which fight was this? i don't recognize the fighters. (i don't follow boxing that much) why was it made to a .gif anyway? should be a vid so it'd be a lot easier to watch replay... that hook looked really damn fast! but the offensive stance by the black guy looked pretty darn terrible. i mean, south paw stance, but yet it looked like he was going to jab or straight with a left?!?! wtf. totally put him to sleep. wow.
ps, duh me. just saw the other threads. "Sergio Martinez is the truth. Sergio Knockout Paul Williams"...
ya it was sergio/paul, nasty shit!! paul is a very good fighter but his defense is sub-par, he likes to take a shot to give back 4.. if he just worked on his damn defense, btu he can't, he's just not a defensive minded fighter.. sucks, no way for him to fix it.
they make them as gif's because videos get taken down by the company (hbo, ufc, showtime etc).
"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.
landed a few nice dunks, working on a trick dunk.. dunk at 40s is pretty awesome imo.. 9'11 hoop
1/14/2011
bw = 156 soreness = none aches/injuries = right ankle VERY slightly, felt good pretty much all day even during dunk session fatigue = moderate diet = smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
workout #1: jumps/dunks - dunked in between a full court game, was good that i did, kept my jumps down.. wasn't into it mentally, no aggression really, 'depressed' landings lol.. had some nice jumps though - felt really interesting on my runups/plants, really felt more pop out of my calfs, felt more on forefoot
workout #2: reactive (2 hour workout)
JU = JUMP ROPE DON'T KNOW WHY I SPELLED IT JU INSTEAD OF JR HAH BLSAH = BARBELL LOW SQUAT ANKLE HOPS NGPU = NEUTRAL GRIP PULLUP
feel pretty amazing right now actually.. feel really explosive.
IMPORTANT REMINDERS - DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury - DO NOT deadlift aggravates back injury - DO NOT overstretch quads, aggravates ankle injury
CURRENT GOALS 01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
DIET 01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake 01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich 01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas 01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
SORENESS 01/11/2011: hamstrings a little 01/12/2011: none 01/13/2011: calfs a little 01/14/2011: none
ACHES/INJURIES 01/11/2011: right ankle (need to ice it more) 01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little 01/13/2011: right ankle a little, left glute/lower back a little 01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
FATIGUE 01/11/2011: high 01/12/2011: low 01/13/2011: high 01/14/2011: moderate
SLEEP SCHEDULE THE PREVIOUS NIGHT 01/11/2011: 6 hours (6:30am to 12:30pm) 01/12/2011: 9 hours sleep 01/13/2011: 9 hours sleep 01/14/2011: 8 hours sleep
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC) 01/11/2011: iced right ankle for 20 minutes 01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later 01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application 01/14/2011: iced ankle before bed
STRETCHING AND MYOFASCIAL RELEASE 01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow 01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little 01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS 01/11/2011: horrible, very fatigued 01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
SQUATTING 01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
BODYWEIGHT UPPER 01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8 01/12/2011: chinups BW @ 4x10 01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
GLUTE BRIDGES 01/11/2011: bodyweight: 70, 100, 100, 100 01/13/2011: total prone reverse hyper reps: 910 01/14/2011: 3 x 100
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC 01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100) 01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
CONDITIONING 01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min 01/12/2011: 2200 total jump rope turns 01/14/2011: 4430 total turns, mostly sets of 300
haha, sorry peeps, was just offering my input. just thought that if each post is 1 long page, it would be sorta a drag.
a graph thingy, mayb a tad simplified might be a better way. sth like wat vag did sometime back. horizontal axis, each workout. then data like 'energy, motivation, food, soreness' as individual data fields, so we can just look at lines over time, instead of like, boom. one page posts every time.
but yea haha, i'll zip it yea bmully et al.
it's ok man, no need to apologize.. i can't worry about things like a post being too big etc.. this format makes things clear to me & helps much more than normal journaling alone.
some pics, interesting dunk session, got up pretty good considering i didn't have any anger/amp'd up feeling, if i did, i woulda been flying.. i felt kinda sick again, has to be due to these antibiotics still.. one interesting thing was how good i felt on my toes, felt really good on ball of foot, attributing this to the jump rope/barbell reactive work i've been doing.. my landings after dunks were 'depressing', no yells really, cept for one i guess.. interesting session, big things comin when im back under 150
ya it wouldn't be too hard, would definitely take some time though, and i'm pretty burnt from programming all those years i just have this mental block with it now... so kinda hard for me to get anything done.
pc
I can help out too. Maybe we should start something open source and DB based. I'd be really keen on that. Would be great to be able to enter workouts, sleep, soreness/fatigue ratings and meals, bodyweight and be able to graph all that shit. Something aimed more at serious athletes than fitness people.
someone pm'd me about doing some work on the site, havn't heard back yet, but ya, open source thing would be pretty cool, i don't have the type of hosting to set that up though.. but that's a really great idea.
I do agree we might have to clear those progress trackers every month or cycle though. So far I think it's a great tool, takes a bit of time but it provides motivation and overview. The effort drips all over this stuff, just great.
Enough sweettalk, GET THAT SHIT MANG!`$*!@!
lol thanks
ya well i'm going to let my progress tracker grow pretty big to 'advertise it', everyone else seems to be putting a link in their sig and putting the tracker in page 1 of their thread, that's cool too.. but i need to show people how effective it will be if it is maintained, so i will keep adding it to the end of my posts for some time.. i might put the 1-liners in page-1 though or something.
lead by example !
cya mang, bout to go dunk, dno how that's gonna go.
Adarqu, I always thought VERTEC testing is rather accurate if done correctly. What problems do you see with it?
nah i'm all for vertec testing.. i'm just saying, it has some potential problems in how you swipe for the sticks, when you're at max height.. also stretching out while tilting all weird could skew the results slightly.. these are just +- 1-2" problems though, nothing major.
If ur gonna keep adding on... Pretty soon each post is gonna be one page.
who cares???? heh
Obviously that guy does lol
HELL YEA BRO!! FILL A WHOLE FUCKING PAGE WITH ONE WORKOUT, THAT'S HOW WE DO ON ADARQ.ORG BABY!!!
well it wouldn't be one workout then would it, if it's progress tracker, it would be a workout plus tons of data from past workouts.. thus it would be tons of workouts.
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since my ankle so it felt like shit
+ 2 bananas
