Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on Today at 07:42:41 am »
18 September

VO2-max run

3.5K warmup
Sprint 4x800m / 3 minutes walking rest
1.5K cool down

Theoretical trget pace for the 800s is 4:24
I got 4:23 / 4:30 / 4:31 / 4:37

Splendid! Was the first 800s session since mid July, plus it was another hot and humid night. I would be perfectly fine with a 4:45 average, the 4:30 that i got is awesome.
2
Sunday 19th September 2021

Quads, hamstrings, glutes, erectors and calves still fairly sore, while biceps which I hit yesterday close to failure, aren't even sore...
Going to keep my Good mornings and SLDL at constant weight for a while till my body adapts to them being done 3 times a week.



bodyweight - without shoes = 85kg

BBall practise + jumps @ WLC Outdoor courts - 50 mins

1) 15 mins dribble and ball control drills
2) 15 or so 90% effort jumps/dunks against 8 feet netball rim
3) 3 series of low intensity 30 pogo jumps, prime times, march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise
4) very slow jogging till half court x 3

Another busy day, so only dribbling and jumping. Going to have to find another court as the COVID lockdown situation makes things super crowded!

2 legged jumps felt good. Single leg jump pain down from last week, but yeah I really should stop jumping for another month or so till my tendons are further progressed...
Landings felt so much stronger and stable. Locking up instantly. I think it's due to the slow eccentric squats
Calves and feet strong, and feeling light on my feet.
Lower back held up well, unlike last week, so maybe the Good Mornings and SLDL helped here.

Despite being pretty sore, and fatigued, I still jumped a little better than last week. Maybe an inch higher across the board.
Hit a standing windmill dunk on 8 feet netball rim... now I just gotta jump 24 inches higher to do it on 10 feet :)

---
stretch




6 hours later

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3
3
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on Today at 12:50:50 am »

9/12/21 Sunday
Treadmill 45 mins 3.74 miles

9/14/22 Tuesday
Bike ride 1.0 hour

9/16/21 Thursday BW=180.2
Squat 5x135, 5x175, 5x175, 5x175, 5x175, 5x175.
Reverse hyper 25, 25, 25.

9/17/21 Friday BW = 180.4
Ohp 12x95, 12x95, 12x95, 10x95.
Hanging leg raise 15, 15, 15, 15.
Dips 15, 15, 15, 15.

9/18/21 Saturday BW = 181.6
Treadmill 40 mins 3.17 miles

Good news is I finally bought a scale, but it brings bad news as it acurately shows me over 180#'s
Feeling great lately, even if I am chubby and weak.
4
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on September 18, 2021, 10:46:19 pm »
Sunday 19th September 2021

Fatloss cycle 3 - Week 7

Height - 5'8.5"
weighed - 84.1kg (-0.6kg), 185.4lbs

waist = 34 7/8 inches (-3/8)
chest = 41 inches
hip =  40 5/8 inches
upper thigh = 26 inches (+1/8)
Right calf = 15 7/8
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (-0.2)

Total loss so far - weight 3.4kg Waist  2 5/8 inches Tanita BF% 1.7%

Like clockwork, fat loss.
Also gained size on my legs and hips. If I can get my legs to be 26.5 at a 33.5 inch waist, then I should be back to my previous strength levels.
And my upper body looks noticeably bigger all round, which explains my recent strength gains :)
Especially my traps and shoulders.
5
Progress Journals & Experimental Routines / Re: FP's log
« Last post by FP on September 18, 2021, 06:45:08 pm »
Back on keto for symptom management. Going for the vegetarian w/ eggs and fish variety this time around (instead of vegan keto)

6 mile run today, had to stop because of knee pain (prolly cause vibrams+asphalt ; not giving up on the vibrams though !) . 10+min/mi pace. Running with keto is lame and so is most exercise :( can only improve from here !

Been trying to squat (and bench+pullups) here and there and because ive corrected some form issues but am still going for atg so im having a 1-sided back pulling pain. Trying to fix it with rolling and mobility work. Posture work still a priority and ive made some progress. Something im considering is if my sleep form is bad my postural issues just reset at night
6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 18, 2021, 05:16:22 pm »
- run 1:30:00 plus walk/run 11:07, 16.78 km
T+DI 160, highest in a long time. felt it. kept pace very relaxed but probably shouldn't have gone so far today, had to stop and walk at the 90-min mark.

- stretch
7
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on September 18, 2021, 09:59:14 am »
Saturday 18th September 2021

Pretty sore quads and glutes. And aches all over.
Feeling tired with a mild drained feeling.
Took it easy today, to freshen up for BBall tommorrow

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills

Walk - easy, 30 mins

---

Spanish squat ISO - at 60 degree knee angle - 2x45secs


rotating sets - 1 mins rest

A) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs

B) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs x13 @ RPE 9 (+1 rep )
27.5lbs x11, x10 (+2, +4 reps)

forgot about these yesterday so squeezed it in here, felt heavier/harder than expected
8
Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on September 18, 2021, 06:18:44 am »
16 September

SS1a : UPRIGHT ROWS : 12 @ 25kg
SS1b : BACK WIDOWS : 12 @ BW
SS1 info : 10 rounds



17 September

Low aerobic zone run 10K @ 1:22:10 ( 8:13 pace )

Sudden throwback summer night ( 28'C / 80%RH ) sabotaged me. Still great progress ( +2K distance , -5''/km pace , had sub 8:00 pace till 7th km ).
9
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by vag on September 18, 2021, 06:14:57 am »
this week, so many pushups/dips/pullup variations etc

tryna get this physique tighter

Maybe consider adding some weight? Not much, 5-10 lbs of clean bulk, it would really make a positive visual impact IMHO
10
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on September 17, 2021, 09:56:28 am »
Friday 17th September 2021

A little achey all over, but soreness is less than yesterday.
Right achilles insertion feels a little worse. I think it might be due to the bent knee calf raises as the ROM is greater on those.

5th day of squats in a row, will take it easy tomorrow and rest up a bit for BBall on Sunday
I can't be too tired as I'm still making strength gains across the board, that are so much larger than at anytime I have trained in the past, even in my late teen/early 20s!
And that's on a calorie deficit as well... I don't even know which of the variables is causing such a big gain in strength... possible a case of "all the above"

Feels like Smolov type gains  :ninja:

----
Morning mobility work and upper body stretches


Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs


rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
A2) SSB Front step down - 6 inch step, in oly shoes - 35kg x 20 
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 5kg x 20

step down - feels too easy still, will go up to 40kg
single leg squats upped to a 5kg plate, still not that hard, so will use 10kg next time.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg x20, 30 sec ISO x 55kg x 3 sets
C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 37.5kg x20

+2.5kg on the 20 rep set, not too hard, so 40kg looks to be the go next week.



KettleBell swing - 25lbs x5, 30lbs 3x10

SSB Good morning - 30kg x5, 50kg x20 (+5kg)
Bench Dip scap shrug x 20
Pull up - feet supported x 20
Push up - BW x 20
High angle row - 40kg x20 (+5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20
Stiff legged deadlift -  40kg x5, straps 65kg x20

Good mornings still not that hard with an extra 5kg
Same for high angle rows.

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 100kg x10 @ RPE 9

Will use 100kg again next session, and see if it feel easier before I jump to 105kg

Ivanko super gripper - 64lbs x6, 
right hand 72lbs x10, 92lbs x20 (+5 reps), 101lbs x11, x10 @ RPE 7
left hand 72lbs x20, 92lbs x20 (+5 reps!), 101lbs x11, x10 @ RPE 9

Absolutely demolished last weeks numbers on the left hand!!!
Hard to believe 2 weeks ago 13 reps was pretty tough :o

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 25kg x10 + 40 sec hold on last set @ RPE 6
B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees  - 5lbs x10, 7.5lbs x8 @ RPE 8
B2) Scaption - hold at top - 5kg plates x 10, 15lb dumbbell 2x12 @ RPE 8

reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 15lb dumbbell x 80 secs

6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 3
Pages: [1] 2 3 ... 10