8566
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2012, 09:28:48 am »
strong website tip, thx. 
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8567
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 23, 2012, 10:54:47 pm »
i slept like 3-4 hours last night. no idea why. i was so tired at the end of the day that i got irritable, and i NEVER get irritable. i was snapping at people and shit. fully expected the workout to suck ass.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high
- warm up
working on being able to do a criss-cross (or whatever it's called) while jumping rope. making progress.
- DSVJ x 3
- DLRVJ x 18-20
really good out of absolutely nowhere. best since the first day of tennis ball dunks, i think. one definite 33.5
- MR half tuck x 20,20,15
did with a bit more intensity than usual, felt it in the knees. will revert to well submax for higher reps next time
- squat 5 x 275,285,295
last set best
- OHP 5 x 105,105,115
lol, at least it was easy
- hanging leg raise x 10
- L-sit x 10s,10s,10s,10s
- stretch
gonna do bar rollouts next time. core work good. gonna sleep now, hopefully for at least seven freaking hours.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high
- warm up
working on being able to do a criss-cross (or whatever it's called) while jumping rope. making progress.
- DSVJ x 3
- DLRVJ x 18-20
really good out of absolutely nowhere. best since the first day of tennis ball dunks, i think. one definite 33.5
- MR half tuck x 20,20,15
did with a bit more intensity than usual, felt it in the knees. will revert to well submax for higher reps next time
- squat 5 x 275,285,295
last set best
- OHP 5 x 105,105,115
lol, at least it was easy
- hanging leg raise x 10
- L-sit x 10s,10s,10s,10s
- stretch
gonna do bar rollouts next time. core work good. gonna sleep now, hopefully for at least seven freaking hours.
8568
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 23, 2012, 10:45:30 pm »soo if my front squat is near 320 and my bw is at 170 were do you think my vertical and my snatch should be? i think my vertical is not correlating with my strength at all, im 5 10 and my standing vertical is around 25 inches
8569
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 23, 2012, 05:00:18 pm »
olympic lifts = upper body hypertrophy? seems like an odd thing to be worrying about in the context.
8570
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2012, 07:10:11 pm »
this week at work absolutely kicked my ass. i'm not even sure why it was so bad -- i've worked longer hours and dealt with harsher deadlines before but for some reason i was just a complete mess at the end of the day on friday. woke up sick on saturday and was just out of it most of the day. had recovered somewhat by the evening and i slept pretty well last night. gonna get some more good sleep tonight, insh'allah, and try to get back on it tomorrow.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
friday
BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = extremely high
- warm up
- sprints x 10y,10y
- DSVJ x 5
- DLRVJ x 12-15
bad, nothing over 31.5 and just felt slow and uncoordinated. i was jump-stopping, for crying out loud.
- squat 3 x 275,275,275
lol, weak as shit. ugh.
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
friday
BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = extremely high
- warm up
- sprints x 10y,10y
- DSVJ x 5
- DLRVJ x 12-15
bad, nothing over 31.5 and just felt slow and uncoordinated. i was jump-stopping, for crying out loud.
- squat 3 x 275,275,275
lol, weak as shit. ugh.
- stretch
8571
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2012, 09:47:15 am »
adarq...vag...t0dday
8573
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2012, 09:54:36 pm »
went to gym with my little brother today, taught him a bit o' benching.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- bench 3 x 5 x 155
easy but not as easy as it should have been, lol. that's what i get for not benching for at least a year.
- bent over row 3 x 5 x 155
easy
- SS1: ab roll out x 20
- SS1: lift 25 DB by head 2 x 5s each hand
- SS1 info: 3 rounds
- foam roll legs x 45 minutes
mother of god
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- bench 3 x 5 x 155
easy but not as easy as it should have been, lol. that's what i get for not benching for at least a year.
- bent over row 3 x 5 x 155
easy
- SS1: ab roll out x 20
- SS1: lift 25 DB by head 2 x 5s each hand
- SS1 info: 3 rounds
- foam roll legs x 45 minutes
mother of god
- stretch
8574
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2012, 11:00:11 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint starts x 2
gym was too full to do 10y so just did a couple of bursts
- DSVJ x 5
awful, awful, awful, awful, okay
- DLRVJ x ~20
a bunch of tennis ball dunks, a few of which were good and a few of which i missed (lol). not as high as the first day i did them. got in my own head after about 13 or 14 jumps and started jumping lower. frustrating.
- MR half tuck x 25,25,25
springy! yes!
- squat MSEM 2 x 3 x 275
missed a squat day and was feeling tired so didn't want to push it. back to volume on friday.
stretched just now, at home. gotta get up at the asscrack of dawn tomorrow for a call with pakistan, so i didn't want to be at the gym too late.
8575
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2012, 11:57:22 am »
rolled into gym on monday having forgotten shorts at home. could find none in lost and found (they wash the clothes and then leave 'em in a pile in a back room), although i did find a t-shirt i'd lost. knee has been bugging consistently for a couple of weeks now, anyway, so it probably wasn't a terrible thing to rest a bit. foam rolling IT bands hurts but i've actually been doing it, so that's good. need to set realistic goals in order to have any chance of follow-through. full-body SMR every day is not realistic for me.
went to dinner at parents' house last night so no workout. tonight, hopefully will make rim make loud banging sound over and over.
forgot to mention that on sunday i tried to dunk with a soccer ball and it threw off my approach so much that i felt like a complete tard. holding a tennis ball is weird enough. oh well, just got to suck it up and get used to it.
went to dinner at parents' house last night so no workout. tonight, hopefully will make rim make loud banging sound over and over.
forgot to mention that on sunday i tried to dunk with a soccer ball and it threw off my approach so much that i felt like a complete tard. holding a tennis ball is weird enough. oh well, just got to suck it up and get used to it.
8576
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2012, 02:21:50 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
FRIDAY
BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff
FATIGUE = low
- warm up
- DSVJ x 3
- DLRVJ x ~15
meh, pretty bad
- MR half tuck x 25,20,20
- explosive box squat 8 x 2 x 225
- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds
- stretch
SUNDAY
- warm up
- DSVJ x 4
possibly PR, probably the highest DSVJ i've ever done, ~31.5
- DLRVJ x ~25
just wasn't getting up well, approach was all off. did a few tennis ball dunks but not that well.
the gym was closing soon so i decided to cut my losses, will go work out again today.
(later)
- stretch
8577
Nutrition & Supplementation / Re: Cheat days on a weight/fat loss diet
« on: January 13, 2012, 05:02:01 pm »
yeah, refeeds are probably a good idea. from an article about AMPk:
Quote from: lyle mcdonald
having a refeed/anabolic phase at some point. You need to turn off diet induced catabolism (explaining why people often lean out after a refeed) and inhibiting it in the brain.
8578
ADARQ & LanceSTS - Q&A / Re: What kind of lunges and why?
« on: January 13, 2012, 09:25:41 am »
can't do lunges 
8579
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 12, 2012, 05:28:58 pm »
yeah the "good improvements" part is what matters. keep on keepin' on!
8580
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 12, 2012, 10:40:26 am »
don't you have a kid? just add weight crossfit style:
