Author Topic: Two Hands Two Feet  (Read 115221 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1800 on: February 06, 2019, 05:52:27 pm »
+2
06/02/19

6pm
Calf Raises- sets of 5
+10, +15, +15, +20, +20
Split Squat- sets of 5- front foot elevated 2"
bw, +12, +20, +30, +45

9.45pm
Netball game. Aside from being unfit the body felt great throughout this game. Jumps are easy as is cutting back forth. Only 3 more games left and the team will fold which is kind of nice but sad at the same time as it's a social team and good to catch up with them.

07/02/19
On a daily tracking note. I am daily tracking but just not daily logging it. Weight is down to 90.6 as of this morning. I loaded on creatine in the last week too which is nice. Need to move past looking in the mirror for the next little while though as I'm already starting to look smaller haha. Food intake has been great. Eating more fish, more veggies. Only refined sugar I've had is my nephew's birthday cake from last Saturday night and I only had one piece. It's been surprisingly easy to do. No alcohol either. Sleep is ok but I'm focusing on food this week and will work on the sleep as I go. Chinese is getting back on track too. The change from Canto to Mando took a couple of days to arrange but I have all the study material I need for the next year so I'm set to go.

No training today as I'm all over the place for work but will do today's session tomorrow and Friday's session on Saturday as I have the last couple of weeks.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1801 on: February 10, 2019, 06:24:26 pm »
+1
08/02/19

Circuit 1-
RDL- bar x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10
Leg Raises- bw x 5, 5, 5, 5, 5
QL Raise each side- bw x 10, 5 x 10, 10 x 10, 15 x 10, 15 x 10

Circuit 2-
Incline DB Pullover- 5kg x 10, 10, 10
Trap 3 Raise- 5kg DBs x 10, 7, 10


09/02/19

Tank 3 +120kg- 50m x 5
Full ROM Squats- sets of 20- bw, +6, +10, +12, +20
SL Back Ext- 5 reps each leg- bw, +9, +18, +20, +25


10/02/19

Ball game. Slowly getting back into it. Got to the line for free throws a heap and my shooting form is slowly coming back. Last 2 were perfect. Had a clear lane for a dunk attempt and didn't even try. Got the ball on the wing and blew by my guy for an open layup. Could have easily gone up and definitely had the juice in the legs. Then again you play how you practice and I haven't practiced at all haha. Going to get to the courts this week for some of that.


11/02/19

Backward Sled (tank- setting 3) + 130kg - 30m x 5
Poliquin Step Up- 15 reps per side- bw, +20, +40, +50, +60 (used a 25kg plate as the box and a support arm to elevate my heel)

Sissy Squats to box- bw x 5, 5, 5 (used aerobics box with 2 feet for height)
2 arm hangs- 30s x 3

Single Leg Seated Tib Raise- 16kg x 5, 5, 5 each side
Ext rotation- 6kg x 10, 10, 10 each side

10 mins stretching.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1802 on: February 10, 2019, 09:21:00 pm »
+2
Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1803 on: February 11, 2019, 01:18:34 pm »
+1
Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.

that's awesome to hear.

feels great to eat like that, and no alcohol is awesome. keep it up! :highfive:

Coges

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Re: Two Hands Two Feet
« Reply #1804 on: February 11, 2019, 11:18:01 pm »
+1
Discipline Update-
Food is going great. Have never eaten better in my life. Tons of veggies and good meat. Going really well. On day 9 of no refined sugar. Haven't had any junk food at all. No alcohol in that time either. Sleep is getting better. Chinese is getting there too.

that's awesome to hear.

feels great to eat like that, and no alcohol is awesome. keep it up! :highfive:

Could not agree more. We've practically been low carbish without even realising and I'm not getting the general symptoms that I've had before when I've tried that.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1805 on: February 11, 2019, 11:21:44 pm »
+1
12/02/19

Seated GM- Bar x 10, 30 x 10, 40 x 10, 45 x 10, 50 x 10\
Straddle L-sit- 10s x 5
Ring Rows- bw x 8, 8, 8, 8, 8

NG Incline DB Press- 3 x 10 @ 20kg DBs
SL Calf Raise- 3 x 5 @ 20kg (slow tempo all round)

Done.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1806 on: February 13, 2019, 05:57:40 pm »
+1
Didn't train yesterday but played the obligatory mixed netball game. As much as I like catching up with my friends it's a shit of a game. The girls take full advantage of playing against blokes and push, shove and even hit you and there's nothing you can do about it. A girl pushed the ball into my face last night and I got called for contact. Think the infamous Kobe fake out but if if Barnes had made contact. Only two games left though and we're done. Anyway, after the game I did five jumps and all were over 30". The highest may have been around 32-33". Still need to get down and measure and film some jumps. Will try and do that tomorrow or Friday.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1807 on: February 14, 2019, 05:58:56 pm »
+2
Didn't get to the gym yesterday. Did do hapkido last night though. Good class. Also in more exciting news our hapkido club has struck a deal with my son's gymnastics club to share some space. Means I'll be able to train a lot more and with better facilities. Cannot wait.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1808 on: February 17, 2019, 06:11:51 pm »
+2
Missed the last three workouts of last week. Not great but I still played netball and did Hapkido so it wasn't like I sat on my ass doing nothing.

Played ball yesterday. 62-7. Our way lol. It was a train wreck of a game. The other team had two brothers who took at least 20 3's between then with most being from the "NBA" 3 point line. Half of them were step backs too. They hit 1 between them. In the end we didn't even bother defending them they were that far out. I felt sorry for their team mates. Especially one guy who was my height and had decent skills but just never got the ball. I also felt sorry for another of their players who ran into me as I made a cut. My shoulder made contact with his jaw and I felt it snap like I threw a nasty hook. Poor guy was probably 20-30kgs lighter than me too. He was ok and we had a good chat after the game. I had a couple of pre game dunks but no real opportunities in game. Aside from the alley that my teammate threw me with a couple of minutes left. Legit no legs that late in the game.

18/02/19

5am training

Reverse sled drag- 60m x 5
Peterson Step Up- bar x 15, 25 x 15, 30 x 15, 35 x 15, 40 x 15

Seated Calf Raise- 3 x 10 @+40

Seated DB Ext rotation- 5 x 10, 6 x 10, 7 x 10
Seated Tib Raise- 3 x 10 @ 15

Done. Stretch later tonight.

*Edit- Forgot to mention I went to the park yesterday morning with my kids and shot around for a while. Trying to focus on a few key items for my shot and it was going well. I ended up (internally anyway) feeling like I had a Klay type action. This actually then made it really easy to mimic his action instead of focusing on correcting my form and the shots started dropping. Was a really strange phenomenon and not sure if anyone else has done this. He has a really distinctive shot and maybe that's why it was easier to mimic it. What's more is I hit a few fade aways yesterday during the game and that same feeling was present. Hit a few mid ranges jumpers in practice too which was promising.
« Last Edit: February 17, 2019, 09:35:11 pm by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1809 on: February 18, 2019, 06:42:34 pm »
+1
18/02/19

PM stretching-
90s wall piriformis each side/90s wall middle split x 3

90s pigeon pose each side/90s pancake x 3

Couch stretch - 5 mins each side

Took about 45 mins total but it was late and I was switching between reading and watching Rambo for the first two then having a game of Fortnite during couch stretch. Good times.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1810 on: February 19, 2019, 05:20:21 pm »
+1
19/02/19

5pm

Head 2 toe- 3 x 60 each leg
30 on last set each leg- decent upper calf discomfort

RDL- x 10, 40 x 10, 50 x 10, 60 x 15
Floor L-Sit- Single leg compression- 10-20s each leg x 4
Ring Chins- bw x 5, 5, 4, 6

Couch Stretch- 60 pulses each leg x 3

7pm
Hapkido class. Two instructors sick and another injured put me running the class. Forgot half my Korean terms but was an otherwise good class. Didn't get the same level of training I would normally get but was good to stretch the brain and have to think about things a bit more.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1811 on: February 20, 2019, 05:41:30 pm »
+1
20/02/19

5pm

SL Calf Raise- Sets of 5- bw, +20, +35, +35, +35, +35, +35, +35
Split Squat- sets of 3 with 4s pause at bottom- bw, +10, +15, +25, +35, +40, +45, +45

Cross Bench Pullover- got 1 set in and had a kitchen emergency. The local supermarket had included a couple of flies when they wrapped our chicken and I was nominated to deal with it.

9pm

Wall Piriformis- 3 x 90s each side
Wall Middle Split- 3 x 90s

Pigeon Pose- 3 x 90s each side
Pancake- 3 x 90s

Couch Stretch- 2.5mins per side
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

gukl

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Re: Two Hands Two Feet
« Reply #1812 on: February 21, 2019, 02:18:11 am »
+2
I see you're playing mixed netball! It's fun isnt it? I used to play at uni. It was mostly netball girls and rugby guys. Where abouts do you play? How advantageous do you find the ability to jump? I dunked once or twice... Nobody seemed clear whether that was allowed? Lol Also totally get you mean about the violence from the females hahaha

Coges

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Re: Two Hands Two Feet
« Reply #1813 on: February 24, 2019, 05:10:41 pm »
0
I see you're playing mixed netball! It's fun isnt it? I used to play at uni. It was mostly netball girls and rugby guys. Where abouts do you play? How advantageous do you find the ability to jump? I dunked once or twice... Nobody seemed clear whether that was allowed? Lol Also totally get you mean about the violence from the females hahaha

Fun is one way to put it haha. I play just at a local league near me in Pakenham. Mainly gym rats/football players and girls who grew up playing. Some of the girls are unbelievable. Especially the shooters. I get hilarious reactions when I jump. People first comment how tall I am and how long my arms are and then tell me how high I can jump (which isn't even that high). In our league you can dunk but I've played in other leagues where no dunking is allowed. Not even jumping when you shoot. You can also goal tend in our league which I've done once.
Yeah man the women are full on. Couple of weeks back a girl was getting annoyed I kept intercepting the passes. As I jumped in front of her she legit pushed me in the lower back almost turning me upside down mid air. It was a ridiculous act and I would hate to think what would happen if a guy did that to a girl.
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1814 on: February 24, 2019, 05:20:52 pm »
0
Keep running into a wall late in the week. Didn't train Thursday due to work commitments and Friday and Saturday I just fell off the face of the earth.

Had a ball game yesterday. Was an interesting game. The other team weren't that competitive but they had a guy who would have been 6'5. He was a decent player but just like the rest of the team he wanted to shoot 3's most of the game. I played ok. Some decent offence and a couple of blocks. Need to be fitter though.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky