8131
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: June 06, 2012, 09:59:48 am »
nice man! i've set bar muscle-ups as a long-term goal, once i'm done focusing on this stupid dunking...
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8132
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: June 04, 2012, 12:46:46 pm »
dude your OHP is getting pretty strong. closing on 5 x bw, no?
8133
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2012, 11:41:28 pm »
trip up north got cancelled so i'm still in islamabad. 
this morning:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- jump rope + stretch x 20 mins
slow improvements on trickery. got up to a few turns in a row with arms crossed, and something like 6-7 running in place and criss-crossing.
this evening (weights in kg as usual over here, 45s between RP sets):
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- depth jump 3 x 5
- MR half tuck 3 x 40
- leg press RP 20+15+10 x 190 (stack)
not heavy enough but there's no more weight available
- DB bench RP 10+8+8 x 26e
- lat pull down RP 11+6+3 x 60 (+3x55 immediately)
too heavy
- ab roll out 2 x 10
- curlzzzzzzz 10 x 12e,10e
- lie down for a while because slightly nauseous
- stretch
this morning:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- jump rope + stretch x 20 mins
slow improvements on trickery. got up to a few turns in a row with arms crossed, and something like 6-7 running in place and criss-crossing.
this evening (weights in kg as usual over here, 45s between RP sets):
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- depth jump 3 x 5
- MR half tuck 3 x 40
- leg press RP 20+15+10 x 190 (stack)
not heavy enough but there's no more weight available
- DB bench RP 10+8+8 x 26e
- lat pull down RP 11+6+3 x 60 (+3x55 immediately)
too heavy
- ab roll out 2 x 10
- curlzzzzzzz 10 x 12e,10e
- lie down for a while because slightly nauseous
- stretch
8134
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2012, 10:52:48 am »
went to "trims fitness fort" today, in the jinnah sports complex, which has a 49,000-seat stadium and what seem like some (former?) national facilities for squash and gymnastics. there was a football (communist) going on in the stadium but only about 15 spectators, including my driver. local teams, i guess.
the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:
BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- jump squat 2 x 3 x 50(?)kg
- squat 3 x 10 x 110(?)kg
- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds
the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:
BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- jump squat 2 x 3 x 50(?)kg
- squat 3 x 10 x 110(?)kg
- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds
8135
Pics, Videos, & Links / Re: beast
« on: June 02, 2012, 10:41:57 am »
^^^ doesn't really make the cut for me. a guy that size SHOULD be squatting 410. every video kingfish has ever posted is more beastly than that.
8136
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 02, 2012, 08:09:13 am »
true soreness is a bitch... 
gonna try some of that rest-pause stuff in a bit. haven't in a while, keeps things short while getting in good work.
gonna try some of that rest-pause stuff in a bit. haven't in a while, keeps things short while getting in good work.
8137
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 01, 2012, 01:33:27 pm »
yesterday, i was more catastrophically tired than i can ever remember being. could barely function by 3:30 PM. no gym.
today:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
trying a new jump rope move: crossover while running in place.
- SS1: leg press stack x 10
- SS1: ME SVJ x 4
- SS1 info: 3 rounds, 90-120s between exercises/rounds. put the seat closer to the platform, so the leg press was a bit harder.
- SS2: jump rope x 30s
- SS2: pull up x 5
- SS2: BSS x 10e
- SS2: dip x 8
- SS2: TTB x 5
- SS2 info: 3 rounds, start each exercise at top of minute. nice and easy. will go to outside gym tomorrow, hopefully squatting will happen. they say they have free weights, we'll see...
- stretch
today:
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
trying a new jump rope move: crossover while running in place.
- SS1: leg press stack x 10
- SS1: ME SVJ x 4
- SS1 info: 3 rounds, 90-120s between exercises/rounds. put the seat closer to the platform, so the leg press was a bit harder.
- SS2: jump rope x 30s
- SS2: pull up x 5
- SS2: BSS x 10e
- SS2: dip x 8
- SS2: TTB x 5
- SS2 info: 3 rounds, start each exercise at top of minute. nice and easy. will go to outside gym tomorrow, hopefully squatting will happen. they say they have free weights, we'll see...
- stretch
8138
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 30, 2012, 01:57:51 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = what...is...time...
- warm up
lots o' jump rope, made some kind of breakthrough on crossovers. effortless today for some reason. hurray.
- SS1: leg press stack x 10
- SS1: ME SVJ x 4
- SS1 info: 3 rounds, 90-120s between exercises/rounds
- MR half tuck 3 x 20
- SS2: pull up x 5
- SS2: dip x 10
- SS2: leg raise x 10
- SS2 info: 3 rounds, 30-45s between exercises/rounds
- stretch
good to get the blood flowing a bit. hopefully tomorrow will end reasonably on time and i'll be able to get over to this real gym and squat. knock wood.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = what...is...time...
- warm up
lots o' jump rope, made some kind of breakthrough on crossovers. effortless today for some reason. hurray.
- SS1: leg press stack x 10
- SS1: ME SVJ x 4
- SS1 info: 3 rounds, 90-120s between exercises/rounds
- MR half tuck 3 x 20
- SS2: pull up x 5
- SS2: dip x 10
- SS2: leg raise x 10
- SS2 info: 3 rounds, 30-45s between exercises/rounds
- stretch
good to get the blood flowing a bit. hopefully tomorrow will end reasonably on time and i'll be able to get over to this real gym and squat. knock wood.
8139
Pics, Videos, & Links / Re: funny / horrible training videos
« on: May 30, 2012, 01:49:23 pm »
actually he's from maryland and went to UMCP. i think he's in taiwan in a lot of those vids. maybe he lives there now or something. but he speaks fluent english.
8140
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 29, 2012, 11:25:16 pm »
helloooooo pakistan. arrived in islamabad ~2:00 this morning. managed to get a lot of exercise in over the family reunion weekend out in wv but nothing like a real workout. will try to remedy that situation today but i likely won't be able to get to this gym i found until tomorrow.
8142
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 24, 2012, 10:12:05 am »
BW = ???
SORENESS = lower back a little bit
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint 4 x 10y
schnell
- DLRVJ x ~15
best since before vacation. at least two jumps at 33-33.5, all above 31.5, most around 32. of course, now i'm leaving for three weeks. well, here's hoping the gym in islamabad pans out.
- LL/RR bounds 3 x 8e
pause and reset between legs
- power snatch/drills
technique PR, starting to feel a little better. still using negligible weights. had to workout next to the basketball court (there are platforms out there) because the weight room was jammed. hot and humid. sweated all over the place, almost slipped on the platform a couple of times.
- squat MSEM 2 x 3 x 325
- stretch
SORENESS = lower back a little bit
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint 4 x 10y
schnell
- DLRVJ x ~15
best since before vacation. at least two jumps at 33-33.5, all above 31.5, most around 32. of course, now i'm leaving for three weeks. well, here's hoping the gym in islamabad pans out.
- LL/RR bounds 3 x 8e
pause and reset between legs
- power snatch/drills
technique PR, starting to feel a little better. still using negligible weights. had to workout next to the basketball court (there are platforms out there) because the weight room was jammed. hot and humid. sweated all over the place, almost slipped on the platform a couple of times.
- squat MSEM 2 x 3 x 325
- stretch
8143
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: May 24, 2012, 09:49:33 am »
nice pickup. i fantasize about having a place to put a power rack. as it is, i don't even have a place to jump rope in my apartment. 
someday...
someday...
8144
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 23, 2012, 01:04:03 pm »
dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.
8145
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 22, 2012, 09:07:45 pm »
BW = ???
SORENESS = lower back, lats
ACHES/INJURIES = lats
FATIGUE = high
- warm up
- sprint
on first 60% sprint my right lat was like, nope.
- bounds LLLL, RRRR x 2
- SL MR tuck jumps 2 x 10
- DL bounds 2 x 5
- MR half tucks 2 x 15
- depth jump
nothing firing. did some drops.
- jump squat 2 x 3 x 95
lat and lower back were not about to support snatching
- squat
low back, CNS
- stretch
have not been sleeping well, so very tired/low motivation. low back sore and fatigued from DLs, lats sore from leg raises. stupid but there you go. will try again tomorrow.
SORENESS = lower back, lats
ACHES/INJURIES = lats
FATIGUE = high
- warm up
on first 60% sprint my right lat was like, nope.
- bounds LLLL, RRRR x 2
- SL MR tuck jumps 2 x 10
- DL bounds 2 x 5
- MR half tucks 2 x 15
nothing firing. did some drops.
- jump squat 2 x 3 x 95
lat and lower back were not about to support snatching
low back, CNS
- stretch
have not been sleeping well, so very tired/low motivation. low back sore and fatigued from DLs, lats sore from leg raises. stupid but there you go. will try again tomorrow.