8326
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 08, 2012, 03:09:18 am »
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8327
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 07, 2012, 11:14:45 am »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
- depth jump 2 x 3
much higher depth than before.
- BSS left RP 12+12+9 x 44kg
- BSS right RP 12+12+9 x 44kg
- pull down RP 15+10+7 x 50kg
- dip RP 15+10+7
- stretch
short and sweet as it's getting late
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
- depth jump 2 x 3
much higher depth than before.
- BSS left RP 12+12+9 x 44kg
- BSS right RP 12+12+9 x 44kg
- pull down RP 15+10+7 x 50kg
- dip RP 15+10+7
- stretch
short and sweet as it's getting late
8328
Strength, Power, Reactivity, & Speed Discussion / Re: The Myth of HIIT (Why foregoing aerobic work is foregoing gains)
« on: June 07, 2012, 07:26:34 am »I think it's taken for granted here and elsewhere that anaerobic activity is superior to aerobic, that aerobic work detracts from strength, speed, power etc.
orly?
8329
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 06, 2012, 11:17:43 am »
had the worst/weirdest night's sleep last night. was super tired by early evening so fell asleep at 7:30. woke up at 8:30, no problem. but was still tired, so lay back down for a little bit. woke up at 1:20 AM. god damn it. took some benadryl, fell asleep again at 2:30, woke up at 9 with a headache from the benadryl. at least i slept through, today would have sucked to the utmost if i hadn't been able to go back to sleep. so 11 disjointed hours of partially drug-induced sleep. and a headache all day today as a reminder. ugh. also i had diarrhea from some fruit (i think) over the weekend and through monday and yesterday i had a freaking hemorrhoid. never had one of those before. it's a treat, let me tell you.
anyway, head hurt too much/was too foggy to do a real workout today. still made it up there, which i'm pleased about. better something than nothing.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high
- jump rope/stretch/calisthenics x 30 mins
better something than nothing.
anyway, head hurt too much/was too foggy to do a real workout today. still made it up there, which i'm pleased about. better something than nothing.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high
- jump rope/stretch/calisthenics x 30 mins
better something than nothing.
8330
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...
8331
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?
8332
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
8333
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
8334
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.
8335
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.
8336
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
8337
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.
8338
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.
8339
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.