1006
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1007
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 28, 2015, 12:47:03 pm »
Had a bball game yesterday. Haven't played ball in two weeks. So my movement efficiency dropped a bit. Did not expect to be able to two-hand it off a step+gather (3 steps).
Attempted 4 two handed tomahawks after my game. Missed all of them, but definitely got high enough to dunk them. A I can't wait until it's time for a nice dunk video. I can get a two hand tomahawk, a 180, a pump, an up-and-under maybe, a self alley where i catch it under the rim cocked back... little minimix for instagram or something lol. those self alleys take a lot of practice though!
For the record after my last game two weeks ago, I had been playing ball consistently for two weeks and didnt squat&deadlift the day before... was getting up a few inches higher and got two very clean and HARD tomahawks in a row
Yesterday's attempt:
<a href="http://www.youtube.com/watch?v=-tWWynNZKR8" target="_blank">http://www.youtube.com/watch?v=-tWWynNZKR8</a>
Seriously cannot wait to put another 20lbs on my squat, drop to 188lbs bw or so, and stay coordinated. Maybe I'll do a little mini-peak phase where I'll skip a squat workout, rest a day, do three 30yd dashes and then the next day go out and jump after stretching my hip flexors. That's what I did when i dunked for the first time
Attempted 4 two handed tomahawks after my game. Missed all of them, but definitely got high enough to dunk them. A I can't wait until it's time for a nice dunk video. I can get a two hand tomahawk, a 180, a pump, an up-and-under maybe, a self alley where i catch it under the rim cocked back... little minimix for instagram or something lol. those self alleys take a lot of practice though!
For the record after my last game two weeks ago, I had been playing ball consistently for two weeks and didnt squat&deadlift the day before... was getting up a few inches higher and got two very clean and HARD tomahawks in a row
Yesterday's attempt:
Seriously cannot wait to put another 20lbs on my squat, drop to 188lbs bw or so, and stay coordinated. Maybe I'll do a little mini-peak phase where I'll skip a squat workout, rest a day, do three 30yd dashes and then the next day go out and jump after stretching my hip flexors. That's what I did when i dunked for the first time
1008
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 27, 2015, 01:22:44 pm »
Very excited to figure this out. I lift four days a week during the work week, so I rarely have time to myself. Once I get home at 11:00pm (sometimes 11:30pm) I have to rush to shower, eat, get my things ready for the next day, make my bed, and fall asleep by 12:20am to get my 8 hours. Rarely happens.
I'm planning on buying a bike and going to work with it. The commute will be shorter, plus I can go straight to the gym after work since I can do that quickly with a bike. I won't feel the need to relax at home. In addition I'll save money not taking the train all the time.
Current schedule:
9:00am - leave for work (walking and training it)
9:30am - start work
6:30pm - end work, leave for home (training and walking it)
7:00pm - get home, eat my first meal, relax, etc
8:00pm - leave for gym (walk)
8:45pm - Get to gym. Start warming up and lifting.
10:15pm - workout usually ends by now, I walk home
11:00pm - get home
Total commute: 2.5 hours (30min to work, 30min to home, 45min to gym, 45min to home)
New schedule will hopefully be:
9:10am - leave for work (bike)
9:30am - start work
6:30pm - leave for the gym (bike)
6:50pm - get to gym, start warming up and lifting
8:20pm - leave gym and go home (bike)
8:40pm - get home
Total commute: 1 hour (20min to work, 20min to gym, 20min to home).
That's an ideal scenario though. It'll take me a while to get into the swing of things. I used google maps to figure out the fastest bike paths to work/gym/home. They're more like 17-18min and not 20min, but I gave myself the extra time. However, I think I'll be riding fast as fuck since I love riding bikes. So maybe that ideal scenario is quite realistic. But hey, even if I get home at 9:00pm every day, that's far better than 11:00pm or later like I'm used to!
I'll also have to bring a protein shake with me so that I can eat before lifting. Or maybe wait until after lifting and eat fasted. I'll see how it goes. This is going to make such a huge difference. I'm going to feel far less stressed and pressed for time in my daily life. I'll enjoy the hell out of riding a bike (I hope... its NYC after all) and I'll save money on trains. YES!
I'm planning on buying a bike and going to work with it. The commute will be shorter, plus I can go straight to the gym after work since I can do that quickly with a bike. I won't feel the need to relax at home. In addition I'll save money not taking the train all the time.
Current schedule:
9:00am - leave for work (walking and training it)
9:30am - start work
6:30pm - end work, leave for home (training and walking it)
7:00pm - get home, eat my first meal, relax, etc
8:00pm - leave for gym (walk)
8:45pm - Get to gym. Start warming up and lifting.
10:15pm - workout usually ends by now, I walk home
11:00pm - get home
Total commute: 2.5 hours (30min to work, 30min to home, 45min to gym, 45min to home)
New schedule will hopefully be:
9:10am - leave for work (bike)
9:30am - start work
6:30pm - leave for the gym (bike)
6:50pm - get to gym, start warming up and lifting
8:20pm - leave gym and go home (bike)
8:40pm - get home
Total commute: 1 hour (20min to work, 20min to gym, 20min to home).
That's an ideal scenario though. It'll take me a while to get into the swing of things. I used google maps to figure out the fastest bike paths to work/gym/home. They're more like 17-18min and not 20min, but I gave myself the extra time. However, I think I'll be riding fast as fuck since I love riding bikes. So maybe that ideal scenario is quite realistic. But hey, even if I get home at 9:00pm every day, that's far better than 11:00pm or later like I'm used to!
I'll also have to bring a protein shake with me so that I can eat before lifting. Or maybe wait until after lifting and eat fasted. I'll see how it goes. This is going to make such a huge difference. I'm going to feel far less stressed and pressed for time in my daily life. I'll enjoy the hell out of riding a bike (I hope... its NYC after all) and I'll save money on trains. YES!
1009
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 27, 2015, 01:09:47 pm »a parasite in something i ate or drank. no idea what. i usually end up with what one of my colleagues calls "loose movements" over there but that was the worst full-blown diarrhea.
1010
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 27, 2015, 11:41:36 am »haha the only time people have noticed weight loss in my face is after i was in afghanistan for three weeks a few years ago and i lost 8-10 pounds from nonstop diarrhea. only time i've had hemorrhoids, too, from all the shitting and wiping. sucked. i think i was 166 when i got home. even my NECK was skinnier, and it's not like a carry a lot of fat there as it is.
damn thats crazy. what caused all the diarrhea? i usually get the worst diarrhea when i go away.
1011
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 27, 2015, 09:33:30 am »
Week 61
Great workout. I feel like I have a tiny bit of water weight or excess skin or something like that over my abs. I want to drop to 188lbs or so. Going to look amazing. Also it makes my face look better too. It's like there's a threshhold... as soon as I get under 190lbs, people notice it in my face!
Quote
Tueday - 05/26/14
191lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5 >> Probably could have pushed for 3x8 on back up sets but I felt like saving it for next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 6
280 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> These dropped by a bit god damit.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 5
195 x 5
Deadlift
245 x 3 >> Legs were feeling good so I moved up to 370lbs finally.
315 x 1 >> PR is 385x5, but that was back when I used to squat and dead on separate days.
370 x 5
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 10
Back Extensions
45 x 12 >> 60sec rests.
45 x 12
Great workout. I feel like I have a tiny bit of water weight or excess skin or something like that over my abs. I want to drop to 188lbs or so. Going to look amazing. Also it makes my face look better too. It's like there's a threshhold... as soon as I get under 190lbs, people notice it in my face!
1012
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 26, 2015, 09:40:57 am »
Week 60
Quote
Friday - 05/22/14
-= Workout Log =-
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 15
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6
Weighted Pull Ups
BW x 5 >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6
BW x 8
BW x 6
BW x 4
Cable Crunches
120 x 12 PR >> 60sec rests.
120 x 12 PR
120 x 12 PR
Seated Cable Rows
145 x 5 >> 60sec rests.
165 x 3
185 x 1
165 x 12
165 x 12
165 x 8
1013
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 22, 2015, 09:31:42 am »
Week 60
Quote
Thursday - 05/21/14
194lbs
-= Workout Log =-
Bench Press
45 x 15 >> 2min rests.
95 x 8 >> So close to 3x10... then I can work on tackling my PR of 200 x 10, 10, 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 8
195 x 4
ATG Squat
135 x 8 >> 3min rests.
135 x 5 >> Went from 8 reps to 10 reps on back up set. Not sure if I'll increase the weight on anything next workout.
185 x 5 >> Probably not actually. I'll have a bball game on Wednesday most likely.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
330 x 3
330 x 3
330 x 3
300 x 10
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 6
Deadlift
245 x 3
305 x 1
365 x 5
Back Extensions
45 x 10 >> 60sec rests.
45 x 10
1014
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 20, 2015, 09:38:30 am »
Week 60
Barely ate the day before and already dropped to 190lbs. Water weight and glycogen, of course. Already see a difference in my abs (after my workout i had an 8 pack in good lighting) but also my face! When I'm at like 187lbs there is a clear difference in my face fat versus 193lbs. Cheekbones stick out more and jaw is more defined... going to cut to there :p
Fucking love cable crunches. It's the only ab exercise that ever gave me a legit PUMP in my abs. I dont mean a burn, i've had that before in my abs.. i mean a PUMP like you just did a set of 15 dumbell bench presses and your chest is pumped!
I can't wait to see what my abs would look like once I'm crunching 200lbs or something. Once I'm at 9% bf or whatever, there's only so much leaner I could get to make my abs pop more... so hypertrophy is the key
Quote
Tuesday - 05/19/14
190lbs
-= Workout Log =-
Lateral Raises
30's x 3 >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6
Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 13
Pendlay Row
45 x 10 >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
235 x 6
235 x 6
235 x 6
Seated Cable Rows
170 x 12 >> 60sec rests.
170 x 8
Pull Ups
BW x 10 >> 60sec rests.
BW x 10 >> I skipped my warm up sets where I work up to +75lbs x 1. I definitely could have PR'd even harder if I did them.
BW x 8 PR
BW x 3
BW x 3
Cable Crunches
115 x 12 PR >> 60sec rests.
115 x 12 PR
115 x 12 PR
Barely ate the day before and already dropped to 190lbs. Water weight and glycogen, of course. Already see a difference in my abs (after my workout i had an 8 pack in good lighting) but also my face! When I'm at like 187lbs there is a clear difference in my face fat versus 193lbs. Cheekbones stick out more and jaw is more defined... going to cut to there :p
Fucking love cable crunches. It's the only ab exercise that ever gave me a legit PUMP in my abs. I dont mean a burn, i've had that before in my abs.. i mean a PUMP like you just did a set of 15 dumbell bench presses and your chest is pumped!
I can't wait to see what my abs would look like once I'm crunching 200lbs or something. Once I'm at 9% bf or whatever, there's only so much leaner I could get to make my abs pop more... so hypertrophy is the key
1015
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 20, 2015, 09:33:00 am »Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.
What time do you train? Do you find that IF impacts on your strength levels at all?
I usually start my training at about 9 or 10 at night. I then eat again at 11 or 12 when I get home. So I'll have two meals a day. The second meal is heavier. This has no negative impact on my training.
HOWEVER, when I used to get out at 3-5pm from work (or class) when I was in college, I would train at 5pm or so and then eat at 6 or 7pm. This was amazing. Once I got over the mental hurdle of "I haven't eaten, I definitely am going to lift less" I realized that I lift HARDER when I'm fasted. It feels great!!! Another benefit was that I was never lightheaded when I lifted. Sometimes if I'm not IF'ing, I'll be lightheaded or tired or groggy when I lift, because my eating schedule isn't structured. Neither is the amount of carbs and sugar I get throughout the day. However, with IF, if I end up training before I eat, then all variables are thrown out the window.
IF supposedly has benefits for letting you pack on more muscle with less fat than otherwise (and/or lettign you cut weigth while sparing more muscle than otherwise), but i'm not sure if that is conclusive. Regardless, the other benefits (appetite control + never lightheaded when I lift weights + i lift weights harder) are enough to make me do it.
Also I live at home with my parents, so instead of spending $10 a day for lunch, I pocket that money and wait till i'm home to eat for free. I end up with an extra $50 at the end of the workweek. That's an extra $200 a month! I'm basically pulling a new pair of sneakers and a pair of shorts or something out of my ass.
1016
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 20, 2015, 01:00:41 am »Coges's journal reminded me that I'm slacking on my Feldenkrais practice. Gotta get that in a couple times a week. Feet, ankles, hips, knees, shoulders, elbows, wrists, and neck could all benefit.
written lessons: http://www.flowingbody.com/pastlow.htm
nice link
1017
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 19, 2015, 03:05:33 pm »re: DLs, have you considered adding more high-rep grip/upper back work? like kroc rows, which matt krocapolish swears correlate directly to his pull.
have not thought of it. I use straps so i dont think grip training will help, though it'd be nice to have a stronger grip.
i dont think my upper back is whats limiting my deadlifts though. actually, how would i be able to assess that? maybe it is my upper back, who knows. Though my pendlay rows, cable rows, and back extensions have been improving.
It could also be that as my squat improves, it makes my deadlifts (later that same workout) harder since I squatted more weight.
1018
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2015, 01:56:46 pm »
2.4x bw paused atg squat....
whats your ratio now?
whats your ratio now?
1019
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2015, 11:42:29 am »
Do you go with all out intensity every day? Or do you just squat what you can without putting so much of a grunt?
I read an interesting article on the bulgarian method that goes into some detail about the psychological effects of how hard you try to lift... they squat to a daily max WITHOUT any kind of mental arousal. the idea is that the CNS will not burn out if you are not very mentally aroused for your lifts, yet you are lifting 90% or more every day.
i cant find it now, but maybe youve heard of this? Related:
"In Squat Every Day, Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself."
I read an interesting article on the bulgarian method that goes into some detail about the psychological effects of how hard you try to lift... they squat to a daily max WITHOUT any kind of mental arousal. the idea is that the CNS will not burn out if you are not very mentally aroused for your lifts, yet you are lifting 90% or more every day.
i cant find it now, but maybe youve heard of this? Related:
"In Squat Every Day, Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself."
1020
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 19, 2015, 11:32:27 am »
Week 60
Had to use the shitty squat rack today where the floor is slanted. It basically negated the effects of the heel life on my oly shoes. It was tough to squat there. Didn't feel like griding out a bunch of back up sets far off from my target 3x8 and having that demotivate me so... i cut it short at one back up set of 6. The 355x3 is close to my PR of 365x3 though!
In addition, my bench press is close to my PR of 200 x 10, 10, 8. So good to be entering PR territory again. Incline DB's are at a PR though
My deadlift has stalled for a while. They're tough. I'll worry about bringing up the back extensions first though, maybe it'll transfer over soon.
Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.
Quote
Monday - 05/11/14
193lbs
-= Workout Log =-
ATG Squat
135 x 8 >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 6
Bench Press
45 x 15 >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 6
195 x 4
Deadlift
245 x 3
315 x 1
365 x 5
Incline DB Bench Press
70's x 12 >> 60sec rests.
70's x 12 PR
Back Extensions
45 x 8 >> 60sec rests.
45 x 8
45 x 8
Had to use the shitty squat rack today where the floor is slanted. It basically negated the effects of the heel life on my oly shoes. It was tough to squat there. Didn't feel like griding out a bunch of back up sets far off from my target 3x8 and having that demotivate me so... i cut it short at one back up set of 6. The 355x3 is close to my PR of 365x3 though!
In addition, my bench press is close to my PR of 200 x 10, 10, 8. So good to be entering PR territory again. Incline DB's are at a PR though
My deadlift has stalled for a while. They're tough. I'll worry about bringing up the back extensions first though, maybe it'll transfer over soon.
Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.