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Messages - LBSS

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4696
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 23, 2015, 01:15:40 pm »
Quote from: Eric on October 23, 2015, 11:06:53 am
Quote from: LBSS on October 23, 2015, 12:27:12 am


- run x 2km
 i think fartleks are the way to go in terms of conditioning when i get home


Whats fartleks? I laughed when I saw it lol

http://lmgtfy.com/?q=fartlek

 :trollface:

4697
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 23, 2015, 01:31:28 am »
take this with a grain of salt as i am basically a level 2.5 player, but there is no feeling like getting on top of and whipping the shit out of a two-handed backhand. better than a good serve, better than a forehand winner, better than spiking an OH volley. i love it.

4698
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 23, 2015, 12:27:12 am »
yeah man plus the restaurant i ate at last night actually uses spices, unlike most of the places in this country. seriously people eat here for sustenance and that's it, there's next to no culture of eating or cooking for pleasure. salt, oil, carbs, a little protein, plain vegetables, dried fruit. and traditional places can't butcher for shit, it's wack. anyway the lamb yesterday was tasty.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee not painful but feeling a little wonky
MENTAL STATE: good

- run x 2km
in the middle did 30/60 intervals at 16kph on/9.5kph off. forget how many, maybe 4. i think fartleks are the way to go in terms of conditioning when i get home, if continuous full-court layups are not an option. those are always the first option.

- stretch

later:

- warm up

- circuit x 3
-- reverse hyper x 12
-- BSS x 10/leg
-- cable row x 10

- circuit x 3
-- cable chest press x 10
-- shrug x 12

- calf raise x 10/leg

- stretch

another work dinner tonight and then i leave at 4 AM for the airport. 5 hours to ataturk, 10 hours to dulles. layover is 4.5 hours, which isn't awful.

DIET
breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: three small mulberry bars, cup of tea
dinner: potato pancakes with tongue, chicken kiev with mashed potatoes, a beer

4699
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 22, 2015, 04:15:05 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little on the depth jumps
MENTAL STATE: good

- run 3.2km @ 11kph
nice and easy, could have kept going but treadmill running is deathly boring.

- joint circles, some reverse lunges

more later. EDIT: later:

- warm up

- superset x 2
-- depth jump @10" x 5
-- ME SVJ x 5

- SL line hop x 20,20,20/leg
whoops, put SL pogos because that was the plan but my right knee was bothering me a little

- circuit x 3
-- goblet squat 26kg x 15
-- pull up x 9,9,8
-- paused SL calf raise x 10/leg
30-40s between exercises

- circuit x 3
-- DB RDL 26s x 12
-- DB OHP 16s x 10
-- ab wheel roll-out x 10
30-40s between exercises

- stretch

DIET
breakfast: small bowl of granola with dried fruit and strawberry yogurt, one cup of coffee
lunch: borscht, lamb kebab with rice and onions (delicious), coke, cup of coffee
dinner: spaghetti alfredo with extra chicken, tabbouleh, baba ghanoush, water

4700
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: October 22, 2015, 12:41:06 am »
and PEDs, and competing in a niche sport.

4701
Nutrition & Supplementation / Re: Kefir
« on: October 22, 2015, 12:39:07 am »
last week i went to a little processing plant that's making it from local cows out in the mountains here. yogurt, too. the people swear by it for hangovers. peep the two bottles on the right:



on a side note, i drank the yogurt in the little pink bottle on the left. it was delicious.

4702
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 21, 2015, 12:37:51 pm »
no exercise today, worked 7:30 AM - 6:30 PM and then had a work dinner.

DIET
breakfast: breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: steak, grilled veggies, fries, water
dinner: salmon panini, tomato soup, fries, two beers

4703
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2015, 11:53:27 pm »
i think it's a combination of things:

1. losing limit strength, although this is probably not so important as i don't think my limit strength drops all that much without squatting. i can get back up near 2xbw pretty quickly after a layoff and that seems to be mostly about neural adaptations/re-learning the movement. for example, i did a pretty easy 330x1 at ~170-172 a few months ago.
2. PAP/STIM is definitely the biggest part, but i'd break it into two categories:
2a. traditional PAP/STIM, in the adarq sense that you get your CNS excited, muscle fibers recruited, etc.
2b. i love squatting, doing it well and doing challenging reps is very motivational for me and helps me enjoy being in the gym. i jump better if i'm in a good mood overall.

4704
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2015, 11:37:53 am »
i've never done it by the month. i've gone through periods where i'll squat every time i'm in the gym as long as my body feels right. right now, being on a trip with no squatting possible, i'm kind of evaluating how much to do when i get back. it does seem to help my jumping, even semi-acutely. when i go a while without squatting jumping tends to suffer. not sure there's a causal link there, or if so what it is, but that's a pretty consistent observation i've made over the years.

4705
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2015, 10:04:55 am »
WEIGHT: ???
SORENESS: hamstrings a little, biceps
ACHES/INJURIES: right knee (?)
MENTAL STATE: good

- warm up

- ME SVJ x 5,5

- SL pogo x 10,10,10/leg

- DL front-to-back line hop x 20,20

- DL side-to-side line hop x 20,20

later:

- extended stretching quads/hamstrings/external hip

DIET
breakfast: breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: lagman (beef noodle soup with veggies), ground beef kebab, mashed potatoes and some other kind of grain/bean thing that i could not identify, beef samosa with toasted sesame seeds (delicious), tea
dinner: spaghetti alfredo with chicken, baba ghanoush, tabbouleh with pomegranate seeds, orange fanta

4706
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 20, 2015, 01:46:21 am »
oh haha, misunderstood. good joint-saver.  :highfive:

4707
Nutrition & Supplementation / Re: Compound 14: Pill that mimics effects of working out
« on: October 19, 2015, 02:39:31 pm »
the people that got fat probably got more muscle, too, they just overate and were lazy on top of it.

To quote Lyle: "No shock, the placebo group had no change in anything. Training alone got the guys four and a half pounds LBM in 10 weeks. But steroids alone worked better: 6.6 pounds LBM in the same 10 weeks. With just one shot in the butt every week. Clearly training and exercise was synergistic and the third group gained close to what you’d predict from adding steroids and training alone together. But steroids alone built more muscle than training alone and just as much strength."

training alone for 10 weeks: 4.5 pounds LBM gained
600mg of test per week and no training for 10 weeks: 6.6 pounds of LBM gained
600mg of test per week and training for 10 weeks: 13 pounds of LBM gained

point is, roids make your muscles grow.

EDIT: maybe i don't know what you mean by "just worked out" effect.

4708
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 18, 2015, 11:27:14 pm »
how do the 24" depth jumps feel? that's bordering on too high for me.

4709
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 18, 2015, 11:25:50 pm »
maybe overstretching/stretching too aggressively? i have done that in the past (years ago).

4710
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2015, 11:24:35 pm »
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- DB OHP 22s x 5,5,5

- neutral chin x 10,10,5

- DB shrug 26s x 12,12

- tricep pressdown x 12,12

- DB curlzzz 10s x 12,12

- reverse hyper x 12,12,12

- leg lower x 12,12

- stretch

felt thick after this, had been feeling a little scrawny. a little beach work from time to time never hurt anybody.  :highfive:

DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: spinach-and-feta-stuffed chicken, fries, water, cup of coffee
dinner: roast beef and figs, couple different kinds of salad, penne arrabiata (sp?), sweet lassi

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