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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 13, 2017, 01:04:59 am »36" is no joke mate. Nice work!
Thanks! I have room for improvement so i'm not getting too excited.
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Thanks! I have room for improvement so i'm not getting too excited.
1322
Progress Journals & Experimental Routines / chasing athleticism (day #12/13) -- damage control alt delete
« on: April 12, 2017, 10:42:51 pm »
Bodyweight: 76.8kg
Activity: 13.5k+ (oops; so much for rest.. haha)
I did a refeed last night .. pretty decent one, around 300g of carb/protein. Woke up looking pretty ripped so i must have nailed it. Had 4 scoops of icecream too haha. SO today im gonna do a proper rest. Tmr i will put up some shots, do a LIGHT workout and rest and shud be roughly peaky for saturday? Lets see. I shouldnt touch the fucking weightvest but ive made a deal with myself to limit weight to 6-7kg max.
I hit a PR of 36" on a vert test yesterday. Funny thing is i havent done a vert check much at all, maybe once about 3-4 years back. ANd i havent jumped at all seriously in 6 months due to injury. So i reckon if i get my ducks in order, im a 40" jumper. Have a vid on insta in any case.
Activity: 13.5k+ (oops; so much for rest.. haha)
I did a refeed last night .. pretty decent one, around 300g of carb/protein. Woke up looking pretty ripped so i must have nailed it. Had 4 scoops of icecream too haha. SO today im gonna do a proper rest. Tmr i will put up some shots, do a LIGHT workout and rest and shud be roughly peaky for saturday? Lets see. I shouldnt touch the fucking weightvest but ive made a deal with myself to limit weight to 6-7kg max.
I hit a PR of 36" on a vert test yesterday. Funny thing is i havent done a vert check much at all, maybe once about 3-4 years back. ANd i havent jumped at all seriously in 6 months due to injury. So i reckon if i get my ducks in order, im a 40" jumper. Have a vid on insta in any case.
1323
Progress Journals & Experimental Routines / chasing athleticism (day #11/13) -- damage control alt delete
« on: April 11, 2017, 11:58:30 pm »
Bodyweight: 76.1kg
Activity:
BS 4x120(PR; w/ 4x25kgs), 3x115(paused; PR)
OHP 3x57.5(LPR), 0Fx60.5, 3x55, 6x52.5
WCU 5x93.7(+15kg), 2x103.7(+25kg), 5x88.7(+10kg)
Activity:
BS 4x120(PR; w/ 4x25kgs), 3x115(paused; PR)
OHP 3x57.5(LPR), 0Fx60.5, 3x55, 6x52.5
WCU 5x93.7(+15kg), 2x103.7(+25kg), 5x88.7(+10kg)
1324
Progress Journals & Experimental Routines / chasing athleticism (day #10/13) -- damage control alt delete
« on: April 11, 2017, 04:07:55 am »
Bodyweight: ?
Activity: 7000
rest .. turned out an invitation to play a game tonight. i played one last night and it was awful. thught rest would be better. tmr im gna train hard af tho.
Activity: 7000
rest .. turned out an invitation to play a game tonight. i played one last night and it was awful. thught rest would be better. tmr im gna train hard af tho.
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Progress Journals & Experimental Routines / chasing athleticism (day #9/13) -- damage control alt delete
« on: April 09, 2017, 11:37:50 pm »
Bodyweight: 76kg
Activity:
Activity:
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Progress Journals & Experimental Routines / chasing athleticism (day #8/13) -- damage control alt delete
« on: April 08, 2017, 10:29:33 pm »
Bodyweight: 76.3kg
Activity: 10.5+k
Cayenne: 12g (PR!)
Rest dayyyyy, feeling pretty refresh tho! Thanks refeed. If there is some postrefeed water thing going on maybe i will be a bit lighter real soon? idk, lessc. Gna go back to sleep now tho. If i feel up to will go ball in the afternoon.
im still stuck on parsing while working on my programming language. lol. hopefully i can get that done today and move on to more exciting parts.
decent enuf day, navigated the potential obstacles in socialising by judicious use of diet soda and quest bars. Played some ball then went out with friends and ended it with hacking on my parser while watching a sunset at hte beach. good good.
Activity: 10.5+k
Cayenne: 12g (PR!)
Rest dayyyyy, feeling pretty refresh tho! Thanks refeed. If there is some postrefeed water thing going on maybe i will be a bit lighter real soon? idk, lessc. Gna go back to sleep now tho. If i feel up to will go ball in the afternoon.
im still stuck on parsing while working on my programming language. lol. hopefully i can get that done today and move on to more exciting parts.
decent enuf day, navigated the potential obstacles in socialising by judicious use of diet soda and quest bars. Played some ball then went out with friends and ended it with hacking on my parser while watching a sunset at hte beach. good good.
1327
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 08, 2017, 10:22:56 am »Eats some vegetables, dude.
when i do i dont log zero cal foods but yah
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Progress Journals & Experimental Routines / chasing athleticism (day #7/13) -- damage control alt delete
« on: April 07, 2017, 11:53:45 pm »
Bodyweight: 76.1kg
Activity: 9000
Training day finally!! I wanted to aim for something like 12k units of activity again but didnt sleep so idk if it's a)do-able or b)good idea. We'll see i guess. smh
Gna try do something special with back xtn tonight. Also have to bench/sprint/dunk. Yikes.
BS 3x120, 2x120, 3x120, 6x2x120
BP 1x90, 5x80, 5x78.5, 5x78, 6Fx72.5
Back Xtn 10x50(PR), 6x75(PR!!), 10x50(=PR)
Notes:
20 reps with 120kg, i think that's a good indication of im on the right track with my signature goal.
Wanted to dunk and sprint but the court was taken by some hoodlums and by the time i went to another court (Which was too dark i thought would be lit) and came back to the first court, my body had got cold. Even just an unweighted jump at the rim felt rusty in the quads, decided it wouldn't be a good session and bailed.
Food:
Activity: 9000
Training day finally!! I wanted to aim for something like 12k units of activity again but didnt sleep so idk if it's a)do-able or b)good idea. We'll see i guess. smh
Gna try do something special with back xtn tonight. Also have to bench/sprint/dunk. Yikes.
BS 3x120, 2x120, 3x120, 6x2x120
BP 1x90, 5x80, 5x78.5, 5x78, 6Fx72.5
Back Xtn 10x50(PR), 6x75(PR!!), 10x50(=PR)
Notes:
20 reps with 120kg, i think that's a good indication of im on the right track with my signature goal.
Wanted to dunk and sprint but the court was taken by some hoodlums and by the time i went to another court (Which was too dark i thought would be lit) and came back to the first court, my body had got cold. Even just an unweighted jump at the rim felt rusty in the quads, decided it wouldn't be a good session and bailed.
Food:
1329
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 07, 2017, 01:33:00 pm »
Some random thoughts & observations .. please discuss
1. My midsection startna looking somewhat solid.. i think the abz doms after reintroducing sprints may be related. you look at sprinters and they got those weirdly jacked obliques, i wonder if this is why lately i look less soft or fluffy or whatever lephumism fat ppl use. Anyone have any insight on this re their own experience?
2. watched video of me shooting around and i noticed when i shoot hte ball my feet are very close. i also suspect it's not too dissimilar when im dunking. does this mean im leaving athletic performance or accuracy on the table by not widening out slightly (not much, i mean r/n im maybe my feet are 6 inch apart. thoughts on this pls
3. i missed a beat by not fitting in some sort of hip hinge in my training. training economy and what not. Missing RDLs i think. need them as a staple i think for a lack of a pull, esp now that i dont do chinups either and my lats and upper back respond well to heavy rdls
4. holy shit creatine has been a godsend .. i rem how sore i'd get after playing bball a lot and it's made a diff to use dat celltech, will go off it after the comp tho but eventually i will come bakc on it when ive earned the right to use it..
5. reminder to try coges suggestion for icecream replacement tmr for the refeed. i cant with a straight face touch icecream ever again, it's too highly addictive, esp now that ive developed a taste for conneisur which is likke the only decent icecream you can get in the country .. i miss america
6. ALso thinking of getting a GHR or a gym membership with one, cos back xtn doesn't seem to have enough ROM in it after watching the Klokov 70kg vid again, i feel it's not apples to apples comparison what I did with my 75kg set..
the rom is so sexy on this exercise .. even with zero degree and unweighed, i cant do this ROM on my back xtn bench while holding plates .. and ive discussed how using a bar doesn't work (never ruled out the ez curl bar idea b/c i cant get my hands on both things at the same time :bench & bar) .. anyway i digress
7. any one wanna help me write a tapering program for the next 7 days? i managed to arrange a game for monday. so will train and lift monday. then was thinking take tues and weds off and train thurs (light). peaky saturday?
1. My midsection startna looking somewhat solid.. i think the abz doms after reintroducing sprints may be related. you look at sprinters and they got those weirdly jacked obliques, i wonder if this is why lately i look less soft or fluffy or whatever lephumism fat ppl use. Anyone have any insight on this re their own experience?
2. watched video of me shooting around and i noticed when i shoot hte ball my feet are very close. i also suspect it's not too dissimilar when im dunking. does this mean im leaving athletic performance or accuracy on the table by not widening out slightly (not much, i mean r/n im maybe my feet are 6 inch apart. thoughts on this pls
3. i missed a beat by not fitting in some sort of hip hinge in my training. training economy and what not. Missing RDLs i think. need them as a staple i think for a lack of a pull, esp now that i dont do chinups either and my lats and upper back respond well to heavy rdls
4. holy shit creatine has been a godsend .. i rem how sore i'd get after playing bball a lot and it's made a diff to use dat celltech, will go off it after the comp tho but eventually i will come bakc on it when ive earned the right to use it..
5. reminder to try coges suggestion for icecream replacement tmr for the refeed. i cant with a straight face touch icecream ever again, it's too highly addictive, esp now that ive developed a taste for conneisur which is likke the only decent icecream you can get in the country .. i miss america
6. ALso thinking of getting a GHR or a gym membership with one, cos back xtn doesn't seem to have enough ROM in it after watching the Klokov 70kg vid again, i feel it's not apples to apples comparison what I did with my 75kg set..
the rom is so sexy on this exercise .. even with zero degree and unweighed, i cant do this ROM on my back xtn bench while holding plates .. and ive discussed how using a bar doesn't work (never ruled out the ez curl bar idea b/c i cant get my hands on both things at the same time :bench & bar) .. anyway i digress
7. any one wanna help me write a tapering program for the next 7 days? i managed to arrange a game for monday. so will train and lift monday. then was thinking take tues and weds off and train thurs (light). peaky saturday?
1330
Progress Journals & Experimental Routines / chasing athleticism (day #6/13) -- damage control alt delete
« on: April 06, 2017, 11:34:29 pm »
Bodyweight: 76.5kg (88kg with vest)
Activity: 7500+
Added 2kg to the vest to max out at 10kg. I think it's time to adjust to that then use it for training tmr including sprints etc. Will refeed also tmr. Not sure how long creatine takes to kick in but if adds some body weight and increased carbs (& calories) do also, but i lose some adipose in the next 7 days.. where do i end up on the scales? I think 77.5kg is reasonable? So long as it's a strong and leanish 77.5kg i shud feel pretty good about my athleticism for the tournament.
So had 2g, 2g and 3g of cayenne in 3 doses today. handled it ok but it's weird taking it fasted, feel sick but you can def feel the warmth.. maybe i'll adapt. 7g total, shud be up to 10g soon(20 caps)/day.
Activity: 7500+
Added 2kg to the vest to max out at 10kg. I think it's time to adjust to that then use it for training tmr including sprints etc. Will refeed also tmr. Not sure how long creatine takes to kick in but if adds some body weight and increased carbs (& calories) do also, but i lose some adipose in the next 7 days.. where do i end up on the scales? I think 77.5kg is reasonable? So long as it's a strong and leanish 77.5kg i shud feel pretty good about my athleticism for the tournament.
So had 2g, 2g and 3g of cayenne in 3 doses today. handled it ok but it's weird taking it fasted, feel sick but you can def feel the warmth.. maybe i'll adapt. 7g total, shud be up to 10g soon(20 caps)/day.
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Progress Journals & Experimental Routines / chasing athleticism (day #5/13) -- damage control alt delete
« on: April 06, 2017, 01:21:16 am »
Bodyweight: 77kg (86kg w/ vest)
Activity: 12k+ (great!)
Maybe i'll recomp for a while tho.
OHP 2x57.5, 2x59.5(LPR), 0Fx60.5, 2x57.5, 2x58.5, 2x57.5, 0Fx57.5
Dunks ~ 20 (including weighted ones on the high rim, LPR)
Bball practice
BS 3x110(paused, LPR?), 6x100
DB OHP 6x20, 4Fx22.5, 6x20
Notes:
Didnt sprint but it's okay, next time. Just got caught up playing bball and i wont apologise for that given the need to get in shape for the tournament.
Bumped Cayenne caps to 6x500mg, 3g i think is what i recall reading in a study. However, i hope i can tolerate it b/c my stomach kinda felt off today. Am i being a pussy, is 3g a lot or nah? I love spicy food so idk i thought i had decent tolerance. Ok i checked and on examine.com they mention 10g, so i need to work up to 20 of these bitches. lmao.
Had shakes and chicken and rice. will treat myself to some PB&jam toast for dessert yay.
Activity: 12k+ (great!)
Maybe i'll recomp for a while tho.
OHP 2x57.5, 2x59.5(LPR), 0Fx60.5, 2x57.5, 2x58.5, 2x57.5, 0Fx57.5
Dunks ~ 20 (including weighted ones on the high rim, LPR)
Bball practice
BS 3x110(paused, LPR?), 6x100
DB OHP 6x20, 4Fx22.5, 6x20
Notes:
Didnt sprint but it's okay, next time. Just got caught up playing bball and i wont apologise for that given the need to get in shape for the tournament.
Bumped Cayenne caps to 6x500mg, 3g i think is what i recall reading in a study. However, i hope i can tolerate it b/c my stomach kinda felt off today. Am i being a pussy, is 3g a lot or nah? I love spicy food so idk i thought i had decent tolerance. Ok i checked and on examine.com they mention 10g, so i need to work up to 20 of these bitches. lmao.
Had shakes and chicken and rice. will treat myself to some PB&jam toast for dessert yay.
1332
Progress Journals & Experimental Routines / chasing athleticism (day #4/13) -- damage control alt delete
« on: April 05, 2017, 09:17:24 am »
Bodyweight: ?
Activity: 6000
Started loading creatine today. Hopefully will be fully kicked in by day 14 (tournament day). Bumped pepper dosage to 5x500mg. Gna keep adding 500mg every night as I tolerate it.
Activity: 6000
Started loading creatine today. Hopefully will be fully kicked in by day 14 (tournament day). Bumped pepper dosage to 5x500mg. Gna keep adding 500mg every night as I tolerate it.
1333
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 04, 2017, 11:30:04 pm »
it's possible, but not major changes to either muscle mass or fat mass take place in a recomp. ive done it by forcefeeding myself a chicken (only breast meat) every day. bf mass reduced, muscle mass went up slightly, bf% went down. I cant bring myself to do that experiment again, but even if i did, i need to be realistic. It wont recomp -7kg adipose +Xkg muscle mass. If i can afford to drop 7kg of bodyweight, recomping isn't the solution. Maybe if i was only 1-2kg overweight i cud do a recomp, 7kg is too much to recomp
http://www.bodyrecomposition.com/fat-loss/reducing-body-fat-percentage-by-gaining-muscle-qa.html/
http://www.bodyrecomposition.com/fat-loss/reducing-body-fat-percentage-by-gaining-muscle-qa.html/
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 04, 2017, 11:04:46 pm »
If you eat enough protein you don't lose the muscle (just the strength which can come back later). But building muscle needs calories and if you start from an initial high bodyfat level, it will go up not down while gaining strength/mass. Now you end up in a worse situation even if you do gain some muscle your overall bf% is higher and you're relatively weaker. No win.
The better formula is diet down to 10% (say). Maintain it a while (hard for me). Then mass gain patiently up to goal weight (80-85kg for me) while maintaining or not straying far from goal bodyfat (10%). Not sure I can get up to lean 85 or 90kg without drugs tho but I'm sure gna try get to a lean 80kg without them.
Most ppl don't understand that someone who is 10% at 70kg and someone else who is 10% at 90kg have only 2kg of fat separating them. Diff between 10% at 70 and 100, yup only 3kg If you can afford to lose 5kg of fat, you're too heavy. I can afford to lose more than 5kg
. For what it's worth to justify carrying an extra 5kg bodyfat, I would need to weigh 120kg at the same bf. That's basically what you guys are suggesting to be ok with having the same amount of bodyfat as someone who weighs 120kg. And yes I test my bodyfat ALL the time, i habitually pinch my skinfolds around my waist all the time and can tell when im getting fatter or leaner. That's the best bodyfat test I know of.
The better formula is diet down to 10% (say). Maintain it a while (hard for me). Then mass gain patiently up to goal weight (80-85kg for me) while maintaining or not straying far from goal bodyfat (10%). Not sure I can get up to lean 85 or 90kg without drugs tho but I'm sure gna try get to a lean 80kg without them.
Most ppl don't understand that someone who is 10% at 70kg and someone else who is 10% at 90kg have only 2kg of fat separating them. Diff between 10% at 70 and 100, yup only 3kg If you can afford to lose 5kg of fat, you're too heavy. I can afford to lose more than 5kg
. For what it's worth to justify carrying an extra 5kg bodyfat, I would need to weigh 120kg at the same bf. That's basically what you guys are suggesting to be ok with having the same amount of bodyfat as someone who weighs 120kg. And yes I test my bodyfat ALL the time, i habitually pinch my skinfolds around my waist all the time and can tell when im getting fatter or leaner. That's the best bodyfat test I know of.
1335
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 04, 2017, 10:00:10 am »a suggestion, not a new one: stop thinking about your bodyweight at all. no more targets. focus on being the basketball player you want to be, and eating nutritious food, and let the rest flow from that.
I'm not thinking about bodyweight. 73kg corresponds to the leanest ive been in a while, nothing more nothign less. It's the bf% at 73kg i was/am referring to..
then i amend my suggestion to: stop thinking about your bf%.
idk. i dont have the motivation rn to do a 14 day PSMF w/ 24hr fasting on 1MAD which wud get me to 73kg or so. But supposing i did that, then i'd have another 3kg to diet off to be 10%bf. Which is prob another 21 days of similar hardcore dieting. Why would i accept my 15-20% bf rn as something to live with as an acceptable state of affairs? It's just a recipe for great mediocrity. I will finish the job, i just dont know when, life is about to get real busy until mid june so yah, fuck it. I fucked up. And i might not get another chance which is what's saddening.
i dont really have a choice tho, if i focus on lifts or dunking or conditioning or whatever - it just means im delaying the inevitable cut, and when i get around to doing that cut any gains gained from those other phases wud vanish, it's pointles,s surely you can undrestand that