Author Topic: Body Fat Decreased?  (Read 5014 times)

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scoobychau

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Body Fat Decreased?
« on: October 03, 2013, 02:58:32 am »
+4


the inaccurate Grip tester show 8.4% BF at 24.5BMI

however.. I am not jumping any higher....
May be I need to eat more so I can squat more like Kingfish..
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

LBSS

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Re: Body Fat Decreased?
« Reply #1 on: October 03, 2013, 11:02:42 am »
0
holy shit scooby. good job.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

ChrisM

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Re: Body Fat Decreased?
« Reply #2 on: October 03, 2013, 01:22:28 pm »
0
Nice! Especially compared to a few weeks ago!!!

As for the not jumping any higher, how often are you jumping?
Insert motivational quote here...

Joe

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Re: Body Fat Decreased?
« Reply #3 on: October 03, 2013, 01:44:36 pm »
0
you look way way leaner than last time, wow. diesel
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Raptor

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Re: Body Fat Decreased?
« Reply #4 on: October 03, 2013, 02:30:28 pm »
0
It's not scooby. He just took a picture from google images and covered the face so we won't know :trollface:

scoobychau

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Re: Body Fat Decreased?
« Reply #5 on: October 04, 2013, 12:05:31 am »
0
Nice! Especially compared to a few weeks ago!!!

As for the not jumping any higher, how often are you jumping?

I spent 45 min at the court shooting around doing b-ball drilll everyday during lunch hours on weekdays.

And I attempt run up max effort jump like 5 - 10 reps daily dealing those time...

I had a feeling I am not eating enough... or i am over trained.

Vert decreased and not at my peak ....
to make it worse.. my Peak is not even enough to dunk...
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

vag

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Re: Body Fat Decreased?
« Reply #6 on: October 04, 2013, 05:52:24 am »
+1
My 2 cents:

1) Max effort jumping ( and landing ) is extremely taxing, needs recovery, even more as those joints age and rust. You can't go max jumping every day and expect to be at peak.
2) 5-10 max jumps may be too little volume. You never know when you will 'catch' your best jump. You dont want to overdo it but neither underdo it.

(1),(2)=> Don't jump max every day. Do 1 day jumping and 1 day only bball stuff. No more than 3 max jumping days a week, i would go for 2. Now when you jump, do at least 20 jumps. Do a dynamic warmup, then do a jumping warmup ( 5-10 jumps starting with low effort and then building up ). Then do your max jumping in sets. Like sets of 3 or 4 jumps, rest 30 seconds to 1 minute between each jump, rest 3 to 5 minutes between sets. Do at least 20 max jumps. After you reached 20 jumps, stop either when your max jumps dropoff by 2-3 inches or at 30 jumps.

A 3d cent : Your training goes great currently. Strong, lean, good plan ( strength training + jumping ). Don't you dare change anything scooby, you have finally found a good balance. Maybe just cut the regular 1RM PR attempts. When you reach that grinding rep, STOP, the next failed one does not offer anything, on the contrary. Keep the PR/testign sessions to 1 session per month or something like that.

:lololol:
woot

scoobychau

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Re: Body Fat Decreased?
« Reply #7 on: October 04, 2013, 06:31:57 am »
0
Thanks VAG!!
thanks for staying with me.. all this months, if not years!!!

Some update Cross linked from my Journal.

131004
Frustrated  for over 2 weeks with no improvement....
Decided to take it easy for this week training.
Suddenly, during the last lunch basket of the week.

BANG! Improvement arrived, even it's only a tiny bit of 0.5cm....

Low carb, high protein diet seems to be working also.
.
.
.
Words can't describe my feeling...

BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Body Fat Decreased?
« Reply #8 on: October 09, 2013, 06:09:07 am »
0
Cross linked from my journal:

Video attached from that static pic above.
Video Link:
https://vimeo.com/76492158

The first jump start at 30 sec.
Sorry about the bad angle, the running approach is quite bad, the jump stop took so much energy away... but still I guess i am able to gather much of the gravity down force back up.
The last jump is the best.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Raptor

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Re: Body Fat Decreased?
« Reply #9 on: October 09, 2013, 06:16:46 am »
0
It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?

entropy

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Re: Body Fat Decreased?
« Reply #10 on: October 09, 2013, 06:41:01 am »
+1
Scooby looking lean! Hows your mobility scoob? Do you foam roll and stretch regularly? I still think you should do some swings just prior to jumping, i got an easy 2" from that when I tried it. I did banded plate swings, not sure if the band is all that important. Anyway just something to try.
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: Body Fat Decreased?
« Reply #11 on: October 09, 2013, 08:02:20 am »
0
Scooby looking lean! Hows your mobility scoob? Do you foam roll and stretch regularly? I still think you should do some swings just prior to jumping, i got an easy 2" from that when I tried it. I did banded plate swings, not sure if the band is all that important. Anyway just something to try.

I always do that before I go to the park to dunk... I do 2x10 KB swings and then get on my bike and go.

scoobychau

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Re: Body Fat Decreased?
« Reply #12 on: October 17, 2013, 02:56:25 am »
0
It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?

Because.. I had pretty much never jump with a ball.... not even a self lope pass...

I wonder... i had never seen video on people practice self loop Pass...

is there any tips or method to do so?
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

LBSS

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Re: Body Fat Decreased?
« Reply #13 on: October 17, 2013, 04:49:20 pm »
0
It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?

Because.. I had pretty much never jump with a ball.... not even a self lope pass...

I wonder... i had never seen video on people practice self loop Pass...

is there any tips or method to do so?

practice a whole fucking lot. it's not rocket science.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

scoobychau

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Re: Body Fat Decreased?
« Reply #14 on: October 17, 2013, 09:48:29 pm »
0
I mean various version like...

should the ball be as closest to the rim as possible during the Bounce up phrase...so u just push/tips it over the rim and in

or

should the ball should be further away from the rim, so u catch it while going up.....

or

just give it to some one to toss it up as close to the rim as possible....

or

throw the ball down the court while running to the rim

or

Throw the ball up to the board.. and try to catch it as it bounce back down...

etc... of cause i am seeking the easiest beginner method...
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)