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I’m on light duties without the splint this week and upping that to heavier duties next week. All going well I’ll be completely out of it by the last week of Nov.

Agreed on the athletics into aesthetics part. It always get me though. I look at some of the guys in my gym who train purely for aesthetics and they’re beasts. They put up huge numbers on their lifts and look the part too. It’s alluring. The obvious problem though is they don’t do anything else and that’s where it gets me. Training purely for the gym lacks something for me and the motivation is fleeting.

13/11/17- 5am

Up at 4.30 and in the gym by 5am.

Warm Up-
Banded shoulder and scap work
Banded ankle dorsiflexion and hip flexor stretches, pigeon stretch

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 5, 5

Bench Press-
bar x 10, 40 x 5, 60 x 5, 5, 5

Chin Ups-
bw x 5, 5, 4, 3, 4

Plank & Shank-
30s alternating x 3 with 10s rest between sets

Chins are still suffering from not having done them for 3 months and the finger has another 2 weeks before I'm fully out of the splint. Also, the current level of bodyfat probably isn't helping any either.

Planks were easy. Shanks were pretty good too. Done on a parallel extension bench and I think my glutes and erectors are going to love these. Plan is to work up to a min holds and then drop the time and add weight.

Squats were good. Pretty easy but that's the point. Bench, about the same. First set at 60 was medium to hard but the next two were fairly easy.

So far so good. 30 mins LISS tomorrow to look forward to.

8/11/17

bw- 90.7
injuries- finger

Chins (alternated chins and pulls)
bw x 5, 4 3, 2

Trap Bar DL
40 x 5, 70 x 3, 90 x 1, 100 x 5, 90 x 6, 80 x 8

Rear Delt Flye-
6kg DBs x 12, 12, 12
 
BB Curl-
30 x 10, 8, 8

First time trying out chins in ages. Didn't help that I picked the wrong rack which is actually a fat bar. Interested to see what my numbers look like on a normal bar next week.

Stretching has been a bit better. I'm just doing bits and pieces during the day which I'm finding is much easier than one big session.

He looks timid because he doesn't have that extra gear left, nor could he sustain it for over a few plays..... and he is smart enough to pace himself, its a long season battle....

He must have read this thread the same as Lebron. Came out yesterday and dropped 20+ haha

Late to the party but I'm in for this challenge. There are pretty clear cut progressions out there for this. Committing the time is the only issue.

Do I get points for not having done a chin up for 3 months? 

Sigh, why did dwade have to get old, was my favorite player after AI..... i think everyone's fav player was MJ or Penny, than AI, than Lebron or Wade growing up........

he still has it but just isn't relentless like before, he has to go timid after every 3 minute stretch.....

Don't know about old but he looks timid to me. Strange to see him like that but maybe he's not sure how to fit in yet. 

Quote from: fast does lie on November 01, 2017, 10:53:02 pm

lebron really not playing well, he's playing lazy, is too ball dominant, and not moving his feet as he should....

i think i mentioned earlier in this thread, that this is the first time i've seen lebron look old .. people are trying to play it off, but i'm kind of worried. He doesn't look too good this year. Dude needs to pull a D-wade next off-season and drop some weight

sux to see lebron lose a step like this. He's also deliberately pacing himself, turning into an old fat charles barkley.

not good, not good. :/

Didn't he go all low carb and drop weight a cpl years back?

Maybe he's just carrying an injury we don't know about. Given his usual preparation I'd be surprised he's not in as good a shape as possible. Cavs look weird though. Not impressed at all.

Quote from: Coges on October 30, 2017, 07:43:26 pm

Quote from: adarqui on October 30, 2017, 07:53:41 am

Quote from: acole14 on October 29, 2017, 08:18:37 pm

Quote from: Coges on October 29, 2017, 06:24:59 pm

Man, if true then that's a hell of a 10k time. You sure that's not on a bike though haha. The only suspicious thing for me is the HR? Avg of 124 at that pace over 10k?

That's the first thing I noticed too. Surely it's too low? That or the crappy treadmill heart rate monitor isn't reliable.

Speaking about low heart rates... i've stumbled upon something weird. I like to "analyze" runners efforts on strava - to learn something from them. Well, for some of the fast local people around here, i'm just perplexed. Some of them are running 5:0X-5:2X per mile over 5k, so 15:XX-16:XX 5k's, with HR's at ~125 BPM or so. To me that's insanely low. So then I look at another race a few months earlier, and the HR's are ~165 BPM, at a slightly slower pace. That made me do a double take.. I find that extremely odd. I know nothing about PED's, but that's the first time i've really wondered if people are doing them. Also, this happened for 2 people, who are "friends". Doesn't bother me any, just find it interesting. I wonder what someone's stats would look like if they just got on EPO or something. Or maybe they just had a serious tail wind, that'd probably be a legit explanation. FWIW, they are also fast with a more normal HR, just not as fast as this bigger 5k race with an incredibly low HR. I personally don't get how someone who is "near PR level" for a 5k effort, could run 3 x 5:0X miles, with such a low HR. I'd expect someone's HR to be that low, if they are used to running 4:2X per mile, and are trotting the 5:0X..

As for Mutumbo's friend, that's a fast pace for sure. I imagine that HR could be legit for a treadmill run, the treadmill itself does alot of work. I'd imagine it would be higher on a road/track run.

Never thought about the EPO thing for recreational runners but then again why not use? I know a dozen guys at my gym who aren't that big but are recreational lifters and use steroids regularly. Even posting their "juicy" pics and workouts on IG as if no one can figure out that terminology. Runners are ego and numbers driven so it would not surprise me at all if they were using. I would go as far as to suggest that some runners are more ego driven than the vainest of bodybuilders out there.

keyword "some" , more so in the recreational crowd i imagine .. but I don't think the running community comes close to the bodybuilding community in terms of ego/vanity, personally.. lmfao!

I mean, everyone that lifts a DB or BB is a bodybuilder/powerlifter .. then factor in "mirrors" are everywhere and it's just game over. Just look at it this way, take the bodybuilder/physique people you know or see on IG, then compare them to runners on IG, it's like 99.9% selfie photos in a bathroom for the BB'rs and 50% running photos for the runners.. hah.

but ya I bet some recreational people use PED's, I just don't think it's as easy to get into as traditional "roids" that people use for BB/contact sports etc. You never hear of people dishing out EPO. I bet there are a few tight knit circles though, like potentially the one I mentioned above, where people know what to do. The only thing is though, you're cheating your own wins if you race against the people you PED with .. so it would be a curious thing to see how often some suspected PED using recreational runners actually race each other. It would help them PR for sure though, if they are in the same race.

but ya I imagine runners will resort to those substances, just like they do for any other sport. Lots of people hear about those edges and probably take it.

Yeah it's not a vanity thing but purely a numbers thing. From the runners I know, especially those pushing the 3-4min/km range it's all about times at the expense of everything else. These are the guys I think have the same level of vanity as the bodybuilders, just in a numbers format rather than the mirror. Agree that stuff like EPO wouldn't be as readily accessible to the masses but like you said there's no doubt there'd be a few close knit groups pushing this stuff.