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Quote from: adarqui on October 02, 2017, 12:16:00 pm

Quote from: fast does lie on October 02, 2017, 10:12:59 am

^I would love to squat everyday. In fact I do squat everyday, sometimes just a few reps to some light reps, and other days the heavier.

I think I could squat heavier if I gulped big breath of air in my diaphram on the discension, but I don't do it because I view that as cheating. I actually exhale most the time before discension....

what.. exhale while descending? using air to increase IAP, cheating?

this convo would probably be best in your journal but, that's nuts. kill such thoughts with fire, and do what the best/elites do. absolutely none of them do what you just described. i'm 100% certain kingfish WOULD NOT prescribe exhaling while descending in a squat.

insane.

I guess I am just saving it for a good time to actually gulp big breath of air before discension. I realized that when I do do that it is so much easier than exhaling.

Quote from: adarqui on October 02, 2017, 12:32:29 pm

Quote from: fast does lie on October 02, 2017, 09:16:31 am

Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.

I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace

Yeah I try to have a purpose on each workout, sometimes just squat for blood flow, flexibility, and/or burn kcal. Sometimes obv for strength gain etc.  Maybe I need to just suck it up and go for the 4x8 heavy day that I've been putting off for such a long time.

The thing is that for me if i start to eat cleaner and less, i sacrifice sleep. i really don't sleep well if i don't eat a lot of calories. as you can see i get good sleep like 9-10 hrs each day on avg. sometimes i might sleep just 2-3 hr but i make up for it with 15 hour sleep days.

appreciate your opinion on things, ie "as to why you do them", but I don't personally think they are legitimate reasons for doing what you do..

for example, "exhaling during descent", absolutely no reason to do it.. not taking a huge gulp of air and holding it is fine if the weights aren't heavy, but when they get HEAVY, it's one of the best ways to protect your spine .. so your reason for "saving it", only makes sense if you are saving it for your heaviest sets. To not utilize this technique during such heavy sets, is a major mistake IMHO. I mean, I didn't do the actual "gulp", but you can see me inhaling like crazy before I get under the bar of a very heavy set. I force the air in to the max. So you don't necessarily need to "gulp", but you do need to get air in you to actually create a stronger base (core) and protect your spine (fuck belts for the most part, they don't teach you how to properly stabilize your spine without the use of a crutch).

then you go on to say, "if i eat clean I sacrifice sleep". Again, it seems like some kind of reason you believe, but it's just not the truth. If you literally starved yourself all day, and then just ate "alot but clean" before sleep, you'd sleep fine. That's an extreme example, but it's an example nonetheless. So to me, the real reason your sleep suffers when you shift towards eating clean, is you're probably making too big a drastic change, or inadequately addressing the timing and/or frequency of meals etc. It's something really simple, trust me.

also fwiw, 9-10 hours can lead to issues.. just like 6-7 hours can. it's very individual so, it's just a word of precaution. Oversleeping is linked to brain disorders, undersleeping is linked to cardiovascular issues. So just be careful you aren't waking up "groggy" etc.

TLDR: be careful justifying some of these things with reasons that really don't hold up.. and by careful I mean, to you personally. Not to the forum or anything. It's easy to fall back on explanations that are really just "excuses".

also note that, many times when I reply to you on stuff like this, it's from a wealth of experience of making similar mistakes.. I've made literally every mistake in the book. So this kind of feedback is just something I see as you potentially making similar mistakes. That's why i'm also glad that you reply, most of the time, without holding these things back from the discussion. I just think, a year or so down the road, you will look back on such posts and go "damn wtf was I thinking? all I had to really do was <...> and now look where i'm at".

peace!!

if you see these, might be worth a try if you're into protein bars etc.. they are actually pretty solid. They are really thin, but actually take a while to eat because of the dates I think. Very filling.

https://www.rxbar.com/shop.html?gclid=Cj0KCQjwx8fOBRD7ARIsAPVq-Nml7Wrvp7cmrxSmROdrJtroPv9CSqs57PVBbAO_GJy1jkG__RC9XoQaAkFIEALw_wcB

I just had the seasonal pumpkin spice one and had another one several days ago, lmfao.

Thinking about cardio. What shud i be doing for fat loss / body comp etc. I have to admit jumprope isnt the answer, i just mess up too much and it's annoying when you can't string together a few longer unbroken sequences of jumps. Don't really fancy treadmill or bike, i can't add any more leg fatigue to my already fatigued legs.. idk. Rowing sucks too.

ya man, mess ups can definitely reduce the effectiveness. sux :/

Quote from: maxent on October 02, 2017, 02:32:56 am

Thinking about cardio. What shud i be doing for fat loss / body comp etc. I have to admit jumprope isnt the answer, i just mess up too much and it's annoying when you can't string together a few longer unbroken sequences of jumps. Don't really fancy treadmill or bike, i can't add any more leg fatigue to my already fatigued legs.. idk. Rowing sucks too.

If you're a power athlete, the answer to this question is almost always tempo sprints (IMO, of course).

+1

Here's a decent expression of how tempo sprints work: https://www.charliefrancis.com/blogs/news/test

nice reference! such a weird blog link for the tempo info though. almost as if it was the first article they put on that blog & were testing it out. just found that funny.

Week of Oct. 2

Notes Another week. No strength gains, and no fat losses. Just more time wasted. For some reason there is some ankle joint issue I have developed (the joint right behind the achilles tendon). It may have to do with having severe flat foot and fallen arch. When I twist it a certain way, there is some pain, but it almost never happens during sprinting and even bball.

I got one of my online friends to use strava, to record his running .. he's trying to get down to 140 lb, he's a professional boxer.

His weight one month ago, his current weight & his last 4 weeks of mileage:
- 159 lb.
- 160 lb.
- 12.3, 35.2, 21.4, 16.5

My weight one month ago, my current weight & my last 4 weeks of mileage:
- 155 lb.
- 146 lb.
- 51.3, 50.6, 58.6, 64.5

The point is.. data doesn't lie. Working out to work out is fine, it shouldn't be looked down upon, so all of those people who just want to hit the gym and get in some work to "stay healthy & fit", that's cool. But, when one has goals like yours, you can't just workout to work out.. If week by week goes by and it's the same "no strength gains, no fat loss" etc, then you should try and perhaps re-evaluate. Focus on literally just one thing (fat loss perhaps) and get it done.

There's absolutely no way to not lose fat if you're putting in the work and eating good. Anyone who struggles with this is simply not putting in the work, or if they are putting in the work, gorging on massive amounts of food ... but it's more often the first case.

Also, sucks about the ankle injury.. try not to mess with it too much though, like over stretching it/messing with your ankle. I actually injured my calcaneal ligament way back, by messing around with my ankle mobility.

peace

^I would love to squat everyday. In fact I do squat everyday, sometimes just a few reps to some light reps, and other days the heavier.

I think I could squat heavier if I gulped big breath of air in my diaphram on the discension, but I don't do it because I view that as cheating. I actually exhale most the time before discension....

what.. exhale while descending? using air to increase IAP, cheating?

this convo would probably be best in your journal but, that's nuts. kill such thoughts with fire, and do what the best/elites do. absolutely none of them do what you just described. i'm 100% certain kingfish WOULD NOT prescribe exhaling while descending in a squat.

insane.

will do a recap of september based on my monthly tracker data, tomorrow.

need to sleep ASAP.


10/01/2017

bw = 147
soreness = calfs slightly - left more so
aches/injuries = left calf a bit tight
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = ok

wakeup = 6:15 AM
- alarm at 5:30, fell back asleep, woke up at 6:15 

diet:
- 06:30 AM: black coffee, water
- 07:00 AM: workout: light running
- 09:00 AM: pre-made prbiotic yogurt + coconut drink
- 10:00 AM: 2 x coconut water, 2% milk, 2 x banana
- 11:45 PM: workout bw
- 12:00 PM: 3 x grape fruit, 1 x banana, water w/ lemon
- 03:30 PM: 2 x toasted spent grain hearth bread slices, 2 x avocados, banana, block of aged gouda cheese, coconut water
- 06:00 PM: water w/ lemon
- 06:30 PM: bw workout
- 07:00 PM: workout: running
- 09:00 PM: 2% milk, 2 x banana, 2 x water w/ lemon
- 10:00 PM: chicken satay, avocado, water w/ lemon
- 10:45 PM: 2% milk, 2 x banana
- 11:00 PM: coconut water



stretch:
- 12:30 PM: soleus during dishes
- 04:00 PM: quads/hamstrings/soleus - bad idea to stretch hamstrings

workout: light running: fasted+black coffee: 1 mile walk, run 8 easy miles @ ~8:40 min/mi
- 7 AM
- https://www.strava.com/activities/1210279266

Felt great. First walking mile was very fast and I was trying to go slow, so I knew my legs were going to feel good. The run was very light, couldn't really go slower than 9 min/mi without forcing it, so just coasted at ~8-30-8:50. Also wokeup early again (6:30 AM). Tonight will be some more light volume, but I plan on mixing walking & easy running (n x 1:3). Monday = rest.

my saucony shay xc4's are just amazing.. nearly 1500 miles on these red ones, completely worn out on the bottom, a few rips, but they still feel incredibly good.. lmao!

workout: bw
- 11:45 AM
- 5-10sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10

workout: bw
- 6:30 PM
- 10sec paused pullups: BW x 5
- 5sec paused dips at the bottom: BW x 5

workout: running: pacing games: 1 mile walking rest between these: 3 miles @ {7:51,8:11,8:41}, 2 miles @ {7:29,7:44}, 2 miles @ {6:58.6,6:58.6} (according to garmin connect)
- https://www.strava.com/activities/1211333373

messing around. wanted to do a little more but was just getting too late.

monday = complete rest.

---

Monthly Tracker: October 2017

October (10) 2017

Bodyweight: [(01,147)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: []
- FORMAT: (day, miles walked)
- total:

Total walk time: []
- FORMAT: (day, total walking time in hh:mm:ss)
- total:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7)]
- FORMAT: (day, wakeup time, hours slept)

the future of racing flats, with a 10mm heel->toe drop & an enormous price tag!

sure hope not.

https://www.runningshoesguru.com/2017/08/nike-zoom-vaporfly-4-review/

lmfao.