3541
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 13, 2017, 03:14:07 am »
i am, to be perfectly blunt, worried you're going to hurt yourself with the amount of volume you're doing.
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3542
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2017, 01:29:56 am »
^^^didn't feel sick, felt like a minimum. once i can consistently do sets of 20 that number will go up quick. at the moment sets of 10 are very easy, and i can usually get to 20 but sometimes crap out after 17-18. would be cool to get 1000 in 20 mins, that'll probably require sets of 40.
also i need a longer rope, i can do criss-crosses with the one i have but only barely. the short one is good for double-unders, though. shoulders down and relaxed, jaw relaxed, bounce. i love jumping rope.
also i need a longer rope, i can do criss-crosses with the one i have but only barely. the short one is good for double-unders, though. shoulders down and relaxed, jaw relaxed, bounce. i love jumping rope.
3543
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 13, 2017, 01:26:18 am »
158, damn that's a lot for you! but if it comes with strenf that you can maintain to an extent while getting back toward 150, worth it.
3544
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 12, 2017, 11:14:06 pm »
Had a few beers PWO with dinner and was a really relaxing night.
+1 for this. i had a few friends over last night to play a game and drink some wine. relaxation is good.
3545
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 12, 2017, 11:12:47 pm »I thought it was just like a piece of thread or something stuck to my back but it's not. I have just 1 hair on my back and it's probably a good 5 inches long or more. Fucking weird.
that is hilarious. bodies are weird.
3546
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2017, 10:19:11 am »
ACHES/INJURIES: right ring finger
SORENESS: none
MENTAL STATE: kind of tired
- warm up
- pistol x 5,5/leg
- shrimp squat x 10,10/leg
focus on sitting back
- SL SVJ x 5,5/leg
- AMRAP double unders x 20 mins
got to 474. lots of mistakes at the beginning but settled down eventually. this was a nice little workout, not too challenging cardiovascularly but got HR up a little and easy to measure.
SORENESS: none
MENTAL STATE: kind of tired
- warm up
- pistol x 5,5/leg
- shrimp squat x 10,10/leg
focus on sitting back
- SL SVJ x 5,5/leg
- AMRAP double unders x 20 mins
got to 474. lots of mistakes at the beginning but settled down eventually. this was a nice little workout, not too challenging cardiovascularly but got HR up a little and easy to measure.
3547
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 12, 2017, 05:19:11 am »
what weight are you up to? also, you're a lots-of-little-meals guy but have you considered IF'ing or tried it before?
3548
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2017, 03:42:19 am »surprised/confused about that db ohp, 20's x 6 wtf?
cool @ the schedule. swole up.
running before work (programming) has the opposite effect for me compared to most people, i'm more tired/mine wanders. maybe just takes longer to get used to, especially for 'night owls'. dno.
to clarify: all weights in kg. still 44lbs x 6 ain't great.
3550
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 11, 2017, 02:25:21 am »
i've never benched with safeties, although if i'm going heavy for max reps i'll get someone to spot. if you work out at home that's obviously a bit more difficult. iirc loopie's kids are a bit young to be helping him with 205!
3551
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2017, 01:12:53 am »
last night:
ACHES/INJURIES: right ring finger is busted af
SORENESS: quads, hamstrings
MENTAL STATE: very tired
- warm up
- squat 110 x 10
- pull up x 13
- DB OHP 20s x 6 (
)
- hyper x 15
didn't have time or energy for much and was quite sore from sunday. but anyway good to get these (embarrassingly low, except for the pull ups, which surprised me, all done strict and full ROM) baselines. i have a bench baseline and a kroc row baseline more or less already.
this is my plan for the next two months. it's going to be interrupted by at least a couple of multiday trips.
starting training maxes:
(bw 75)
squat 110x10
bench 70x12
pull ups x13
kroc row 36x20R/17L
feel kind of small
goals:
(bw 80)
squat 140x10
bench 100x10
pull ups x20
kroc row 44x20R/20L
feel kind of swole
WEIGHTS 2x/week
- warm up
- (SL/DL SVJ, pogos, DSVJ)
- squat 3x6-8
- bench 3x6-8
-- hyper OR RDL 3x10-15
-- hyper sit ups OR hanging leg raises 2x10
- pull up 3x6-8
- kroc row
- curls 2x10-12
- triceps 2x10-12
GPP 2x/week
- run x ~30 mins
OR
- HIIT-style workout x ~30 mins
OR
- ultimate OR tennis OR something else like that
it's cold in the morning but not too cold to run before work. if i can get my sleep sorted i may start trying to do the GPP stuff then rather than after work. that said i'll do one or the other of these after work today. plus i'm finally getting a car this evening. helloooo quality of life improvement.
on an unrelated note, shit has gotten a little bit more emotional with the aforementioned bed company than i meant for it to. complicated situation. hate giving power over myself to other people. not going to get into it more than that at the moment but it's on my mind and definitely affected my sleep last night. oh well.
ACHES/INJURIES: right ring finger is busted af
SORENESS: quads, hamstrings
MENTAL STATE: very tired
- warm up
- squat 110 x 10
- pull up x 13
- DB OHP 20s x 6 (
)- hyper x 15
didn't have time or energy for much and was quite sore from sunday. but anyway good to get these (embarrassingly low, except for the pull ups, which surprised me, all done strict and full ROM) baselines. i have a bench baseline and a kroc row baseline more or less already.
this is my plan for the next two months. it's going to be interrupted by at least a couple of multiday trips.
starting training maxes:
(bw 75)
squat 110x10
bench 70x12
pull ups x13
kroc row 36x20R/17L
feel kind of small
goals:
(bw 80)
squat 140x10
bench 100x10
pull ups x20
kroc row 44x20R/20L
feel kind of swole
WEIGHTS 2x/week
- warm up
- (SL/DL SVJ, pogos, DSVJ)
- squat 3x6-8
- bench 3x6-8
-- hyper OR RDL 3x10-15
-- hyper sit ups OR hanging leg raises 2x10
- pull up 3x6-8
- kroc row
- curls 2x10-12
- triceps 2x10-12
GPP 2x/week
- run x ~30 mins
OR
- HIIT-style workout x ~30 mins
OR
- ultimate OR tennis OR something else like that
it's cold in the morning but not too cold to run before work. if i can get my sleep sorted i may start trying to do the GPP stuff then rather than after work. that said i'll do one or the other of these after work today. plus i'm finally getting a car this evening. helloooo quality of life improvement.
on an unrelated note, shit has gotten a little bit more emotional with the aforementioned bed company than i meant for it to. complicated situation. hate giving power over myself to other people. not going to get into it more than that at the moment but it's on my mind and definitely affected my sleep last night. oh well.
3552
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2017, 07:43:44 am »
got a bunch of family there. but nah.
3553
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2017, 02:32:21 am »
nah i'm from maryland, lived in DC the past 8 years until moving to pakistan. sparring with jon jones sounds like a recipe for a dislocated shoulder at best.
this is the gym here: https://www.facebook.com/TeamFightFortress/?fref=ts
this is the gym here: https://www.facebook.com/TeamFightFortress/?fref=ts
3554
Basketball / Re: Grayson Allen is DIRTY
« on: January 09, 2017, 12:37:20 pm »
-1 for fast does lie for a homophobic joke that makes no sense.
i'm a lifelong duke fan but i can't defend this shit. he's like draymond green but joyless and not funny.
i'm a lifelong duke fan but i can't defend this shit. he's like draymond green but joyless and not funny.
3555
Basketball / Re: kevin durant is overrated
« on: January 09, 2017, 11:14:47 am »
you're still a weird dude. just a decent scorer? he's led the league in points four times and is fourth all-time on the career PPG list. he's ninth all-time in win shares/48 minutes. he's even been in the top-ten in defensive win shares five times in his career.