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Progress Journals & Experimental Routines / Re: Southpaws log
« Last post by Southpaw on Today at 04:36:00 am »
friday july 20
start 2:06 AM
6.12 miles in 1 hour and three minutes

havent done anything physically since i ran in that 5k so almost a week.  just been going through some mental stuff where everything feels pointless.  other than when i go to work havent been motivated to do anything at all.  have intentions of running but never the motivation to actually get up and do it. finally got the will to do it today. feels really good after was an easy run but my legs got tired and my feet hurt.  not sure if the running itself has me feeling better or the since of accomplishment of actually doing something or what lol. planned on just doing 5 and doing my normal easy run route but right after i got started i decided to modify the route and go a little.  I know consistency is key thats how i became a good boxer.  not naturally athletic but over time and consistency i got it all down til it was second nature.  I know if i am ever gonna be a good runner or anything else ever again in life for that matter gotta just toughen up and get consistent and motivated
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on Today at 04:05:53 am »
20/07/18
1.2
3pm

Shoulder rotations
Walking pike
Open body hang
Squat & rotate
Lateral split hold

A. Snatch technique work 10 min (High hang full to max)- high hang muscle snatch x 3, power snatch x 3, ohs x 3, snatch x 3
B. Clean and jerk technique work 5 min- clean and jerk- bar x 3, 40 x 3, 60 x 1, 1

C. Front Squat - 2 reps every minute at 70% for 5 sets total- 80 x 2 x 5
D. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 120 x 1 x 5
E. Standing press - 2 reps every minute at 70% for 5 sets total- 40 x 2 x 5

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with- 6kg x 5, 5
Hang 60-180 seconds 1-2 arm unbroken.- 30s x 2

Gymnastics work -
F1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- wall kick ups x 5, 5
F2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- pike pull through x 5 x 2
F3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 5s x 3

E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 2x10 each side

Time was an issue. Good session though.
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Basketball / Re: NBA 2018 - 2019 Season
« Last post by adarqui on Today at 12:33:25 am »
can't believe raps gave up DeRozan for Kawhi..

such a weird trade. DeRozan seemed like a TOR-lifer, and I mean he definitely seemed worthy of it. He always showed up in the playoffs for raps as well.

Kawhi will be out of there after next year.. wtf?

awful trade.

This is definitely the weirdest move I've seen anyone make. Just did not make sense.

yup. I was "dumbfounded".. :f

Quote
I do think that once he gets over the initial shock, DeRozan should be happy to play under Pop. As someone who regularly struggles on the big stage this could be a good move for him. The downside is that he's now in the West with Lebron haha

right but that's the thing... no more LEBRON in the East.. and they trade him now? what? they have a chance to finally get out of the playoffs in the East (though philly is strong) and onto the NBA finals, and they trade him now? wtf? and the trade doesn't actually make their team better, nor does it set them up for the future (afaics). just an absolute garbage move IMHO.

this is a great reason why I support athletes, not teams and the team owners/management :D
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Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« Last post by adarqui on Today at 12:33:17 am »
cool. dunk hype.

?taken-by=dexton4
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 12:13:00 am »
race day!





07/19/2018

bw = 146
- heavy!
bw before bed last night = ?
soreness = none
aches/injuries = none
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, slightly clicky
morning calf flexibility = loose, moderately thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 10

wakeup = 09:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 41
HR high: 180's?

log:
08:00 AM: food: rxbar, water
10:00 AM: food: 3 x grapefruit, beet juice, water
12:30 PM: food: rxbar, water
03:00 PM: food: turkey & cheese sandwich from publix (boreshead), organic chocolate protein drink, a few chocolates, water
05:00 PM: food: rxbar, water
06:15 PM: food: still hungry wtf? rxbar, water
07:00 PM: race: Levis JCC 5k: 6 OA, 2 AG @ 18:24 - legs felt great, but didn't have much fight in me // wimped out @ 1km (3:15), wrecked at 1 mi // kicked somewhat at the end at least
07:30 PM: post-race food, bunch of small stuff, water
09:00 PM: food: kilwins: cookies & cream milkshake with whipped cream
10:00 PM: some light stretching (left calf feeling a little odd)
11:00 PM: lots of water

race: Levis JCC 5k: 6 OA, 2 AG @ 18:24 - legs felt great, but didn't have much fight in me // wimped out @ 1km (3:15), wrecked at 1 mi // kicked somewhat at the end at least
- https://www.strava.com/activities/1714330748
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=236
- https://www.endomondo.com/users/26420622/workouts/1161409091
- 6 OA / 2 AG
- first 1km @ 3:15 (5:13 min/mi pace)
- first mile, 5:25
- next 2: dead
- last 0.1: 4:5X pace

hehe.

Legs felt really good. HR was high during w/u, felt off there. HR was pretty high during the race also. Anyway tried to stick to top 2 but once they started separating, i didn't try hard enough to stick, then i pretty much tanked.

whatever. all good.



^^ HR just so high, really felt it pounding (high hr) during warmups, felt way off. bleh.
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damn that sux. you got lucky tho.

don't do anything dumb with it, keep it safe.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on July 19, 2018, 09:15:34 pm »
AM temp/hr/bw: _/_/81.8
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25)
Weight Vest: 6()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

Training day. Supposed to be 'heavy' but considering i failed a warmup on rep 1 i have no expectations about what i'll be capable of. But thinking of starting sprints today.
Training:
BS 3x120(p0), 1x132.5, 1x125
Paused BS 5x100, 5x102.5, 5x107.5, 5x105, 5x102.5, 5x107.5B
OHP 6x2x60
Chinup 3x16(100.5), 3x12(96.5), 4x8(92.5)
DB OHP 8x20 and curls


Notes:
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on July 19, 2018, 09:06:51 pm »
18/07/18
Played netball with the wife and friends. The usual stuff of being a basketball player playing netball. #funtimes


19/07/18
1.1

Skip, singles for speed, maximum repetitions without an error
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Snatch technique work 10 min (High hang full to max)- 5 rep bar complex- DL, high pull, panda pull, power snatch, OHS
B. Clean and jerk technique work 5 min- power clean and jerk- 3x3@40kg

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 80 x 2 x 3
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 120 x 1 x 3
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40 x 2 x 3

Assistance work - 20 minutes 3-6 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 8kg x 10, 10
F2. Lying tricep extensions x10 - 4/0/1- 8kg x 10, 10
F3. Push-ups x10-20- bw x 10, 10
F4. Close hand chin-ups X full + X top half only- 3/3, 3/3
F5. Calf raises - x50 reps- 25 each leg x 2
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Basketball / Re: NBA 2018 - 2019 Season
« Last post by Coges on July 19, 2018, 08:40:26 pm »
can't believe raps gave up DeRozan for Kawhi..

such a weird trade. DeRozan seemed like a TOR-lifer, and I mean he definitely seemed worthy of it. He always showed up in the playoffs for raps as well.

Kawhi will be out of there after next year.. wtf?

awful trade.

This is definitely the weirdest move I've seen anyone make. Just did not make sense.

I do think that once he gets over the initial shock, DeRozan should be happy to play under Pop. As someone who regularly struggles on the big stage this could be a good move for him. The downside is that he's now in the West with Lebron haha
10
this has NEVER happened.... all of a sudden thank goodness before i was descending, i felt this back spams on mid back, i was wearing a lowerback brace as support and tummy tucker usually.....

almost like a muscle cramp and i had to immediately rack up than it kept cramping for the next few hours even now if i try to straighten my back and not slouch there is some pain like the cramp won't go away.....

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