Author Topic: Party's Over!  (Read 81072 times)

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Mutumbo000

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Re: Party's Over!
« Reply #45 on: November 22, 2015, 07:43:24 pm »
0
BODYWEIGHT- 90.5KG

SORENESS-
Calves/Achilles- Surprisingly I pulled up fairly well from yesterday.
Hamstrings- Probably from the starts but also the extra set of front squats could've contributed a bit.
Glutes- Same as hamstrings.
Groin- Tad bit of soreness on the left side.

GYM-

Bench-
barx12
60x8
67.5x5x3

Incline DB Bench-
10x12
16x12
20x10x3

Rows-
40x10
60x10
70x5x3

Assisted Pullups-
11,11,9,9

Lying Leg Raises-
14x4
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #46 on: November 24, 2015, 06:25:09 am »
+2
BODYWEIGHT- 90.5KG

SORENESS-
Hamstrings
Glutes
Groin
Calves/Achilles

MENTAL STATE-
Good. I was thinking about running all day at work today but physically my body was a bit banged up. I did step up the volume a bit this week (extra 8x100m) as well as heavier poundage and an extra set of front squats. I trained upper body yesterday but the only thing I feel was my lower body.

TRACK-
Stretch/Warm Up

1x200m- 28 seconds
Felt more tired than usual after this.
6 minutes rest
1x200m- 31 seconds LOL! Fkn pathetic.
I was actually feeling really sore as well but I was pissed off so I rested for 15 minutes than ran a 150.
150mx1- 20.8

Absolutely horrible session. I came i planning to do 3 sets of 200m with 6 minutes rest and than 6:30 minutes rest. My body just didn't want to do it. Mentally I was looking forward to this and I was even thinking of doing a 4th set with 10 minutes rest. But obviously my body just didn't want to corporate. Did the 150m and my body just didn't want to move.

GYM-

Front Squats-

40x4
60x4
70x4x3
60x5

I'm not going to the gym or running tomorrow I'm just going to rest.

Apart from the increased volume the only other factor I can think of is sleep/nutrition. I got 6 hours sleep and 7 hours sleep respectively on the 2 nights before this session. Optimally I should be getting 8-9 so I'm going to go to sleep earlier. Diet as well since I'm desperately trying to lose weight all I ate yesterday was 2 cans of tuna, a couple of bannanas, a small piece of chicken thigh and a protein shake. Today all I had at work was 2 cans of tuna and a couple of bananas. On the days I run I'm going to start eating some more carbs during my lunch. So with my tuna I'll just eat a couple of pieces of cheese on toast as well. I know it's pedantic but I really just want to get back into shape and be where I used to be.

Edit- With that said it took me 2 years to self-destruct myself into the skinnyfat Michelin man and I've only been back training for a month so I'm not panicking yet. Already lost 4% bodyfat and 3 inches off my waist just in the past month so realistically I'm progressing well.
« Last Edit: November 24, 2015, 06:30:22 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: Party's Over!
« Reply #47 on: November 24, 2015, 08:39:06 am »
+1
+1 appropriate response to bad session.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: Party's Over!
« Reply #48 on: November 24, 2015, 09:33:26 am »
0
sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

Mutumbo000

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Re: Party's Over!
« Reply #49 on: November 24, 2015, 05:51:30 pm »
+1
sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

Thanks for the response. Fat loss is my primary concern atm so I guess I can just expect some erratic training sessions every now and then. But it’s good to know about loading up with calories the day before. I’m also similar in that I don’t like eating a lot on the day where I have to train. If it’s going to the gym than I’ll eat a lot or rugby training, but in regards to running or playing basketball the lighter my stomache the better. Same as game days for rugby.

I’m thinking of making Saturday’s a test day (meets are on Saturday’s when I start competing again) so I’ll load up on calories on the Friday and then just have a light breakfast/coffee before my test days. It was a bad training session, but in the long run I think this is sort of a blessing in disguise as I’ve just learnt a bit more about nutrition. I’m enjoying my rest day today :)
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: Party's Over!
« Reply #50 on: November 24, 2015, 10:25:30 pm »
0
sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

Thanks for the response. Fat loss is my primary concern atm so I guess I can just expect some erratic training sessions every now and then. But it’s good to know about loading up with calories the day before. I’m also similar in that I don’t like eating a lot on the day where I have to train. If it’s going to the gym than I’ll eat a lot or rugby training, but in regards to running or playing basketball the lighter my stomache the better. Same as game days for rugby.

Quote
I’m thinking of making Saturday’s a test day (meets are on Saturday’s when I start competing again) so I’ll load up on calories on the Friday and then just have a light breakfast/coffee before my test days.

nice! that sounds good.

Quote
It was a bad training session, but in the long run I think this is sort of a blessing in disguise as I’ve just learnt a bit more about nutrition. I’m enjoying my rest day today :)


Mutumbo000

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Re: Party's Over!
« Reply #51 on: November 26, 2015, 05:32:07 am »
+1
BODYWEIGHT- 90.5KG

SORENESS-
Calves/Achilles- They were getting better but I stalled my progress a couple of days ago when I stupidly ran a 150m with too much effort. I could've pushed through and trained it today but I decided just to let it rest.

MENTAL STATE-
Bad. Couldn't go to the track because of my left Achilles. I didn't want to go to the gym I just felt like hanging out with my work colleagues and going to the pub, but I went to the gym anyway.

GYM-

Bench-
barx12
60x8
70x5x3

Incline DB Bench-
12x12
16x12
20x12
22x8
24x6

Assisted Chin-Ups-
8x4

I just wasn't mentally in the mood to do any core work. I was just thinking of drinking beers and having dinner the whole time. Got through my bench stuff anyway. I'll go to the gym tomorrow and do some back work e.g. pullups/rows and some upright rows for traps. My diet was good today though and I also got a lot of sleep last night (9 hours) and went to a steakhouse last night as well, which was excellent.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #52 on: November 28, 2015, 01:45:50 am »
+2
BODYWEIGHT- 90.5KG

SORENESS-
Calves/Achilles

TRACK-
Stretch/Warm Up
I modified my Warm Up a bit, which seemed to help.
I'll stick with this from now on just to keep some consistency.

1x200m- 28 seconds
5:30 minutes rest
1x200m- 28 seconds
Nice.
10 minutes rest-
1x200m- 30.6 seconds

GYM-

Lying Leg Raises-
15x2

Roman Chair Crunch-
10x2

Assisted Pull Ups-
11,11,10,10

Dips-
bwx5

I had planned to do squats but than I want to run again tomorrow so I'll do squats tomorrow after running or my legs will just feel slow and heavy.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Party's Over!
« Reply #53 on: November 29, 2015, 06:19:29 am »
+1
BODYWEIGHT- 90.5KG
WAIST- 39 inches
BODYFAT- 23.6%
http://clymer.altervista.org/bmi/

SORENESS-
Calves/Achilles

TRACK-
1x100m- high 13 seconds
2 minutes recovery
1x100m- high 13 seconds
2 minutes recovery
1x100m- high 13 seconds
2 minutes recovery-
1x100m- high 13 seconds

10 minutes rest

1x100m- low 13 seconds
2 minutes recovery
1x100m- high 13 seconds
2 minutes recovery-
1x100m- 14.5 seconds
2 minutes recovery
1x100m- high 13 seconds

high 13 seconds= 13.6-13.9 range

Good session.

GYM-

Front Squat-
40x4
60x4
72.5x4x3
65x4
60x5

Assisted Chin-Ups-
9x4

Rows-
40x12
60x12
70x10x3

Sit Ups-
21x4
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: Party's Over!
« Reply #54 on: November 29, 2015, 10:41:12 am »
0
man i'm slow, that's less than a second (or just over a second if you take the high end and add the 0.3 for HT) off my FAT PR.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Mutumbo000

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Re: Party's Over!
« Reply #55 on: November 29, 2015, 09:20:03 pm »
0
man i'm slow, that's less than a second (or just over a second if you take the high end and add the 0.3 for HT) off my FAT PR.

I’m slow myself at the moment as well.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

T0ddday

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Re: Party's Over!
« Reply #56 on: November 30, 2015, 05:46:38 am »
0
man i'm slow, that's less than a second (or just over a second if you take the high end and add the 0.3 for HT) off my FAT PR.

What was your fat pr?  Your 60m was no greater than 8 when i trained w you, so im giessing no worse than 12.5 unless you had a bad race...

A second is a lot!

T0ddday

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Re: Party's Over!
« Reply #57 on: November 30, 2015, 05:47:36 am »
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90kg.  And still not THAT slow in practice... do this right and you might get the benefits of hypergravity?

T0ddday

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Re: Party's Over!
« Reply #58 on: November 30, 2015, 05:50:24 am »
+1
sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

I can jump pretty high and run decently fast in short distances despite a full 24 hour fast the day before... i figure being 10bs less or so makes up for the lack of cals...

But i absolutely cant squat...  if i feed heavy the day before vs fast my squat can vary by easily 50lbs... other lifts suffer but not nearly like squat...  have you experienced this?  Any idea why?

Mutumbo000

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Re: Party's Over!
« Reply #59 on: November 30, 2015, 06:58:39 am »
0
90kg.  And still not THAT slow in practice... do this right and you might get the benefits of hypergravity?

I looked up hypergravity but it went over my head :-[
I'm just going to keep losing weight/fat and the results will come.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...