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Mixed Martial Arts / Re: Misc MMA Videos
« Last post by seifullaah73 on October 16, 2018, 10:11:32 am »
Joe Rogan on Conor/Khabib aftermath

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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Mutumbo000 on October 16, 2018, 06:33:19 am »



i died.

thanks for recommending to me, not to do 20 x 400 @ 50-55sec with 60-90sec recovery, unless i've done it in "sets".



squatdr genetics. pure insanity.

Yeah I can recall you talking about some of the parents at Memorial Sportscenter years ago. Claims of parents formerly being able to run sub 4.5 40's and bench 315+ back in high school / college...

Next time the race director/timer talks about his workouts I'd be like

Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on October 16, 2018, 05:37:25 am »
Thanks a lot guys! ;D

Ok, now i want to bulk till Christmas. Then switch to ski mode. Then switch back to running race mode ( next similarly big event is on April ).

15 October 2018

Bodyweight@session : ~85kg
Soreness : legs still sore/stiff/tight allover from the race.
Injuries/aches : none

5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
15@55kg ( +2,5 kg )
-Very strong, room for much more weight @3x5.

18@50kg ( +1 rep )
-Most solid 65kg so far. One more time and i can up. Upping dropset load too next time.

5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
-Got 3x5 first time i added weight, niiiice.
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« Last post by LBSS on October 16, 2018, 05:19:06 am »
welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.

a suggestion from my n=1 experience last year: if you want a good routine to start to build some general fitness again you could do way worse than following something from  no equipment, do it at home, scales to your current ability really well. walking plus their elements or integral strength programs would do you well.
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« Last post by Zetz on October 16, 2018, 01:40:24 am »
Just now discovering Cursive

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Zetz on October 16, 2018, 01:35:40 am »
back still stiff but not crippling this morning, could stand up straight right out of bed. went and got a 90-minute massage from a woman i heard about through word of mouth. she's a pro, felt amazing/painful/amazing, signed up for ten sessions. back not healed but feels better. drinking plenty water.

Respect for bothering to do something about back issues. I finally went to a chiropracter for the first time ever this spring and I've never felt better.
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« Last post by Zetz on October 16, 2018, 01:33:34 am »
Been trying to login on and off for like 6 months now and only recently realized emails for password reset were going to my spam... after they didn't show up a couple times I kept thinking it was just sent to an old email that I don't use anymore that I haven't been able to recover.

Anyyyway. I've been less focused on any kind of maxes, especially for weight lifting lately. In the spring I finally got a primary care physician after my girlfriend had been bothering me about it for a while (she's a surgical nurse). Turns out it's not exactly healthy/normal for your heart to beat as forcefully as mine does, so after several different doctor visits due to serious fatigue increasingly weird sleep habits (like straight up passing out for 3 whole hours after work sometimes) I've been mostly focused on general health and some cardio.

Went through multiple check ups, EKGs multiple times at different types of tests, an echocardiogram, and finally a stress test on a treadmill. Concensus from my primary and from the cardioligist is: that heart murmur I found out about ages ago in high school is an diastolic murmur (which is slightly less common, not a big deal though), most likely caused by the fact that I have a bicuspid aortic valve (2 flaps instead of the 3 most people have) and that has caused "minor calcification" of my aortic valve which sounds scarier than it really is. Cardiologist recommended slightly more cardio or just general activities that can get my heart rate up, but apparently it's not a huge issue. (EDIT: Oh after the stress test they said I had early repolarization? Not entirely sure what that affects, but they said it wasn't super serious)

Bits of cardio like walking to work and random walks in general along with just a ton of practice cooking better food lately have slowly been fixing my weird sleep patterns and I'm starting to regain my old energy. Been way less productive than I used to be due to the weird sleep habits but things seem to be returning to normal.

Need some serious accountability to keep up with this because I still feel my motivation slip some days, so I'm hoping to actually log even the mundane activities here and maybe get some of you to annoy me as often as you remember to keep me on top of this stuff (seriously, send me messages, find my facebook or instagram and just spam me asking if I've worked out that day).  For those of you who bothered to read this whole thing (probably just darqui LBSS at this point lol) thanks for all the help and encouragement over the years. Hasn't exactly been a straight path, but this has always felt like a place I can vent and get help and support no matter what my health/fitness goals were.
- FIRST sub3 1km on grass :personal-record: :personal-record: :personal-record:!!! 1km @ 2:57 (4:45 min/mi)
- hard speed (grass, legs DEAD/HEAVY): {~1150m @ 3:23 (4:47 min/mi)}
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on October 15, 2018, 07:02:49 pm »

Treadmill Run- 3.6km in 20m


Standing Press- 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 55 x 2
Behind the head press- bar x 15, 15
Bent reverse fly- 4 x 12 @ 7kg DBs
Standing BB front raises- 4 x 12 @ 15
Seated Arnie Press- 4 x 15 @ 10kg DBs
Upright Row- 2 x 20 @ 15


Ab Circuit

60s Front plank, 60s Left side plank, 60s Right side plank, 30 Second flutter kicks, 10 V-Sit ups, 20 Crunches, 40 Sec mountain climbers
Break 30 Sec and repeat a total of 4 times

This sucked more than anything I have done in recent memory. I think that’s a good indicator that I need to do more of it though.


Squats- 80 x 5, 90 x 4, 105 x 3, 115 x 2, 130 x 1, 135 x 1
Front Squats- 4 x 12 @ 40
Leg Extension- 3 x 10 @ 41
Leg Extension- 12 @ 54, 12 @ 27
Leg Press- 3 x 8 @ 150 with max rep calf raises between sets of 20, 14, 13

Stretching- cossack squat iso, weighted long lunge 1 x 10 a side @ 8 kg,


Bench- 3 x 60, 3 x 65, 3 x 70, 3 x 75, 3 x 80, 3 x 82.5
DB Fly- 4 x 15 @ 8kg DBs
Lying Cable Pullover- 4 x 15 @ 18 (this is a killer for my triceps)
Incline BB Press- 4 x 10 @ 50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 15, 2018, 01:39:35 pm »
rested yesterday. this evening did some mobility and a few BSS and scales. back still a little sensitive but i'm going to do a light and short run tomorrow to test it out.
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