Author Topic: ADARQ's journal (Read 1663716 times)

$ick3nin.v3nd3tta · « **Reply #3585 on:** May 14, 2011, 08:53:50 pm »

The beard is lookin' real good man. Ginger is the killer colour too.

You thinking about going caveman?.

adarqui · « **Reply #3586 on:** May 15, 2011, 03:29:13 am »

Quote from: $ick3nin.v3nd3tta on May 14, 2011, 08:53:50 pm

The beard is lookin' real good man. Ginger is the killer colour too.

haha appreciate it.. ya it's funny, the more it grows in, the redder it gets..

Quote

You thinking about going caveman?.

what's that? really long beard? doubt it.. it gets annoying after a while.. then i impulsively shave it.. :F

pc

05/14/2011
bw = 152
soreness = calves
aches/injuries = knees slightly, ham tendons slightly, back slightly
diet = protein/water-drink + greentea, session{MR halftucks 5 x 40 superset with pin-7-squat=405x1, unracking=500x1, ng-pulllups=10, 45deghyper=50}, protein/water-drink +turkey & cheese sandwich, chipotle burrito double chicken, protein/water-drink, session{MR halftucks = 4 x 10, pin-7-squat=375x1 so hard, unracking=475x1}, protein/water-drink, dog-walk, session{MR low halftucks = 5 x 20, pin-7-squat=375 best rep ever at 375}, 2*protein/water-drink + 7 bananas + gatorade + tons of almonds
fatigue = moderate

sleep = 7 hours:w

session 3 = best rep ever with 375.. completely controlled.. crazy koz, session 2 i grinded it out so hard with a bounce.. frequencyyyyyyy :F

$ick3nin.v3nd3tta · « **Reply #3587 on:** May 15, 2011, 03:49:22 pm »

Quote from: adarqui on May 15, 2011, 03:29:13 am

what's that? really long beard? doubt it..

Something a little bit like this....

adarqui · « **Reply #3588 on:** May 15, 2011, 05:07:12 pm »

Quote from: $ick3nin.v3nd3tta on May 15, 2011, 03:49:22 pm

Quote from: adarqui on May 15, 2011, 03:29:13 am
what's that? really long beard? doubt it..

Something a little bit like this....

niiiiiiiiiiiiice, pimpin..

adarqui · « **Reply #3589 on:** May 15, 2011, 05:16:36 pm »

some stills, had to go basically all righty, left shoulder was really hurting

allstar09 · « **Reply #3590 on:** May 15, 2011, 05:20:12 pm »

You're starting to get those "im pretending not to watch but I actually am because this white dude is sick!" looks lol.

thewon888 · « **Reply #3591 on:** May 16, 2011, 02:30:58 am »

Quote

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....

adarqui · « **Reply #3592 on:** May 16, 2011, 06:07:10 pm »

Quote from: allstar09 on May 15, 2011, 05:20:12 pm

You're starting to get those "im pretending not to watch but I actually am because this white dude is sick!" looks lol.

lmao ya, but most people just seem to watch instead of try and sneak a peak now.. ;f

Quote from: thewon888 on May 16, 2011, 02:30:58 am

Quote
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.

nice, eat em the night before, beware though, 7-10 banaas will make u poop like a pro :F

Quote

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

ya i did 4 lifting sessions the day before, then 3 day of.. im trying to get in 3-4 lifting sessions per day of basically the same session, superset jumprope/reactive work with pin-7 squat singles, work up to a max, finish with 45 degree hyper burnout.

Quote

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

np man.. im trying to stick to basically the same workouts every day until june 3.. very high frequency squat singles.

pC

workout from yesterday, didn't journal it:

05/15/2011
bw = 151
soreness = calvesaches/injuries = hamstring tendons, left shoulder :/
fatigue = low
diet = protein/water+4-scoops-coffee + 0.5*greentea-drink, dunking + protein/gatorade-drink + 0.5*greentea-drink, 2*protein/water-drink + turkey & cheese sandwich, session{jump rope 5x200 superset with pin-7-squat=worked up to 375x1 controlled + 405 controlled FAIL}, protein/water-drink, hardly running with dog, gatorade, hypers{50+50+50+50+80+}, 3 eggs + tons of egg whites + almonds + 2 bread + gatorade, quad/shoulder stretching superset with hypers & calve raises {H=70, CR=50, H=75, CR=50, H=70}, LTMP-SINLES{jump rope 5 x 200 superset with pin-7-squat=worked up to 375 x 1, 405xfail}, protein/water-drink, dog walk, LTMP-SINGLES{jump rope 5 x 100 superset with pin-7-squat=worked up to 375 x 1, 405xfail}, 2*protein/water-drink, 8 bananas + protein/water-drink + gatorade

sleep = 7 hours

some stills from today:

Raptor · « **Reply #3593 on:** May 16, 2011, 06:21:38 pm »

I think you've kind of plateaud for a while in terms of jump height... jumps look the same height for some time now...

adarqui · « **Reply #3594 on:** May 17, 2011, 04:42:56 am »

Quote from: Raptor on May 16, 2011, 06:21:38 pm

I think you've kind of plateaud for a while in terms of jump height... jumps look the same height for some time now...

who knows, all i know is im getting higher than ever this month and landing more difficult dunks.

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

Raptor · « **Reply #3595 on:** May 17, 2011, 05:04:26 am »

Do you see any disadvantages in doing leg extension isos (for VMO "awareness") before plyos? As a rule, you should not do isos before plyos because it messes up the proprioceptivity factor and you don't want that, but in this case... I don't know. That's why I ask you if you have ever done them prior to plyos?

thewon888 · « **Reply #3596 on:** May 17, 2011, 11:47:40 am »

Quote from: adarqui on May 17, 2011, 04:42:56 am

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!!!

adarqui · « **Reply #3597 on:** May 17, 2011, 08:52:27 pm »

Quote from: Raptor on May 17, 2011, 05:04:26 am

Do you see any disadvantages in doing leg extension isos (for VMO "awareness") before plyos? As a rule, you should not do isos before plyos because it messes up the proprioceptivity factor and you don't want that, but in this case... I don't know. That's why I ask you if you have ever done them prior to plyos?

well if you're just using the BW version, i don't think it matters.. it's more of an activation exercise at that point.. most types of weighted iso work do wreck my quads for jump stuff, but not sprint stuff.. iso-extension-stim keeps my quads fresh, so that's the only iso i like for VJ/plyo work.. so ya i don't think it would cause a problem at all, i wouldn't do any weighted variation prior to the plyos.. heavy low volume lifting prior to plyos is ok though.

Quote from: thewon888 on May 17, 2011, 11:47:40 am

Quote from: adarqui on May 17, 2011, 04:42:56 am

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!!!

thanks man

Quote

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?

~24-30g per scoop depending on the protein container i use..

for fiber, i take benefiber in addition to bananas.. ive only recently been back on the banana-loading (lmao) and it's definitely the best way to clean yourself out + carb load.

Quote

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.

nice

my fav's are red kidney beans and/or bananas..

Quote

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!!!

thanks man, definitely.. got to keep pushing myself hard.

peace man

some stills, cns is toast.. jumped real good first ~8-10 jumps then complete shutdown..

first dunk attempt:

spent most of the session trying stupid ass "windmills", horrible

aiir · « **Reply #3598 on:** May 17, 2011, 09:02:23 pm »

im not sure if its just me but you got up NICE! wtf

adarqui · « **Reply #3599 on:** May 18, 2011, 05:28:57 am »

Quote from: StuckInTheAir on May 17, 2011, 09:02:23 pm

im not sure if its just me but you got up NICE! wtf

thanks mang, ya got up gr8 on a few jumps

lmao ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

05/17/2011
bw = 152
soreness = calves
aches/injuries = left shoulders, knees a little achy
fatigue = moderate
diet = protein/water-drink+4-scoops-coffee + gatorade, dunking + gatorade/protein-drink, 1 lb of chicken tenders + salt/vinegar chips + green tea, gatorade, session{pin-7-squat=325x10 very controlled}, protein/water-drink, run with dog, session{pin-7-squat=295x6 super slow}, gatorade + protein/water-drink, chocolate peanutbutter hagen dazs pint + 4 bananas + coconut water, bw-exercises{H=50,CR=60,H=50,CR=70,H=iso,CR=80,H=80,CR=80,H=101,CR=90,H=80,CR=90,H-partial=90,CR=80}, protein/water-drink+fiber + 5 bananas

sleep = 8 hours

325 x 10 CONTROLLED = best squat ever probably.. murked me the rest of the day.. will upload tomorrow probably.

Adarq.org

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Author Topic: ADARQ's journal (Read 1663716 times)

$ick3nin.v3nd3tta

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