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Messages - LBSS

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5686
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2014, 07:54:26 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up

- depth jump x 7",14",21"; 21" x 3,3,3
heights approximate, did these off a flight of stairs onto a carpeted floor.

- superset x 3
-- lat pull down 100 x 12
-- dip x 12

- superset x 2
-- DB RDL 70s x 10,15
-- leg press 365 x 10,15
-- leg press calf raise 365 x 10,15

- stretch

cut this off because i thought i was going to have a work-related call at 8. lady cancelled on me halfway through the workout, postponed to monday. c'est la vie.

5687
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 10, 2014, 02:33:53 pm »
Quote from: Raptor on July 10, 2014, 02:23:57 pm
When I see the word "adducter" I puff smoke out of my ears.

why, because it's misspelled?

5688
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 10, 2014, 10:14:13 am »
Quote from: seifullaah73 on July 10, 2014, 09:57:06 am
Will not do today's workout due to pain in adducter/groin area. I can feel it most when climbing up a hill as well as it pains when i run.

smart, rest.

5689
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 09, 2014, 11:19:46 pm »
two words: hook grip. seven more words: start practicing it now, at submax weights.

5690
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2014, 11:10:18 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee a bit tight but nothing serious
MENTAL STATE: okay

- warm up
included skips for height and bounds. from now on only going to include bounds as a separate line when i do higher-effort stuff. i'll continue with technique stuff during warm ups.

- sprint 30m x 5; 50m x 3
walk back recovery. 4.5-4.6 for the 30s; 50s untimed from four-point stance.

- sprint 110m x 2; 150m; 200m
stupid woman got in my way on the second 110 so had to pull up. i yelled "track" several times but instead of moving off the track toward where all the people were, she juked back and forth and ended up going across the open part of the track. as i went past she said, "sorry i didn't know where to go." TOWARD WHERE THE TRACK IS FULL OF PEOPLE AND NOT OPEN TO RUN, GENIUS. times were 14.6; 21.x; 29.1. shut it down a little on the curve because the track was very wet/slippery and i didn't fancy eating shit.

as with monday, the plus side is there's nowhere to go but up.

skipped core because i needed to get to the grocery store before it closed.

later:

- stretch

5691
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2014, 08:05:27 pm »
pouring rain and thundering all around right now, got soaked walking home from work until i could find a taxi that didn't already have some other poor wet bastard in it. shit's only gotten more intense since i walked in the door. i'll give it a few more minutes to chill out and then just suck it up and take my chances in the driving rain.

left my rain coat in baltimore this past weekend. :uhhhfacepalm:

EDIT: went to the gym. saw a double rainbow on the way over, which was cool. still got wet.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: tired, high motivation

- warm up

- superset x 4, 30/60 (30s between exercises, 60s between sets)
-- bench 155 x 8
-- BOR 155 x 8,8,8; 135 x 8
155 is the weight at which i start to get into a bit of body english toward the end of sets. will back off to 140 next time and work up, nice and strict.

- superset x 2
-- neutral grip pull down 120 x 10
-- smith machine shrug 240 x 10

- stretch

short and sweet.

5692
Futbol (soccer) / Re: The WC 2014 thread
« on: July 08, 2014, 06:13:16 pm »

5693
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2014, 12:19:42 pm »
vag: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

5694
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 08, 2014, 12:09:17 pm »
thanks for the response and you're absolutely right: long-term planning is ideal. my problem with it has always been work travel, which interrupts whatever i'm doing. when i get back from a trip, even if i've been consistent about exercising while in dushanbe (relatively easy) or kabul (less easy) or wherever, there's always a reentry period. and work doesn't care if i was close to peaking or having a great few weeks in training.

whine whine, cry cry, my job is cool and sends me to crazy places. i'm not complaining. it would help if travel were predictable, though. also, i'm thinking seriously now about moving overseas, starting to reach out to some contacts and apply for a few jobs just to see what's out there and where i might fit in. depending on where i go, that'll obviously have a huge impact on what training i can do. if i end up in afghanistan, i'll basically have to import a squat rack and some weights and get strong and jump a lot of rope as there's basically nowhere to work out outside. other places (santiago, for example) might be more flexible.

/hijack, future thoughts will go in my own journal.  :lololol:

5695
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2014, 11:16:09 am »
Quote from: vag on July 08, 2014, 11:04:00 am
Entropy, i don't really fall for the single digits story bro, sorry. Going from 15 to 14% or from 10 to 9%, I believe that frequent meals in whatever quantities to meet your daily caloric plan is the optimal way, because of the much greater time of the day that you stay on anabolic state.

this is broscience of the purest, highest grade.

5696
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 08, 2014, 09:27:39 am »
Quote from: vag on July 08, 2014, 08:53:02 am
Do you think that fasting is more effective for fat loss than regular reduced caloric value meals?
I mean, if you are going to intake the same amount of kcals one day, say 1500, why fast? I would expect regular meals that keep you in an anabolic state more time to be better.
Is there a mechanism i am not aware of that burns more fat? Or is fasting just a way to be sure you got a bigger daily caloric deficit?
LBSS, what's your view on this?

intermittent fasting has a fair amount of published and anecdotal evidence behind it. 23 hours is a lot longer than is normally recommended, but it's not like that's his normal schedule. the importance of meal timing is greatly overrated in broscience. as long as protein intake is adequate and overall caloric intake is adequate, entropy's fine.

for one thing, i know a lot of people really enjoy the fact that on IF, you can still eat big, satisfying meals. sure, you don't eat the rest of the day, but twice a day you get to chow down. feels less like starving yourself, for some people.

5697
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2014, 09:21:56 am »
Quote from: Raptor on July 08, 2014, 08:31:51 am
Maybe as wasted time in which you could've done better things: foam roll, stretch the problematic areas more, watch horse porn, or whatever.

meh, it took less than 10 minutes. i'll take my chances.

5698
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2014, 08:09:09 am »
Quote from: Raptor on July 08, 2014, 02:15:10 am
But is that "core work" going to be beneficial, or just a waste of time because "you bought into the hype" - is the question?

good question. is "everybody says doing core work is important" a good enough answer? dunno. it wasn't draining or anything, don't see how it could hurt.

5699
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2014, 10:35:46 pm »
gonna actually give the t0ddday plan a go. dumbass.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder (it's "migrating")
MENTAL STATE: tired, low motivation

- warm up

- LLL/RRR bounds x 3e x 10m
just working on getting a full footstrike. baby steps. just about exactly five bounds from a false step start to get 10m but i was not putting max effort in. baby steps.

- DSVJ x 6

- avishek hop-jumps x 5

- sprint 60m x 5
??, 8.3, 8.1, 8.2, 8.4 -- swirling winds messed with these a bit. ran 5y too far on the first rep, oops. ~5 min between reps, that extra minute makes a big difference. will continue using it.

- sprint 300m x 1
48.x -- could have run a few seconds faster, for sure, but pacing was way off, no idea how fast to go out. managed to keep it so that i finished at something like a sprint rather than a trot. also, first ~130m into a nice headwind. on the plus side, this ought to come down real fast.

- core circuit 30/30 x 1
-- crunch
-- side crunch L
-- side crunch R
-- toe touch
-- leg lower
-- ground reverse hyper
-- mountain climber
-- bird dog
-- push up
there was one other exercise in there but i forget what it was. EDIT: it was bird dogs. idea taken from brianmac.co.uk -- 9-exercise core circuits with 30s on/30s rest. adistarhj was making me ashamed of not doing core work.

- stretch

5700
Strength, Power, Reactivity, & Speed Discussion / Re: Tendon strength/ long duration iso holds
« on: July 07, 2014, 01:26:29 pm »
around here isos tend to be recommended for muscle activation and not so much for tendon stuff. for that the go-to exercise seems to be negatives, where you do the concentric portion of an exercise assisted, and then remove one limb from the equation and do the eccentric portion. for example, for achilles/calf stuff, get into the starting position for a barbell calf raise, lift yourself up on both toes, then pick up your left leg and lower yourself using only the right. repeat etc. and then switch legs.

take all that with a grain of salt, it's just my own reading and experience, nothing professional.

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