adarq block week 1 day 3
warmups
stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200
Prehab
shoulders, cobra, glutes
2 x 10
REAs
3 x 40, 50, 60, 60, 60
MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...
also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135
abit tired, so i did the upper body stuff first, before the lunges.
pullups
20, 10
dips
25, 20
DB walking lunges
3 x 25, 25, 25
core
leg raises
2 x 15
Friday, May 28, 2010
Wednesday, May 26, 2010
week 29 day 2
week 29
adarq block week 1 day 2 session A
8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs
couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...
off to work, then the next session later!
Session B
Prehab
shoulders, cobra, glute
2 x 10
OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45
Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80
Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70
Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW
sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.
Core
leg raises
2 x 15
raised planks
2 x 1min
adarq block week 1 day 2 session A
8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs
couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...
off to work, then the next session later!
Session B
Prehab
shoulders, cobra, glute
2 x 10
OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45
Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80
Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70
Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW
sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.
Core
leg raises
2 x 15
raised planks
2 x 1min
Tuesday, May 25, 2010
week 29
week 29
adarq block week 1
stiff hops
5 x 200
could feel my calves starting to cramp up, so stopped. my calves are notoriously poor at recovery, remembered not walking properly for days at a stretch after calf raises on a raised platform in past sessions.
REAs
3 x 3 x 60kg
MSEM squats
3 x 120kg
3 x 127.5kg
1st set felt so easy, decided to take advantage and push it somemore.
jump squats
2 x 5 x 35kg
first set, i thought the weight was too little. almost wanted to up the weights for 2nd set, but went along anyway. good thing i did, cos i noticed that the time from eccentric to concentric was noticeably longer for the last few reps. and if a klutz like me can tangibly notice it, it must be a damn big difference haha.
pullups
22, 15
dips
27, 17
officially hate doing lightweight stuff to failure :p
core stuff
leg raises
2 x 15
raised planks
2 x 1min
still felt like i could do more, so went ahead with
lateral DB raises
2 x 10 x 10kg
adarq block week 1
stiff hops
5 x 200
could feel my calves starting to cramp up, so stopped. my calves are notoriously poor at recovery, remembered not walking properly for days at a stretch after calf raises on a raised platform in past sessions.
REAs
3 x 3 x 60kg
MSEM squats
3 x 120kg
3 x 127.5kg
1st set felt so easy, decided to take advantage and push it somemore.
jump squats
2 x 5 x 35kg
first set, i thought the weight was too little. almost wanted to up the weights for 2nd set, but went along anyway. good thing i did, cos i noticed that the time from eccentric to concentric was noticeably longer for the last few reps. and if a klutz like me can tangibly notice it, it must be a damn big difference haha.
pullups
22, 15
dips
27, 17
officially hate doing lightweight stuff to failure :p
core stuff
leg raises
2 x 15
raised planks
2 x 1min
still felt like i could do more, so went ahead with
lateral DB raises
2 x 10 x 10kg
Thursday, May 20, 2010
week 28
REAs
4 x 50, 60, 70
Squats
3 x 90, 100, 110, 120, 125, 130
8 x 100
Hang Cleans
4 x 50, 50
OHP
8 x 30, 35
4 x 40, 45, 40
8 x 35, 30
DB lunges
5 x 28, 28, 28, 28,
Back extension
10kg x 10, 10, 10, 10
Hanging leg raises
4 x 10
rebounding quick lunges
3 x 10
supersetted with
pullups
3 x 10
4 x 50, 60, 70
Squats
3 x 90, 100, 110, 120, 125, 130
8 x 100
Hang Cleans
4 x 50, 50
OHP
8 x 30, 35
4 x 40, 45, 40
8 x 35, 30
DB lunges
5 x 28, 28, 28, 28,
Back extension
10kg x 10, 10, 10, 10
Hanging leg raises
4 x 10
rebounding quick lunges
3 x 10
supersetted with
pullups
3 x 10
Friday, May 14, 2010
wanted to have a session today, but frens at work wanted me to 'show' them wat to do, some pointers and stuff, and wanted to do it at the smaller gym.
fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.
a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg
hang cleans
4 x 6 x 60kg
lat pulldowns
a few sets, low weights, just trying to work the lats properly.
seated DB shoulder press
3 x 10 x 17.5kg
only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...
rebounding lunges
3 x 15
gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.
so before i start... mayb i'll update status abit.
the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.
lets hope stuff works out!
fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.
a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg
hang cleans
4 x 6 x 60kg
lat pulldowns
a few sets, low weights, just trying to work the lats properly.
seated DB shoulder press
3 x 10 x 17.5kg
only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...
rebounding lunges
3 x 15
gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.
so before i start... mayb i'll update status abit.
the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.
lets hope stuff works out!
Friday, May 7, 2010
week 27
REAs
4 x 40, 60, 70
Squats
4 x 90, 100, 110
120, 120, 120, 120, 120, 120
fucking winded... took quite abit of gas outta me, those squats.
mayb not used to sets of 4 yet.
Bench
6 x 50
4 x 60
3 x 70, 80, 90, 80, 85
6 x 70
15 x 60
DB lunges
6 x 28, 28, 28, 28kg
Pullups
4 x 10
hanging leg raises
2 x 10
grip was killing me, couldnt do more.
ankle hops
3 x 5
4 x 40, 60, 70
Squats
4 x 90, 100, 110
120, 120, 120, 120, 120, 120
fucking winded... took quite abit of gas outta me, those squats.
mayb not used to sets of 4 yet.
Bench
6 x 50
4 x 60
3 x 70, 80, 90, 80, 85
6 x 70
15 x 60
DB lunges
6 x 28, 28, 28, 28kg
Pullups
4 x 10
hanging leg raises
2 x 10
grip was killing me, couldnt do more.
ankle hops
3 x 5
Sunday, May 2, 2010
week 26
week 26
early today morning, before heading to work.
Sprints
4 x 40m, 80~90%
Bounds
3 x 5 contacts each leg
Pullups
6 x 10
in between each set of pullups,
Depth Jumps
3 x 5, above knee height
Depth drops
3 x 5
tried to do some different core stuff.
dragon flag, on flat situp bench
2 x 5
not all reps had the legs straight out tho, and some of the last ones i din manage to go as low as the first few reps :(
bridges
1 x 1min
the flags were tough tho, core actually feelin abit worked now. i like.
early today morning, before heading to work.
Sprints
4 x 40m, 80~90%
Bounds
3 x 5 contacts each leg
Pullups
6 x 10
in between each set of pullups,
Depth Jumps
3 x 5, above knee height
Depth drops
3 x 5
tried to do some different core stuff.
dragon flag, on flat situp bench
2 x 5
not all reps had the legs straight out tho, and some of the last ones i din manage to go as low as the first few reps :(
bridges
1 x 1min
the flags were tough tho, core actually feelin abit worked now. i like.
week 25
week 25
sometime last week, but just got around to posting it today.
REAs
4 x 40, 50, 60
Squats
3 x 80, 90, 100, 110, 120, 130
1 x 135 (FUCK)
3 x 115, 115, 115
Bench
10 x 40
6 x 50
3 x 60, 70, 80
2 x 90 (FUCK)
5 x 80, 70
15 x 60
Walking DB lunges
5 x 5 x 25kg
Pullups
10, 10, 10, 10
Ankle Hops
3 x 6
sometime last week, but just got around to posting it today.
REAs
4 x 40, 50, 60
Squats
3 x 80, 90, 100, 110, 120, 130
1 x 135 (FUCK)
3 x 115, 115, 115
Bench
10 x 40
6 x 50
3 x 60, 70, 80
2 x 90 (FUCK)
5 x 80, 70
15 x 60
Walking DB lunges
5 x 5 x 25kg
Pullups
10, 10, 10, 10
Ankle Hops
3 x 6
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