*PLEASE READ* *PLEASE READ* *PLEASE READ* *PLEASE READ* *PLEASE READ* *PLEASE READ* *PLEASE READ* 
Well, 2011 is upon us, and we're all motivated to achieve our dreams, but are we doing enough? Achieving our goals takes hard work, consistency, effective training & programming, good diet, passion & focus, and finally,
keeping a detailed journal. Even with all of those elements in place, the journaling process so far, for nearly every one of us, is sub-optimal, except for maybe Vag who keeps detailed excel spreadsheets, and look how many PR's he's achieved
So what's missing from our journals? Clarity.Simply journaling our workouts is not enough. In pretty much all cases, especially including my own, information posted is information lost. By this, I mean, the overwhelming number of posts becomes too hard to go back and sift through, which in the end makes it nearly as bad as if the information was never entered in the first place. Note the word "nearly". Posting for the sake of posting still has it's benefits: the history does exist, it makes everything easier to remember when you write it down, other people (or yourself) can look back and figure out how things have been going etc, but it doesn't provide a
clear daily picture of how everything has been going from day 1 until current time.
So what's the solution? Well, if you remember in my "Making progress: Keeping a journal" blog post, I went over this very issue. Did I listen to my own advice? No, I got lazy, and thus, my training was not as efficient & effective as possible.
The key is to include a detailed "progress tracker" at the end of each of your "training session posts" in your journal, OR, include a link to a constantly updated "progress tracker" post in some other thread or page (such as the original post of your journal). Eventually this progress tracker data will become very large, huge lists of data, but it will provide much better clarity, and the data can also be easily plugged into an excel worksheet if you keep the format strict and concise. The "progress tracker" allows you to sift through your training history at blazing speed, make correlations, see trends in data, better analyze consistency/progress/stagnation & digression etc.
So, below I will include a template for the "progress tracker", as well as my personal blueprint to success in 2011. I would advise everyone who is serious to start taking advantage of this new style of journaling, eventually I can somehow automate it, but for now, crafting it by hand will be even more beneficial. The "progress tracker" itself, or a font-size increased link to it should be included at the end of EVERY training post. Not updating the progress tracker would be futile, information loss leads to failure.
For an example, check my journal:
http://www.adarq.org/forum/progress-journals-experimental-routines/adarq%27s-journal/msg30539/#msg30539So you'd post normally in your journal, then either modify the original post or include the progress tracker at the bottom of your new post.So to sum that up, we, as athletes, need to learn everything we can about ourselves and how we react to various training methods, diets, exercises, etc. In order to do so, we need a more effective method of journaling which shows us the "big picture", this clarity will allow us to see trends in data much quicker, look back and figure out what worked, what didn't, and why it worked or didn't work. It will be alot easier to do so, using this method, than to go back through a journal and try to figure it out post by post.
An example basic templateWhile I did make some decent progress during my concentrated strength block + peak block for Jan 1 2011, I failed to reach my goal of "head on rim". Now this goal was somewhat unrealistic, BUT, I should have achieved an even higher vertical than I did. Bottom line, I neglected plenty of key areas that have worked well for me in the past. Going back through my journal, I failed in many key areas. My key areas for my upcoming training include:
- bodyweight glute bridges to failure (high frequency): These really helped to strengthen & activate my glutes when I incorporated them consistently.
- bodyweight (or weighted) calf raises (high frequency): These really helped to strengthen & give me more bounce out of my calfs when I incorporate them consistently.
- high volume bodyweight (or lightly loaded) deep walking lunges on ball of foot (low to moderate frequency): These really helped to strengthen my glutes, hams, quads, and calfs/soleus. In fact, when I incorporated them for a few weeks, it made me want to jump single leg more than double leg, squats were more hip dominant, legs actually grew pretty good, and my lactic acid tolerance was through the roof.
- bodyweight upper (high frequency): Am I seriously too lazy to do some pullups, dips, or pushups a few times a week? How am I neglecting this? Need to improve upper body strength, no need to even include any barbell/dumbell exercises, if i do, that's fine too, but bodyweight exercises are a must.
- body composition/body weight: As much as I want my squat to go up, I also don't want to get heavy. Every time I hit 160 my brain goes to hell. Being "heavy" is not something that agrees with me. Every time I get under 150 I feel amazing. Bottom line, I need to get my weight under 150, very lean, very clean diet for the most part, and jumping over 40" consistently in every dunk session with a very high relative strength half squat. Being 160 takes it's toll on me mentally and physically (joints/injuries/etc), and thus my jumping eventually starts to seriously suffer.
- stretching (high frequency): When I overdo stretching, I get hurt. I usually overdo stretching when I havn't stretched for a while & feel very tight. Regardless, I need to make sure I stretch every day and/or night: quads, hamstrings, glutes, calfs, adductors, lats, chest. When I neglect stretching, I get way too tight, and this causes other issues of course.
- icing (high frequency): If i have a tendon/ligament/muscle tweak, I should be icing more. I got lazy with icing and injuries carried on for too long, in some cases becoming chronic.
- journal better (always): Make sure to not get lazy with the "progress tracker" style of journaling, that way I can keep myself in check better. Had I been journaling with the "progress tracker" technique, I would have noticed all of these things alot quicker, easier, and prevented myself from training suboptimally for so long.
- half squatting (moderate frequency): with high rep glute bridges & high volume walking lunges, no need to squat deep, so half squatting is fine. I just need to make sure I hit strength AND volume pretty much every squat session, ie, 1 x 5 + (1 x 20 OR 3x10 etc). I respond very well to high rep squat sets.
- jump rope sessions (moderate frequency): Jump rope sessions make me feel great, I take them out because I get lift-obsessed. These sessions are good for my body composition, ankle stiffness, and overall conditioning/fitness/arm power/hand speed/& coordination.
- walking sessions with sprinting/reactive work mixed in (moderate frequency): Overall i'm pretty good with this. Walking sessions with interval sprints, MR half tucks, MR pogos, or MR double leg bounds mixed in. I should also include power skips occasionally.
- jump/dunk sessions (moderate frequency): Definitely good with this, the only thing I need to make sure of is to not dunk when I havn't gotten enough sleep, what's the point of going out and dunking/jumping if I have too much fatigue from lack of sleep? When I don't get 8 hours sleep, my jumping/dunking can turn to total crap, it's a roll of the dice, so either sleep more then do it, or move it to the next day.
Ok so, that's my blueprint, simple enough. Over the last few months, I neglected glute bridges, calf raises, jump rope, wakling lunges, stretching, icing, upper body, and body composition. That is unacceptable and a complete travesty in terms of my training. With the "progress tracker" method of journaling, there's no way it'll get out of hand.
Directly below is an example "progress tracker" format with one day of entries for myself, to show you how the entries look. Even further below is a blank template which you can modify to include the exercises that are important to you etc. The importance of this style of journaling will be evident once I post a 1-month "progress tracker" example.
LTMP SESSIONS: HIGH-FREQUENCY-TRAINING: ANABOLIC BARBELL DIET- LTMP-VOLUME:
http://www.adarq.org/forum/performance-training-blog/length-tension-motor-pool-sessions-%28ltmp-sessions%29/- LTMP-SINGLES:
http://www.adarq.org/forum/performance-training-blog/length-tension-motor-pool-singles-sessions-%28ltmp-singles%29- consider this imitation-PED's using high frequency barbell squatting, squat injections ftw.
MATVI training- ped's are for pansies
-
NOTE TO SELF: stay light (or stop) if sacral spine issue starts flaring up in the least.-
precede each session with quad, calf, and hamstring static stretches until very loose- 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also
- 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5}
- 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also
- 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10}
- 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5}
- 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night
- 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}
- 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10}
- 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15, 12am=135x8,225x15}
- 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10 2:30am=135x8,245x10 5am=135x8,245x12}
- 03/18/2011: 3 sessions of pin 6 squat {7pm=interval-sprint+135x10,245x1,265x10 11pm=same,but 265x8 3:30am=same,but 265x10}
- 03/20/2011: 4 sessions of pin 6 squat (VERY CLOSE STANCE), {6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, {7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20, pullups=10, calf-raises=135x20}, {12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15 pullups=13, calf-raises=135x25}, {4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25},
- 03/21/2011: 4 sessions of pin 6 squat {6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, {8:30pm HIGH-FREQ{135x30}}, {2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}},{6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}}
- 03/22/2011: 3 sessions of pin 6 squat {6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}}, {8pm HIGH-FREQ{135x8,245x1,275x10}}, {4am HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}}
- 03/23/2011: 2 sessions of pin 6 squat {7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,
375xFAIL,375x1,385x1}}, {3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}
- 03/24/2011: 4 sessions of RDL {LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x20, ng-pullups=10, calf-raises=45x40}, {LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}
- 03/25/2011: 3 sessions of: LTMP-VOLUME{pin-6-squat=135x8,225x15}, LTMP-VOLUME{rdl=45x15,135x25, ng-pullups=12, calve-raise=155x20}, LTMP-VOLUME{pin6-squat=155x8,245x20}
- 03/26/2011: 3 sessions of: LTMP-VOLUME{pin-6-squat=155x8,245x1,275x1,
275x21}, LTMP-VOLUME{stiff-leg-submax-pogos=4x40, rdl=45x10,135x5,185x12, ng-pullups=10}, LTMP-VOLUME{stiff-leg-submax-pogos=2x40,1x30, rdl=45x10,135x5,185x10}
- 03/27/2011: 3 sessions of: LTMP-VOLUME{light-interval-sprints=10, stiff-leg-pogos=2x20,1x40, rdl=45x10,135x5,185x14, explosive-ng-pullups=10, wide-calve-raises=155x25}, LTMP-VOLUME{
pin6-squat=225x31}, LTMP-VOLUME{MR-halftuck=25,50,65, pin-6-squat=135x30, calve-raises=155x25}
- 03/28/2011: 3 sessions of: LTMP-VOLUME{155x8,245x1,275x1,295x1,315x1,315x10} + 2 mile dog walk + run, 2long walk with dog + sprints with dog + LTMP-VOLUME{short-accelsx10,20-max-effort-4-steps, pin-6-squat=135x8,225x1,275x1,295x1,315x5(very slow)}, LTMP-VOLUME{close-stance-pin-6-squat=very controlled + slow 135x10, 225 x 15},
- 03/29/2011: 1 session of: dunking + protein/gatorade-drink + LTMP-SINGLES{45x10,135x8,245x1,275x1,315x1,335x1,365x1 EZ, stopped koz groin was fatigued}
- 03/30/2011: 6 sessions of : LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20},LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20}, LTMP-VOLUME{completely-stiff-submax-pogos=5x10, rdl=45x10,135x15(slow), pullups=10, calve-raises=135x5,185x20}, LTMP-VOLUME{stiff-leg-pogos=4x10, calve-raise=135x5,185x20, rdl=135x25},LTMP-VOLUME{submax-single-leg-box-jumps=3x10eachleg (moving distance out each set),
rdl=135x5,185x16, calve-raise=135x5,185x20},LTMP-VOLUME{short-sprints=15x,
calve-raise=135x5,185x25, rdl=135x5,135x20}, protein/water-drink
- 03/31/2011: LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,295x1,315x10, calve-raises=135x5,185x20}, LTMP-VOLUME{calve-raises=135x5,185x20, pin-6-squat=185x5,225x1,275x1,275x15}, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x10-very-slow, calve-raises=135x5,185x20}, LTMP-VOLUME{completely-stiff-submax-pogos=4x40, pin-6-squat-VERY-SLOW=185x5,225x1,275x1,275x7(had to stop early, something biting my arm) calve-raises=135x35},
- 04/01/2011: LTMP-VOLUME{pin-6-squat=135x20}, LTMP-VOLUME{pin-6-squat=135x30}
- 04/02/2011: LTMP-SINGLES{135x5,225x1,275x1,315x1,325x1,345 @ MSEM x 8, calve-raises=135x5,225x10}
- 04/03/2011: 1st-gear-dunking(very-submax-dunking) + LTMP-SINGLES{pin-6-squat-CLOSE-STANCE=45x10,135x5,225x2,275x1,315x1,335x1,365x1 calve-raises=135x5,225x15}
- 04/04/2011: big dog walk + LTMP-VOLUME{pin-6-VERY-CLOSE-STANCE-squat=135x8,225x2,275x1,275x10, leg extension TKE iso for VMO 5 sets: extending maximally until fatigue}, leg extension TKE iso for VMO 3 sets: extending maximally for ~60s, submax dunking for 50min + LTMP-SINGLES{pin-6-wide-squat=135x8,225x1,275x1,315x1,335x1} + LTMP-VOLUME{calve-raise=135x5,225x17, neutralgrip pullups=10, superset of 30 lb leg extension tke (25,30)
with 45deg hyper (BW @ 25,30)
- 04/05/2011: long dog walk + LTMP-VOLUME{pin-6-squat=135x8,225x20, ng-pullups=8-ez, calve-raises=135x20}, dog walk + LTMP-VOLUME{pin-6-squat=135x8,225x1,225x25, ng-pullups=8, calve-raises=135x5,225x15}
- 04/06/2011: leg-extension iso - 3 sets ~2-3min in extension, long dog walk, LTMP-VOLUME{interval-sprints=15min, pin-6-squat=45@3x10,135x8,225x1,225x1,225x3
,225x45, calve-raises=135@3x5,185x25, S1: leg-extension-tke=30lb@30,35 S1: 45-deg-hyper=BW@2x30 S1: ng-pullup=2x10}
- 04/07/2011: 9 minute leg ext tke iso (allowing extension to relax slgihtly at times), big dog walk + ~4 200's with dog + ~4 100's with dog,
- 04/08/2011: dog walk, LTMP-VOLUME{pin-6-squat=135x8,225x1,225x15}, leg-extension-iso-tke @ 5 sets x F (~1-2min each iso), big dog walk, leg-ext-tke-iso 3 sets of ~30s, dunks + LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,315x1,375x1,275x15, calve-raises=135x5,225x20 S1: leg-extension-tke=30lb@35,50 S1: 45-deg-hyper=BW@40,50 S1: ng-pullup=15,12}, big dog walk, LTMP-VOLUME{calve-raises=135x5,135x30, plate-swing=45lbx5, ng-pullup=10, rdl=45x5,135x5,185x12},
- 04/09/2011: big dog walk + lots of running with dog, LTMP-VOLUME{pin-6-squat=135x8,225x1,225x1,275x1,275x1,275x22, ng-pullup=10, calve-raises=135x5,135x5,225x15}, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x14}, dog walk, LTMP-VOLUME{pin-6-squat=135x5,225x1,275x1,275x12}
- 04/10/2011: dunking + gatorade/protein-drink, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}, LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9},
- 04/11/2011: LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,
295x12, ng-pullups=15, calve-raises=135x5,225x5,
245x10}, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1
,275x20, calve-raises=135x5,225x5,245x10},
- 04/12/2011: dog walk + running, 6 sets of tke-iso (only 15s holds, maximal contraction, quads are huge), dunk + half protein/gatorade-drink, 4 hour nap, long dog walk + tons of running, 45 lb plate swing - stiff arm: 45 lb @ 4 x 5, dog walk + sprints, LTMP-VOLUME{jump-rope=5x200, 45lb-plate-swing=1x10, jump-rope=5x200, 45lb-plate-swing=1x10, jump-rope=5x100, 45lb-plate-swing=1x10},
- 04/13/2011: jump rope @ 6 x 200 + 45 lb plate swing x 12, large dog walk, LTMP-VOLUME{jump rope @ 5 x 200, calve-raises=135x5,225x10, walkouts=...385x1, ng-pullups=15}
- 04/14/2011: dunking + powerade (forgot my protein drink), agility training with dog (~1 hour, tons of sprints/change of direction), long dog walk, LTMP-VOLUME{plate-swing=45lb x 8, pin-6-squat=295x10 controlled, unracking=worked up to 405, ng-pullups=16, calve-raises=225x2,15}
ADARQ.ORG ADVANCED PROGRESS TRACKERPROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
- cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs
- utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
MAJOR PR'S/MILESTONESDAILY PHYSICAL & MENTAL STATEBODYWEIGHT (lbs)01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
02/08/2011: 155
02/09/2011: 153
02/10/2011: 152.8
02/11/2011: 153.0
02/12/2011: 152.6
02/13/2011: 150.8
02/14/2011: 153
02/15/2011: 153
02/16/2011: 152
02/17/2011: 155
02/18/2011: 153
02/19/2011: 152.4
02/20/2011: 153
02/21/2011: 152.4
02/22/2011: 151
02/23/2011: 151
02/24/2011: 154
02/25/2011: 152
02/26/2011: 152
02/27/2011: 154
02/28/2011: 153
03/01/2011: 152
03/02/2011: 152
03/03/2011: 151
03/04/2011: 151
03/05/2011: 149.6
03/06/2011: 151
03/07/2011: 154
03/08/2011: 154
03/09/2011: 153
03/10/2011: 156
03/11/2011: 154
03/12/2011: 152
03/13/2011: 153
03/14/2011: 153
03/15/2011: 152
03/16/2011: 153
03/17/2011: 152
03/18/2011: 152
03/19/2011: 151
03/20/2011: 151
03/21/2011: 152
03/22/2011: 153
03/23/2011: 153
03/24/2011: 153
03/25/2011: 155
03/26/2011: 154
03/27/2011: 153
03/28/2011: 154
03/29/2011: 155
03/30/2011: 153
03/31/2011: 153
04/01/2011: 154
04/02/2011: 153
04/03/2011: 152
04/04/2011: 152
04/05/2011: 152
04/06/2011: 155
04/07/2011: 155
04/08/2011: 158
04/09/2011: 156
04/10/2011: 155
04/11/2011: 155
04/12/2011: 158
04/13/2011: 155
04/14/2011: 154
04/15/2011: 153
DIET01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas
02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size
, multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen
02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana
02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas
02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink
02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic
02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup
02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen
02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas
02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts
02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana
02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas
02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas,
02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen,
02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
02/24/2011: protein/gatorade/vit-c/probiotic-drink + 4 chocolates, 3 eggs + 2 cheese + sunflower seeds + protein/coffee(3tspn)-drink + 4 chocolates, 4 chocolates + protein/gatorade-drink, training + protein/gatorade/vit-C/drink , protein/gatorade/vit-C-drink, beef + veggie chunky soup + biscotti
02/25/2011: 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
02/26/2011: protein/gatorade/vit-C/probiotic-drink + 10 chocolates, 2 bananas + popcorn chicken + sunflower seeds, training + protein/gatorade/vit-C-drink, protein/gatorade-drink + 7 chocolates + 2 bananas, beef + veggie chunky soup + 2 bananas,
02/27/2011: 4 bananas + popcorn chicken, 3 bananas + greek salad + grilled chicken + 2 biscotti, 4 bananas + 5 chocolates + trail mix + protein/gatorade/vit-C/probiotic-drink
02/28/2011: protein/gatorade/vit-C/probiotic-drink, 3 eggs + 1 cheese + sunflower seeds + banana + coffee drink (3tspn coffee), protein/gatorade/vit-C-drink, training + protein/gatorade/vit-C-drink, beef + veggie chunky soup + vit-C drink + tons of water + 3 ibuprofen
-- EGG DIET !! --
03/01/2011: protein/water-drink + 1 banana, 2 eggs + 1 banana + vit-C-drink + sunflower seeds, 3 eggs + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink, protein/water-drink + pb sandwich + 2 bananas,
03/02/2011: 2 tspn coffee + whey protein, protein/gatorade-drink, training + protein/gatorade/vit-C-drink, protein-drink, 3 eggs + sunflower seeds + 3 biscotti, training + protein/gatorade/vit-C-drink, protein-drink, vit-C/probiotic-drink + 3 eggs + sunflower seeds + 1 banana
03/03/2011: 3 eggs + protein/water-drink + vit-C-drink + sunflower seeds + 1 banana, sleep 4 hours, beef/veggie chunky soup + 1 banana, 3 eggs + some A1 sauce + vit-C-drink + sunflower seeds + 2 bananas
03/04/2011: blueberries-inside-glass-of-water + protein/water drink + banana, sleep 12pm-6pm, arabic coffee+protein drink (bolthouse), 3eggs + some sunflower seeds, training + protein/vit-C/gatorade-drink, beef+veggie chunky soup + 2 bananas, 3 eggs + A1 sauce + 2 cheese + bunch of blueberries + sunflower seeds + 3 ibuprofen
03/05/2011: 3 eggs + protein/water-drink + A1 + sunflower seeds + 1 banana, 3 eggs + protein/water-drink + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink
03/06/2011: coffee + protein + gatorade-drink, dunks + gatorade/vit-C/protein-shake, protein/water-drink + vit-C-drink, PB sandwich, sleep (12am-6pm), 3 x crispy chicken mcdonalds snack wrap, training + protein/gatorade/vit-C-drink, beef+veggie chunky soup + two sausages wrapped in wheat brad + vit-C-drink + 3 ibuprofen
03/07/2011: protein/vit-C/gatorade-shake, 2 bananas + 4 eggs + sunflower seeds + 2 cheese, protein/water-drink + 4 eggs + 2 cheese + bunch of olives + sunflower seeds + vit-C-drink + 3 bananas
03/08/2011: protein/gatorade/vit-C-drink, light training, 6pm: 10 chocolates + HIGH-FREQ-SQUAT{135x10/225x5}, protein/water-drink, 7pm: HIGH-FREQ-SQUAT{135x10/225x5}, 10pm HIGH-FREQ-SQUAT{135x5/225x5}, 3 egg + 2 cheese + 4 chocolates + 2 bananas + sunflower seeds, training + protein/gatorade/vit-C-drink, 3 eggs + sunflower seeds + 2 beef sausages wrapped in wheat bread + 10 chocolates + vit-C-drink
03/09/2011: protein/gatorade/vit-C-drink, 3:30pm HIGH-FREQ-SQUAT{135@2x5,225x5}, 4 eggs + 2 cheese + 10 chocolates + vit-C-drink + 3 bananas, 5:30pm HIGH-FREQ-SQUAT{135x5,225x5}, chipotle chicken burrito, 2am HIGH-FREQ-SQUAT{135x5,245x5}, 20 chocolates + protein/water-drink, 4am HIGH-FREQ-SQUAT{135x5,225x5}, thick turkey & cheese sandwhich + vit-C-drink
03/10/2011: 10 chocolates + protein/coffee-drink(3 teaspn) + gatorade, dunking + protein/water-drink + gatorade, smoothie + whey, training, 3 pieces of olive pizza, 11pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 1 cheese + vit-C-drink + 1 olive pizza, 12:45am HIGH-FREQ-SQUAT{225x10}, training #2 + protein/gatorade-drink, 3 eggs + A1 sauce + protein/water-drink + a few chocolates
03/11/2011: 8 chocolates + protein/water-drink, 6pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 2 cheese + vit-C-drink + protein/water-drink, 9pm HIGH-FREQ-SQUAT{225x10}, 2 sausages wrapped in one slice of wheat bread each + sunflower seeds + vit-C-drink, 1am HIGH-FREQ-SQUAT{225x10}, 3 eggs + 2 cheese + sunflower seeds, protein/water-drink + banana,
03/12/2011: protein/water-drink + banana, 6pm HIGH-FREQ-SQUAT{245x5}, 4 eggs + A1 + sunflower seeds + protein/water-drink + 0.5*vit-C-drink + 2 bananas, 9pm HIGH-FREQ-SQUAT{245x5}, two beef sausages each wrapped in wheat bread + 2 bananas + sunflower seeds + 0.5*vit-C-drink, STACKED peanutbutter sandwich + vit-C-drink + protein/water-drink
03/13/2011: protein/coffee(3tspn)-drink, 10am HIGH-FREQ-SQUAT{225x5}, 3 eggs + gatorade, dunk + protein/gatorade-drink, protein/gatorade/vit-C-drink, greek salad with grilled chicken, some granola bars, training + protein/gatorade-drink, 3 eggs + 2 beef sausages + vit-C-drink + banana + 2 ibuprofen
03/14/2011: protein/water-drink, 7:30pm HIGH-FREQ-SQUAT{135x10,225x5,275x5,295x1,315x1, pullups=10}, 4 eggs + 2 cheese + vit-C-drink, 11:30pm HIGH-FREQ-SQUAT{135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, protein/water-drink, 3am HIGH-FREQ-SQUAT{prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}, 3 eggs + a bunch of sunflower seeds, turkey and cheese sandwich
03/15/2011: protein/water-drink, 6pm HIGH-FREQ-SQUAT {prone-rev-hyper @ 3x70, 225 x 5}, 3 eggs + tons of egg whites + 2 cheese + vit-C-drink, 3 eggs + tons of egg whites + sunflower seeds + vit-C-drink + 3 ibuprofen, training + protein/gatorade-drink, 3:30pm HIGH-FREQ-SQUAT{225x10}, huge pb sandwich + 4 bananas + vit-C-drink, 5am HIGH-FREQ-SQUAT{225x10}, protein/water-drink
03/16/2011: protein/coffee(3tspn)-drink, gatorade + 3 eggs, dunking + protein/gatorade/vit-C-drink, turkey & cheese sandwich, 9pm HIGH-FREQ-SQUAT{135x8,225x15}, 3 eggs + tons of egg whites + sunflower seeds + 2 cheese + vit-C-drink, 12am HIGH-FREQ-SQUAT{135x8,225x15}, protein/water-drink, training + protein-gatorade-vit-C-drink, protein/water-drink, 3 eggs + some egg whites + sunflower seeds + A1
03/17/2011: banana + protein/water-drink, 2 crispy chicken wraps + 3 cookies + vit-C-drink, 9pm HIGH-FREQ-SQUAT{135x8,245x10}, 2 scoops protein/water-drink + 1 banana, 2:30am HIGH-FREQ-SQUAT {135x8,245x10 crazy eZ}, 4 eggs + tons of egg whites + sunflower seeds + vit-C-drink, 5am HIGH-FREQ-SQUAT{135x8,245x12}, protein/vit-C/gatorade-drink + 3 ibuprofen
03/18/2011: protein/water-drink, dog park, protein/water-drink, sleep 4 hours, 7pm HIGH-FREQ-SQUAT{135x8,2451x1,265x10}, 3 eggs + egg whites + 2 cheese + 3 bananas + vit-C-drink, 11pm HIGH-FREQ-SQUAT{submax sprints @ 10 x 30 yards, 135x8,245x1,265x8}, 1.5-scoop-protein/water-drink + tons of almonds (cocoa + roasted, ate until i was ready to puke) + 1 banana, 3:30am HIGH-FREQ-SQUAT{interval-sprints x 10 light, 135x10,265x10}, 3 eggs + tons of egg whites + 4 bananas + vit-C-drink
03/19/2011: banana + protein/water-drink, banana + protein/water-drink, 3 eggs + sunflower seeds + 2 cheese, bolthouse moca coffee drink + 2 teaspoon of coffee, protein/gatorade-drink, dunking + protein/gatorade-drink, protein/water-drink + tons of almonds, 3 eggs + tons of egg whites + 2 cheese
03/20/2011: banana + protein/water-drink, 6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese, 7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20, pullups=10, calf-raises=135x20}, walked dog 1+ mile +++ 12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15 pullups=13, calf-raises=135x25}, protein/water-drink + almonds, protein/water-drink + banana, 4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25}, protein/water-drink + veggie soup + thick turkey & cheese sandwich + banana + gatorade
03/21/2011: protein/water-drink, protein/water-drink + banana, 6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, 3 eggs + 2 cheese + tons of egg whites, 8:30pm HIGH-FREQ{135x30}, protein/water-drink, 2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}, chocolate bar + a few cocoa almonds + 3 eggs + egg whites + A1 sauce + banana + sunflower seeds, 6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}, protein/water-drink + 3 banana
03/22/2011: 3 bananas + protein/water-drink, 6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}, 3 eggs + tons of egg whites + almonds + 3 bananas, 8pm HIGH-FREQ{135x8,245x1,275x10}, 2-scoops-protein/water-drink + 2 bananas, 4am - 1 mile walk + HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}, tons of almonds + 3 eggs + tons of egg whites + diluted-gatorade-drink
03/23/2011: diet = protein/mocha bolthouse drink + 3 teaspn caffeine + gatorade-drink, dunking + protein/gatorade/drink, protein/water-drink + banana, 7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}, big chipotle burrito double chicken bam, gatorade-drink, 3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}, protein/water-drink, gatorade + 3 ibuprofen + STACKED PB sandwich + beef/veggie soup
03/24/2011: gatorade + 3 ibuprofen, protein/water-drink, 1.5 mile walk with dog, 2 mcdonalds crispy chicken snack wraps + ~10 chocolates + gatorade, 7:30pm LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, gatorade + 3 ibuprofen, 8:00pm LTMP-VOLUME{rdl=45x15,135x20}, ng-pullups=10, calf-raises=45x40}, LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, protein/water-drink + 12 chocolates, LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}, gatorade + 3 ibuprofen + 4 eggs + tons of egg whites + sunflower seeds
03/25/2011: 12 chocolates + protein/water-drink, LTMP-VOLUME{pin-6-squat=135x8,225x15}, southwestern chicken sandwich, lots of running with dog, LTMP-VOLUME{rdl=45x15,135x25, ng-pullups=12, calve-raise=155x20}, 10 chocolates + protein/water-drink, southern chicken sandwich + gatorade + a few chocolates, LTMP-VOLUME{pin6-squat=155x8,245x20} + ~2mile walk, thick turkey and cheese sandwich + protein/water-drink + gatorade + sunflower seeds
03/26/2011: walk dog ~2 miles + protein/water-drink + 4 chocolatesa, 3 eggs + tons of egg whites + 2 cheese + gatorade, mcdonalds frappe, LTMP-VOLUME{pin-6-squat=155x8,245x1,275x1,275x21}, protein/water-drink, cheese and crackers + diet coke, diet coke + biscotti, protein/water-drink, ~2 mile walk with some doggy sprints mixed in + LTMP-VOLUME{stiff-leg-submax-pogos=4x40, rdl=45x10,135x5,185x12, ng-pullups=10}, ~10 chocolates + protein/water-drink, LTMP-VOLUME{stiff-leg-submax-pogos=2x40,1x30, rdl=45x10,135x5,185x10}, 3 eggs + egg whites + sunflower seeds
03/27/2011: protein/water-drink, walk dog + some light runs, LTMP-VOLUME{light-interval-sprints=10, stiff-leg-pogos=2x20,1x40, rdl=45x10,135x5,185x14, explosive-ng-pullups=10, wide-calve-raises=155x25}, 3 eggs + tons of egg whites + sunflower seeds + 2 cheese, LTMP-VOLUME{pin6-squat=225x31}, lots of running with dog, 2*protein/water-drink, 2 big plates of pot roast (beef+carrots+potatos), ~1.5 mile walk with dog + LTMP-VOLUME{MR-halftuck=25,50,65, pin-6-squat=135x30, calve-raises=155x25}, protein/water-drink, thick PB sandwich + gatorade
03/28/2011: gatorade + 3 eggs + tons of egg whites, LTMP-VOLUME{155x8,245x1,275x1,295x1,315x1,315x10} + 2 mile dog walk + run, 2*protein/water-drink, thick pb sandwich + 3 bananas + diluted-gatorade, long walk with dog + sprints with dog + LTMP-VOLUME{short-accelsx10,20-max-effort-4-steps, pin-6-squat=135x8,225x1,275x1,295x1,315x5(very slow)}, 3 eggs + egg whites + 3 bananas + gatorade, LTMP-VOLUME{close-stance-pin-6-squat=very controlled + slow 135x10, 225 x 15}, protein/water-drink + banana, tons of IT bandfoam rolling
03/29/2011: protein/water-drink + banana, long dog walk, protein/water-drink + banana, very long dog walk, 3 eggs + 2 cheese + tons of egg whites + gatorade, bolthouse mocha coffee drink + 3 teaspoon instant coffee, dunking + protein/gatorade-drink + LTMP-SINGLES{45x10,135x8,245x1,275x1,315x1,335x1,365x1, stopped koz groin was fatigued}, protein/wate
r-drink, cookies + turkey & cheese sandwich on wheat bread + 1 banana,
03/30/2011: big dog walk, chipotle burrito + extra chicken, LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20}, LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20}, walk dog + running with dog, LTMP-VOLUME{completely-stiff-submax-pogos=5x10, rdl=45x10,135x15(slow), pullups=10, calve-raises=135x5,185x20}, protein/water-drink + banana, LTMP-VOLUME{stiff-leg-pogos=4x10, calve-raise=135x5,185x20, rdl=135x25}, long dog walk, LTMP-VOLUME{submax-single-leg-box-jumps=3x10eachleg (moving distance out each set), rdl=135x5,185x16, calve-raise=135x5,185x20}, 3 eggs + tons of egg whites + 2 cheese, some cocoa roast almonds, LTMP-VOLUME{short-sprints=15x, calve-raise=135x5,185x25, rdl=135x5,135x20}, protein/water-drink
03/31/2011: angus steak burger on wheat bread, dog walk, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,295x1,315x10, calve-raises=135x5,185x20}, protein/water-drink + banana, LTMP-VOLUME{calve-raises=135x5,185x20, pin-6-squat=185x5,225x1,275x1,275x15}, protein/water-drink + banana, peanutbutter, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x10-very-slow, calve-raises=135x5,185x20}, long dog walk, LTMP-VOLUME{completely-stiff-submax-pogos=4x40, pin-6-squat-VERY-SLOW=185x5,225x1,275x1,275x7(had to stop early, something biting my arm) calve-raises=135x35}, protein/water-drink + banana, really intense stretching, 3 eggs + tons of egg whites + some pistachios + 2 cheese + 2 yogurts,
04/01/2011: dog walk, protein/water-drink + banana, big dog walk, banana + 3 eggs + tons of egg whites + 2 cheese, nap, protein/water-drink + 2 bananas, big dog walk + sprints/change of direction, LTMP-VOLUME{135x20}, protein/water-drink + 2 bananas, cocoa almonds & roasted almonds, long dog walk, LTMP-VOLUME{ping-6-squat-very-slow=135x30}, 3 eggs +
tons of egg whites + 1 cheese + 3 bananas + almonds,
04/02/2011: dog walk, banana + protein/water-drink, half gatorade, huge nap, half gatorade, bolthouse mocha coffee drink + 4 tspn coffee + 3 eggs + 1 cheese, dog walk, green tea with ginseng, dunk + protein/gatoraid, protein/water, big dog walk + LTMP-SINGLES{135x5,225x1,275x1,315x1,325x1,345 @ MSEM x 8, calve-raises=135x5,225x10}, burger no bun
04/03/2011: protein/water-drink, protein/water-drink, greek salad + grilled chicken + 4 biscotti, some almonds, 1st-gear-dunking(very-submax-dunking) + LTMP-SINGLES{pin-6-squat-CLOSE-STANCE=45x10,135x5,225x2,275x1,315x1,335x1,365x1 calve-raises=135x5,225x15} + protein/water-drink, 3 eggs + 2 cheese + some almonds + tons of egg whites
04/04/2011: protein/water-drink, big dog walk + LTMP-VOLUME{pin-6-VERY-CLOSE-STANCE-squat=135x8,225x2,275x1,275x10, leg extension TKE iso for VMO 5 sets: extending maximally until fatigue}, big serving of pot-roast (beef + carrots), leg extension TKE iso for VMO 3 sets: extending maximally for ~60s, protein/water-drink, submax dunking for 50mi
n + LTMP-SINGLES{pin-6-wide-squat=135x8,225x1,275x1,315x1,335x1} + LTMP-VOLUME{calve-raise=135x5,225x17, neutralgrip pullups=10, superset of 30 lb leg extension tke (25,30) with 45deg hyper (BW @ 25,30)} + 2*protein/water-drink, 3 eggs + tons of egg whites + 2 cheese + some almonds
04/05/2011: diet = protein/water-drink, long dog walk + LTMP-VOLUME{pin-6-squat=135x8,225x20, ng-pullups=8-ez, calve-raises=135x20}, 3 eggs + tons of egg whites + green tea, half jar peanutbutter (SHITT) + green tea , dog walk + LTMP-VOLUME{pin-6-squat=135x8,225x1,225x25, ng-pullups=8, calve-raises=135x5,225x15}, cheese burger on wheat bread + 2 16oz gatorade drinks with 2 scoops each (equiv of 1 gallon of gatorade in 32oz)
04/06/2011: diet = protein/coffee drink, mcdonalds caramel frappe, leg-extension iso - 3 sets ~2-3min in extension, long dog walk, dunking + gatoraid/protein-drink, chipotle burrito (
double chicken), philly cheese steak + fries + chocolate pretzel thing + 2 16oz birch beer + girlscout cookies, LTMP-VOLUME{interval-sprints=15min, pin-6-squat=45@3x10,135x8,225x1,225x1,225x3,225x45, calve-raises=135@3x5,185x25, S1: leg-extension-tke=30lb@30,35 S1: 45-deg-hyper=BW@2x30 S1: ng-pullup=2x10} + protein/gatorade-drink, 2 pieces of cold pizza b 2 pieces of cold pizza b 2 pieces of cold pizza b 2 pieces of cold pizza bam, 2 gatorade drinks (Equiv to 1 gallon) + 3 eggs + tons of egg whites + 2 cheese,
04/07/2011: diet = protein/water-drink, big dog walk, 2 southwestern chicken sandwiches + chocolate shake, peanutbutter + gatorade, 3 eggs + tons of egg whites + 2 cheese, 9 minute leg ext tke iso (allowing extension to relax slgihtly at times), big dog walk + ~4 200's with dog + ~4 100's with dog, almonds + turkey & chese sandwich + gatorade + 3 ibuprofen
04/08/2011: protein/water-drink + gatorade, dog walk, caramel frappe, LTMP-VOLUME{pin-6-squat=135x8,225x1,225x15}, 3 eggs + tons of egg whites + some gatorade + 2 cheese, leg-extension-iso-tke @ 5 sets x F (~1-2min each iso), small protein/gatorade-drink, big dog walk, leg-ext-tke-iso 3 sets of ~30s, dunks + LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,315x1,375x1,275x15, calve-raises=135x5,225x20 S1: leg-extension-tke=30lb@35,50 S1: 45-deg-hyper=BW@40,50 S1: ng-pullup=15,12}, chocolate bar + half jar PB + diluted gatorade, big dog walk, LTMP-VOLUME{calve-raises=135x5,135x30, plate-swing=45lbx5, ng-pullup=10, rdl=45x5,135x5,185x12}, 3 eggs + tons of egg whites + 2 cheese + cocoa almonds + 2 gatorades,
04/09/2011: protein/water-drink, 3 eggs + tons of egg whites + gatorade + some almonds, big dog walk + lots of running with dog, LTMP-VOLUME{pin-6-squat=135x8,225x1,225x1,275x1,275x1,275x22, ng-pullup=10, calve-raises=135x5,135x5,225x15}, PB + diluted gatorade, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x14}, protein/water-drink, 3 eggs + tons of egg whites + 2 cheese + gatorade, dog walk, LTMP-VOLUME{pin-6-squat=135x5,225x1,275x1,275x12}, 2*protein + gatorade
04/10/2011: gatorade-drink + protein/water-drink, dunking + gatorade/protein-drink, protein/water-drink, gatorade-drink + PB, gatorade + 3 eggs + tons of egg whites + protatoes/onions + some almonds + 2 slices of bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}, 2*protein/water-drink + duluted-gatorade-drink, LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese,
04/11/2011: protein/gatorade-drink, LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10}, 3 eggs + tons of egg whites + 2 cheese + alot of almonds, 2 sausages + wheat bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}, 2*protein/water-drink + gatorade-drink, 3 eggs + tons of egg whites + tons of PB + gatorade
04/12/2011: protein/water-drink + gatorade-drink, dog walk + running, 6 sets of tke-iso (only 15s holds, maximal contraction, quads are huge), dunk + half protein/gatorade-drink, 4 hour nap, long dog walk + tons of running, 45 lb plate swing - stiff arm: 45 lb @ 4 x 5, chipotle double chicken burrito + wendy's spicey chicken sandwich, dog walk + sprints, LTMP-VOLUME{jump-rope=5x200, 45lb-plate-swing=1x10, jump-rope=5x200, 45lb-plate-swing=1x10, jump-rope=5x100, 45lb-plate-swing=1x10},
04/13/2011: protein/gatorade-drink, dunking + protein/gatorade-drink, popcorn chicken, 6 chicken tenders (big) + tons of coconut water + salt & vinager chips, coconut water + ice cream + 2 biscotti, jump rope @ 6 x 200 + 45 lb plate swing x 12, large dog walk, LTMP-VOLUME{jump rope @ 5 x 200, calve-raises=135x5,225x10, walkouts=...385x1, ng-pullups=15}, coconut water + 2 scoops protein/water-drink
04/14/2011: protein/water-drink + coconut water, dunking + powerade (forgot my protein drink), protein/water-drink + rest of powerade, agility training with dog (~1 hour, tons of sprints/change of direction), 3 eggs + tons of egg whites + 2 cheese + some almonds, a coconut water, long dog walk, LTMP-VOLUME{plate-swing=45lb x 8, pin-6-squat=295x10 controlled, unracking=worked up to 405, ng-pullups=16, calve-raises=225x2,15}, 2*protein/water-drink + coconut water + some almonds + 2 beef sausage on wheat bread each,
SORENESS01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little
02/03/2011: hamstrings, quads
02/04/2011: hamstrings, glutes, quads
02/05/2011: very sore, hamstrings (mostly), glutes, quads
02/06/2011: extremely sore in hamstrings & quads, glutes sore
02/07/2011: extremely sore in quads (vmo mostly) and hamstrings
02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued)
02/09/2011: calfs/hams/quads
02/10/2011: none really (calfs a little actually)
02/11/2011: none
02/12/2011: hamstrings, calfs
02/13/2011: none
02/14/2011: none
02/15/2011: none
02/16/2011: none
02/17/2011: none
02/18/2011: none
02/19/2011: none
02/20/2011: none
02/21/2011: calfs slightly, quads/vmos slightly
02/22/2011: none
02/23/2011: calfs
02/24/2011: calfs a little
02/25/2011: quads (vmo's mostly), calfs
02/26/2011: calfs alot
02/27/2011: calfs alot
02/28/2011: none
03/01/2011: vmo's + hams
03/02/2011: quads a little, hamstrings a little, hands hurt from dunking (ripped 3 caleousesdfsdgsd, some fingertips bleeding)
03/03/2011: hamstrings slightly, calfs, vmo's slightly
03/04/2011: none
03/05/2011: none
03/06/2011: none
03/07/2011: calfs
03/08/2011: none
03/09/2011: calfs
03/10/2011: none
03/11/2011: calfs
03/12/2011: calfs a little
03/13/2011: none
03/14/2011: calfs
03/15/2011: calfs a little
03/16/2011: none
03/17/2011: calfs ALOT, especially right
03/18/2011: calfs still
03/19/2011: calfs STILL, damn
03/20/2011: not much at all
03/21/2011: none
03/22/2011: hamstrings slightly, calfs slightly
03/23/2011: none
03/24/2011: calves alot
03/25/2011: hamstrings a ton, calves a bit
03/26/2011: hamstrings a ton
03/26/2011: hamstrings alot, calves alot
03/27/2011: hamstrings, calves
03/28/2011: hamstrings/calves, rigt hamstring and right calf especially
03/29/2011: calves, right hamstring
03/30/2011: calves a little
03/31/2011: calves/forearms
04/01/2011: calves a little
04/02/2011: none
04/03/2011: none
04/04/2011: none
04/05/2011: none
04/06/2011: none
04/07/2011: quads a little (right quad mostly), hamstrings a little => edit: as night went on, right quad very sore, left quad fine, hamstrings slightly sore
04/08/2011: right quad (vmo mostly)
04/09/2011: calves a little
04/10/2011: calves a little
04/11/2011: calves
04/12/2011: calves
04/13/2011: calves alot
04/14/2011: calves slightly
04/15/2011: calves alot
ACHES/INJURIES01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none
02/03/2011: big toe slightly after squatting
02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound.
02/05/2011: bump under right knee from yesterday
02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly
02/07/2011: left big toe slightly
02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???)
02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little
02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah
02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting.
02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night
02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting
02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained,
02/15/2011: SICK: left forearm strain still, right hip slightly
02/16/2011: SICK: none
02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting
02/18/2011: SICK: low back a little, knee felt good (from the slip)
02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa)
02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training
02/21/2011: SICK: right PF/foot pad
02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe)
02/23/2011: left ham tendon, right thigh bruise
02/24/2011: none
02/25/2011: low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
02/26/2011: left patella tendon insertion inflamed until ibuprofen, hands still F'd, right ring finger still cut on fingertip, left achilles a little achy, AFTER TRAINING: back a little achy, right ham tendon a little achy
02/27/2011: right ham tendon slightly (kinda annoying, it definitely pulled a bit yesterday, i felt it on 45deg hyper), hands still stingy but better
02/28/2011: after training: left knee a little, right hip, right ball of foot
03/01/2011: right hip a little, ankles achy, hands & joints of fingers hurt from dunking
03/02/2011: none before training, after dunk session: both hamstrings & hamstring tendons (medial), quads sore
03/03/2011: both medial hamstring tendons slightly strained, back a little fatigued
03/04/2011: right ham tendon a little, after training: right hip a little - did something stupid while squatting
03/05/2011: left & right ham tendon very slightly, right hip a little (lame)
03/06/2011: none prior to training, after training: left vmo pull
03/07/2011: left vmo strain
03/08/2011: let vmo pull/strain, after training: lower back a little
03/09/2011: left quad, mid/right back tight a bit
03/10/2011: during and after dunking: left quad, after late night training:
right ankle (AFTER QUAD STRETCHING) and bottom of right foot
03/11/2011: left vmo strain (worse than yesterday, some more bruising from internal bleeding), back is tight a little
03/12/2011: left quad strain (much better than yesterday though)
03/13/2011: none edit: right hip and left low back were achy though..
03/14/2011: low back slightly achy, both achilles tendons achy only temporarily throughout the day
03/15/2011: fine, after training: left knee, tweaked it doing a layup with my legs jello lame.. i blame ibuprofen
03/16/2011: left knee slightly from night before when tweaking it on the ibuprofen
03/17/2011: left knee a little, left ham tendon a little, right hip a little (most annoying of the aches)
03/18/2011: left knee a little (still from that tweak a few nights ago), right hip a little (got better with stretching), right itb
fatigue = high
03/19/2011: right hip very slightly, right ITB, both are related
03/20/2011: left knee slightly, late at night: left achilles slightly, left lower back slightly
03/21/2011: left knee very slightly, left rib slightly
03/22/2011: right ankle slightly, heart hurts a bit at night kind of scary but whatever who cares
03/23/2011: heart slightly (go fuck yourself), left knee a little worse than yesterday - got to nip this problem quickly, i think it'll be better by friday though, i've been messing with it badly, pressing it/self myofascial release etc... after MAX EFFORT STANDING: right TFL/ITB
03/24/2011: left knee slightly, knees feeling alot better than yesterday though, fascia less inflamed
03/25/2011: none
03/26/2011: left groin a little (from the rdl's, aggravating old groin tear)
03/27/2011: groin feeling better but slightly there
03/28/2011: left & right it bands feel really tight, left one is a problem though, left groin slightly
03/29/2011: right ITB, left knee felt great all day
03/30/2011: knees a little tight, lower back a little tight, groin slightly
03/31/2011: lower back was tight but got better, left groin slightly, anus bugging me a little (hopefully not from too much squatting HEHEHE, but kind of doubt it since last 2 days really didn't have any)
04/01/2011: not much, feel good
04/02/2011: right hip flexor waking up (odd), went away after nap
04/03/2011: low back tight, left ham tendon a little
04/04/2011: left knee a little, left ham tendon a little
04/05/2011: left knee a little
04/06/2011: none
04/07/2011: none
04/08/2011: none
04/09/2011: achilles kind of tender, lower back a little achy
04/10/2011: lower back tired a little, old ham tendon injury a little (from foam rolling, it seized up rolling ITB), PF slightly in left fit after stretching calves barefooted on pvc
04/11/2011: not much waking up
04/12/2011: left knee slightly, left adductor slightly (strained it shitting lolol)
04/13/2011: left knee slightly, hamstring tendons, ankles
04/14/2011: none, during squatting: left adductor origin freaked out a bit - felt it "stretch"
04/15/2011: right hip slightly, left knee slightly
FATIGUE01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low
02/03/2011: high
02/04/2011: moderate
02/05/2011: high
02/06/2011: very high
02/07/2011: very high
02/08/2011: high
02/09/2011: extremely high
02/10/2011: high
02/11/2011: moderate
02/12/2011: high
02/13/2011: high
02/14/2011: high
02/15/2011: high
02/16/2011: moderate
02/17/2011: moderate
02/18/2011: moderate
02/19/2011: low
02/20/2011: moderate
02/21/2011: high
02/22/2011: moderate
02/23/2011: extremely high
02/24/2011: high (very bad sleep, naps helped though)
02/25/2011: extremely high
02/26/2011: high
02/27/2011: moderate
02/28/2011: moderate
03/01/2011: high
03/02/2011: high kind of (3 hours sleep, mentally tired yet also kind of apeshit aggressive)
03/03/2011: low
03/04/2011: moderate
03/05/2011: high, very tired
03/06/2011: moderate
03/07/2011: high
03/08/2011: moderate
03/09/2011: high
03/10/2011: low
03/11/2011: very high
03/12/2011: very high
03/13/2011: high
03/14/2011: moderate
03/15/2011: high
03/16/2011: moderate
03/17/2011: moderate
03/18/2011: high
03/19/2011: high
03/20/2011: high
03/21/2011: moderate
03/22/2011: high
03/23/2011: very high
03/24/2011: high
03/25/2011: extremely high (staph flair up next day, makes sense)
03/26/2011: moderate
03/27/2011: high
03/28/2011: low
03/29/2011: low
03/30/2011: very high
03/31/2011: very high
04/01/2011: moderate
04/02/2011: low
04/03/2011: high
04/04/2011: moderate
04/05/2011: high
04/06/2011: high
04/07/2011: moderate
04/08/2011: moderate
04/09/2011: high
04/10/2011: moderate
04/11/2011: high
04/12/2011: high
04/13/2011: moderate
04/14/2011: low
04/15/2011: low
SLEEP SCHEDULE THE PREVIOUS NIGHT01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep
02/03/2011: 10 hours sleep
02/04/2011: 10 hours sleep
02/05/2011: 7 hours + 3 hours
02/06/2011: 8 hours sleep
02/07/2011: 8 hours sleep
02/08/2011: 9 hours sleep
02/09/2011: 8 hours sleep, same dream over and over (walking in mall and out of mall to my car), happens everytime i get sick (same dream 3-5 times during night)
02/10/2011: 10 hours sleep
02/11/2011: 8 hours sleep
02/11/2011: 10 hours sleep
02/12/2011: 8 hours sleep
02/13/2011: 10 hours sleep
02/14/2011: 10 hours sleep
02/15/2011: 10 hours sleep
02/16/2011: 4 hours sleep (couldn't stop coughing for ~2 hours)
02/17/2011: 9 hours sleep
02/18/2011: 9 hours sleep
02/19/2011: 9 hours sleep
02/20/2011: 8 hours sleep
02/21/2011: 9 hours sleep
02/22/2011: 8 hours sleep
02/23/2011: 9 hours sleep
02/24/2011: ~6 hours, very rough sleep, waking up a ton, really bad, naps during day helped otherwise i would have been toast
02/25/2011: 4 hours, awake for 3 hours, then 3 hours sleep
02/26/2011: 9 hours sleep
02/27/2011: 9 hours sleep
02/28/2011: 8 hours
03/01/2011: 8 hours
03/02/2011: 3 hours (4pm-7pm)
03/03/2011: 3 hours (6am-9am), 4 hours (4pm-8pm)
03/04/2011: 6 hours (12pm-6pm)
03/05/2011: 9 hours
03/06/2011: 3 hours, dunking, 6 hours, training
03/07/2011: 9 hours sleep
03/08/2011: 8 hours sleep
03/09/2011: 8 hours sleep
03/10/2011: 8 hours sleep
03/11/2011: 9 hours sleep
03/12/2011: 11 hours sleep
03/13/2011: 3 hours sleep
03/14/2011: 13 hours sleep
03/15/2011: 10 hours but rough getting to sleep
03/16/2011: 5 hours rough sleep
03/17/2011: 10 hours sleep
03/18/2011: 2 hours + 4 hours
03/19/2011: 10 hours, bad though, woke up a ton
03/20/2011: 8 hours, bad/interrupted
03/21/2011: 10 hours sleep, slightly interrupted, good tho
03/22/2011: 9 hours
03/23/2011: 5 hours sleep
03/24/2011: 10 hours sleep
03/25/2011: 5 hours sleep staph flair up
03/26/2011: 12 hours sleep
03/27/2011: 10 hours sleep
03/28/2011: 12 hours sleep
03/29/2011: 11 hours sleep
03/30/2011: 11 hours sleep
03/31/2011: 10 hours sleep
04/01/2011: 5 hours + 5 hours nap
04/02/2011: 3 hours sleep, 4 hour nap, very broken sleep
04/03/2011: 8 hours, "very broken"
04/04/2011: 10 hours sleep, "very broken"
04/05/2011: 10 hours sleep
04/06/2011: 4 hours sleep + 2 hour nap
04/07/2011: 10 hours sleep
04/08/2011: 8 hours sleep
04/09/2011: 8 hours sleep
04/10/2011: 8 hours sleep
04/11/2011: 9 hours sleep
04/12/2011: 10 hours sleep
04/13/2011: 8 hours sleep
04/14/2011: 10 hours sleep
04/15/2011: 10 hours sleep
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen
02/03/2011: iced toe twice, 6 total ibuprofen
02/04/2011: iced toe twice, 4 total ibuprofen
02/05/2011: iced toe twice, 4 total ibuprofen
02/06/2011: iced toe once, 4 total ibuprofen
02/07/2011: iced toe twice, 0 total ibuprofen
02/08/2011: iced toe twice, 3 total ibuprofen (after training)
02/09/2011: iced toe once, 3 total ibuprofen (before bed)
02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day)
02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow
02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings
02/15/2011: 3 total ibuprofen <- after training
02/16/2011: 2 ibuprofen total <- after training
02/17/2011: 2 ibuprofen total <- after training
02/20/2011: 3 ibuprofen total <-- after training, icing right foot
02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto
02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice
02/25/2011: iced bottom of foot
02/26/2011: 3 ibuprofen, training, 3 ibuprofen + icing right foot
02/28/2011: 3 ibuprofen <-- after training
03/02/2011: iced right ball of foot
03/03/2011: 6 ibuprofen throughout the day, 3 then 3
03/04/2011: 3 ibuprofen after workout
03/06/2011: iced quad twice, 3 ibuprofen after dunk, 3 ibuprofen after training
03/07/2011: 6 ibuprofen total (3 + 3 later)
03/08/2011: 1 alieve, ran out of anti inflams, iced quad really nice after training, completely numb - really tight pressure
03/09/2011: iced left quad before sleep, ice packed wrapped VERY tight with ACE bandage
03/13/2011: 2 ibuprofen before bed
03/15/2011: 3 ibuprofen before training, bad idea, never before
03/17/2011: 3 ibuprofen before bed
03/23/2011: 3 ibuprofen before bed
03/24/2011: 9 ibuprofen total, throughout the day, needed it
04/07/2011: 3 ibuprofen before sleep
STRETCHING AND MYOFASCIAL RELEASE01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
02/04/2011: light hamstring/glute/adductor stretching
02/05/2011: light hamstring/glute/adductor stretching
02/07/2011: intense hamstring/quad stretching
02/08/2011: stretched adductors good
02/11/2011: stretched adductors good, hamstrings
02/12/2011: stretch groin/adductors, calfs
02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
02/20/2011: stretched groin/adductors
02/26/2011: stretched groin/adductors bigtime
02/28/2011: bunch of stretching before sleep
03/01/2011: some stretching
03/02/2011: hamstrings/groin/calfs/bottom of feet
03/03/2011: hamstrings/adductors/calfs throughout the day, actually alot of light stretching
03/04/2011: stretched hip flexors bigtime, adductors/hamstrings
03/05/2011: calfs, hams, adductors
03/06/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc.
03/07/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc.
03/08/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors
03/09/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors
03/10/2011: tons of stretching, EVERYTHING... pulled too hard on ankle and tweaked it a bit, hate that shit.. going to bug me now for weeks
03/11/2011: tons of stretching, EVERYTHING
03/12/2011: tons of stretching, EVERYTHING, also some really good hamstring/lat stretching.. feeling very loose
03/13/2011: not much stretching today, minimal, will resume tomorrow
03/15/2011: TONS of rect fem/calf stretching, insane amount
03/16/2011: ^^
03/17/2011: decent stretching, need more though
03/18/2011: decent stretching, need more though, lots o calf stretching
03/19/2011: done during LTMP
03/20/2011: done during LTMP
03/21/2011: done during LTMP, emphasis on quads, massively stretched
03/22/2011: done during ltmp
03/23/2011: done during LTMP, hamstrings/adductors HARD
03/28/2011: lots of extra stretching, hams/groin/quads, tons of calf, foam rolled IT BANDS, need to do that basically every day
04/04/2011: lots of extra stretching
04/07/2011: lots of stretching
04/13/2011: TONS of hamstring stretching
EXERCISES & SESSIONSJUMPS/DUNK SESSIONS01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks:
http://www.youtube.com/watch?v=P6IaftbFD0U01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor
link-to-vid02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28
02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time)
02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups
02/07/2011: just dribble up attempts, quads dead
02/08/2011: dribble ups and lobs, quads feeling a bit better
02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks..
http://www.youtube.com/watch?v=AOIySDiPegg02/16/2011: SICK:
http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses
02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ
02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying:
http://www.youtube.com/watch?v=kcv3y4pcu3402/20/2011: SICK: FLYING.................... too many people on court but flying:
http://www.youtube.com/watch?v=XhF8F43z5Og02/22/2011: got up good, but lots of fatigue:
http://www.youtube.com/watch?v=V7f8ZjE95dY02/24/2011: got up pretty nasty:
http://www.youtube.com/watch?v=hhyqcL4fO-g02/28/2011: got up pretty nasty again but was mentally out of it
03/02/2011: got up real good, no sleep though, dunk session in morning without sleeping
03/04/2011: was flying early, best warmup jumps/short lob dunks EVER, but way too windy/starting slipping on max RVJ's
03/06/2011: got up ok, only 3 hours sleep again, pulled left quad (vmo) LIIIIIINK-THE-VID
03/08/2011: got up nasty SLRVJ WTF?????????????????????????????? LIIIIIIINK-THE-VID
03/10/2011: no ipod, no amp up, no psyche up, holding back -> best submax jumps EVER LIIIIIIINK-THE-VID
03/13/2011: 3 hours sleep, but got up good, landed some hard dunks LIIIIIIIINK-TE-VID
03/16/2011: 5 hours sleep, got up good, landed some real nice dunks indoor LIIIIIIINK-THE-VID
03/19/2011: got up NASTY LIIIIIINK-THE-VID
03/23/2011: got up nasty but everything was submax LIIIIIIIINK-THE-VID
03/29/2011: got up pretty good but way too many people on the court, and somewhat slippery due to sweat LIIIIIIIINK-THE-VID
04/02/2011: horrible dunk session, felt great but jumped really bad
04/03/2011: 1st-gear-dunking(very-submax-dunking)
04/04/2011: light dunking, landed some nice dunks considering
04/06/2011: submax dunk session, got up good
04/08/2011: quads sore, jumped very good tho
04/10/2011: murdered a rim, felt great, flying
04/12/2011: jumped ok, 4 hours sleep, indoor, felt sick
04/13/2011: jumped ok, achy from jump rope
04/14/2011: flying, indoor
SQUATTING01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 :::
link-to-vid01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)
-- different gym, different rack, pin settings changed ...
02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much)
02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1
305 x 1,1 315 x 1,102/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo
02/08/2011: half squat:
295 x 5 good depth, 315 x 4 a little high02/09/2011: (3-5 sec pause every set)
pin 6 squat: 275 x 5, pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1
335 x 1,102/11/2011: SICK: half squat:
295 x 5 <- a bit of fatigue from dunk session
02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5,
275 @ 10, 10, 255 x 5 (dead)
02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1,
365 x 1 ...... pin 6: 315 x 1, 1, 1, 102/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1,
315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1
02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10,
285 x 10 <-- very hard but got it
02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1,
315 x 1 ++++ pin 7 squat: 335 x 1,
355 x 1, 375 x fail02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5,
315 x 1, 325 x 1, 335 x 102/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5,
285 x 1002/22/2011: pin 6 half squat:
295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1,
365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1
02/24/2011: half squat: ... 295 x 5,
315 x 5, 335 x 1 <-- time of squatting, 152
02/25/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5,
285 x 1502/26/2011: - pin 6 squat: ... 275 x 5,
315 x 5, 335 x fail lolol.... +++ pin 7 squat: 335 x 1, 365 x 1,
385 x 1 +++ pin 6 MSEM squat: 315 x 1,1,1,1 <-- 40 seconds rest between each rep +++ pin 6 MSEM squat: 325 x 1,1,fail,fail <-- 60s rest between each rep
02/28/2011: dead: - half squat: 285 x 5, dead.... 245 @ 3 x 10..........
03/02/2011: - half squat pin 6: ... 275 x 5, 305 x 3,
325 x 4,
275 @ 3 x 10 (tired, good though, quads burning)
03/04/2011: - half squat: 275 x 5 (tweaked hip, tried going way too fast like a dumb ass), 315 x 3, 325 x 2,
275 @ 4 x 8, 1 x 11... could have hit 315 for 5 so that's a good sign, dead come 325 x 2 bleh
03/06/2011: - S1: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 265 x 5, 295 x 5, 315 x 5
03/08/2011: - S1: pin 6 half squat: 45 @ 3 x 8, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 305 x 3,
325 x 503/09/2011: anabolic barbell diet (see way above)
03/10/2011: ABD + TRAINING #1B: - half squat pin 6: ...
315 x 5, 325 x 1, 345 x 1 +++ TRAINING #2: S1: h sq pin 6:
315 x 3, 275 x 1003/11/2011: anabolic barbell diet (see way above) (225 @ 4 x 10)
03/12/2011: anabolic barbell diet (see way above) (245 @ 3 x 5)
03/13/2011: ABD + S1: half squat pin 6: 315 x 1, 335 x 1, 355 x 1 (PR single) ++++ - S2: half squat pin 7: 365 x 1, 385 x 1, 405 x crushed
03/14/2011: anabolic barbell diet (see way above) (315 @ 3 x 1)
03/15/2011: anabolic barbell diet (see way above) (225 x 5, 225 @ 2 x 10)
03/16/2011: ABD + - S1: pin 6 half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 315 x 1, 335 x 1, 365 x FAIL, 365 x GOOD REP - FAST, 315 x 1, 315 x 1, 315 x 5 (easiest 315 ive ever done on pin squat, really controlled it well on pins no bounce at all, could have done more reps but called it)
03/17/2011: anabolic barbell diet (see way above) (245 x 10,10,12)
03/18/2011: anabolic barbell diet (see way above) (265 x 10,8,10)
03/20/2011: anabolic barbell diet (see way above) (265 x 14, 185 x 20, 225 x 15, 275 x 10)
03/21/2011: anabolic barbell diet (see way above) AKA LTMP-sessions (285 x 10, 135 x 20, 315 x 5, 225 x 20)
03/22/2011: anabolic barbell diet (see way above) AKA LTMP-sessions (275 x 10, 275 x 10, 245 x 15)
03/23/2011: LTMP-SINGLES(
375x1 + 385x1@151, 325MSEM x 4 singles)
03/25/2011: LTMP-VOLUME: 2 sessions of pin 6 squat: 225 x 15 and 245 x 20
03/26/2011: LTMP-VOLUME:
275x21}
03/27/2011: LTMP-VOLUME:
225 x 31, 135 x 30
03/28/2011: LTMP-VOLUME: 3 sessions of:
315 x 10, 315 x 5 (slow on purpose), 225 x 15 (very slow on purpose close stance)
03/29/2011: LTMP-SINGLES: after dunk session, worked up to 365 x 1 ez, but groin was real fatigued so just called it quits
03/31/2011: LTMP-VOLUME: 4 sessions of: 315 x 10, 275 x 15, 275 x 10 (slow), 275 x 7 (stopped early)
04/01/2011: LTMP-VOLUME: 2 sessions of 135 x 20, 135 x 30
04/02/2011: LTMP-SINGLES: 1 sessions of 345 MSEM x 8 singles
04/03/2011: LTMP-SINGLES: 1 session of 365 x 1
04/04/2011: LTMP-VOLUME: pin-6-VERY-CLOSE-STANCE-squat=275x10, wide=335x1
04/05/2011: LTMP-VOLUME: 225x20, 225x25
04/06/2011: LTMP-VOLUME:
225x45 @ 15404/08/2011: LTMP-VOLUME:225 x 15, 365 x 1 + 275 x 15
04/09/2011: LTMP-VOLUME: 275 x 22, 275 x 15, 275 x 12
04/10/2011: LTMP-VOLUME: 275 x 15, 295 x 9 (close stance)
04/11/2011: LTMP-VOLUME:
295 x 12 close stance, 275 x 2004/12/2011: unracking=385x1
04/14/2011: LTMP-VOLUME: 295 x 10 + unracking=405x1
RDL03/24/2011: LTMP-VOLUME, 4 sessions of 95 x 40, 135 x 20, 95 x 40, 185 x 10
03/25/2011: LTMP-VOLUME, 1 session of 135 x 25
03/26/2011: LTMP-VOLUME, 2 sessions of 185 x 12, 185 x 10
03/27/2011: LTMP-VOLUME, rdl = 185 x 14
03/30/2011: LTMP-VOLUME, rdl=185x10, 185x10, 135x15, 135x25,
185x16, 135x20
04/08/2011: LTMP-VOLUME, rdl=185x12
BODYWEIGHT UPPER01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40,
02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
02/04/2011: 5 dips, 30 pushups lol
02/05/2011: 45 lb plate swing @ 3 x 6
02/07/2011: S1: db swing: 40 lb @ 5 x 8
02/08/2011: neutral grip pullups: BW @ 10
02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10,
02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5
02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8, +++ - S2: max-speed neutral grip pullups: 8, 8, 8
02/20/2011: - S2: 45 lb plate swing: 10, 10
02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8
02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8
02/24/2011: - S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive
02/25/2011: - S1: ballistic neutral grip pullup: BW @ 10, 10, 10
02/26/2011: - S1: ballistic neutral grip pullup: 8, 8, 8
03/02/2011: - S2: ballistic neutral grip pullups: 3 x 10
03/06/2011: - S3: neutral grip pullup explosive: BW @ 3 x 8
03/08/2011: - ballistic neutral grip pullups: 2 x 10
03/10/2011: - neutral grip pullups: 3 x F
03/13/2011: - S3: strict neutral grip pullups: BW @ 3 x 10
03/14/2011: bunch of neutral grip pullups 10,8,10 plus sets in between squatting
03/16/2011: - S3: neutral grip pullups: BW @ 3 x 10
03/23/2011: 15 ng-pullups
03/24/2011: LTMP-VOLUME, 3 sessions of 10, 10, 10
03/26/2011: LTMP-VOLUME, ng-pullup = 10
03/27/2011: LTMP-VOLUME, explosive-ng-pullup=10
03/30/2011: LTMP-VOLUME, pullup=12, pullup=10,
04/04/2011: LTMP-VOLUME, ng-pullup=10
04/05/2011: LTMP-VOLUME, ng-pullup=8,8
04/06/2011: ng-pullups=2x10
DB BENCH PRESS02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press)
02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s)
02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8
02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail
02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10
02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8
02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10
02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued
02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12
02/24/2011: - db bench press: 50 x 10, 60 x 14
02/25/2011: - S1: db bench press: 50 x 10, 60 x 5, 65 x 10
02/26/2011: - S1: db bench: 50 x 10, 60 x 10
03/02/2011: - S1: db bench: 55 @ 3 x 10
03/04/2011: - S1: db bench press: 45 x 10, 55 x 8, 60 x 8, 65 x 7
03/06/2011: - S2: db bench press: 45 x 10, 55 x 8, 65 x 10
03/08/2011: - S2: db bench press: 50 x 8, 60 x 8, 65 x 5 <-- held back because i was going to go for 70, easy intitial reps but i got board and just went to pullups
03/10/2011: - S2: db bench: 50 x 10, 60 x 12
03/16/2011: - S2: DB bench: 55 x 10, 60 x 10
DB ONE ARM ROW02/05/2011: 60 lb @ 3 x 8
02/08/2011: 65 lb @ 3 x 8
02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah
02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5
02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10
02/24/2011: - db row: 65 x 8, 75 x 8
03/04/2011: - S2: db 1 arm row: 65 x 5e, 75 x 5e, 85 x 5e
GLUTE BRIDGES01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80,
GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220,
GB-130+70+100+100+100+10001/29/2011: glute bridges: 150, 120, 120, 150, 210, (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,
02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40
02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast
02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
02/09/2011: S1: 45 deg hyper: 55, 50, 50,
02/11/2011: S1: 45deg hyper: BW + 25 lb @ 30, 30, 30
02/13/2011: prone rev hyper: with waffles on @ 100, 100, 100, ++++++ glute bridge: 100 <- felt like a feather
02/14/2011: - S3: 45deg hyper: BW x 50, BW + 35 lb @ 30,30,30, BW x 100
02/16/2011: - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70
02/17/2011: - S2: 45deg hyper: BW @ 50, 60 ,70
02/18/2011: - 45deg hyper: BW x 50, BW + 35 lb @ 30, 30
02/20/2011: - S2: 45 deg hyper: BW x 80, BW + 35 x 35
02/21/2011: - S1: 45 deg hyper: BW x 80, BW + 25 lb x 40, BW + 35 lb x 40
02/24/2011: - S1: 45 deg hyper: BW x 100, BW + 35 lb x 30
02/25/2011: - 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
02/26/2011: - 45 deg hyper: BW x 70
03/01/2011: prone reverse hyper: 100 + 100 + 150 + 100 + 100 + 100
03/04/2011: - 45 deg hyper: BW @ 5 x 50, 1 x 80
03/06/2011: - 45 deg hyper: BW x 20, 35 lb x 20, 45 lb x 30, BW x 50
03/10/2011: - 45 deg hyper: BW @ 50, 25 lb x 25, 35 lb x 25
03/13/2011: - 45 deg back raise: Bw x 30, BW + 25 lb @ 3 x 25, 1 x 35
03/14/2011: bunch of prone rev hypers
03/16/2011: - S3: 45 deg hyper: BW x 30, BW + 35 lb plate @ 3 x 25 <-- hamstrings toast at this point
04/06/2011: S1: 45-deg-hyper=BW@2x30
OTHER-PREHAB04/04/2011: tke iso (2 sessions), leg extension tke's on machine: 2 x 25,30
04/05/2011: leg-extension iso - 3 sets ~2-3min in extension, LTMP-VOLUME{leg-extension-tke=30lb@30,35}
CALF RAISES01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50
01/17/2011:
CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,
02/05/2011: BW + 60 lb total @ 5 x 25
02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40
02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35
02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30
02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30
02/26/2011: - S1: db (each hand) calf raise: 50 x 30, 60 x 25, 50 x 30, 50 x 30, 50 x 30
03/02/2011: - S1: db calf raises: 47.5 @ 3 x 25 ........ 40 @ 3 30
03/04/2011: - S1: db calf raise: 45 lb each hand @ 4 x 30, +++ - S2: db calf raise: 55 lb each hand @ 1 x 25, 65 @ 1 x 25, 75 @ 1 x 20
03/06/2011: - S1: calf raise: 45 lb each hand @ 3 x 10, 6 x 30 +++ - S2: calf raise: 55 lb each hand @ 3 x 25 +++ S3: calf raise: 65 lb each hand @ 3 x 20
03/08/2011: - S1: db calf raises: 50 lb each hand @ 3 x 8, 6 x 25 +++ S2: db calf raises: 60 lb each hand @ 3 x 20
03/10/2011: - S1: db calf raise: 60 lb db in each hand @ 3 x 8, 7 x 20 +++ - S2: db calf raise: 60 lb db in each hand @ 2 x 20, 1 x 30
03/13/2011: - S1: db calf raise: 60 lb each hand: 3 x 8, 7 x 25 +++ - S2: db calf raise: 60 lb each hand: 3 x 25 +++ - S3: db calf raise: 60 lb each hand: 3 x 25
03/16/2011: - S1: calf raises: 65 lb db in each hand: 3 x 8, 9 x 20 +++ - S2: calf raises: 65 lb db in each hand: 2 x 20
03/17/2011: LTMP, 135 x 20+ etc (4 sessions)
03/18/2011: LTMP, 135 x 20+ etc (3 sessions)
03/20/2011: LTMP, 135 x 20+ etc (4 sessions)
03/21/2011: LTMP, 135 x 20+ etc (4 sessions)
03/22/2011: LTMP, submax 135 x 10
03/23/2011: LTMP-VOLUME, 135 x 30
03/24/2011: LTMP-VOLUME, 3 sessions of 45 lb bar x 40, 40, 40
03/25/2011: LTMP-VOLUME, 1 session of 155 x 20
03/27/2011: LTMP-VOLUME, wide-calve-raises = 155 x 25, 25
03/30/2011: LTMP-VOLUME, 185 x 20, 185 x 20, 185 x 20, 185 x 20, 185 x 20,
185x2503/31/2011: LTMP-VOLUME, 185x20, 185x20, 185x20, 135x35
04/02/2011: LTMP-SINGLES, 225 x 10
04/03/2011: LTMP-SINGLES, 225 x 15
04/04/2011: LTMP-VOLUME, 225 x 17
04/05/2011: LTMP-VOLUME, 135x20, 225x15
04/06/2011: LTMP-VOLUME, 185x25
04/08/2011: LTMP-VOLUME: 225 x 20, 135x30
04/09/2011: LTMP-VOLUME, 225 x 15
04/10/2011: LTMP-VOLUME, 245x10,245x10
04/13/2011: LTMP-VOLUME, 225x10
04/14/2011: LTMP-VOLUME, 225x15
WALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
02/25/2011: - submax MR half tucks: 25, 25, 25, 25, 50 +++ submax LBJ's: 50, 50, +++ submax MR half tucks: 50,
02/26/2011: - MR halftuck: 4 x 20, 2 x 50
03/08/2011: light sprints in two sessions, afternoon and pm
03/13/2011: light sprints
03/21/2011: LTMP-VOLUME light interval sprints..
03/22/2011: LTMP-VOLUME light interval sprints x 10, ~15-20 yarders x 5 ME
03/23/2011: LTMP-SINGLES, completely-stiff-leg-anke-hops=4x50
03/26/2011: LTMP-VOLUME, stiff-leg-pogos: 2 sessions of 4 x 40, 2 x 40 + 1 x 30
03/27/2011: LTMP-VOLUME, stiff-leg-pogos = 2x20/1x40, MR half tucks = 25,50,65
03/28/2011: sprints with dog
03/30/2011: LTMP-VOLUME, completely-stiff-submax-pogos=5x10, completely-stiff-submax-pogos=4x10, submax-single-leg-box-jumps=3x10 each leg, short-sprints=15x
04/07/2011: sprints with dog
CONDITIONING01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300
02/03/2011: basketball work/dribbling/shooting
02/04/2011: basketball work/dribbling/shooting
02/05/2011: basketball work/dribbling/shooting
02/07/2011: basketball work/dribbling/shooting
02/08/2011: basketball work/dribbling/shooting
02/09/2011: basketball work/dribbling/shooting (very light, sick)
02/14/2011: basketball work/dribbling/shooting (light, sick)
02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2)
02/17/2011: bball work: explosive moves/dribbling/shooting, powerful
02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery
02/25/2011: - very long warmup, because i felt dead, ~30min of light bball work
02/26/2011: felt CRAZY explosive... didn't do any jumps though, not even ME layups.. stuck to explosive dribbling/pullup J's etc.. about 30 minutes of this after a light warmup.
03/06/2011: - full court light sprints: 32 sprint down, walk back, in 15min + half court down and back sprints (change of direction): 20 in 10min
03/10/2011: real light sprints for 20 minutes to warmup for squatting
03/15/2011: light bball work for 1 hour
03/16/2011: - light interval sprints to loosen up for 30 minutes
RECOVERY01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)
02/06/2011: lymph drain 30min
02/07/2011: lymph drain 30min
03/23/2011: 1 mile walk with dog
03/24/2011: walking dog, ~3 miles total throughout day
03/25/2011: ~3 miles total walk with dog etc
03/26/2011: lots of walking with dog, 2-3 miles, some light sprints
03/27/2011: lots of walking with dog + a bunch of running mixed in
03/30/2011: lots of walking with dog etc
CORE02/05/2011: hanging knee raises: 3 x 18-20
REST02/10/2011: REST!!!!
02/12/2011: REST!!!!
02/15/2011: REST!!!!
02/18/2011: REST!!!!
02/23/2011: REST!!!!
02/27/2011: REST!!!!
03/01/2011: REST!!!!
03/03/2011: REST!!!!
03/05/2011: REST!!!!
03/07/2011: REST!!!!
03/09/2011: REST!!!! LTMP-VOLUME
03/11/2011: REST!!!! LTMP-VOLUME
03/12/2011: REST!!!! LTMP-VOLUME
03/14/2011: REST!!!! LTMP-VOLUME
03/15/2011: REST!!!! LTMP-VOLUME
03/17/2011: REST!!!! LTMP-VOLUME
03/18/2011: REST!!!! LTMP-VOLUME
03/20/2011: REST!!!! LTMP-VOLUME
03/21/2011: REST!!!! LTMP-VOLUME
03/22/2011: REST!!!! LTMP-VOLUME
03/23/2011: REST!!!! LTMP-SINGLES
03/24/2011: REST!!!! LTMP-VOLUME
03/25/2011: REST!!!! LTMP-VOLUME
03/26/2011: REST!!!! LTMP-VOLUME
03/27/2011: REST!!!! LTMP-VOLUME
03/28/2011: REST!!!! LTMP-VOLUME
03/30/2011: REST!!!! LTMP-VOLUME
03/31/2011: REST!!!! LTMP-VOLUME
04/01/2011: REST!!!! LTMP-VOLUME EXTREMELY LIGHT
04/03/2011: REST!!!! LTMP-SINGLES(squat), LTMP-VOLUME(calves)
04/04/2011: REST!!!! LTMP-VOLUME, LTMP-SINGLES(squat) + LTMP-VOLUME
04/05/2011: REST!!!! LTMP-VOLUME, LTMP-VOLUME
04/06/2011: REST!!!! LTMP-VOLUME
04/07/2011: REST!!!! complete
04/10/2011: rest
04/13/2011: rest
ONE LINERS WITH EVERYTHING IN THEM- OPTIONAL
copy & paste everything below then modify the exercises if needed, including your own and/or deleting mine. Include everything important.
here it is in 'code' format for copy and pasting,
edit: keep in mind the 1-liners at the bottom are optional, don't let them stress you out, if you don't want to include them, then don't, it's all good:
[size=20pt][b]ADARQ.ORG ADVANCED PROGRESS TRACKER[/b][/size]
[b]PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/[/b]
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
[hr]
[size=20pt][b]IMPORTANT REMINDERS[/b][/size]
[size=20pt][b]CURRENT GOALS[/b][/size]
[size=20pt][b]MAJOR PR'S/MILESTONES[/b][/size]
[size=20pt][b]DAILY PHYSICAL & MENTAL STATE[/b][/size]
[b][u][size=12pt]BODYWEIGHT[/size][/u][/b]
[b][u][size=12pt]DIET[/size][/u][/b]
[b][u][size=12pt]SORENESS[/size][/u][/b]
[b][u][size=12pt]ACHES/INJURIES[/size][/u][/b]
[b][u][size=12pt]FATIGUE[/size][/u][/b]
[b][u][size=12pt]SLEEP SCHEDULE THE PREVIOUS NIGHT[/size][/u][/b]
[b][u][size=12pt]ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)[/size][/u][/b]
[b][u][size=12pt]STRETCHING AND MYOFASCIAL RELEASE[/size][/u][/b]
[size=20pt][b]EXERCISES & SESSIONS[/b][/size]
[b][u][size=12pt]JUMPS/DUNK SESSIONS[/size][/u][/b]
[b][u][size=12pt]SQUATTING[/size][/u][/b]
[b][u][size=12pt]BODYWEIGHT UPPER[/size][/u][/b]
[b][u][size=12pt]GLUTE BRIDGES[/size][/u][/b]
[b][u][size=12pt]CALF RAISES[/size][/u][/b]
[b][u][size=12pt]WALKING LUNGES[/size][/u][/b]
[b][u][size=12pt]REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC[/size][/u][/b]
[b][u][size=12pt]CONDITIONING[/size][/u][/b]
[b][u][size=12pt]RECOVERY[/size][/u][/b]
[size=20pt][b]ONE LINERS WITH EVERYTHING IN THEM[/b][/size]
- OPTIONAL
[b][u][size=12pt]1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING[/size][/u][/b]
[b][u][size=12pt]1-LINE WORKOUTS[/size][/u][/b]
ADARQ.ORG ADVANCED PROGRESS TRACKERPROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERSCURRENT GOALSMAJOR PR'S/MILESTONESDAILY PHYSICAL & MENTAL STATEBODYWEIGHTDIETSORENESSACHES/INJURIESFATIGUESLEEP SCHEDULE THE PREVIOUS NIGHTANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)STRETCHING AND MYOFASCIAL RELEASEEXERCISES & SESSIONSJUMPS/DUNK SESSIONSSQUATTINGBODYWEIGHT UPPERGLUTE BRIDGESCALF RAISESWALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETCCONDITIONINGRECOVERYONE LINERS WITH EVERYTHING IN THEM- OPTIONAL
1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING1-LINE WORKOUTS
