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Messages - LBSS

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8896
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 20, 2011, 12:46:56 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = right calf wtf, right knee but only when i kneel on it
FATIGUE = none
DIET = good

-warm up

-leg press 10 x 418

-DB bench 10 x 57e

-DB row 10 x 57e

-BSS 10 x 106

-leg raise x 10

-stretch x a lot

Notes: Didn't list warm up sets. Weights are converted to pounds from kilos. The gym will do, although the ceiling is really low so I'm not sure what I'm going to do about jumping. I am in terrible shape and cardio will definitely play a role during this trip and after.

8897
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2011, 09:57:17 am »
Knee still a bit still and sore, but not as bad as I expected. Unfortunately, I'm about to spend 12.5 hours on a plane. Will try to keep it limber throughout the day. Calf is still tight/cramped but also not as bad as last night. Nothing serious at all, just #&*!^@ annoying.

Leaving for Pakistan at just before 11 PM and will be gone for two weeks. Should have internet access most of the time, so I'll try to keep posting. The hotel in Islamabad has a gym but I doubt the other places I stay will have one. Very much doubt there'll be barbells and/or a squat rack. At the very least, I want to try to start to get back into some semblance of shape -- my fitness is struggling right now and that needs to change.

8898
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 17, 2011, 11:35:10 pm »
Quote from: adarqui on March 17, 2011, 09:43:22 pm
good work on the @home PR's vag, jumping looks good lately.

Quote from: LBSS on March 17, 2011, 06:06:24 pm
don't let the fear hold you back, vag. your cervical vertebrae can take it.

my cns shuts me down with that stuff too, very hard for me to hit my head on my 8' ceiling.. body won't let me.


you gaping vaginas.

of course, while playing catch today i got spooked jumping up for a disc that was kind of near the net. just let it go by.

so, um, i guess it takes one to know one.

 :uhhhfacepalm:

8899
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 17, 2011, 11:13:52 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = good

session 1: volume

- warmup
shot around a bunch, was tinkering with my form the other day and it was throwing me off big time, but today i was on fire, hit probably 80-85%

- sprint warmup

- sprints : 10-20's
6x15 yards

- dj (18-24") : 4 x 8 (18")

- squat : 3 x 5
270,270,270

- BSS : 3 x 5 each
130,130,130

- light calf raise: 4 x 5
70,70,70,70 == ate shit pretty badly during the second set, banged my knee up pretty good; bit confused still as to what happened

- core circuit x 4
--KTE x8,8,8,8
--OH throw x15,15,15,15

- stretch

Then played catch for about half an hour, which was really nice. It had been quite a while. Now I have to ice my knee, eat some more, and pack.

EDIT: Also, my right calf has been feeling tight/mildly cramped since the end of the workout. Been stretching it a bunch off and on.

8900
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 17, 2011, 06:06:24 pm »
don't let the fear hold you back, vag. your cervical vertebrae can take it.

8901
Basketball / NCAA Final Four picks
« on: March 17, 2011, 10:37:24 am »
Syracuse
Duke
Kansas
Wisconsin

Duke over Kansas for the championship

Who you got?

8902
Nutrition & Supplementation / Re: Advancing beyond weight loss plateaus?!?!?
« on: March 16, 2011, 05:07:56 pm »
Quote from: joejoe22 on March 15, 2011, 09:24:25 pm
Well, to be a better athlete you don't have to have a really low body fat %.  However, if your looking at losing bf not weight, I'd say focus more on high intensity rather than standard "jogging" type cardio.  Here are a couple of suggestions:

1. Swimming - 10 x 50 m sprints Freestyle (and similar swimming sprint focused workouts)
2. Boxing - Heavy bag, speed bag, shadow boxing, etc
3. METCON (Metabolic Conditioning): Crossfit or gymnastics type workouts, for example: Run 1 mi, 100 pull ups, 200 PUSHUPS, 300 Squats, Run 1 mi for total time

If you add two of these type workouts per week to your current plan, you'll be in great total body shape.  Tough to recover so be careful.

no

8903
Basketball / Re: Jacob Tucker Thread
« on: March 16, 2011, 09:39:36 am »
So...much...posterization...oh god...the posters...

8904
Nutrition & Supplementation / Re: Outline to be 185lbs
« on: March 16, 2011, 09:30:05 am »
^^^ Correct. Screw Brorardi.

8905
Olympic Weightlifting / Re: 170kg clean and jerk by 56kg lifter
« on: March 16, 2011, 09:29:31 am »
God damn.

8906
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 15, 2011, 10:05:02 pm »
BW = ???
SORENESS = left shin
ACHES/INJURIES = none
FATIGUE = mild
DIET = good

session 4: rvj session & vert

-warm up
-a few sprints to fire up
-a few submax 1-step jumps
-a few submax full run-up jumps
-ME DLRVJ x10-14 == one or maybe two good jumps, the rest total shit because my approach is terrible and inconsistent

then

-foam roller whole body

-OHP 3x5
125,125,125 == harder than it should have been, and form not great

-DB row 3x5
70,70,70 == easier than I expected

stretch

8907
800m+ Running and/or Conditioning / Re: Barefoot running - feet, before & after
« on: March 15, 2011, 01:02:54 pm »
Quote from: JelloPuddinPup on March 15, 2011, 12:35:53 am
Quote from: LBSS on March 15, 2011, 12:13:49 am
Quote from: JelloPuddinPup on March 14, 2011, 11:02:53 pm
I run in Vibram FiveFingers. It's not quite barefoot running but pretty darn close. They do wonders for my knees and ankles. Before I was cutting out because the pounding on my knees were killing me around 2 miles, but with my VFF I can run 5+ miles consistently. It's a whole different ballgame. Running w/ shoes, I struggle to walk the next day. Running with VFF, I feel even more energized the next day.

I know it doesn't work for everyone, but it's worked for me. That's what matters to me of course. Other people have different experiences. But at 6'5" 215lb, the less stress on my knees the better.

I'm pretty convinced VFF accelerated my arthritis. Just saying.

How so? I have bad arthritis in my knees and I feel like VFF helps take it down a few notches.

My arthritis is in my toes. Genetically predisposed to it thanks to malformed joints and I think I've had hallux rigidus for years in a mild form, although I didn't know what it was until a couple of years ago. But I think jogging in the VFF, which did feel better for my knees once my calves and soleus got used to it, wore down the cartilage and accelerated the growth of the bone spurs I have on top of both big-toe joints now.

Could keep going, but I'd have to take it to the emo thread. My point is that barefoot running can be great if you take your time adapting and if there's nothing contra-indicating it. But it's not the miraculous solution to all physical ailments - or return to our "paleo" roots - that it seems a lot of people make it out to be.

8908
Performance Training Blog / Re: Innate potential of the human organism - Intensification of training
« on: March 15, 2011, 09:56:30 am »
Just reading the post made my heart beat faster and breathing get shallower. Amped. Too bad it's 10 AM and I won't get to the gym until at least 6:30 PM. Need to calm down and re-read right before I leave work.

8909
Nutrition & Supplementation / Re: Favorite Pre/Post Workout Meals/Supps
« on: March 15, 2011, 09:38:52 am »
Quote from: JelloPuddinPup on March 14, 2011, 10:52:13 pm
How soon do you take if after your workout? I've been told, and this is just by a friend who works out a lot, that taking protein -immediately- after your workout is not ideal. He said waiting 35 or so minutes is better. Something about your body burning calories a bit more and being more accepting to the protein after it has adjusted to a post-workout/rebuilding phase. It made sense the way he said it and I may not be translating it right to you guys, but that's the basic gist of it I think.

Your friend is a dangerous brotard and you should probably distance yourself from him. There's actually some evidence that consuming WPC soon before your workout has a greater effect on protein synthesis than consuming it afterward. Protein takes a while to digest regardless of when you eat it. The most important thing (by far) is to get enough protein and calories throughout the day. Getting some protein soon before (small amount), during and/or soon after your workout is definitely a good idea but your muscles will not fall off if you miss that crucial 35-45 minute post-workout window.

That said, joejoe's point is good, that if setting a schedule for yourself helps ensure that you get what you need, by all means, stick to a schedule.

8910
800m+ Running and/or Conditioning / Re: Barefoot running - feet, before & after
« on: March 15, 2011, 12:13:49 am »
Quote from: JelloPuddinPup on March 14, 2011, 11:02:53 pm
I run in Vibram FiveFingers. It's not quite barefoot running but pretty darn close. They do wonders for my knees and ankles. Before I was cutting out because the pounding on my knees were killing me around 2 miles, but with my VFF I can run 5+ miles consistently. It's a whole different ballgame. Running w/ shoes, I struggle to walk the next day. Running with VFF, I feel even more energized the next day.

I know it doesn't work for everyone, but it's worked for me. That's what matters to me of course. Other people have different experiences. But at 6'5" 215lb, the less stress on my knees the better.

I'm pretty convinced VFF accelerated my arthritis. Just saying.

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