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Mental state: physically I think I'll warm up (right now it's 1230PM), but I am sleep deprived, did abotu 4.5 hours.


AM workout though I just did biceps, lats some chest stuff, and triceps, went mroe for a therapeutic burn but still lifted fast.

2. SUpermans on the bosu ball to open up that lower back..


Also my legs do feel good, despite hamstring soreness, I feel springy like I could maybe test some jumps. We'll saee later today

Edit: (adding in the PM workouts of today)

At around 2PM I went to the court and did some jumping exercises for 10 min, worked up a sweat but wasn't interested in maxing anything out... too tired.

I did some broad jump to 1 footed verts.
Then broad jump to 2 footed vert , hit an easy 33 doing that, felt nice.

Then I took 3 tired-ass steps and flung off one foot like 32 inches without trying that felt good too. And it was barefoot and again I felt more power coming form achilles area.

The one footed long jump to one footed vert (basically a short jump forward with one foot into a vert jump, just like a broad jump to a one footed vert or two footed), is one of my fav exercises. I can get higher though just taking one long step into a one footed vert..


Later... I did just a fe sets of lunges bodyweight to get more burn in my quads to help heal a knee that cracks too much. It's not too bad though used to be worse. Gotta sleep now

Daile mental state:

Slept longer today but felt more tired. This is of course typical and is not a bad thing. Feeling high while sleep deprived feels good but is generally bad and results in adrenaline insensitivity. Anyway,

I felt angry in the mroning, probably stress, but ready to workout.

We had a personal training workshop so my boss had us do all these pullup variations, and my lungs were feeling it. I felt mad slow after haha, so I won't be doing that too often, but I def enjoy the feeling in my lungs from the endurance.

I did some bench I PRed here, I lifted 135 with ease with my feet off the floor. So that's cooL!



Lots of foam rolling, esp in the lowe rback for some reason that felt tight there.

1. Light squats for knee cacking

95 lbs, went atg most reps, some reps held at the bottom, and other reps feet together completely, but turned outwards slightly like charlie chaplin (i think that's who I'm thinkng of, t least like a clown....)

3 by like 15.

THen front squat with the same weight.


My posture doesn't feel that good, I don't fel as upright nor do I feel very explosive and my knees are crakcing, my right knee mostly which is more quad dominant leg anyway. Completely flat footed...

Aches/soreness:

Left leg piriformis is inflamed, that area inside my glutes. Gota stretch everynight from now on. Did a lot yesterday

I thought that is what your boyfriend was for

Yesterday the 15th. No legs, excpet tennis.

Knee is cracking, basically a rest day for the legs (probably should not hae played tennis but I felt like it..)


Biceps/shoulders:

1. Suitcase curls with the curl bar (so with one hand), into a shoulder press with the bar. SO 4 suitcase lifts (sort of a bicep curl but other muscles involved), then 4 reps straight press as I lift the bar up over my shoulder. Fun exercise.

2. Bench
135 3 sets, two of five one of four.

Lower the weight slowly, hold it at the bottom, then explode up like a block start.
Lowered it to 115 and did 2 more sets, got a nice burn going.


3. Hip adductors and flexors - isometrics with the bosu ball.

Oh my sleep was a biit messed up, eating too much before bed does not promote restful sleep

Today:


Almost a complete rest day, I did not sleep much since Ihad to get p for work early. THis will all change tomorrow... I need a 10-6 routine, I love waking pu at 6 but I started slacking mid-summer.


I did some shadow boxing though and tricep pulldowns, and lots of hip flexor stretching

THen
Hstring curls - more for the burn (may fix knee cracking) - 130 lbs for 2 sets of 5, then 90 lbs for the burn as many as I could. Total about 5 sets


Been stretching hip flexors out everyday, because sitting shortens them so I don't want anterior pelvic tilt.

Daily mental state:

Better than past few days, ate less before bed woke up with more energ,y but FASTED. This did not give me energy really but I pushed myself and worked out and felt good after.


PM 630-8 (took a break to train someone shortly).

1a STIFF LEGGED TRAP BAR DL - baller exercise. *slight jump forward and mad hip thrusting

135 lbs sets of 5-7 fast explosive
225 3 by 3.
135 one by like 3 i forget


1b (this means I alternated while resting for the previous exercise0

Leg raises on a swiss ball, side to side a little bit ,

-body weight first, then reps of three with a 6lb med ball. crazy shit but I feel a lot of tension in lumbar spine too which I don't like but
it happens from heavy leg raises.

2. Bicep explosive lift to shoulder then quick shoulder press by 2 reps

Weights start at thights, lift upwith delts/biceps, then explode up into press, drop weight down another shoulder press, repeat.

25 lbs, 1 set with 45, but didn't feel like doing too heavy today.


2b. straight armed tricep pull back (am arm swing backwards basically, like during a sprint, the motion of the arm swinging back..)




3. FRONT SQUAT YEE YEE YEE

95 lbs easy shit, jumping with it and te bar is like hitting my chin smallimg my teeth together (jk not that bad but its hard to do jumps with front squat)


135 lbs 3 good reps
155 3 reps
155 3 reps
135 3 reps
95 like 10


Unfortunately I did not fele it in my VMO as much as I did last front squat workout when I did endurance, without momentum, going kinda slow, so I gotta activate a lil better

-I DID FEEL MY ACHILLES THOUGH, like crazy because I didn't stay on my heels at th ebottom ( i think for athletics thats not necessar in the front squat at all).

4. Hamstring curls

100 lbs 6 reps,

130 5 reps

150 5 reps
150 3 reps
100 6 reps
60 (no rest after 100), like another 6.

4a.
Isometrics for adductors, abductors and hip flexors with a bodu ball, holdin each one near maximal contraction for just 2-3 sec at a time.



Later (damn late like 11 PM I had this energy) Need to train lungs

LONG ASS HILL - longest hill I've ever ran in my life, but it's the hill I live on right now, it's not curvy so it looks domineering from the bottom. It's prolly only 250-300 m long, takes more over 1 minute to run it. could be like 350 m though i dno

just 3 sets. Walk back rest, about 3:40 to walk back, start from crouch at the street sign onto pof the curb (no greater than a foot maybe lie 8''), so a 3 pt stance.


1. 1:05 relaxed set was easier than I thought it'd be i was like DAMN...
2. 1:01 - pushed myself more on this one, 4 sec is a lot I guess but goal to break 1 now.
3. 1:08 - I was dying though man, total endurance there, the only reason I came close to 1:05 is because I started way way way way faster, but burned out way way way way quicker.


- with endurance sprints I try to stay light on my feet and make each stride fairly powerful even though it's endurance. I call it tendon running, staying light o nthe feet whereas an endurance runner will land on heels and use muscles more? Less spring for sure. But I trin spring so yeah it's all good. My strides felt good and I took a break from over-adrenailine speed training and I needed to. Although I could have done fast block starts I chose not to


Now to sleep for 4 hours... yeah I know I'll catchup on weekend though... shit meditateing and taking crazy herbs to help... also
diet for sleep deprivation = lower carb - wasnt hungry for carbs anyway, this increases GH apparently

Sautrday (yesterday):

Day off from legs. Was considering a day off compltely but decided to do some chest/lats/rear shoulders for posture and muscle gain in pperbody.



1a. Boxing and block start cable chest presses and dumbell flyes*on swissball

1b. Rear delt one armed cable pulldowns, for multiple sets then two armed lat pulldowns


THe Block start cable chest exercise involves positioning yourself in a 3 pt stance and then lifting the cable like an arm swing you'd use in the start of a sprint.

The obxing cable chest exercise involves two positions, mimicking the 'one' and the 'two.'

The one is your jab, the two is the punch that rotates across your body. Both invovle pectoral muscles and You just perform this one for a few reps and a two with the same arm in either the same set or two different sets with the cable machines.


Felt really cool, just went alittle slower b/c nervous system wants chill.

Sunday 8/21/11


Mental state:

Slept well could sleep a little longer, feel good, happy, calm,


Not going to work, so I get a complete rest day. Haven't fapped in like at least 1 week so I did onc ein the morning, and I'll do again in the evening in like 30 min then prolly hold it in for a week again.

Took a 4 hour cat nap from 130 to 530, all this sleeping will help me recover. And fappin.

Had some mental stress though from catching up on reading blogs n stuff like that, but its cool.

I wish I never read that. I understand logging your mental state but how frequently you whack off. Seriously??

I wrote it down because I think it can have an effect on athleticism.  I don't know exactly how. THe only study done found a testosterone increase exactly 7 days without fapping. But the Taoists recommended men retain their fluids at a reasonable rate. FOr men my age, 20, 2x a week is what was recommended max around this doctor in 400A.D. in China.

Whenever I do take longer breaks, I never experience soreness and my workouts are better. Some fighters use it as their secret like Mayweather. It's a serious topic:


http://www.fighttips.com/forum/health-nutrition/8191-does-ejaculation-effect-your-athletic-performance.html

And no it should be a 40'' RVJ not 40 feet, but in reality I'm going for 42 at least because that is what I need to get a good 4 inches over my wrist above the rim. I'm just trying to set a smaller goal first before the 50.


Didn't log past two days because I had been working early morning to late at night.

Monday:

Rest for legs, don't feel that energetic really and didn't sleep enough (this is totally abnormal for me, I usually sleep 8 hours but now i'm waking up at 5am, but it's only 1ce a week, I WILL figure this out).

1. Boxing cable press
1b. Lat pulldowns




Tuesday:


My glutes were firing well and needed some heavy weights.


1. Stiff legged trap bar dl (I love this exercise gonna make it consistent now).


3 by 5 with 225 (and a warmup with 135 before).

Each rep is explosive amortization phase is what I like, because I can drop the hips slightly and really feel the tension in my glute ham.

TOday 8/24 Wednesday:



Mental state:

Woke up feeling GOOD. I was doing some skips and felt bouncy.  Slept 9.5 hours, and I needed it. But after breakfast I was a little lethargic and knees cracking still.

I think I gotta make my diet more alkaline so I'm gonna experiment with baking soda soon. And dropping the raw milk going more paleo.


CNS activation state: Quad dominant. Haven't sprinted fast in like 4 days so I'm achain right now. QUads feel heavier but that's fine for VJ.




At 3 PM jump practise:

NO PR FUCKKK. Wasn't expecting one though, I had deadlifted heavy yesterday, and my knees are cracking a bit and I don't feel 100% recovered yet. I'm hoping that will be this SUNDAY. THIS SUNDAY I WILL EST MY JUMPS. But I still feel bouncy and doing the skipping wamrups felt great.

But I did an easy 35 off of like 1 short step LR and 34.5 RL. Went faster and wasn't ready for it just 34.

I really didn't have much energy but just enough to do a few jumps, then I did some striding at this baseball field. My ahmstrings want to sprint but the CNS energy ain't there right now. Last year I overtrained terribly in august, the sme thing is not happening but I haven't been 100% in a while.

WOrkout:

1. 6 by 4 (or 7 i don't remember)

of double legged hyperextensions*minimal ROM

25lb plate.

<the minimal ROM means I swing the plate down fast with arms of course, but I don't give in with the back, this way I feel all that tension going into my hamstrings and apply a force in the opposite direction and swing arms back up).

Strides felt longer after each set I like that, visualizing a 1 footed VJ.


2. Deep drop jump squats*feet close together (after a 25 minute pause talking to a potential client - this was probably good because my adductors felt like they'd rip apart if I did these after the hyperextensions at that velocity...)

<Instead of lowering the weight I drop as quickly as I can into a below parallel squat then jump up>

135 2x4
145 1 x 4
185 3 x3

EDIT: I forgot to mention I did like 10+ reps with 135, some narrow stance, some wider, some 1/2 squat (def more glute acivation in 1/2 squats. Id on't really care about activating glutes in a squat because I can hit them way better in the trap bar DL, so squats are for quads only for my limb structure, especialyl narrow stance)

(last set with 185 was much slower)



2b (by the way this a, b scheme just means I complexed the set, so I'd perform 2b right after 2)
Glute actiation with swiss ball

Isometric squeeze with legs fairly extended (so one leg is in front of the ball and I push back and it's help in place by the other leg behind it, and i feel it in my hip adductor/flexor from the force of my ham/glute pushing against it. Holding onto a wall behind my helps, but i try to look up wards instead of downwards for jumping).

push, 3, 2, 1, relax, push, 3, 2, 1, relax, push 3, 2, 1, relax (it's more like squeeze rather than push but w/e).

3. Boxing chest cable press (the jab, didn't do the two).

42.5 lbs, 3 by 5, very little rest, just switching sides is the rest. Fcukk that was hard.

4. Rear delt/scapula stuff

lat pulldown - standing, one armed, just pull back while leaning back. GOod for posture although after doing chest I was really hunched over...

4b. Sitting, with legs straight one to the side, lift a leg up, could only do reps of 3 till abductors cramepd. Ten bring leg medially, and lift, more for hip flexor.

This dancer showed me this once and I was impressed how difficult this bodyweight exercise is and I'm going to ad it regularly now.

Post workout;


Raw meat >.25 lbs  and lettuce


Then a chuck roast made wlel-done, with some organic ketchup. So no carbs really, didn't feel hungry for them since I ate a lot of carbs for breakfast.