9961
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9962
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: December 07, 2016, 12:42:43 am »
says my ideal racing weight is ~145 lb.. calculator seems kinda weak tho - doesn't even ask you for your height.
http://racingweight.com/rwe/index.html#/
http://racingweight.com/rwe/index.html#/
9963
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 07, 2016, 12:41:04 am »
think i posted this before, but just stumbled on it again
http://www.runnersworld.com/race-training/your-fastest-weight
http://www.runnersworld.com/race-training/your-fastest-weight
9964
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 07, 2016, 12:25:10 am »9965
Strength, Power, Reactivity, & Speed Discussion / Re: Water Loss Techniques
« on: December 07, 2016, 12:19:06 am »
Something I just posted in my journal:
so yeah.. (If accurate/legit) For a very quick attempt at some minimal but significant water loss, a very hot shower can do the job.
I'm going to try it again tomorrow morning and keep track of the exact time for hot/cold & exactly how much weight I lose.. Just really curious.
edit: Morning experiment
before: 149.6
15 minutes: 10 hot, 5 cold
after: 148.0
pc
Quote
11:30 PM: bloated af right now (154 lb.)
11:45 PM - 12 AM: ~15 minutes total: mostly a very hot shower, finishing with very cold for ~3-5 minutes
12 AM: 152 lb.
that's crazy.
I used to use hot showers to shed some extra water weight for dunking but I didn't remember how much you could lose in such a short period of time... it probably helps that i'm carrying EXCESS water weight from my lack of activity today (REST) and my diet choices.
so yeah.. (If accurate/legit) For a very quick attempt at some minimal but significant water loss, a very hot shower can do the job.
I'm going to try it again tomorrow morning and keep track of the exact time for hot/cold & exactly how much weight I lose.. Just really curious.
edit: Morning experiment
before: 149.6
15 minutes: 10 hot, 5 cold
after: 148.0
pc
9966
Strength, Power, Reactivity, & Speed Discussion / Water Loss Techniques
« on: December 07, 2016, 12:17:13 am »
Random water loss/dehydration techniques for performance gain.
9967
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2016, 12:15:14 am »fuck, i want a milkshake.
that milkshake looks ridiculous right?
when you're done drinking it.. there are these huge chunks of salted caramel at the bottom.. so you pop the lid off and chug those down and chomp on em`.
I love cookies & cream shakes but those salted caramel chunks usually sway me.. Cookies and Cream shakes taste 'cleaner' to me though.
Quote
might have to go to mcdonald's soon. or maybe buy some ice cream and just do it myself. they don't know how to make milkshakes in this country.
i've been craving those McD's Frap's for a long time.. but I haven't caved.
That oreo blizzard (mcflurry) is dope too.
If you decide to go......... enjoy
9968
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 06, 2016, 11:13:22 pm »
calf felt good all day.
weird day.
12/6/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~2 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderate
aches = left shoulder moderately
(this shoulder pain is very annoying), right heel slightly
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Food
12:30 PM
- 2 x tomato basil mozzarella pizza
- green tea
- 2% milk
Food
3 PM
- pre-made protein drink
Food
4:30 PM
- thai dynamite with added chicken @ pei wei, was surprisingly good
Food
8 PM
- salted caramel milk shake
- some chocolates
^^
Food
10 PM
- 2% milk
- chocolate chip cookie
11:30 PM: bloated af right now (154 lb.) ..... HAH.
11:45 PM - 12 AM: ~15 minutes total: mostly a very hot shower, finishing with very cold for ~3-5 minutes
12 AM: 152 lb.
that's crazy.
I used to use hot showers to shed some extra water weight for dunking but I didn't remember how much you could lose in such a short period of time... it probably helps that i'm carrying EXCESS water weight from my lack of activity today (REST) and my diet choices.
interesting though.. I wanted to run tomorrow's race @ ~145 lb.. that's definitely not going to happen.. could be around ~148 lb. though, that'd be good.
weird day.
12/6/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~2 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderate
aches = left shoulder moderately
(this shoulder pain is very annoying), right heel slightlyinjuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Food
12:30 PM
- 2 x tomato basil mozzarella pizza
- green tea
- 2% milk
Food
3 PM
- pre-made protein drink
Food
4:30 PM
- thai dynamite with added chicken @ pei wei, was surprisingly good
Food
8 PM
- salted caramel milk shake
- some chocolates
^^
Food
10 PM
- 2% milk
- chocolate chip cookie
11:30 PM: bloated af right now (154 lb.) ..... HAH.
11:45 PM - 12 AM: ~15 minutes total: mostly a very hot shower, finishing with very cold for ~3-5 minutes
12 AM: 152 lb.
that's crazy.
I used to use hot showers to shed some extra water weight for dunking but I didn't remember how much you could lose in such a short period of time... it probably helps that i'm carrying EXCESS water weight from my lack of activity today (REST) and my diet choices.
interesting though.. I wanted to run tomorrow's race @ ~145 lb.. that's definitely not going to happen.. could be around ~148 lb. though, that'd be good.
9969
Basketball / Re: NBA 2016-2017 Season
« on: December 06, 2016, 10:42:46 pm »Ok....stupid stats in here....
https://www.google.com/amp/www.sbnation.com/platform/amp/2016/12/6/13854272/klay-thompson-highlights-stats-scoring-60-points?client=ms-android-uscellular-us
i was going to quote some stuff from the article but... people should just read the article. some crazy stats/info in there.
ya I remember when Kobe scored 60 by the third.. I think I had NBA League pass back then because I tore my calf playing basketball.. was addicted to basketball during that time. I remember Kobe went off, like ten+ 50+ pt games or something nutty. That's also when Arenas was on GSW? Wish he had stayed on GSW, they had a sick squad back then.
Klay's 60 with so much efficiency is just mind blowing.. He hit a few crazy difficult shots too tho, not everything was clean open.. especially that one turnaround 3 fading out of bounds lmao.
One of the best interviews i've seen too (that one moment).. Curry poors ice on him, interviewer asks him if that cooled him down, and he goes "Nope. Still hot." (/mic drop).
9970
Basketball / Re: NBA 2016-2017 Season
« on: December 06, 2016, 12:51:07 pm »
klay thompson 60 points in 29 minutes..........
<a href="http://www.youtube.com/watch?v=vQaGX4-Sfvg" target="_blank">http://www.youtube.com/watch?v=vQaGX4-Sfvg</a>
i remember Kobe had 60 by the end of the third quarter once (or more).. but I think Klay did it faster and had the ball much less.. apparently he had the ball for 89 seconds? wtf?
i remember Kobe had 60 by the end of the third quarter once (or more).. but I think Klay did it faster and had the ball much less.. apparently he had the ball for 89 seconds? wtf?
9971
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 06, 2016, 12:41:55 pm »RIP dwight howard, who got two-hand-double-clutched on last night by victor oladipo. in lieu of flowers, his family requests that donations be made in his name to the boys and girls clubs of america.<a href="http://www.youtube.com/watch?v=YAN2LGcy7ZQ" target="_blank">http://www.youtube.com/watch?v=YAN2LGcy7ZQ</a>
hah well said.. man that was brutal.. during his double clutch it looks like he's just hanging around in the air.
destroyed.
9972
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 05, 2016, 10:41:28 pm »
nice! man i miss rings. so much pump.
it's not so bad tbh.. the worst part about basketball is the injuries. i'm very injury prone so basketball just became a big downer injury wise. I missed basketball until my vert started eventually going way up, then I didn't miss it at all.. dunking becomes a new sport. lul.
but ya could be hard for you to train vert without playing basketball. luckily for me it was easy.
nice!!
Still want to keep my eye on vert training but don't know how I'm going to go with the way my body has been responding. Unless that is I train purely for dunking without actually playing any basketball. That kinda sucks though.
it's not so bad tbh.. the worst part about basketball is the injuries. i'm very injury prone so basketball just became a big downer injury wise. I missed basketball until my vert started eventually going way up, then I didn't miss it at all.. dunking becomes a new sport. lul.
but ya could be hard for you to train vert without playing basketball. luckily for me it was easy.
Quote
*edit- will definitely be keeping the T0ddday squatting elements as this pushed my squat faster than anything I have tried before.
nice!!
9973
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 05, 2016, 01:01:56 pm »
right "soleus tear" 100x better.. havent felt it much at all today.. i imagine if i stretched it into a weird position i'd feel something, but refraining.
this causes a dilemma tho.. do I test it out tonight with some short speed work? do I walk? because Tuesday i'm not doing anything - rest before a race.. So if I test it lightly tonight & let it recover tomorrow, I could be near 100% on wednesday.. though, if I test it tonight and it flares it up, then I won't be able to race on Wednesday.. and finally, if I don't test it tonight, then i'll be testing it on Wednesday for a race - because it will most undoubtedly feel great on Wednesday if I rest it again tonight, but that could also be risky.
I'm leaning towards testing it lightly tonight.. just some light short runs with jog or walk back recovery, progressing intensity safely depending on how it feels. Scrapping the session if I feel anything.
12/5/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles barely (from calf stretching), left knee patellar tendonitis feeling barely (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Food
10:30 AM
- cereal + 2% milk
- green tea
- banana
Food
1 PM
- ensure
Food
3 PM
- whey protein bar @ whole foods
Food
4:30 PM
- 3 x tomato basil mozzarella pizza
- 1/6th watermelon
Session: Evening
7:15 PM
testing my calf: brief speed session: 100m, 200m, 400m, 1000m
- held up good
- it was a little tight during warmup, but then it disappeared
- 1000m: 3:12 @ 5:10 min/mi pace <- happy about this.. relaxed but hard
So, no more stretching, walking, or anything ... time to rest up. I imagine i'll be able to push it hard on Wednesday (1-mile race).
This 1-mile race (on 12/7) is really fast.. it'd had winners from 4:19-4:29 etc.. usually the winner is around 4:30. So if I try to keep up with them, I risk burning out hard at ~800m... but i dno. I've never done a 1-mile race so who knows, i'll probably just go with my normal strategy of "go all out".
The 1-mile race on 12/14 is slower .. winners usually in the 4:40-4:49 range.
Food
8 PM
- 2% milk
Food
9 PM
- 6 x eggs + english muffin + munster cheese (munster = BAD IDEA)
- propel
- banana
Food
10 PM
- 2% milk
- chocolate chip cookie from whole foods
tired af. calf feels good so far .. a little more sore than before but nothing scary.
this causes a dilemma tho.. do I test it out tonight with some short speed work? do I walk? because Tuesday i'm not doing anything - rest before a race.. So if I test it lightly tonight & let it recover tomorrow, I could be near 100% on wednesday.. though, if I test it tonight and it flares it up, then I won't be able to race on Wednesday.. and finally, if I don't test it tonight, then i'll be testing it on Wednesday for a race - because it will most undoubtedly feel great on Wednesday if I rest it again tonight, but that could also be risky.
I'm leaning towards testing it lightly tonight.. just some light short runs with jog or walk back recovery, progressing intensity safely depending on how it feels. Scrapping the session if I feel anything.
12/5/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles barely (from calf stretching), left knee patellar tendonitis feeling barely (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Food
10:30 AM
- cereal + 2% milk
- green tea
- banana
Food
1 PM
- ensure
Food
3 PM
- whey protein bar @ whole foods
Food
4:30 PM
- 3 x tomato basil mozzarella pizza
- 1/6th watermelon
Session: Evening
7:15 PM
testing my calf: brief speed session: 100m, 200m, 400m, 1000m
- held up good
- it was a little tight during warmup, but then it disappeared
- 1000m: 3:12 @ 5:10 min/mi pace <- happy about this.. relaxed but hard
So, no more stretching, walking, or anything ... time to rest up. I imagine i'll be able to push it hard on Wednesday (1-mile race).
This 1-mile race (on 12/7) is really fast.. it'd had winners from 4:19-4:29 etc.. usually the winner is around 4:30. So if I try to keep up with them, I risk burning out hard at ~800m... but i dno. I've never done a 1-mile race so who knows, i'll probably just go with my normal strategy of "go all out".
The 1-mile race on 12/14 is slower .. winners usually in the 4:40-4:49 range.
Food
8 PM
- 2% milk
Food
9 PM
- 6 x eggs + english muffin + munster cheese (munster = BAD IDEA)
- propel
- banana
Food
10 PM
- 2% milk
- chocolate chip cookie from whole foods
tired af. calf feels good so far .. a little more sore than before but nothing scary.
9974
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 05, 2016, 12:05:46 pm »a thought: those are either super long workouts, or you're committing to multiple workouts per day. personally i've never been able to sustain multiple workouts per day, even a couple of days per week, for more than a few weeks. life just gets in the way, i get derailed, and then i say fuck it. skipping feels bad and is demotivating. much easier for me to commit to fewer workouts and then do them really consistently.
that's just my n=1, but you might have an easier time staying on your grind if you're a little less ambitious. forget about the running, for example, and just do something like:
day 1: push day, walk x 60 mins
day 2: bike x 30-60 mins
day 3: pull day, walk x 60 mins
day 4: bike x 30-60 mins
day 5: squat, walk x 60 mins
day 6: rest or bike/walk if you feel like it
day 7: rest or bike/walk if you feel like it
x2
but i'd still try to get in some running ~2x/week.. even if it's just the 1-mile run (or longer if you feel great) + walk the remainder form. Even just a little bit of consistent sustained running is going to be a big benefit & i'm sure Stamos will want to run more in the future - so IMHO it'd be a good idea to get in a little bit during the week.
I also personally prefer a combo of push/pull/lower on each day (so M-W-F).. but that's just me.
The best thing for Stamos would be to find the most basic routine (given his schedule) and just try to stay completely consistent with it. IMHO, juggling all kinds of different routines is tough - I personally think sticking to just a few things works the best. For example, if someone wanted to build their legs / leg strength and ALL THEY DID was squat, i'd prefer that over lots of variety.. To me, squat-squat-squat beats variety-of-leg-exercises-and-switching-things-up-alot.. Same idea for cardio.. Picking multiple things is fine (run/walk/bike) but it's just all of the extra WOD/randomness which interferes IMHO.
Variety/switching things up is definitely 'more fun', but I think it's less optimal when it comes to making optimal gains.
I went off on a tangent, but just my 2 cents.
Also, 2x/day only works for a short period anyway (unless you're getting paid as an athlete) - even then, it could cause more harm than benefit. So 2x/day for 2 weeks could be enough to get you laser focused and force your system to adapt, but then after that short period is over, it makes more sense to utilize more rest (as a training methodology itself) in order to boost adaptation/recovery/performance.
It's funny how we (most of the time) don't think of "rest" as a training tool... when it most definitely is.
I guess in the end, if we can do less and achieve more, that's always the BEST option.. Simply being addicted to training for the sake of training is fine for most people, but when you have real performance goals etc, it's a much better idea to figure out how to achieve them by doing LESS work instead of MORE work.. This efficiency is very important. It's much easier to go out and try to BRUTE FORCE gains day-in-day-out, tons of volume, tons of training, insane effort .... but soooooooooo many people already do that and go nowhere - mostly fitness addicts.. Their CNS's are toast.
The performance algorithm in its' most simple form is a balancing act between: quality vs quantity.
ok pc!! lol!
9975
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 05, 2016, 01:10:14 am »
walking article, still counts
oldie but goodie.. that walk life.
https://www.t-nation.com/training/get-ripped-get-walking
oldie but goodie.. that walk life.
https://www.t-nation.com/training/get-ripped-get-walking