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Messages - Coges

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1
Progress Journals & Experimental Routines / Re: 40x40
« on: July 21, 2019, 11:15:19 pm »
Ball game last night. The game itself wasn't brilliant but I felt pretty good. We ended up winning by 40 and the other team only had 2 guys who could ball. Makes everything super easy. Couple of nice blocks and I hilariously jumped over a guy. Granted he was only about 5'8 and he ducked but it was great. He stopped on a fast break under the rim and pump faked me and I had a full head of steam and jumped. I ended up fouling him though as I had to push his head to the middle so I didn't knee him. That jump was off two. Had another chase down scenario where I was at full speed and pulled up cause I didn't trust myself off 1 just yet.

Gym this morning. Hammies and left shoulder a little sore but otherwise all good.

2
Progress Journals & Experimental Routines / Re: 40x40
« on: July 18, 2019, 07:51:22 pm »
Easy ball game. Felt super bouncy during the day. Attempted two dunks in warm up. First one rattled out and second one got rim blocked. Was completely cold so no surprises. It's pretty clear to me that I need to do more in week jumping. Finding the time is key.

Definitely fitter during games too. I'm always running back and pushing on offence and don't get anywhere near as tired as I used to. Good signs.

Good stuff!  More bounce and more endurance at the same time.  Still on the ATG workouts?

Thanks. Pretty surprising and I didn't realise till my teammates were telling me to slow the play down cause they were tired lol.

Yep. Still on the basics. I only have nordics, RDLs and the core stuff to get off the basics. RDLs I will knock off this week or next and the core stuff maybe the week after. Nordics... :pissed:

3
Progress Journals & Experimental Routines / Re: 40x40
« on: July 17, 2019, 07:29:37 pm »
Easy ball game. Felt super bouncy during the day. Attempted two dunks in warm up. First one rattled out and second one got rim blocked. Was completely cold so no surprises. It's pretty clear to me that I need to do more in week jumping. Finding the time is key.

Definitely fitter during games too. I'm always running back and pushing on offence and don't get anywhere near as tired as I used to. Good signs.

4
Progress Journals & Experimental Routines / Re: 40x40
« on: July 17, 2019, 02:31:38 am »
Shortened training session today due to work and a ball game coming up tonight.

Sled Push
Split squats- top set at 32kg total
Seated GM- top set at 30kg

Dips & Ext rotations

Kind of sucks not having too much time. Just joined a new gym though today which is a little closer to home so should make it easier to get to in the mornings and even later at night if I need to. Pretty stoked. They don't have a sled but I can make do with the treadmill for now. They do have a seated tibialis machine which is cool. They also have hot (and normal) yoga which is something I've been wanting to try for a while so keen to get into that.

5
has the flossing made a notable difference in mobility? or just feels good?

#hijack

Flossing has worked pretty well for me. What's worked better for the ankles for me is this. Ankles feel like a million dollars after this.


6
Progress Journals & Experimental Routines / Re: 40x40
« on: July 16, 2019, 12:00:55 am »
IF never really worked for me.  I’ve done a 44 hr fast which really helped jumpstart losing weight/fat.  But when I started making sure I got enough protein in every day is when I really start to see body comp changes.  3-4 protein shakes a day makes it so easy

I love IF and it works a treat for me to lose weight. Just can't seem to add muscle on it which is probably no surprise. Yeah I do 2-3 protein shakes each day. Super easy.

7
Progress Journals & Experimental Routines / Re: 40x40
« on: July 15, 2019, 07:30:58 pm »
Did Monday's training as expected. Getting closer to the basic standards for ATG which means I can then move onto one of the more specialised programs. Looking forward to that.
Food and BW has been weird. I think I'm done with IF for a while. Feel like I never have a chance to put on any muscle even when I eat perfectly. Just started doing the 4-6 meals a day thing. So far so good. Body feels good. BW is higher but I'm also looking leaner. Haven't been tracking waist measurements though so that's the first step. Will go back to that and periodically check the bw. One thing I'm realising is that being "skinny fat" or just plain old skinny doesn't really fit the same rules as everything else. Was reading an interesting post the other day about body fat scanners and how most people will get a range of 1-2% difference between Dexa and bodypod etc. Skinny/skinny fat dudes like myself will get variances of up to 10% which is what I have experienced. I legit thing my bodyfat is low teens if not lower so think it's finally time to add some muscle to fill out this frame.

8
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 15, 2019, 07:17:09 pm »
Invalid link homie but I hope its Bridges RIDICULOUS wrong foot windmill of a Euro step... 🤯

Looks like the link is fixed (Adarq fairy maybe).

That Bridges Euro windmill was nuts though.

<a href="http://www.youtube.com/watch?v=GQ33Pa11x2w" target="_blank">http://www.youtube.com/watch?v=GQ33Pa11x2w</a>

9
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 15, 2019, 03:58:27 am »
I don't know if this has been posted before. Its horrendous though.

<a href="http://www.youtube.com/watch?v=bhkyx5EFIpI" target="_blank">http://www.youtube.com/watch?v=bhkyx5EFIpI</a>

10
Basketball / Re: NBA 2019 - 2020 Season
« on: July 14, 2019, 07:27:18 pm »
the talking point being pushed around lately seems to be "ZION is over weight, can't move, out of shape"

i mean... he looked like he was moving great in that game before he bruised his knee. :ninja:

I never know what level of bullshit meter to apply to the sports journalists in the US. Here in Aus there's about a 50/50 ratio so it's pretty easy. The market is that small that there's only a few journos who will go off the reservoir. From what I see though on ESPN and Undisputed, etc it could be 80/20 over there. Most of what I watch these days I write off completely.

11
Basketball / Re: NBA 2019 - 2020 Season
« on: July 12, 2019, 04:06:33 am »
*Edit- the one person I feel sorry for in all of this is Adams.

he's the only one that remains?

cp3 will dish him the rock ;d

Yep but he'll be playing on a shit team for the net 5 years. Hope they trade him too.

12
Progress Journals & Experimental Routines / Re: 40x40
« on: July 12, 2019, 04:05:43 am »
Haven't missed a training session since the last post but it's school holidays and I'm not near the computer much. Training is going well and have had a couple of nice ball games in there too. Back to logging next week. Also down kg and a bit so getting closer to being back under 90.

13
Basketball / Re: NBA 2019 - 2020 Season
« on: July 11, 2019, 11:27:04 pm »
From 2020 to 2026: 15 first-round picks and the swap rights in 4 years. <- OKC.. damn.

Seems like the most random trade but I don't mind it. Houston had to do something.

*Edit- the one person I feel sorry for in all of this is Adams.

<a href="http://www.youtube.com/watch?v=raq-6TqJoGM" target="_blank">http://www.youtube.com/watch?v=raq-6TqJoGM</a>

14
i was getting multiday headaches in the late winter and early spring. they went away for the most part when i started doing the kit laughlin jaw-neck mobilization sequence every day. ymmv but it might be worth incorporating into your day. only takes a couple minutes.

https://www.youtube.com/watch?v=QtH7lQrPoxU

Second this. You will feel incredible after doing this.

15
Progress Journals & Experimental Routines / Re: 40x40
« on: July 02, 2019, 07:46:15 pm »
02/07/19

Plantar Fascia Stretch x 3 mins
Tibialis Stretch x 3 mins

Patrick Step Up- 3 x 20 @ bw
Jefferson Curl- 3 x 10 @ +3.5kg 

Banded pull aparts and l-sits

90:90 > Pigeon Progression- 3 mins each side
Couch Stretch- 3 mins each side

Ended up training inside at home so had to modify things a bit.

03/07/19

Calf Stretch- 3 mins each side

Heavy Sled Drive- 3 x 40m (tank setting 4 + 200kg)
ATG Split Squat- bw x 10, +32 x 10, +40 x 10
Seated Goodmorning- 20 x 10, 30 x 10, 40 x 10

Single Leg Standing Calf Raise- +10 x 10, +20 x 5
Low-Cable Pull-in- 60lbs x 15, 10

ATG Dip- bw x 8, 5
Dumbbell External Rotation- 8kgs x 10, 5

Ball game and stretching to come later

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