8641
Pics, Videos, & Links / Re: beast
« on: July 06, 2011, 03:18:11 pm »
Ernest Hemingway. Seriously, check out the calf muscle:
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8642
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2011, 08:23:45 am »
adarq had another good idea:
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
8643
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 06, 2011, 08:19:06 am »
i like the note to self. gonna copy that. 
8644
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 06, 2011, 08:15:34 am »Remind me again what you do for work...
I do resource development and manage programs at the DC office of a Geneva-based international development and humanitarian assistance organization.
8645
MOVIES & ENTERTAINMENT & SHeeT! / Re: teen amanda bynes nude
« on: July 05, 2011, 10:09:51 pm »8646
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 05, 2011, 10:06:16 pm »
forgot that i had a family thing tonight at 7:30. i was at work until 7:10 and just got home, so guess whether i went to the gym today.
whoops. better luck tomorrow, but this week is going to absolutely suck work-wise. like really, really badly.
whoops. better luck tomorrow, but this week is going to absolutely suck work-wise. like really, really badly.
8647
Strength, Power, Reactivity, & Speed Discussion / Re: How can I do ham curls without a ham curl machine?
« on: July 05, 2011, 10:25:23 am »8648
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 04, 2011, 03:50:14 pm »
you didn't answer the first part of my question. do you have a weight goal? your journal title says you want to be brawny and you talk about being too skinny pretty regularly. so how big do you want to be? 165? 175? 205? 155? you're obviously having no trouble staying light and reasonably lean.
8649
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 04, 2011, 03:43:35 pm »
how did your back feel before/during/after the session? i mean, was there any change over time?
8650
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 04, 2011, 03:39:32 pm »
Starting Strength is a good book to follow for what it says it is -- a book about starting to build strength. You don't have to take the diet advice along with it. Anyway, screw Men's Health, too. Click on the bodyrecomposition link in my signature.
yesterday and today:
BW = ???
SORENESS = quads, glutes, hamstrings -- serious soreness/stiffness today (monday)
ACHES/INJURIES = none
FATIGUE = moderate
- tennis x 60-75 minutes with my dad, also walked a few miles
- stretch
gym closed so didn't follow up on smolov, but not broken up about it. will start over again tomorrow with the same workout as saturday.
happy fourth of july to the adarq.org US Americans.
yesterday and today:
BW = ???
SORENESS = quads, glutes, hamstrings -- serious soreness/stiffness today (monday)
ACHES/INJURIES = none
FATIGUE = moderate
- tennis x 60-75 minutes with my dad, also walked a few miles
- stretch
gym closed so didn't follow up on smolov, but not broken up about it. will start over again tomorrow with the same workout as saturday.
happy fourth of july to the adarq.org US Americans.
8651
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 03, 2011, 10:08:19 am »
I've been lackadaisacal about my body composition for a while now because I'm mentally pretty comfortable at 170 with 10-11% bf, which seems to be my set point. But now that I'm skinny-fatter than I've ever been, it's time to concentrate again.
So my questions for you:
Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?
So my questions for you:
Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?
8652
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 03, 2011, 10:02:29 am »
ZETZ, MY EASILY-LOSING-WEIGHT-BUT-NOT-IN-A-GOOD-WAY BROTHER, WE MUST EAT!
For me this means I need to start paying attention to my diet again.
My target now is to return to a lean 170. Eventually I'd like to be bigger but baby steps. Modest target = moderated progress = not ending up like GOMAD boy. I'm at 165 this morning and guessing 12% bf. I think the scale at the gym was a little low, tbh, but thinking I'm skinner than I am is good motivation. That's ~145 lbs of lbm. 170 at 10% bf is 153 lbs of lbm. So that's about 8 lbs of muscle to gain and 3 lbs of fat to lose.
Once I get there I'll see about setting a new target.
For me this means I need to start paying attention to my diet again.
My target now is to return to a lean 170. Eventually I'd like to be bigger but baby steps. Modest target = moderated progress = not ending up like GOMAD boy. I'm at 165 this morning and guessing 12% bf. I think the scale at the gym was a little low, tbh, but thinking I'm skinner than I am is good motivation. That's ~145 lbs of lbm. 170 at 10% bf is 153 lbs of lbm. So that's about 8 lbs of muscle to gain and 3 lbs of fat to lose.
Once I get there I'll see about setting a new target.
8653
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 02, 2011, 08:05:24 pm »
BW = 163.4 
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
well, kids, it's worse than i even thought. after three weeks in afghanistan and pakistan and one day in the bathroom exploding diarrhea out my butt (yesterday), i've lost almost ten pounds. and i'm not leaner now than i was when i left. by which i mean, i'm fatter. not fat still but closer to 12% bf than my usual ~10%. have gotten a lot of comments about the weight loss, evidently it's really obvious. face is gaunter, arms are skinnier. abs much blurrier.
fuck. my. life.
but there's nothing to do but get back on the horse and gain that muscle back. and then some. so to that end, here was today. tried the first day of the smolov base microcycle for the squats, using my most recent 1RM of 320:
- warm up
shot around, form shite but most shots were falling. weird. then sprinter's warm ups
- sprints x 10y
2 @ 60%
4 @ 85%
- DSVJ x 5
- DLRVJ x 5-7
legitimately not as bad as i feared. all around 31", nothing higher, but then again they can't really be called ME given the shape i'm in.
- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255
- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds
- stretch
felt like puking. dehydrated still from the diarrhea and just out of shape. rough. but very pleased to have gotten some work in and not jumped like absolute garbage.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
well, kids, it's worse than i even thought. after three weeks in afghanistan and pakistan and one day in the bathroom exploding diarrhea out my butt (yesterday), i've lost almost ten pounds. and i'm not leaner now than i was when i left. by which i mean, i'm fatter. not fat still but closer to 12% bf than my usual ~10%. have gotten a lot of comments about the weight loss, evidently it's really obvious. face is gaunter, arms are skinnier. abs much blurrier.
fuck. my. life.
but there's nothing to do but get back on the horse and gain that muscle back. and then some. so to that end, here was today. tried the first day of the smolov base microcycle for the squats, using my most recent 1RM of 320:
- warm up
shot around, form shite but most shots were falling. weird. then sprinter's warm ups
- sprints x 10y
2 @ 60%
4 @ 85%
- DSVJ x 5
- DLRVJ x 5-7
legitimately not as bad as i feared. all around 31", nothing higher, but then again they can't really be called ME given the shape i'm in.
- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255
- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds
- stretch
felt like puking. dehydrated still from the diarrhea and just out of shape. rough. but very pleased to have gotten some work in and not jumped like absolute garbage.
8654
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 29, 2011, 12:35:59 am »6/28/11 Tuesday BW=177.2
squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
bench db 6x60#, 6x70#, 6x80# 6x80#
mod grip pull up BW 10,6,5
dips BW+25 12,12,10
p90x abs
Gave a few extra day in between w/o's. jumped a little bit after tonight's weights. felt ok. I can only jump with minimal force, but that is progress. I haven't had an ankle injury since 10th grade. good run but still sucks.
so, i gotta ask... do your muscles feel confused?
8655
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 29, 2011, 12:32:04 am »
i meant to say this before, but your CMJ stills are inspiring.