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Messages - vag

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1
24 June 2019

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@12,5kg ( +5kg )
10@22,5kg ( +5kg )
10@32,5kg ( +5kg )
10@42,5kg ( +5kg )
FRONT SQUAT 5@47,5kg
-Again , didn't feel confident to pushpress 47,kg being tired. Good progress sthough.

SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
-Nice progres.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
10@59kg ( +2 reps )
-I hate the cable feel, chain is so much better. Ill do a couple more sessions and go back to pull-ups.

2
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 24, 2019, 06:32:15 am »
23 June 2019

Bodyweight@session : 84kg
Soreness : none
Injuries/aches : none

RUN 6KM @ 41:25

-Went out to do 7km in 'comfortable' pace. Felt great, first 3 kms were around 6'30'' easy, but around 3,5-4 it became too hard. Wanted to quit at 5 but just switched it to slow and jogged another km. I blame the weather, although i went out at 10pm , it was 30 C / 85 F and 50% humidity. Definitely the most sweaty workout of the year, besides much lower effort than others.
It is all fine, just keep adding mileage, no wasted workouts, no imminent goals, it will all pay out in in time.


3
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 21, 2019, 03:47:16 am »
^^^ Yes, that's a great thing, i can do whatever i feel like now. Gonna get strict later as planned

20 June 2019

Bodyweight@session : 84kg
Soreness : insanely sore abductors, 5/5, they got worse, limping!. chest lats quads and glutes minimal, barely 1/5
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong.

SEATED CABLE ROWS:
10@29kg
10@35kg
10@41kg
10@47kg
-6kg plates at this machine too, dafuq?!?

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-6kg plates here too. Increment is too big for 17kg, 35%. Would like to have smaller steps.

SEATED DB CURLS:
12 each hand @ 10kg
12 each hand @ 12,5kg
10 each hand @ 15kg
-Run out of gas at last set.

SLANT BENCH LEG RAISE : 3x15

45' BACK EXTENSION :3x15



4
Best wishes from me too. Injuries are horrible!

5
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 20, 2019, 03:36:16 am »
19 June 2019

Bodyweight@session : ???
Soreness : abductors 4,5/5 , quads, glutes chest 4/5 , lats 3,5/5
Injuries/aches : none

FARTLEK : 5km @ 33:44

Initial plan was to do 6km in [500m slow jog / 1km run @80-90% max] fashion.
But at the second run i felt fresh and fast and most of that km it is downhill and also im a dick so went for the 1km PR.
Smashed it, 4:42,  :personal-record:  :personal-record: :personal-record: :ibrunning: Very impressive, previous was 4:55. Im not even near to peak condition and i was sore AF too. Crazy!

Then of course i was dead, recovery was walking instead of jogging, next sprint was 500-600m instead of 1km and then i canceled the 6th last km, did 250m run-250walk for the remaining distance to 5km and called it a day.  Oh well.

Here is the graph, which is incorrect actually, those sprints are the end are 2 not 3 , i guess GPS lost signal during the first of the two and it made them look like two or sth? Whatever.

6
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2019, 02:24:39 am »
18 June 2019

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@7,5kg
10@17,5kg
10@27,5kg
10@37,5kg
FRONT SQUAT 5@47,5kg
BACK SQUAT AGAIN : 10@37,5
-No squat rack so it is : deadlift, power clean, push-press, lower behind neck, do the squat reps, push press , put down.
Worked well generally. Weight is too low but doing 10 paused reps kinda makes up for it.
Didn't feel strong enough to do all that sequence with 47,5 kg so just cleaned it and then did front squats.
Also, who constructs a 7,5kg barbell for fucks sake?

SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@35kg
10@40kg
10@45kg
-Is that exercise any good or should i dump it and do bench DB press? Problem with the latter is that i get to 25s pretty soon and then it gets too difficult/risky to set-up.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
8@59kg
-So this machine has 6kg/13lbs plates, so there is no way to do normal numbers in any metric system. Why? Because fuck it, that's why!  ;D

7
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2019, 05:11:41 am »
17 June 2019

RUN 7KM @ 52:20

Finally got down the "easy run" right. Didn't lose focus/pick up the pace at all, kept it at the planned 7:30/km. Nice and easy and relaxed all the way, very very cool.

8
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 15, 2019, 07:26:52 am »
^^^
Yes, i will treat the longer runs as easy runs. If i get to running 4xweek i will be able to do to longer runs, one easy and one uptempo, along with the 5K and the tempo/fartlek.



14 June 2019

Bodyweight@session : 83kg. Weird, i look and feel heavier. Hope the scale has error, im also way too unlean for that BW.
Soreness : none
Injuries/aches : none

SEATED DB OHP: 4x10
-Max set was 17.5kg dbs

PULLUPS : 5, fail
SEATED CABLE ROW : 4x10
-To weak to do pullup sets. Dont remember the loads at rows.

TRICEPS ROPE PULLDOWN : 3x12

SEATED BICEPS DB CURLS : 3x12 , top set was 15kg dbs

Then played around with kettlebel goblet squat. Couldn't get this shit to feel right. Not sure i'll insist. Maybe give it a couple more tries with oly shoes.

I'm still weak at the weights, plus i gotta get used to the new machines/DBs/bars mechanics. Using ramp-up for now, when i establish working loads ill log more detailed.

9
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 14, 2019, 04:14:25 am »
13 June 2019

-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28

Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.
Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.

10
Steady state treadmill is a torture. Stationary bike is better, at least you get to let your mind go , in the treadmill you have to stay focused to not fall. Hate treadmill with passion!!!

11
Basketball / Re: who would win 1 on 1 ? kawah or MJ
« on: June 14, 2019, 03:58:47 am »
And a stats look to this.

This was Kawahi's 7th season in the NBA.
He got 26.6 points / 7.3 rebounds / 3.3 assists / 2.4 steals per game.
In PO those numbers bumped up to 30.5 / 9.1 / 3.9 / 1.7
Points per game and rebounds per game is carrer high for him, both in season and in playoffs.
He was final's MVP , also All defensive second team.

Interestingly, MJ's 7th season was the one he got his 1st championship. His numbers were:
Season : 31.5 / 6 / 5.5 / 2.7 and also 1 block per game
Playoffs : 31.1 / 6.5 / 8.5 / 2.4 / 1.4
He was NBA's MVP , Finals MVP , Scoring leader and All-Defensive team that year.
NONE of those numbers was a career high.

Just sayin'  ;D

12
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 12, 2019, 09:20:00 am »
Yes it sucks. Its just like LBSS says, Ive been there too many years, was used to the space, the people, the 'rythm' of it, everything.
Anyway, i like this new shift to running. Its been too long with the vert thing. Of course im still after leg strength and whatever it offers athletically. But i can benefit from shifting to running as main focus for a while, improve fitness, body composition etc. Still strength training but not as main element.
So my goal is this October's 5K ( the same event i run last year ). Minimum goal : 23:45 ( 4:45 average ). Will be more than delighted if i can get close to 22:30 ( 4:30 average ) which could bring me at top 10 of age group ( 1200+ people ). Let's see how it goes.


13
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 12, 2019, 09:06:31 am »
fair. all 3 of you are also 1 million times more reactive than me, i never really gained anything from a longer runup and arm swing. Just 1-2 steps and power it up was what worked for me.

14
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 11, 2019, 05:01:36 am »
10 June 2019

Bodyweight@session : ~84kg
Soreness : idk, none? legs are kinda tired/sore but all over, no specific sore muscle.
Injuries/aches : none

INCLIDE DB PRESS:
Work up to 10@17.5kg each hand

WIDE GRIP LAT PULLDOWN:
Work up to 10@145lbs

SINLE LEG BOX SQUATS:
Work up to 8 each leg @ BW+15kg

CRUNCHES : 2x15
45' HYPERSEXTENSIONS : 2x15

So , the story is that my gym closed permanently out of the sudden. The subscription remain is transferable to a few other cooperating gyms but all this happened 1 week after i stopped going, so i learned it 1,5 month later. That means the 'good' gyms that were offering subscription transfer were 'sold out' ( the positions were limited ). I found one that fits my needs but its not very convenient, especially now that i still have tons of work, my free time is limited.
So, i decided that for the time being ( bball season is over , main focus is running ) , i will use my work's gym. It is a small gym with just the basics, what you'd find in a hotel. No squat rack, no bench , no olympic bars. But its still good for just doing some stuff and of course it is ultra convenient. So imma go with this for a while and see how it works.

15
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 11, 2019, 04:49:11 am »
I think that you have much better chances at this if you palm the ball. Yes, a perfect lob allows you to have the full armswing power and you only need to slap the ball in , 6'' above rim are enough with the absolutely perfect thrown lob and perfect timing. But that will probably never happen, the average lob-dunk is almost equal to cuffed, 10'' above are needed.
On the other hand, if you can palm the ball good, you may lose 1 or 2 inches from the limited arm swing, but you can dunk it without the wrist being above the rim. It all depends on how well you palm it but i'd say the average palmed dunk minimum is 7'' above rim. Adarq you are the lob master so correct me if im wrong.
Now i know you have small hands, but ive had many co-players that had too and they palmed it better than me. Also there are new balls out, built to stick in your hands. e.g. i recently saw this one at a store, i could palm it firmly with 2 fingertips: https://www.badensports.com/products/grip-tread-basketball
Not saying that is the course you should take, but give it some thought.

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