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21
Progress Journals & Experimental Routines / Re: Party's Over!
« Last post by Mutumbo000 on December 17, 2018, 07:23:36 am »
Sunday-
Rest.

Monday-

Exercise Bike-
225 calories

Squat-
60x6
90x5
102.5x5x3

Chin Ups + 15kg
5x3

Treadmill-
150 calories including 2:30 minute jog @ 16.2 km/h. As I increase the speed these jogs are getting more difficult and starting to feel more like runs, particularly after I've been running for 2 minutes I'm just staring at the clock counting down the seconds haha.
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2 SEXY 4 U / That swag
« Last post by Kingfish on December 17, 2018, 12:25:14 am »
<a href="http://www.youtube.com/watch?v=BpBaGde2kvs" target="_blank">http://www.youtube.com/watch?v=BpBaGde2kvs</a>
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on December 16, 2018, 10:51:18 pm »
Dec 16-22, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 7

BW 204lb

Dec Week 3 of 4

Sun Dec 16

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Mon Dec 17

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets  | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

aftenoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets 
Calves seated calf raise soleus 4x45lb rest

Tue Dec 18

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets  | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb rest
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on December 16, 2018, 10:26:52 pm »
got in some light running! morning run was painful, evening was alot better.

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (left more-so - changed from yesterday)
hamstrings moderately sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped

:D

posted an old jump clip to IG. an old clip from my 1800airjesus we bless rims video.



decent jump.


12/16/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:00 AM: 1/2 glass of orange juice, water
- 10:55 AM: light run
- 11:45 AM: 2 x orange juice, banana, water
- 01:00 PM: from a good spot: steak quesadilla, small caramel frap with whipped cream
- 04:30 PM: a few chocolates, tons of salted almonds, water
- 06:55 PM: light run
- 07:25 PM: hamstrings, bw
- 07:45 PM: orange juice, water
- 09:00 PM: chicken tenders, ministrone soup

10:55 AM: light: 30 min ::: (grass) /// legs dead, glutes/quads still crazy sore, lunges on Thursday did their job lmao
- https://www.strava.com/activities/2020447361

legs toast. damn.


06:55 PM: light: 33 min ::: (grass, legs/glutes toast)
https://www.strava.com/activities/2021036889

downloaded an app for my watch, which estimates my 5k time as i'm running.. turned out to be pretty fun. after mile 1, was at 34:XX 5k pace. after mile 2, 32:XX pace. Then I focused on getting it down under 29:00. So, it was fun seeing it as one chunk of time, instead of per lap, I enjoyed it. It's just really small "font", so that's one annoying thing about it.


07:25 PM: bw: hamstrings
- partial 45 deg hypers: 15 minute block @ {60} + {~10 x 25}

just wanted to keep doing them comfortably. some sets were a little fatiguing.
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Bodyweight(AM): 82.0kg (17th dec)
Diet compliance: 6/6 days
Daily Squat: 30/30 days
Daily Run: 30/30 days
Basketball skill work:

Training:
AM Run, 1km warmup, 3km in total of 15 minutes with a 2min rest in between at 12.2-12.7km/hr
PM BS 6x100, 6x122.5, 3x132.5 (paused 1st reps), 1x140, Belt BS 1x147.5
PM BS 6x100, 1x120
PM Run ~ 500m in the park

Notes:
Ok treadmill running is fools gold. I'm delusional if i think it means anything in the real world. But the alternative isn't outdoor running, it's no running. Better than nothign right? I just can't bring myself to commit to pounding the concrete in the summer heat. lol. Trained in the evening at my new gym just up to a 120kg single and i called it a day to go run, but i didn't really do anything, just find it so demotivating that i can't even maintain a 6:00 pace in the real world as opposed to the fake world of the treadmill. What a waste of time.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on December 16, 2018, 07:20:53 pm »
So are we the only ones in the 600mg or more caffeine per day club? You, Kingfish, and me? Sometimes I feel like I need 500 mg caffeine just to make it to the gym.... this can't be good.

when i was dieting down i was using 600mg a day. Down to 500mg since now i use 200mg for the morning run (which does nothing, it's just habit.. i don't even feel anything but i believe it might help me perform/recover better slightly). For the squat session at lunch i use 300mg. Again don't really get anything out of it but if i didnt use it i'd perform worse so ya i just take it. My idea was to drop down after cutting but im trying to get my lifts to somewhere respectable first..
27
Been squatting only 6 - 7 times a month lately.

The routine is for lighter day:

135 x 1, 3, 10   for warm up

225 x 1, 2, 5

315 x 1, 2, 4

Heavier day:

135 x 1, 3, 10   for warm up

225 x 1, 2, 5

315 x 1, 2, 6

365 x 1


Front squat: 135 x 1, 5

225 x 1


And that's about it. This is pretty much maintenance that I'm doing. Hopefully I will go super heavy and super hi volume soon.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by fast does lie on December 16, 2018, 06:17:16 pm »
So are we the only ones in the 600mg or more caffeine per day club? You, Kingfish, and me? Sometimes I feel like I need 500 mg caffeine just to make it to the gym.... this can't be good.
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800m+ Running and/or Conditioning / Re: The Misc Runners-Race-Results Thread
« Last post by adarqui on December 16, 2018, 06:01:07 pm »
This "Enoch Nadler" guy is a monster. wow. 4:05 mile last year, 14:3X-14:5X like every 5k.. 1:03-1:04 half. 2:18 full... has to be the fastest guy in FL.

https://www.athlinks.com/athletes/118604719/results





his strava:

https://www.strava.com/athletes/18001058
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