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Progress Journals & Experimental Routines / chasing athleticism - summer 19
« Last post by maxent on January 15, 2019, 08:50:58 pm »
Bodyweight(AM): 85.7kg (16 Jan)
Diet compliance: 2/2 days
Daily Squat: 60/60 days
Daily Run: 60/60 days
Basketball skill work:




  • Going to start eating more in the morning so i can eat less food at night, especially carbs. Have been having too large meals at night and it affects sleep quality and quantity. Also metabolism is slowest at night so it's not optimal. Better to get the food in while metabolic rate is higher.
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« Last post by maxent on January 15, 2019, 08:21:01 pm »
i dont get the swahili statement. lol. im too lazy to learn another language. :ninja:

Fair enough. I thought you might wanna learn from your insta and love for Kenyan running. I'm the same, i'll prob find the reality of learning gets too tedious once the initial hype has worn off. But daily training has kinda opened my eyes on what you can accomplish by just doing a little bit every day, it just seems to 'work' even if you're not working very hard every time. Last night run i looked at my watch and around 4km i was maintaining a 5 min/km pace .. submax .. which is what my fast runs used to be like .. though it's been forever since i've done one of those outside. That's with a full days worth of eating and drinking and shoes clothes im prob around 87.5kg i'd say. So a lot heavier than when i started off with a gym weight of 82kg. It seems the fitness benefit of just punching the clock regularly and getting those easy miles in without straining seems to be the key. I've even found it affecting the way i do squatting now .. im finding that by building up higher number of reps with lighter weight that as i progress those sets the heavier weights are easier to rep and i guess that's the secret .. to just rep more with more over time. Really regret sticking to lower reps for most of my training .. it just doesn't work as well to be a bit more patient and build up reps instead even though it's not as sexy as pushing limit weights.

This is a round about way of saying im going to try the daily approach to other things including:
  • learning a language (swahili and maybe swedish)
  • writing code daily
  • maths daily

and that's all i got for far but im going to keep looking for things to apply the same approach to that i've always wanted to get good at
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« Last post by adarqui on January 15, 2019, 07:08:27 pm »
Bodyweight(AM): 85.8kg (15 Jan)
Diet compliance: 1/1 days
Daily Squat: 59/59 days
Daily Run: 59/59 days
Basketball skill work:


  BS 6x120, 1x155, 12x125(PR), 17x115(PR)
  Track 5x100m strides
  BX 13x80kg(+band, PR)

  Run - 5.18km, 32:31, 06:15/km pace 

  • Woke up feeling not so beat up. Quietly hopeful of recovery..
  • One of those days where i was not sure which PR attempts to pick but somehow nailed it.
  • Didn't run in the morning .. life kind of got in the way but also I couldn't be bothered. Im going to cheat (daily running count) sometimes by doing track sessions in lieu of actual running (sprinting is just too damn easy compared to running.. not even close)
  • Was windy af - i was going to take a video of the flags waving but who cares. Saw the weather report said it was 35km/hr winds .. not sure if anyone in Perth has ever had a decent track workout with the prevailing conditions of this place .. i bet not unless it's like 100m and you're not running against the wind half the time.! I did a warmup 400m and it was exhausting. Seriously wtf.
  • lol .. was sat at home at 8:30pm and thinking i could probably do that run now .. and i thought about it and the idea that i'll get fat af if i skip cardio just pushed me over the edge. but more than that, i think i felt like i 'had' to run. i guess im a runner now  :welcome:. (btw ive been re-teaching myself swahili and i just missed the chance to use the word karibu which i read today after lunch. this gives me an idea. maybe andrew can become swahili buddies with me if he's that inclined? can i refer to the man in the 3rd person like that or is it rude? guess we'll never know)
  • Good day of training over all. At some point i need to bump my daily single up but 157.5kg last time i tried it felt like a real max grind. i'll wait til next week.

i dont get the swahili statement. lol. im too lazy to learn another language. :ninja:
Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on January 15, 2019, 04:57:20 pm »
Pull up 10, 10kg x 8, 7, bw x 8
Dips 10, 25kg x 10, 8. 15kg x 10
Dp Inc BP sa 26kg x 10, 22kg x 12
Seated row 60kg 2 x 12
Curls 14kg x 12 10kg x 15
Tri pdown 2 x 15
Lateral raise 5kg x 20
Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on January 15, 2019, 04:55:33 pm »
Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.  :uhhhfacepalm:

Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.


Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower

Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.

The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting  and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up

yea don't run after lifting, lmao. all it does is make you go haywire and makes it easier to get injured.

i've run before lifting, feel fine when lifting. i'd do that instead if possible.


Yeah lesson learnt for sure haha
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« Last post by seifullaah73 on January 15, 2019, 04:00:42 pm »
I have decided to monitor my vert progress while doing sprint workouts, which currently my standing vertical jump is at 23 inches.
Date: 15/01/2019
Soreness: some back pain because of my poor sitting posture
BW: 145.6lbs

Condition: Got to gym late, 12 noon so had just under 2 hours including warm up. It was cold outside but it was OK inside.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   single leg hip thrusts
   single leg high knee hip holds using cable foot strap x 10 sec @50kg x 2
   back stretch front and back

Pre workout Warm up run
   Treadmill run 23km/h @15% incline for 15-30 seconds, w/ 1 second without holding

   Counter movement Jump Squats
      - 1 x 5 @40kg
      - 1 x 5 @30kg
      - 1 x 5 @20kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 1 x 1 each leg @40kg dumbbells in each hand

   Prayer Break 30 mins
   Box Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @120kg

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 3 x 10 each leg @50kg

   Single bent leg reverse hyper extension
      - 2 x 7 @35kg each leg

Cool down
   walk back

It was a good session, I decided to further widen my stance on the box squats, I did the box squats at 100kg and it was comfortable and at 120kg it was a good struggle and first reps is always painful for my back but next reps its comfortable and then it was easy afterwards, which was a little strange, I decided to record the box squats to get your analysis of second and third set, second set I felt like I wasn't sitting back so on third set I emphasized on sitting back. I think back pain is because of my bad sitting posture but following reps are easy. the rest were just normal session. treadmill was good managed to run for 1 seconds without hands lol.

Note: Oops forgot to trim end of the video.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on January 15, 2019, 02:08:44 pm »
should i run this race on sunday (jan 20)? (naples half, daily news half, a top 10 half in the US)

half marathon @ ~45-55F, ~21mph wind, 90% chance of rain......

could be some awful fun.

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by adarqui on January 15, 2019, 11:03:19 am »
- run 8.01 km in 40:03

- stretch

guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.

hah awesome. :highfive:

runner friendliness is great.
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on January 15, 2019, 10:59:55 am »
Bike 30 mins
10.22 miles PR

Every 3rd minute I did 2 min sprints.  Last sprint was 3 mins.

30 walk

Warm up.
50 JR
JJ & squat

Jr before each set

.25 run
10 burpees
10 JJ
10 sit up

Then the 4 interval

Tomorrow I am going to do something stupid, ima try the 26.2 mile bike before the workout since the workout is going to be a light day.

Also sown about 6lbs which doesn't say much since I gained a lot back.
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