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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on June 01, 2020, 01:38:48 am »

bw = 139

run: ~2 hr
- flat: ~1hr15 min
- hill path: ~45 min

felt good. hill path was tough/fun. haven't done that in a long time.

on the way back, i pulled a few baby sugar cane plants out of the ground. can't wait to grow em :D gave 5 to my dad, took 5 for myself.

baby birds!

blue java banana tree getting big! (like 7 ft tall at the top of the leaf .. stalk is more like 4-5 ft.

one of the babies of my first banana plant has a huge leaf right now:

just a night time photo of the boogs.. they are going nuts lately w/ all this rain. leaves everywhere:

hornworm eating my black nightshade plant:

Politics, News, & SHeeT! / Re: Fuck The State
« Last post by adarqui on May 31, 2020, 10:59:05 pm »
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on May 31, 2020, 10:35:00 pm »
May 31 - Jun 6, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 6

BW 194-198lb

June Week   1 of 4

Sun May 31

Squats 225-315-365-405, 315x5
Rows double arm row 90-100-110x5, 100-100x5, 110-110x5, 120x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215-215x3, 185x7

* gym owner explained to me that the spiral handles attachment hit the back better because it disengages your arms by taking your little two fingers out of the gripping. i can see how that helps but didn't know from all the years i spent doing rows that a simple grip modification makes so much difference. rowing to target the right muscles is a lot more complicated than the squat.
* also found a way to use a 1:1 weight stack using the latpulldown instead of the cable crossover station for my rows.

Mon Jun 1

Squats 225-315-365-405, 315x5
Rows double arm row 100-110-120-130-140-150x5, 120-130x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5

* nothing over 150lb on the rowing because i get pulled up. still felt good ROM on the 150lb
Progress Journals & Experimental Routines / Re: New year new me
« Last post by gukl on May 31, 2020, 12:56:29 pm »
meditation getting extremely blissful at the moment to the point where it's hard to get on and do anything else!


I genuinely sometimes wonder about giving this life up and becoming a monk in the himalayas, ha.


Yoga 30m, meditation 1hr

Run 23. 3km 5.33min/km avg. slow start and lots of goal marathon pace kms towards the end. Ran basically 11am to 1pm so super hot. Now my balls are chafed. This is about my limit for taking water and oh my god I'm so glad I did.

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 31, 2020, 12:47:45 pm »
- run 16.30 km in 1:25:34
distance PR. hit a couple of serious bottlenecks where i had to slow to a walk, which brought overall average pace down a little. still, 5:15 is fine for a long run. right calf tight at the beginning again, stopped after ~0.5 km and massaged and stretched. it was fine after that. will pay some attention to it tonight and tomorrow.

- stretch
Politics, News, & SHeeT! / Re: Fuck The State
« Last post by adarqui on May 31, 2020, 11:55:10 am »
dno whast's up with this, crazy clip. some kid/man shot in face w/ something @ protests, being carried off.
Politics, News, & SHeeT! / Re: Fuck The State
« Last post by adarqui on May 31, 2020, 11:50:57 am »
great stuff ^^

and yea, fire any1 who covered their badge number and fire their boss's for letting them do it.

i agree, police attacking the media seems somewhat new, at least in my life time. I don't recall police in this country directly attacking press/media before like they have been doing in these protests/riots. that's some scary shit.

so much excessive force caught on vid .. but now it can be captured by any1, not just by the press. tactics like that won't be as effective nowadays.

one distinct example of it i saw last night was this lady (protester?) who punched a (white) cop twice, then a (black) cop slugs her and KO's her. lots of people will defend the cop who slugged her but....... she's just some big fat lady, he didn't actually have to do that... she landed flat on the pavement, could have killed her. He could have simply subdued her and cuffed her. should be fired & charged w/ assault. cops on scene probably laughed it up. small example of an enormous problem. these cops just can't wait to hurt something. (highlighted race of cops mostly just to reference the clip)
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 31, 2020, 08:08:15 am »
Sunday 31st May 2020

Mild tired feeling that wenta way by afternoon and not too sore muscle wise.
Sore back of heels, especially the left side.

bodyweight without shoes = 81.1kg

Soft tissue work for lower body

at home - Week 6 - Lower body A - Heavy session

facing down slope of garage

peterson setups BW x12
supported ATG split squat BW x10

High hang power cleans + front squats
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor  x4 + 3 front squats 40kg, 50kg
first rep power cleaned from floor  x3 + 3 front squats 55kg
power clean + 3 front squats - 60kg

front squats felt good, surprisingly easy compared to the last time I did em months ago, and no left knee pain.
Much better form, pretty upright even without oly shoes.
I think SSB squats have helped here.

barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 80kg x3, 90kg x2, 100kg x2, 110kg x1, 120kg x1

Sub-maximal explosive squats -
82.5% of e1RM - 4+ mins rest
112.5kg/248lbs 3x3

rest 7 mins
AMRAP 112.5kg/248lbs x6 @RPE 9 PR!!
100kg/220lbs x10 @RPE 9

Everything felt hard and heavy, I think due to 6 days off and fatigue from yesterday
Didn't think I'd get over 5 reps with 112.5kg but I did.
Looks like my quads are getting stronger as I'm not shifting the load onto my posterior as much when the sets get hard, so I'm "cheating" much less now.

I can't believe how much easier front squats feel compared to the SSB!
Apart from my wrists exploding on front squats, SSB feel so much more unstable
The quad stress is very similar, but SSB  taxes the upper back more, along with the abs and upper hamstrings.
The general rep feel of the SSB feels crazy hard vs the front squat, but you can still do higher reps on it.

I found I can high bar squat again using a talon grip without my left shoulder complaining.
So I might start doing it again so I can compare it to the SSB

Alternating sets 2 mins rest
A1) Front squat - in mininmal trail running shoe
60kg x5, 80kg/176lbs x6

was going for 10 reps, on 80kg, was not hard for my legs or upper back, but my wrists were exploding!

B2) Kettlebell swing onto toes 24kg 2x10

This group in Oly shoes - alternating sets 2 mins rest
B1) SSB Good Morning onto toes - explosive, down to near parallel
70kg x12 - progessively lower to warm up
75kg 2x10 @RPE 9 +5kg
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, 2x13 @RPE 9.5
B3) SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x6, 90kg x15, x14  @RPE9

Left achilles was achey during these

single leg SSB Knee over toes soleus calf raise -  1 inch elevated - oly shoes 55kg x20 @ RPE 9  +5kg

C1) Sissy squat - toes pointed putward reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, 10kg x 13 @ RPE 9
You can tell when your quads are about to fail on these, when you can't get the hips punched forward.
Crazy VMO pump and burn when you load these and go near failure!
Looks like 15kg might be my current limit on these for a good set at the end of the session.

C2) Nordic curl - natural GHR Torso elevated by 8 inch Aerobic step + rolled yoga mat
resisted eccentric to 40%, hands assisted  - BW 2x8

SSB Peterson step ups - 6 inch elevated -  - left side first, both sides back to back
55kg x10

"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric -  BW x22 +5+5+5 @ RPE 8  +4 reps
Single leg kneeling deadlift BW x10
Jefferson curl - 10kg x 3, 25kg x 10 with hold at bottom

Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1 min
snatch position chest flye  1.25kg x 1min
pancake stretch - 5kg plate on upper back x 30 secs, then 10kg x  1min
butterfly stretch - 10kg plate on each knee x 1 min


12 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias

2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat around 2800-3000
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 31, 2020, 07:21:49 am »
Sunday 31st May 2020

Week 41
Height - 5'8.5"
weighed - 80.9kg(+0.9 ) 178.4lbs

waist - 32.25 inches
hip = 38.5
upper thigh = 24 5/8 (-1/8)
Right calf = 15 3/8
Neck = 15 3/8 
Wrist = 6.5

Tanita scale bodyfat% = 20% (+0.7)

Total loss so far - weight  23.3kg 51.4lbs  Waist 11.25 inches  BF% Tanita 11.3%

Averaged 3000+ calories this week, against a TDEE of 2800-2900
And so ended up around maintenance.
No major changes lower body wise.....but my upper body blew up, added 0.25 inch on my arms :)

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