Adarq.org

Well that was a pretty good vid. How'd you measure it?

Thanks! My measurement is crude but here is how it works, i have a 98" reach (say), so 22" gets me to the rim (120"). So rim touches below fingertip  + 22" gives my vertical inches. A 40" vertical corresponds to touches around the elbow joint (22"+18"). And based on that a couple of inches above is 36" or more. Using this 36" is kinda conservative and i'm prob a bit higher but measurement error aside im okay with working with a starting value of 36" and 40" will be more definitive though when I achieve it.

Bodyweight: 78.6kg
Activity: 7785 (2352)
Soreness: Hamstrings, lats, forearms

Finally training dayyy. Mate asked to fill-in last night and i was super tempted but training today would have been compromised so i passed it up. Thinking i shud start doing 45 degree back extensions again as my second back xtn workout of the week instead of just 1 per week with the 0 degree. The reason i say that, i think i had good glute development when i did the 45s + sprinting a few months ago. In any case im doing RDLs now so hopefully I have all bases covered now.

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BS 1x120(paused), 5x100(paused), 6Bx100(paused), 6x90(paused)
RDL 12x120(PR), 10x120
Hill sprints 5x30s (awesome; felt very explosive/powerful on first 2. but during the 4th rep i felt performance gone down and it didnt come back up)

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Bodyweight: 78.5kg
Activity: 13.3k (PR; oops)

Kinda sore in the posterior chain as expected... but i have to do upper body lifts then go down for some pickup. Wud rather rest but this is a social thing so ima do it.

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BP 1x90
Bball pickup (pretty high level effort ..)
BP 3x5x80(LPR), 5x77.5
WCU 4x5x90 (ish; used +10kg vest so idk)

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Did you guys see the vids then? I took it down before sleeping so idk if you did.

Bodyweight: 79kg
Activity: 9k
Nutrition: clean

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So a bit of a background, this is effectively where I will start to eat and train like KF, day in day out discipline with an eye for long term gains. Roughly a calendar year til next Easter. Will do daily weighings and logging of activity, maybe even start charting it (not essential but i could do a graph in my sig.). I have a 36" vert to start (vid src/proof: @maxentr0py) but 42" is what I want by day 345.

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Training
BS 2x120(paused;=PR), 3x120(paused; PR), 2x120(paused), 3x3x120
Back Xtn 3x12x60(PR; 2x25kg+10kg vest)
Sprints 6x150m (PR; new ex)

Notes:
Didnt squat at home, renovations rendered gym unavailable. Wasnt sure if id be able to do a decent workout at the gym cos they dont have a powercage and i am not confident squatting out of the rack. But, i did, and i got some decent sets in. I wanted a triple PR to start with and racked it at 2 cos of gym dickheads either side of me threw me off :/ Then did a triple the following set when I had a better vibe. And another paused double. Finished it with some unpaused sets. Then went to the courts to do some jumps, wasnt happening, came home.

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Ok, fk it, im commiting to sprinting every workout. Hill sprints if I cant be fucked, submax otherwise and ME at least once a week.

Quote from: maxent on April 19, 2017, 11:52:54 am

Haha, theres just too many different options, i can never risk trying something different that might not be as good as one of my favs. Would like to try the coles ones though. The Harry's option was actually okay, i had it tonight. I dont think it displaces Connoisseurs but it can do the job. The only thing which turned me of was reading the ingredients list and it mention some glucose syrup (corn), eh, why not just real food man. smh.

It's definitely a slippery slope. I'm amazed I managed to avoid buying any talking about it this much.

A lot of Aus foods have largely avoided the corn syrup in the past but I've noticed it more and more which is just shocking.

I think my initial plan of cold turkey is still the most likely to succeed. The whole moderation thing will never happen. Last night I took 4 5-htp capsules to curb my cravings to finish off the rest of the icecream supply. Better not have any around i think :/ 5htp did the trick tho, didnt crave anymore. Phew. I worked so hard to get kinda leanish, i can undo it is so easily with a few days of prolonged binging ...

on that note, i may go read the ingredients list of the Conneiseur choc brownie, if it's unnnatural enough, that will convince me to stay away. hopefully..

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Possible mitigation strategies

1. increase training volume
2. start doing loads of cardio
3. stop

If Connoisseur made smaller tubs (500mL) and sold them in supermarkets, I would still be okay, I would only keep one around and know it's ok to have it once a week as a refeed following volume day squats etc. But 1L is just too much. I know you can get smaller ones at petrol stations but they dont stock my fav flavour so it's not a solution, plus they're expensive. I think NQR is Vic only :/ but i'll try doing some research and see if i find an alternative.

Just saw Woolworths is doing these atm for $3.99


i might try it.. size is right, price too. but i doubt it's as good lol

Bodyweight: 78.5kg
Activity:

Interesting doms post reintroduction of RDLs. Erectors and abz. I do think rather than replace back extensions RDLs will compliment them nicely. Gna keep my form and rom strict and full and see where it takes me. Also explosive.

Today i will fast and PSMF most of the day but will eat around 130g of carbs at night. Just wanna recomp for now. Ate two tubs of icecream over Monday night and Tuesday morning - i have decided to break up with icecream, it's too hard to moderate so will just not have any from here on.

I dont really care about my shitty dunking -- but -- i havent got any movement efficiency for jumping rn, not having dunked regularly since something like august. Cud build it up back but i feel satisfied in knowing just squatting will maintain and improve my vertical that i dont even need to do ANY jumps at all. But ai good dunk session is actually a great conditioning workout, so thats prob a good reason to do it. I did notice yesterday on the court i was able to accelerate rapidly on drives. Seems my body is pretty athletic in that sense right now .. not sure why tho but if i can incorporate that into my drills hopefully i can maintain and build acceleration for free for when i get back into basketball proper in the summer.

BW: 77.4kg
Activity:

Legs finally recovered enough to feel like training. Not sure what I will emphasise tho, some thigns 'fun'. Low rim dunking with a 6 ball might be it? Maybe focus on sprinting and/or running?
 Something different. Hmm...

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BS 2x117.5(PR; paused), 2x122.5(PR; 25s), 2x125(PR; 25s), 2x120
Calf Raise 15x160(LPR; new ex)
BP 6x70, 1x80, 8x60, 8x67.5
RDL 8x70(LPR), 8x100(LPR), 8x110(LPR)
Dunks and shit (~20 of them)