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Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on Today at 05:35:22 pm »
Yest just meditation, ended up doing 20m and 40m when i got home as i had serious insomnia and kept moving my alarm back to try compensate. + cycle commute

Meditation 1hr30 wandering mind

Run 10.6km 5.44/km pace. - super difficult going due to stoem, lots of flood water about and at one point my narrow trail was completely flooded by a large fast flowing river so i had to turn back lol.

After (quick hot shower to warm up again lol)
Chin up 3 x 10
Feet push up 3 x 20

Easy yoga 30m

Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on Today at 05:22:35 pm »
Still training. Have been super busy so not logging sessions right now.

Also back on the cold showers. Aiming for 5 mins morning and night which has been on track the last couple of days.

Also doing a hard cut till the end of Jan. PSMF style. Training is going to be more volume than anything. I'm 96kg today and want to be 90 in 10 days time  :headbang:
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« Last post by adarqui on Today at 11:14:52 am »
morgan wallen all day everyday, for the last 2 weeks

love this one.. silverado for sale:

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live perf:

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Progress Journals & Experimental Routines / Re: Party's Over!
« Last post by Mutumbo000 on Today at 07:15:04 am »
I've finally gone back to the gym after 2 months. Like I said in my previous posts I just lost motivation and been on holidays from work and catching up with old friends and drinking too much etc.

BW- 91.4 not bad considering I haven't been doing any exercise and drinking copious amounts of beer. Even though it will fuck up my goal of getting a 3 plate bench I'm keen to cut down to around 80kg. The good thing about being on holidays was I had a lot of healthy home cooked meals e.g. typical meal was seasoned chicken breast with vegetables. Being back at work is good for me though as I need the routine and it keeps me busy.

102.5x3 easy I could've done more reps
92.5x5 for 3 sets

Incline DB Bench-

Push Ups-

Main goals atm are just to start getting back into the gym consistently, eat clean during the weekdays and limit the beers to once or twice a week maximum on weekends only.
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 06:47:48 am »

slept like 1 hour. fuck.



decent but not strong.

5 sets of pullup variation, full dips, ssbar squats.
Progress Journals & Experimental Routines / Re: fooz's Progress Log
« Last post by fooz on Today at 06:34:29 am »
22:00 @ 20/01/2021

Went for a shootaround earlier today, which ended up becoming a pickup game (it's hard to find a hoop to get shots up) because there were too many people around. I couldn't get anything going today. When my drive was shut down I couldn't capitalise on the open space with my jumper.  I don't want to make any excuses, and I have to put in more time on developing a serviceable shot.


19:30 @ 20/01/2021 (T)

The 1-Hand Form Shooting Drill

left to right around the charge circle

1. 7/10, 0/3, 0/3


I want to get up eary tomorrow and get some shots up at the gym, as well as put in some work on my dribbling & ballhandling. Here's the plan:

- Maravich Series before moving on to dribbling warm ups

- 1-hand form shooting drill (50 shots)

- Situational ball handling drills

- 1-hand form shooting drill (50 shots)


*Edit: formatting

Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on Today at 04:16:21 am »
19 January

"VO2 max" workout

1K warmup
SPRINT 6x800m / 3.5 minutes walking recovery
1.5K cool down

Total 8.5K @ 58:21

Target pace is around 4:30 for flat course / 4:55 for this default up and down course i am using.

I got 4:32 / 4:25 / 4:52 / 4:43 / 4:50 / 4:39 , all those were buffered, nice!

This VO2max workout suggests bigger breaks , 4 to 6 minutes slow jog , something like 1:1 run/rest time. I will try this next time, should be able to push more.

Also this was done at 0 Celsius degrees (32F) with strong wind, feels like was -4 , ( 25F ).
Progress Journals & Experimental Routines / Re: fooz's Progress Log
« Last post by fooz on Today at 03:02:33 am »
18:51 @ 20/01/2021

I've decided to rework all my fundamentals in order to become a better basketball player. I know some of the stuff is pretty basic and I will be gradually increasing the difficulty of my workouts. I will be referring to the following resources to work on my dribbling and ball handling:

Maravich Series:

*A series of drills that can be completed in 3 to 5 minutes. This is a good starting point.


9 Tips To Improve Your Dribbling & Ball Handling (taken from Breakthrough Basketball)

1. Dribble the ball hard. The more time the ball spends in your hand, the more control you have of the ball. The harder you dribble, the quicker it gets back in your hand.

2. Head up at all times. Look at the rim or a spot on the wall during all practice.

3. Use your finger tips to control the ball, not your palm.

4. Use your imagination. Picture when and how you would use each of the dribbles.

5. Teach mentality. There is too much dribbling for no reason in our game today. I like to teach that the primary purpose for putting the ball on the floor is to get a lay-up. If you don't have an opportunity, don't put it on the floor.

6. Basketball is a game of length. Work on lengthening the dribble. Work to get your opportunities with 1 dribble. You don't beat defenses with your dribble. You beat people with your feet; you SEPARATE from your defense with the dribble.

7. Basketball is also a game of angles. Try to move in straight lines. Whenever you make an "East-West" move (something that takes you toward the sideline), re-capture a "North-South" path (direct line to the basket) as quickly as possible.

8. Don't do things in 2 dribbles that you can do in 1.

9. Practice outside your comfort zone. Experiment; go faster than you are used to, use your imagination. When working on new skills, don't be concerned with losing the ball. Just pick it up and do it again. If you practice only things that are comfortable, then you will never improve.


*Edit: typo
Progress Journals & Experimental Routines / Re: fooz's Progress Log
« Last post by fooz on January 19, 2021, 11:32:14 pm »
09:30 @ 19/01/2021 (AFR)



Workout A

Squat: 4 x 8

HC70, Hammer Strength - wooden platform power rack [6/13]

20kg x 6
40kg x 4
45kg x 8 (3m)
50kg x 8 (3m)
50kg x 8 (3m) - back curving, trouble sitting back
45kg x 8 (3m) - better, slight lean with torso, neutral, knees out, chest up, feel it in hamstrings

*I'm thinking of adding in supplementary work such as box squats to help improve my form.

Explosive Squat: 2 x 5

HC70, Hammer Strength - wooden platform power rack [6/13]

25kg x 5 (3m)
25kg x 5 (3m)

Leg curl: 4 x 8

HC70, Hammer Strength - prone leg curl machine [CM]

46kg x 8 (3m)
53kg x 8 (3m) - slight pause at top, fast eccentric, power them out
53kg x 7 (3m) - could not complete last rep
46kg x 8 (3m)

*Pushed myself and went up to 53kg. Without relying on the momentum of the machine (pause at top and bottom) I was able to hit 8 reps on my second set

Calf raise: 4 x 20

HC70, Hammer Strength [5]

15kg x 20 (3m)
15kg x 20 (3m) - slightly longer pause
15kg x 20 (3m) - 1s pause now
15kg x 20 (done)

*How long should I be pausing? Should I hold the stretch on the final rep?

Overall a pretty good session. Something I've been thinking about is varying the intensity from set to set of a particular exercise. What can I do to push myself and overload my workouts if I'm not increasing the weight each week. How can I keep improving? For now, I'm more or less sticking to prescribed set and rep ranges and focusing on performing the exercises with maximum intensity and focus. If I am able to hit the required number of repetitions (with good form) then I increase the weight.


77.2kg post workout on gym scales + shoes


17:30 @ 19/01/2021 (UFCR)



Warm-up & dynamic stretching routine

*Dynamic lunges + 5 (forward, side to side)

1-legged ricochet jump (on stairs or low box): 3 x 15

HC70, 8" - 2 everfit stacks

15L (2m) - more rhythm
15R (2m)
15L (2m)
15R (2m) - powerful off ground, get air time
15L (2m) - weak set, tough adjustment to maintain rhythm on higher block
15R (2m) - much better with right, jumping back with a cleaner landing, not too close to block

Standing broad jump: 3 x 5

HC70, gym floor

5 (2m)
5 (2m)
5 (2m)

1,2,3 jump: 3 sets (4 jumps per leg each set)

HC70, gym floor

4L/4R (2m) - more power, more rhythm
4L/4R (2m)
4L/4R (2m)
4L/4R (2m)

Rim jumps: 3 x 6

HC70, bridge ladder [2]

6 (2m)
6 (2m)
6 (2m)

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 3 x 5

HC70, 30" onto gym floor

Alternating step-off leg:

5 (2m)
5 (2m)
5 (2m)

*Test vertical and readjust box before next workout

Jump squats with pause (pause in 1/2 squat position prior to each jump): 3 x 10

HC70, hands behind head - gym floor

10 (2m)
10 (2m)
10 (done)


77.0kg at home
Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on January 19, 2021, 10:10:10 pm »
Tue (19/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 100kg

Bike 20 mins @ 12 difficulty

Dont usually log bike rides but i bumped the difficulty up to 12 from 11. A couple of months ago i was using 9, so i've made some considerable progress. But interestingly my HR still didn't go over 150bpm, which i thought might happen with the bump from 11. Will try make 12 the new normal from here on. I think running and also strength training has made me better at bike, which was surprising, because i used to make a meal out of level 10 in the past and now i can maintain 12 for 30 minutes.
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