50x10
200x10-"
200x10-"
200x10-"
200x10-"
200x10-"
200x10
200x10
highest decline abs
10lber behind head X 10
25x8-more in tank
25x5+10 twisting without weight
cable ab crunches
160x12
160x12
160x12
ab leg raise machine
x10
x10-some calve stuff
x25

wanted to do enough volume so I am tired enough to fall asleep easy. lol
My back and knees need rest gonna wait to squat next either monday or next wed or next sat.

I think I will do light bodybuilding workouts for a week or so to heal up knees and back and work on getting super high protein. good idea?

ya sounds good, ice them shits up daily (multiple times).

will check that deadlift vid out in a bit, rendering a vid w00rd.

peace

18664
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 28, 2010, 04:32:01 am »
Quote from: mattyg35 on October 28, 2010, 01:21:19 am
Here's a gem
<a href="http://www.youtube.com/watch?v=rVLWcGEE-j0" target="_blank">http://www.youtube.com/watch?v=rVLWcGEE-j0</a>

that's schroederish.

18665
Pics, Videos, & Links / Re: Myree "Reemix" Bowden jumps for highest touch on backboard.
« on: October 28, 2010, 04:30:20 am »
kevin johnson over hakeem, jordan over ewing, wade over jermaine o`neal, amare over oliwakande, everyone over alonzo morning..

bam

18666
Introduce Yourself / Re: My New Home
« on: October 28, 2010, 03:24:44 am »
Quote from: allstar09 on October 28, 2010, 01:23:57 am
So I have decided that this is my new home  ;D

Realised the steps to my goal aren't that complicated:

- Eat more
- Squat/lunge more
- Jump on occasion
= DUNK

Short term (conservative) goal is to squat 90kg x 5 before the end of the year. I am at 82.5kg x 5 now.

hi, nice to meet you (lol), welcome to teh forums!

ya man, just stay consistent, don't become over obsessed, get that squat/lunge up & jump on occasion, have fun, get that shit.

peace allstar

18667
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2010, 01:14:42 am »
Quote from: Joe-Y on October 28, 2010, 12:51:11 am
sup man what are those SH,SP,SR??

strength hypertrophy, strength power, strength reactive..

those are types of sessions (or blocks) that he's doing..

peace man

18668
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2010, 01:13:28 am »
Quote from: LBSS on October 27, 2010, 08:40:11 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.


sick#@%@#%@#^%@#

18669
Performance Training Blog / Re: Stopwatch Double Click
« on: October 28, 2010, 12:22:27 am »
Quote from: mattyg35 on October 27, 2010, 11:08:20 am
http://speedtest.10-fast-fingers.com/

This is a typing test, I think it may work the same as the SWDC. If not, then at least you should become a better typer.

i like that, nice..




Quote from: Joe on October 27, 2010, 12:52:08 pm
Quote from: mattyg35 on October 27, 2010, 11:08:20 am
http://speedtest.10-fast-fingers.com/

This is a typing test, I think it may work the same as the SWDC. If not, then at least you should become a better typer.

Got 90 wpm. I always thought I was poor typist, but that is not that bad, I think.

i got 92. word

18670
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 27, 2010, 10:46:45 pm »
Quote from: LBSS on October 27, 2010, 05:22:22 pm
Quote from: vag on October 27, 2010, 03:02:21 pm
Quote from: adarqui on October 27, 2010, 02:26:44 pm
I WOULD BEAT LBSS TO A LIVING PULP RIGHT NOW THEN DRINK HIM IN A SMOOTHIE MIXTURE, BUT I AM GOING TO SEE "RED" AND GO GET A CHOCOLATE MOO FROM JAMBA JUICE, THEN GET PHILLY CHEESE STEAKS, SO ILL BE GONE UNTIL LATER TONIGHT. YOU ARE LUCKY LBSS.


Raptor , that's also a great idea for easy consumed nutritional extra  ;D  :P

Quote from: Raptor on October 27, 2010, 05:17:39 pm
Thanks a lot, I'm a genius! :ninja:

Motherfuckers, if you think it would be easy to beat me into smoothie-making condition, you've got another think coming. At best you will end up in a caloric deficit from the energy you expend trying to beat me. At worst I will eat you alive. No fucking around with smoothies, either, I'm talking scrap by scrap.

Paleo, motherfuckers! What! WHAT!

i would never challenge you to a smoothie making contest.. you are p4p #1 in smoothie making.

18671
MOVIES & ENTERTAINMENT & SHeeT! / RED - this movie was HORRIBLE
« on: October 27, 2010, 10:11:59 pm »
wow, i give it 1/10.. it was just pure garbage. the acting, plot, cornyness, etc.



18672
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 27, 2010, 02:26:44 pm »
I WOULD BEAT LBSS TO A LIVING PULP RIGHT NOW THEN DRINK HIM IN A SMOOTHIE MIXTURE, BUT I AM GOING TO SEE "RED" AND GO GET A CHOCOLATE MOO FROM JAMBA JUICE, THEN GET PHILLY CHEESE STEAKS, SO ILL BE GONE UNTIL LATER TONIGHT. YOU ARE LUCKY LBSS.

18673
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 27, 2010, 02:25:20 pm »
Quote from: bball2020 on October 27, 2010, 07:13:59 am
adarq, are u ever gonna start doing more traditional strength work again?  IE barbell squats, BSS/lunges, GHR, Reverse hypers etc etc?  Could definitely put you "over the top" in terms of VJ perhaps..

i don't have access to rev hyper or i'd do them alot.. bss no, lunge no just bw.. ghr, maybe, get bored of ghr. I barbell skwatz.

;d


Quote
also quick question, for todays workout,

For ( REACTIVE: DEPTH DROP: ~24" to start, 3 x 5 ) you just mean going off 24 inches and sticking the landing right??  whys it reactive??

So sometihng like this http://www.youtube.com/watch?v=IoktVIyYCAM

or do you mean a regular depth jump??


ya depth drop.. i lump it in with reactive, it's a reactive/explosive strength exercise soo.. make sure you sit back on it, don't let the knees 'shift' forward, land in position with hips back a bit more.

we need to get soft landings on those, with no buckle in the knees/hips.

peace man

18674
Pics, Videos, & Links / Re: HATERS GONNA HATE :: The Low Rim thread
« on: October 27, 2010, 02:13:50 pm »
ya, most everyone is low rim dunking now.. the nba sprite dunk contests rims are low, tfb's outside goals are usually low (some court in naples), and this:

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

that one rim that haneef dunks on, in that 24 hour fitness, is def low, thing is, that rim helped billy doran win a nissan.

HEH.

18675
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: October 27, 2010, 02:07:28 pm »
Quote from: cowed77 on October 27, 2010, 09:40:01 am
Posting this on the way to work, right after the game...

Short of ppl as usual, played almost entire game.

Got in some jumps after fulltime. Teeheehee got almost my entire palm over, mayb an inch or less to wrist, on every jump after gettin a few 'warmup' jumps in. All felt easy too, like they were submax, so I'm happier by abit now..

Pity the next time I get to the same court is in 2 weeks time..

well this is good news.. i'll post the next two workouts later tonight, but what days can you lift? it would be good if you could do like a sun/wed so we can full body it, plyo + singles + some upper work.

is that doable?

peace

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