Adarq.org

05/16/2011
bw = 151
soreness = calves
aches/injuries = left shoulder :/
fatigue = moderate
diet = protein/water-drink+4-scoops-coffee + gatorade, dunking + gatorade/protein-drink, 2*protein/water + gatorade + turkey & cheese sandwich, session{jump rope 5 x 100 low hops superset with pin-7-squat=worked up to 405 x 1 pretty controlled, calve-raises=135x30, ng-pullups=10}, protein/water-drink, run with dog, gatorade + 3 eggs + tons of egg whites + 2 bread + 1 cheese, guava drink while grocery shopping, bw-exercises+STRETCHING{H=50, CR=50, H=60, CR=50, H=50, CR=50}, LTMP-SINGLES{jump rope 5 x 100 superset with pin-7-squat=worked up to 365 x 1, 405 x fail, calve-raises=135x30}, protein/water-drink + coconut-water, dog walk, session{jump rope=4 x 150 superset with pin-7-squat=worked up to very controlled 315 x 10, calve-raises=135x40, ng-pullups=12}, 2*protein/water-drink + coconut-water, 7 bananas + almonds, tons of stretching


sleep = 8 hours
       
glad to hit 405 pretty controlled, and 315 very controlled for 10, but my left shoulder is seriously jacked up.. :/

knees felt so shitty prior to 315 x 10,that's why i did the 315 x 10, to get blood flow, they feel great right now... definitely needed that time under tension/blood flow, helped a ton.

pc

 Pushing some nice and heavy weight especially at only 151lbs!!!

 I see that you drank 6 protein shakes for that workout day, how many grams do you take per shake and how much in total for the day? Also what do you do for your dietary fiber intake, bananas?

I've been steadily binging on whey protein and the results have been good w/ fat/weight loss and strength increases, I just need to figure out what fibery foods I should be eating with the protein.

Keep making those gains mang, your vert is  going to be even more insane down the road when you get 3x your weight for reps!!!

that one was ~45min or so.. usually an hour, but i've been rushing my dunk sessions quite a bit, really keeping the tempo up, in the last few.. the FAU gym one was 50+ jumps in 45min, yesterday's was 40+ jumps in 45min.. crazy pace, all thanks to massive banana intake haha.

peace man

Adarq, wow your dunk session was 45 min! That is some incredible explosive endurance!!! I'm going to go ballistic with the bananas now for sure, haha.

Did you do another weightlifting session that day as well, and if so pre or post the dunk session?

Also much appreciation for all of your detailed responses always, you tha mang, peace brotha....

If you're going to need to focus don't eat heavy meats. You'll feel sluggish and sleepy. Good foods for getting ready to focus would be blueberries especially, and carbs that are lower in the glycemic index like sweet potatoes, oatmeal, whole grains.

Just don't procrastinate and keep eating instead of studying. Good luck with your exams.

Air alert is garbage imo. It's training you for muscle endurance and not for maximum vert. You'll gain inches only if you have little to no training and it is definitely dangerous with repetitions being so high, especially if not done on shock absorbing surfaces.

 Thank you for the quick replies LanceSTS and SWans05! I am going to put your advice to use tomorrow and stick with front squats w/ good form followed by trap bar deadlifts. And regular back squats on Weds or Thurs depending on how my legs feel followed by single hypers. I will be posting my workouts in the progress journals. Hope to eventually rep 2x my body weight(174).

 I plan on following 2-0-1(as explosive as possible) tempo (eccentric-iso-concentric) for 4-5 sets depending on my fatigue.  Also is a 6-10 range rep range optimal for strength/vertical jump gains?

trying to catch some zzz's pretty amped for the workout tomorrow pz