Adarq.org

Quote from: adarqui on October 18, 2010, 11:15:19 pm

Quote from: LBSS on October 18, 2010, 08:12:46 pm

jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$

Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?

i'd change it to:


jump rope x whatever, mix in double unders
tuck jumps 3x10
pogos 3x10
drop step jumps x15-20
RFIs 3x10s/ea (count contacts)
ice skaters 2x10

core circuit



rfi for 10s before that stuff usually isn't a good idea, too fatiguing on calfs.

peace man

10/17/2010
bw = 152
soreness = none
aches/injuries = none
fatigue = low

felt very strong throughout the day..

workout #1: dunks
- got up real good, pics above.. didn't land much, just 5 dunks in ~40 minutes including warmup etc... but had a bunch of really hard/nasty misses
- pretty short rest overall
- hit a dunk off dribble.. first dunk attempt of the session, hard one hander hah.
- right wrist hurting, slammed it into the rim coming down, a bunch of times


workout #2: strenf.
- pullups: bw(5), bw+5(10), bw+5(10), bw+5(10), bw+5(10), bw+5(10), bw+5(10), bw+5(10),
- s.a. db row: 50 lb @ 15,15,15,22
- glute bridges: 110, 110, 100, 110, 150,
- calf raises: 50, 50, 50, 50, 50


can't wait to hit sub 150 lb bw, very soon, within 7 days im sure of it@$@! hopefully by thursday.. plan to peak again thursday and freaking land some insane shit.

prediction:
- tuesday = tuck jumps + squat singles (parallel) + dips, glute bridges + calf raises later
- wednesday = pullups, tons of pogo hops later on
- thursday = stim up, land nasty dunks..... i don't know what time i'll be able to dunk thursday come to think of it.. i don't need much time though, just wanna land a few max height and dribble up two hander.. if i could start at 9pm im good.

peace

nasty dunk miss ..lol

thanks man, gonna drop some nasty makes soon!

O SSHHHHHHT can't wait to see vid of this. Nuts at eye level = balllllin

THERIOUS UPTH

Quote from: adarqui on October 18, 2010, 06:09:48 am

workout:
- nearly max effort pogo jumps: about 20 sets of 2-5 in 1.5 hours, off and on
peace!

U just b jumpin n shit

<-- lol'd hahaha!@$

^^I WILL!



Monday:
squats
180x10
180x15
290x3
400x1-belt
420x3-belt, Hoping for more reps, oh well still a new record for most weight squatted ever.
fun started here: ditched the belt for volume.
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x20-last two sets I decided to condense into one 20-rep set.

damn good squatting man......

SSB good mornings-I bend over alot
115x10
115x10
115x10
these may look light, but hit abs real good I think.

Oh yeah did maybe about 5-8 sets of leg raises in between stuff.

SSBar anything kills the abs, shit is great for abs/core.. i cant squat for shit in it

made some overlays tonight.. only lame makes, koz the lobs were too close too rim, but on the miss man i was flying..

thanks man
i like to dunk reverses it's fun,i like those dunks when i turn around in the air(either a 180 or 360 )
but this wasn't even nearly my best...this was at about 8:30 a.m. and i came home that morning at 4 a.m. because i went to a concert with my friend...i don't know how i managed to gather some will and dunk for a while 

i've had surprisingly good dunk session on little sleep, but then of course some horrible ones.. it's hit or miss.. i'd rather dunk at night though, after a really good sleep the night before

ya i keep trying reverse to no avail, they look cool as hell.

was pretty good for a disney movie