Adarq.org

I find it interesting that these folk recognise track shoes most of all. Damn, I wish I lived in such a bustling community with all those courts and shit. My buddy and I are joking about moving to Florida haha.

ya i find it interesting too but i guess many of them were involved in track&field at some point, either just being a fan or actually being involved.. "black people are into track and field" lol..

ya man but new york city is probably even better, they have courts open 24/7 with lighting all night apparently..

'fetish', nice, this group has some nice stuff

<a href="http://www.youtube.com/watch?v=25e1Qc17wlY" target="_blank">http://www.youtube.com/watch?v=25e1Qc17wlY</a>

Saturday later workout
SATURDAY later on...
squat
135x20>>situps decline x25
225x10
cleans
155x1
225x1
225x1
225x1
225x1
250x1
pullups
with 20 or 25lb vest on 15 reps.


Sunday: did some wrist rolling here and there.

Monday:
squats
135x2>>lying hamstrings 145x15
135x4>>lying hamstrings 145x15
135x8>>lying hamstrings 160x10
135x10>>lying hamstring 160x10
225x5
225x5
RDL's
225x10
315x5
405x7-new record, but I forced it, back wasn't healed from saturday.
225x10
225x10
225x10
pullups
35lber held by feet for 9 reps....(260lbs total weight, had alot clothes/shoes on so I was like 225 today)
then did foam rolling and streching....and a set of 10 for TKE's.

DIDN't play basketball on sundays like normal and legs are huge from not playing....maybe I'll wait till december to play again.

405 x 7 wtf? siiiiiiiiiiiiiiiiiicccccccccccccckkkkkkkkkkkkkk

if you're not going to play bball at least go shoot around, get those 'impacts in' & increase blood flow @!$

peace man

like a g6, dunk train irc.

I can jump a lot higher with that mini ball than without it... I just have a "purpose" to jump when I hold it.

ya i can't dunk for shit off the dribble, lose so much power from arm swing..

And the jumps were 36 inches for Nightfly at the slingshot attempt, 28 inches for me at the low rim, 31 inches for me at the high rim off one ... so ... you know...

how do you know those measurements? you're hangtiming? because those angles are very hard to tell exactly how high you're getting..

pc

thnx for the replies guys, i can barely browse forum atm because im uploading my 1.9gig park-tour video.. kills my bandwidth.







normal workout tonight after dunking.. lool.. going to walk+light sprints mon/tues, then vertec + lift wed, walk+light sprints thurs/fri, sat dunk..

that's because i need a bit more rest.. right ball of foot is raped, left groin is a pinchy/stingy, heels are a little shitty.............. u get the idea.. HEH.. plus i don't want to go heavy on singles for a little bit so im going to rep some stuff out.

vid tomorrow or something, uploading my park-tour-video, estimated time at the start was 8 hours upload.. wtf.. horrible.




9/19/2010

bw = 155
soreness = none
aches/injuries = left groin a bit (possibly small tear in there, been bugging me for a week or so)

---

workout #1: dunks
- got up good, see pics abuv ^
- didnt land many dunks, had to dunk in between a full court game which just had too many fast breaks.. so i got a little cold... but on the flip side, i do get really amped dunking in between a game like that, that's why i did it.. it's fun
- landed: three 1 handers, 1 two hander
- missed: a shitload, everything off a dribble


workout #2: interval sprint + walk , strength
- 4 mile walk with light interval sprints mixed in, very bouncy, feel so light and powerful
- BODYWEIGHT AT THIS POINT: 152
- low bar parallel squat: 225 @ 2 x 5
- S1: bar-dips: BW + 10 lb @ 7, 8
- S1: low bar below parallel squat: 185 @ 2 x 5
- S2: bar-dips: BW @ 10, 6
- S2: barbell calf raise (toes in): 135 @ 25, 20
- barbell calf raise: 95 @ 20, 20
- weighted neutral grip pullup: BW + 10 lb x 8
- weighted chinups: BW + 10 lb x 8

dead.

jumped nasty, landed two hander off lob, nasty one.. but i fucked up my foot towards the end, ball of foot below big toe, the pad, is hurting like a motherfucker... fucked it up a bit for sure.

bleh!

gonna grab shit off my cam, dunking was tough, i did it in the middle of some games... but man i like that, gets me higher for sure, only problem is i cant just relax and do my thing.

i can hit the gym thurs and fri.
mon thru wed i can do BW stuff if required.

you have a game saturday right?

we're losing some structure, because thurs/fri would have to be way less volume in order to play alright saturday.. shiiiiiiit.






Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 3 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 2 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 2 x 5
  - 2 min rest between supersets

- CORE
- LIGHT STRETCH