Author Topic: Scooby 2011 Journal  (Read 363329 times)

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Raptor

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Re: Scooby 2011 Journal
« Reply #330 on: August 09, 2013, 06:25:57 am »
0
What is your calf strength? Watching the video, by the way you put your feet on the ground, it looks like you have "heavy" feet to me.

How much can you calf raise with good form, slow tempo for 15 reps?

LBSS

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Re: Scooby 2011 Journal
« Reply #331 on: August 09, 2013, 09:57:16 am »
0
great post scooby. and congrats on the 373!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

scoobychau

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Re: Scooby 2011 Journal
« Reply #332 on: August 23, 2013, 06:16:14 am »
-1
130812 Anal Grape take It easy Squat
For the pass few week, I train my ball skin and practice Jump technique whenever the is no rain regardless of the heat.  Skipping lunch I drink skim milk powder mixed to give me protein and i weight train every day.  I guess my stomach is not use to the powder shit, and I have to go to Poo like every time finish my drink, nothing too serious and it come out easy lol.
May be this is the reason for the Grape....  And I researched a little online and found out it is common among body builder who eat alot to gain weight.  Also I read that once u got it, u have to be-careful with squat. 

Anyway... I still went to squat today but did not do crazy heavy stuff.
45lbs ....1x5
90lbs ....1x8
160lbs ....2x5  Wide stance for fun (Grape attack lol)
180lbs ....1x4(Wide)
191lbs ....x4(wide)
271lbs ....2x3 (Wide)
271lbs ....1x5 (Narrow)
271lbs ....1x10 (Narrow! TOUGH!)


130813 The usual Upper Circuit

150813 Dear Lift Day
45lbs ....1x8 RomanianD
111lbs ....3x6 Hang C
135lbs ....1x4 Hang C
157lbs ....1x3 Hang C
201lbs ....1x1 Hang C (video Caped... possible  :personal-record:)
201lbs ....1x6 DeadL
223lbs ....1x5 DeadL
254lbs ....1x3 DeadL
291lbs ....1x3 DeadL
341lbs ....1x2 DeadL


130819 Upper and Core Day
Upper circuit x 3

Plank with 33lbs 1x60sec
Plank with 55lbs 1x60sec
Superman 2x15
SuperHeel 33lbs 1x15
SuperHeel 55lbs 1x15
Cobra 2x15
Sice Plank 33lbs 2x45sec
Walk Plank 2x10


130820 Squat Day
45lbs ....1x10
111lbs ....1x6 HangC
131lbs ....1x5 HangC
155lbs ....1x5 HangC
201lbs ....1x4 PSquat
245lbs ....1x3 PSquat
267lbs ....1x3 Normal Squat
311lbs ....1x2 Normal Squat
357lbs ....1x1 Normal Squat
401lbs ....1x0.5 Failed (video Caped)


130821 Upper and Core Day
Felt very tire today..... so only did 3 round of upper and Done all the Core exercise without any weight.
Doing the core without added load seems to be quite easy now.  Improvement felt.

130822 Dead Lift day
89lbs ....1x6 HangC
111lbs ....1x4 HangC
131lbs ....1x4 HangC
155lbs ....1x4 HangC
177lbs ....1x2.5 HangC
181lbs ....1x6 DeadL
199lbs ....1x6 DeadL
243lbs ....1x5 DeadL
259lbs ....1x4 DeadL
303lbs ....1x4 DeadL

BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

vag

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Re: Scooby 2011 Journal
« Reply #333 on: August 23, 2013, 06:44:21 am »
0
That milk thing... it is not about 'bodybuilders trying to eat a lot', it is most probably lactose intolerance: http://en.wikipedia.org/wiki/Lactose_intolerance

Take a closer look at it, because all that milk is not actually digested, so the nutrients you thought you are getting are actually feeding the fish...
« Last Edit: August 23, 2013, 06:47:07 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Scooby 2011 Journal
« Reply #334 on: August 23, 2013, 07:05:11 am »
0
Yeah you can take in lactase, or wait for the body to adapt by keeping up with milk everyday.

Rix

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Re: Scooby 2011 Journal
« Reply #335 on: August 23, 2013, 10:20:36 pm »
0
130812 Anal Grape take It easy Squat
For the pass few week, I train my ball skin and practice Jump technique whenever the is no rain regardless of the heat.  Skipping lunch I drink skim milk powder mixed to give me protein and i weight train every day.  I guess my stomach is not use to the powder shit, and I have to go to Poo like every time finish my drink, nothing too serious and it come out easy lol.
May be this is the reason for the Grape....  And I researched a little online and found out it is common among body builder who eat alot to gain weight.  Also I read that once u got it, u have to be-careful with squat. 

Anyway... I still went to squat today but did not do crazy heavy stuff.
45lbs ....1x5
90lbs ....1x8
160lbs ....2x5  Wide stance for fun (Grape attack lol)
180lbs ....1x4(Wide)
191lbs ....x4(wide)
271lbs ....2x3 (Wide)
271lbs ....1x5 (Narrow)
271lbs ....1x10 (Narrow! TOUGH!)


130813 The usual Upper Circuit

150813 Dear Lift Day
45lbs ....1x8 RomanianD
111lbs ....3x6 Hang C
135lbs ....1x4 Hang C
157lbs ....1x3 Hang C
201lbs ....1x1 Hang C (video Caped... possible  :personal-record:)
201lbs ....1x6 DeadL
223lbs ....1x5 DeadL
254lbs ....1x3 DeadL
291lbs ....1x3 DeadL
341lbs ....1x2 DeadL


130819 Upper and Core Day
Upper circuit x 3

Plank with 33lbs 1x60sec
Plank with 55lbs 1x60sec
Superman 2x15
SuperHeel 33lbs 1x15
SuperHeel 55lbs 1x15
Cobra 2x15
Sice Plank 33lbs 2x45sec
Walk Plank 2x10


130820 Squat Day
45lbs ....1x10
111lbs ....1x6 HangC
131lbs ....1x5 HangC
155lbs ....1x5 HangC
201lbs ....1x4 PSquat
245lbs ....1x3 PSquat
267lbs ....1x3 Normal Squat
311lbs ....1x2 Normal Squat
357lbs ....1x1 Normal Squat
401lbs ....1x0.5 Failed (video Caped)


130821 Upper and Core Day
Felt very tire today..... so only did 3 round of upper and Done all the Core exercise without any weight.
Doing the core without added load seems to be quite easy now.  Improvement felt.

130822 Dead Lift day
89lbs ....1x6 HangC
111lbs ....1x4 HangC
131lbs ....1x4 HangC
155lbs ....1x4 HangC
177lbs ....1x2.5 HangC
181lbs ....1x6 DeadL
199lbs ....1x6 DeadL
243lbs ....1x5 DeadL
259lbs ....1x4 DeadL
303lbs ....1x4 DeadL


What is going on here...what does Grape mean? And you trained your ball skin?

scoobychau

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Re: Scooby 2011 Journal
« Reply #336 on: August 25, 2013, 09:36:58 pm »
0
Grape aka Hemorrhoids ....
and I never had lactose intolerance, I use to drink milk everyday, but never milk powder...

and U are right on , Ball skill, not ball skin

 :trollface:
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #337 on: August 28, 2013, 04:22:57 am »
0
130826 Upper Circuit Mixed with Core

2 rounds of Upper body and back up with a Core Drill and conclude with final round of upper body circuit.

(Did the core exercise without weight.)


130827 15 min Squat session... Wat the hack
45lbs....1x8
135lbs....1x3
201lbs....1x6 PSquat
245lbs....1x3 PSquat
271lbs....1x3 PSquat
315lbs....1x2 NS
335lbs....1x1 NS
381lbs.... Failed (the safety rack set too high, and the bar hit it at the bottom messing up the lift) video Capped
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #338 on: September 04, 2013, 03:51:42 am »
0
130902 Upper Circuit Mixed with Core
Circuit, Core, Circuit, Core, Circuit
Plank @ 33lbs
Superman
Super heel push at 66lbs
Cobra
Side plank at 33lbs
Walk Plank

Due to Raining in the middle of lunch basketball training, I went to eat fried rice for lunch, fatty junky food. I tell myself that i need to break some PR today with this junk in my stomach.

130903 Squat Day
Squat
45lbs 1x10
95lbs 1x6 Hangclean
135lbs 1x5 Hangclean
157lbs 1x4 Hangclean
177lbs 1x3 Hangclean
185lbs 1x2 Hangclean
215lbs 2x1 Failed both Hangclean PR attempt

255lbs 1x3 PSquat
271lbs 2x2 PSquat
321lbs 1x1 PSquat
341lbs 1x1 PSquat
363lbs 1x1 PSquat
384lbs 2x1 Failed PR attempt


Failed both PR attempt, too greedy... I should add little by little instead.
« Last Edit: September 06, 2013, 12:20:28 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #339 on: September 06, 2013, 02:55:31 am »
0
130904 Upper +Core mix up (not weight added)
Attempt to do Dragon Flag once.

130905 Hang Clean Dlift 30 min rush (not weight added)
45lbs 1x8 HC
95lbs 1x6 HC
111lbs 1x4 HC
133lbs 1x4 HC
161lbs 1x3 HC
183lbs 1x1.5 HC
183lbs 1x1 HC
183lbs 3x0.5 HC

273lbs 2x4 Deadlift.


130906 Electric Shock pain at the leg!!!!!!!!!!!!!!!!!
Electric SHOCK ATTACK on my left leg Knee up to thigh. Felt like some sort of nerve attack.  Starting last week, I have been experiencing some sudden electric Shock attack feeling on my left leg.  It comes with no warning... some time while sitting at the computer, some time during TV when I extend my leg on sofa.  It came all of the sudden, and it lasted for 2-3 sec only.  Unlike "charlie horse" which I can pin point the muscle and rub it... it felt like a cranked up Physio electric simulator machine with high current sending though my leg.  It used to attack me once a day or once every 2nd day only... but since yesterday, it has been shocking me much more.

3-4 times yesterday. And this morning 3 times already. 

I am worried, is this the end of my vertical training adventure started since 2006? 

I had already visit a General Doctor this morning, which he admit he have no idea what is going on. 
A refer letter is given to me for a visit to an orthopedic bone doctor who I will be visit in a few hours.

could it be the excessive Hang Clean I am doing? the continuous 1 rep max attempt in dead-lift & squat?
or the Skip Lunch & drink milk trying to lose weight get lean practice..
or the continuous bad sleeping pattern with me waking up at 3-4 am everyday for no reason...

I don know... I just know that i want to at least slam-dunk before I have to put an end to this long journey..
« Last Edit: September 06, 2013, 03:52:38 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

entropy

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Re: Scooby 2011 Journal
« Reply #340 on: September 06, 2013, 02:59:36 am »
0
It sounds like sciatica? Take it easy on the heavy DLs and squats. Make sure your form is perfect (=flat back no rounding) when you do them heavy. Btw I went thru and watched a lot of your videos on youtube the other day. You make nice well produced videos!
Goals: Cutting to 6-8% bodyfat

scoobychau

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Re: Scooby 2011 Journal
« Reply #341 on: September 10, 2013, 04:53:59 am »
0
130909 Update from last week Doctor visit

Got an x-ray and the orthopedic  doctor said, my L5 on my lower spine is a little close, but not serious, so an MRI is not required.
He suggested me to go physio and do some exercise.

After the weekend on Monday I went to physio, and 10 yoga poses are suggested.
1 Lie on back, bend knee, Turn L and R
2 Lie on back, Hug leg, push knee toward chest
3 Lie on back, Push Hip to sky (hip thrust), Extend 1 leg up, than the other
4 Lie on back, one leg extend, other leg bend and rotate to the opposite side, arm on Bend leg side hold on to bed (Twist of lower back)
5 Child pose, Child Pose with hand extend to left, and right
6 Cat Pose
7 Table Top Balance Pose (arm and opposite leg extended)
8 Snake Pose

Did it in the clinic, and shock attacked seems to be gone for the rest of the day.

Did it again the next day, and shock attacked never came back.

Lunch basket Jump training with no pain, and I seems to be getting constantly on the high side. So it is good.

I now Put a Big Tin Can on my back while sitting in office.  Crossing my finger!
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #342 on: September 30, 2013, 05:27:16 am »
0
130910 Squat day
45... 1x10 warm up
89... 1x6 HangClean
139.. 1x3 HangClean
159.. 1x3 HangClean
177.. 1x2 HangClean
227.. 1x6 Squat
293.. 1x4 Squat
317.. 1x3 Squat
337.. 1x1 Squat Easy
359.. 1x1 Squat Grind
401.. 1x1 Squat Fail


130916 Squat day
Body weight @ 178lbs
Lost the lifting Log sheet..
Hang Clean all the way to squat...
367.. 1x1 Squat Grind
385.. 1x1 Squat Fail 

130918 Deadlift day
45... 1x8 Hang Clean
89... 2x4 Hang Clean
111.. 3x4 Hang Clean
135.. 1x3 Squat
179.. 1x3 Squat
179.. 1x4 Deadlift
201.. 1x3 Deadlift
245.. 2x3 Deadlift
245.. 1x4 Deadlift


130923 Squat day
45...1x10 Hang Clean
45...1x10 Hang Clean
95...1x6 Hang Clean
115..1x4 Hang Clean
133..1x4 Hang Clean
155..1x3 Hang Clean
183..1x1 Hang Clean
183..1x4 P Squat
223..1x3 P Squat
273..1x2 P Squat
293..1x2 P Squat
343..1x2 N Squat
365..1 Fail

130924 Upperbody
3 round trips upper circuit
Added Plat incline sit-up.

130925 Squat day
45...1x10 Squat
45...1x10 HC
89...1x50 HC
111..1x5 HC
131..1x4 HC
142..1x3.5 HC
131..1x3 HC
   
135..1x6 Squat
185..1x5 Squat
205..1x4 Squat
225..1x4 Squat
251..1x3 Squat Fast
271..1x3 P Squat
291..1x2 P Squat
337..1x1 Squat Easy
359..1x1 Slow Grind up
359..1x0 Failed


This week, squat strength did not go up at all... max vert had not improved also.  However, I discovered I can two hand touch rim, as well use reac over the rim with my left hand. (I use to be able to do a LR plant right hand reach only)

As suggested from my Taiwan training buddy, he said I can not expect improvement weekly.  Improvement come every 3-4 weeks, and I should be having a week off every 3-4 weeks.   I might be over trained.  So I am consider taking the next week off...

« Last Edit: September 30, 2013, 05:31:02 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #343 on: October 03, 2013, 03:13:31 am »
+4
130930 Going to take this week off... I guess
Feeling over trained.
But Tuesday is a holiday.. I feel bad for not going to gym today (Monday)....
So I just went and did some light lift:

45lbs... Warm up squat
89lbs...2x6 Hang Clean
115lbs..1x6 HC
115lbs..1x3 HC
115lbs..1x10 Rom Dead
205lbs..3x8 Rom Dead

Incline sit-up with 25lbs.

131002 Upper circuit with 33lbs inclines situp
Took a long afternoon nap during holiday... but end up sleeping at 3:30 am at night.. how stupid can I be.  CNS will be busted with this kind of rest pattern... Anyway... I just go with the upper circuit today.



Result after 4 training sessions or so incline sit-up with weight.  Not too bad I suppose.
BW at 178lbs, the inaccurate BF Grip tester show 8.4% BF at 24.5BMI BW at 178lbs

however.. I am not jumping any higher....
May be I need to eat more so I can squat more like Kingfish..

366lbs @ 178lbs (2.05XBW) aren't enough...

I do feel over trained..
« Last Edit: October 03, 2013, 03:17:13 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Mikey

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Re: Scooby 2011 Journal
« Reply #344 on: October 03, 2013, 03:43:59 am »
0
Looking pretty lean! Nice arm veins!
"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...