Author Topic: Everyone else is doing it....  (Read 2423 times)

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adarqui

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Re: Everyone else is doing it....
« Reply #15 on: July 04, 2019, 11:38:43 pm »
0
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?

LT3976

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Re: Everyone else is doing it....
« Reply #16 on: July 05, 2019, 02:34:24 pm »
+1
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?

EVERYTHING in sight.  It was one of those weekends where that's all we did.  I think the Mexican food is what put me over the top though, ate like a king

LT3976

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Re: Everyone else is doing it....
« Reply #17 on: July 05, 2019, 02:39:10 pm »
+2
7/5/19

BW:  180.2 (not too bad considering I ate a ton of BBQ yesterday)

Morning workout:

RDL, top set 105x20 (getting better but lower back/hamstrings seem to be a weakness, both strength and flexibility)
KOT squat, top set 6 in box x 17
SL calf raise, top set 25x8
L-sit x 20 secs
Pullover, top set 25x10
Trap raise, top set 2.5x6

adarqui

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Re: Everyone else is doing it....
« Reply #18 on: July 05, 2019, 09:43:21 pm »
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7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?

EVERYTHING in sight.  It was one of those weekends where that's all we did.  I think the Mexican food is what put me over the top though, ate like a king

hah nice. :highfive:

LT3976

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Re: Everyone else is doing it....
« Reply #19 on: July 08, 2019, 08:28:25 pm »
+3
7/8/19

BW:  didn’t measure

This past weekend I didn’t do anything structured.  Some light ankle hops, standing 1 leg isos, ankle flossing, stretching, etc.

Today’s workout

A1. RDL, 3 warmup up sets, 3 working sets x 10 (top set 135)
A2. Hanging leg raise 3x5 (slow eccentric)
B1. SL calf raise, 5x10 (20, 10, bw, bw, bw)
B2. Standing tib raise, 5x10

Entire lower leg extremely pumped, can’t recall ever having them feel like that.  Good feeling

LT3976

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Re: Everyone else is doing it....
« Reply #20 on: July 10, 2019, 10:15:57 am »
+1
7/9/19

BW:  181.8

Not much time today but able to get some work done.

Workout:

A.  Push-ups, x20, x17, x17
B.  DB external rotation, 15x6, 10x7, 10x6
C.  Chin-ups, x6, x6, x4
D.  QL extension, 3x20x15

Sled push-pull
Ankle traction
Ankle flossing
SL standing iso

LT3976

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Re: Everyone else is doing it....
« Reply #21 on: July 10, 2019, 10:20:10 am »
+2
7/10/19

BW:  180.2

AM Workout.

A.  Skips, 6 sets x 10 per leg, gradually increasing height of skip
These felt awkward, need more practice to make it smoother

B.  Sprints, 6 x 30 meters, gradually increasing speed.
Tried to reach my max speed on the last two, but streets were wet and didn't wanna risk slipping on concrete.  Looking forward to the skips and sprints done weekly, much room for improvement.

C.  Patrick step up, 4 inch box.  6 sets of 15 (BW, 45, 85, 105, 105, 105)
Stayed with a lower box really trying to work on my ankle mobility.  Right ankle still slightly swollen and tight, but getting better.  Could've used more weight or a higher box for my left leg, but kept it the same. 

Ankle traction work

LT3976

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Re: Everyone else is doing it....
« Reply #22 on: July 15, 2019, 10:41:03 am »
+2
7/15/19

Haven't logged in a few days.  Was making sure to be prepared for Hurricane Barry (i'm in southeast Louisiana), but the storm turned out to be nothing more than a lot of rain.
Worked out Friday and Saturday mornings, just got something quick in, but didn't track anything.

BW:  didn't weight

Workout 1:

SL calf raise, BW x 12
Tib raise, to failure
Poliquin step-up, 135x10
RDL, 135x6
Garhammer raise, BWx5
Side bend, 20x10
DB press, 30x10
Face pull, x 10

LT3976

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Re: Everyone else is doing it....
« Reply #23 on: July 15, 2019, 02:40:14 pm »
+1
Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up

LT3976

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Re: Everyone else is doing it....
« Reply #24 on: July 15, 2019, 08:32:13 pm »
+1
Workout 3:

Easy recovery workout.  Planned on doing sled push/pulls but my backyard is still very wet from this weekend’s rain

Shoulder rotations with BFR bands
VMO bounces with BFR bands
Ankle flossing

Tommy john spinal hygiene routine

Ankle still a little stiff but legs felt incredible after this

LBSS

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Re: Everyone else is doing it....
« Reply #25 on: July 15, 2019, 10:55:20 pm »
0
what does the ankle flossing consist of?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LT3976

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Re: Everyone else is doing it....
« Reply #26 on: July 16, 2019, 09:20:01 am »
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what does the ankle flossing consist of?

wrap foot/ankle with voodoo bands.  the first one i wrap just like I'm wrapping or taping my ankle.  the other band I wrap up my ankle and up my calf.  I do plantar and dorsiflexion and ankle circles for about 2 minutes.  The burn is pretty intense towards the end.  When I pull the bands off there's a blood rush to my ankle.  Feels great for a while after I do it.  I've been doing it daily, sometimes a few times a day depending on time.


LT3976

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Re: Everyone else is doing it....
« Reply #27 on: July 16, 2019, 09:22:58 am »
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7/16/19

BW:  181.2

Workout 1:

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

This morning's workout was a recovery/weighted stretch workout.  Very slow eccentric reps with a hold in the stretched position

LT3976

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Re: Everyone else is doing it....
« Reply #28 on: July 16, 2019, 02:23:34 pm »
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Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up

LT3976

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Re: Everyone else is doing it....
« Reply #29 on: July 16, 2019, 08:41:34 pm »
+1
Workout 3:

2 mins sled push/pull
BFR shoulder rotations
BFR VMO bounces
Ankle flossing
Spinal hygiene

Easy and quick workout to end the day

Looking forward to tomorrow, will be a jump/sprint/throw day