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Messages - Mikey

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1441
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 22, 2016, 10:17:03 pm »
Cardio-
1100 skips

5x100m ME with 5 minute recovery

1x100m- 11.9
1X100M- 11.8
1X100M- 11.7
1X100M- untimed
1x100m- untimed

The tailwind was very strong, which is why the times were decent.
I didn't time the last 2 100s because I didn't want to hold the stopwatch.

I've run 11.37 FAT but considering I'm currently sitting at around 22% bodyfat I was pleased with the times. I was tempted to run some hill sprints because my body was feeling good, but i didn't want to push it too much and jinx myself.

On an unrelated note I have 2 cars, which are being an absolute headfuck for me atm. Thousands of $$$ down the drain just fixing these bitches, which I need for me and my girlfriend to get to work everyday since we both live long distances away from our workplaces. I ended up going through with that real estate purchase, which I was worrying about earlier in my journal so atm money is really tight. Lucky running is free and something that I enjoy.

1442
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 21, 2016, 07:57:25 am »
Bodweight- 88.0

Jump Rope-
1100 skips

Bench-
barx12
60x8
80x5
100x5
110x3 :personal-record:
97.5x6
97.5x6 i cheated on the last rep because I had no spotter

I got 3RM PR on the bench press. I'm heavier but it feels good to finally improve.

Chin Ups-
11, 10 (i was aiming for 11 but failed the 11th rep), 8, 7

Squat-
60x8
72.5x8x3

Leg Curl-
25x10
45x10

1443
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 21, 2016, 03:35:23 am »
Quote from: acole14 on June 20, 2016, 08:02:09 am
This was a bit naughty but I got roped into playing ball tonight, the team only had four players so felt a bit bad to leave them hanging. It worked out well because it was the early game so I got the court to do the jumps session I missed last week prior to the game (not 100% of course):

ADEs/warmup (no weight vest)

5 SVJs

5 DSVJs

3 1-step SLRVJs/leg

3 BJ-BJ-VJ

5 SLRVJs

5 DLRVJs

The game was fun, we were outclassed and outmanned but played them close until the last five mins. I drove in and got stripped at least 4 times lol. Just so rusty. Hit a few good shots and a three but again not going 100%.

Had a bit of aggro of course because Australia. Near the end of the game some boofhead footy player hip-and-shouldered one of our guys running a fast break. Caught him high and gave him a nice swollen jaw. I was right there so I gave him a bit of a bump and a word, nothing in it but he flared up started having a go at me, claiming that he 'apologised' (even though he clearly went in recklessly) and that 'basketball is a contact sport' and all that. He kept remonstrating as he subbed off but I just left it. Could tell he just wanted to start trouble. Reminded me of why I hate playing this bush league level of basketball! I didn't mention it earlier but in one of the early games some other guy who was getting frustrated with no-calls swung a blind elbow at me when I was bodying him up in the post on defense. Again, no aggression on my part but nearly got my head taken off! Just for some shitty low-level social basketball game. It just wrecks what should be a fun activity. I really hate that alpha male bullshit! That's one good thing about T&F, none of that male aggression associated with team sport, quite refreshing.

haha bush league.

Bumping somebody in the face is such a dog move. Did the ref call a technical on him?

1444
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2016, 11:26:03 pm »
Quote from: maxent on June 20, 2016, 10:11:53 am
Here is a question for you, is there a way to get thse benefits of sprinting out of a single workout. LIke minimal effective dose kinda thing? I'm not trying to become a 32 year old rookie track star lol.

A % of something is better than 100% of nothing so yes I do think you'll get some benefit out of sprinting, even if you only do it once a week.

T0ddday will probably have a different opinion but I think doing something simple, such as
5x100m max effort with full recovery
would be optimal for 1 session a week.

I get sore running on the treadmill but if you find a grass oval that has a track (not sure where you live, but there are generally plenty of these around) it will be easier on your knees as well.

1445
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 20, 2016, 07:13:14 am »
Cardio-

4x200m with 5 minutes rest between each 200m.

1x200m- 30.9
1x200m- 30.6
1x200m- 30.6
1x200m- 32.3

Slow times but atm I'm just running for enjoyment and weight loss.

1446
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2016, 03:18:10 am »
Quote from: maxent on June 20, 2016, 01:39:58 am
Quote from: T0ddday on June 19, 2016, 05:54:59 pm
Quote from: maxent on June 19, 2016, 01:09:36 am
Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps /  jump squats,  full court bball game
Fri: off
sat: Lifts 
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding?  Your already doing plyos Thursday. 

Monday.  Tuesday before lifts.  Sat before lifts.  Lots of options.  You gotta change your mindset when it comes to lifting though if you want to become a real athlete. 

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable. 

First of all.  Are you a lifter or an athlete?

Second.  Maybe weaker but actually not much weaker because you will adapt.  Assuming you squat 200kg.  Maybe initially when you get in track work first that squat will go down to 180.  But you will adapt and be able to lift 95% as much post track. 

Third.  Who cares how much you lift.  Progress requires effort moreso than poundage.  So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing.   A month off track and you would "realize your gains" and squat almost as much as if u never did the track work.   Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer.   Win win.

holy shit i got feedback! cant wait to pore over this and read it

btw im kinda proud that i figured out the traffic thing bout LA .. maybe i cud move there .. lol. i really wanna. if it doesn't work out with this girl im seeing im moving, i think.

Where are you living atm?

This is a cool article about sprinting.

http://www.bodybuilding.com/fun/par46.htm
Oh, but f*ck sprinting. I mean, all it does is elevate intramuscular glycogen storage potential, increase insulin-stimulated glucose transport and carb tolerance. It also elevates FFA oxidation levels, partitions a higher percentage of ingested calories toward muscle, and curtails fat gain by downgrading DGAT1 activity and glucose uptake into adipocytes. This allows ATP to be saved for energy repletion rather than be "misallocated" to synthesize new triacylglycerol (TAG) in your adipocytes.
And I mean, what a joke: a few 100-meter repeat sprints with full recovery will only minimize anaerobic glycolysis, burn maybe two or three hundred calories max, and generate the AMPk activation that gets the ball rolling on all of the above, leaving you free the rest of your day off to eat and grow in the good places while your body tells your fat-deposits they're going to "get nothing and like it."

1447
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 20, 2016, 01:57:53 am »
I went to a BBQ last night and smashed the beers so I didn't want to step foot on the scales today...woke up with a hangover and a sore tongue (smoked too many cigarettes).

Jump Rope-
1000 skips

Squat-
60x8
70x8x3

Chin Ups-
11x2

Assisted Pullups-
13x2

Pull Ups-
5,4

Rows-
40x8
60x8
70x8
80x8
90x8
100x6x2


1448
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 20, 2016, 01:08:25 am »
Quote from: maxent on June 20, 2016, 12:37:03 am
Amazing. My gut feeling is if he played with a slightly better cast he'd have a legit triple double average instead of a lebron triple double average. I'm in awe of what he pulled off this post season.  I just hope his legacy now belongs rightfully above MJ not below. There are things MJ could do and there are things only LBJ23 could do - to do it against the odds, coming back from 3-1 down, coming back from being homeless and against a historically great team - it's just amazing. The true king.

I like Lebron but MJ is the GOAT.

1449
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 18, 2016, 10:41:45 am »
Sounds like the Melbourne weather is similar to the Adelaide weather. It's been a very cold and fairly wet autum/winter so far. The worst part about winter is that it gets dark soo early. I hate the cold weather. Our definition of cold is probably warm for Europe though :P

1450
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 18, 2016, 10:37:55 am »
Bodyweight- 88.0

Cardio-

Jump Rope-
1400 skips

7x100m with 2 minutes rest between each 100m.

The first 1x100m was 12.8 seconds because I went out too hard so I adjusted the speed.
The rest of the 100m were all between 13.7 and 14.5 seconds.
I was happy with the workout. I was puffing hard by the 5th 100 and felt satisfied after the 7th 100.

Chin Ups-
11,10,10

Incline DB Bench-
10x12
20x12
28x10
32x10- a couple of these reps were ugly but I pushed them out.
30x10- bit of a struggle especially pushing out the last 3 reps

Assisted Pullups-
13,11
I'd planned to do 13x3 but I was fucked.

1451
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 18, 2016, 10:32:57 am »
Quote from: vag on June 18, 2016, 05:41:51 am
Big props from me too, that is one hell of a comeback you are doing!
:lololol: :goodjobbro:

Thanks! Still a long way to go, but I've got my motivation for training back.

1452
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 17, 2016, 10:59:15 pm »
Quote from: Leonel on June 17, 2016, 03:16:45 pm
Nice! seems like you are heading in the right direction.  :highfive:

Thanks G ;D

1453
Injury, Prehab, & Rehab talk for the brittlebros / Re: Warning from my knee. I'm working Hard I'm getting Lean, I'm getting A warning
« on: June 17, 2016, 12:55:13 pm »
Quote from: T0ddday on June 16, 2016, 07:06:49 pm
Quote from: scoobychau on June 16, 2016, 02:40:54 am
Quote
how short is the deceleration phase of your 100m sprints? slowing down too quick will put alot of stress on the quads/hamstrings/knee.

the decelleration phase is about 20-30meter max...
consider whole length of the parking lot is about 80-90 meter only (measured by google map).

The pain had been with me for 2 weeks now, Stretching the quad by standing and pulling my foot from the back help alot.

the 100M sprint seems the key to my weight control, I am no longer losing more weight stable as 170lbs.

I still cut most if not all of my carb. however, i am not eating as clean as before anymore.. lucky my weight remain same at 169-170lbs.

With the same weight, my waist is getting smaller though.  I know running up hill or stair climbing would be a better alternative, but this option is not available until i can find such facility. 

actually this had just gave me an idea... there is some Highway Crossing Bridge in the park...with Stairs... but they are in section... guess it is not a good idea...

Starting position is hand on start line.

1) 60 meter sprint in < 8 or 9 seconds (watch beep)
2) 20 seconds to return to start (running back the other way)
3) Repeat for 4-10 reps for a set

- between sets do - 100 push-ups, 100 back extensions and 100 leg raises

Do three sets. 

This will get u super lean.

That's one hardcore workout.

1454
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 17, 2016, 12:30:05 pm »
Bodyweight- 88.1

Jump Rope-
300 skips

Squat-
60x8
67.5x8x3

Rows-
45x12
65x12
75x12
85x12

Deadlift-
60x3
100x3
140x3
165x3
175x1 almost back to 2x bw now to keep getting stronger and getting back to 2.5xbw+!!!
145x3

1455
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 17, 2016, 01:10:30 am »
Quote from: adarqui on June 17, 2016, 12:41:36 am
Quote from: maxent on June 17, 2016, 12:35:06 am
Quote from: Coges on June 17, 2016, 12:16:55 am
Quote from: maxent on June 17, 2016, 12:01:01 am
Lebron bullying curry for. He's tiny. Pick on someone your own size! I'm for dubs in game 7, don't care for Lebron's lack of humility lol.

C'mon man what lack of humility? He's playing mind games with Steph and he's winning. What about Steph acting like a spoilt child when he picked up the 6th foul. Literally spat the dummy and it hit a fan in the front row.

haha. to be honest im just trying to find a reason to be invested in game 7. i like lebron being a villian more than anything else cause it means i can support the dubs as underdogs. But that's neither here or there. To be honest whoever wins game 7 prob deserves to win a ring so im not too fussed..

the team with the best record ever in the regular season, season mvp, coach of the year, being up 3-1 & no team in the finals ever coming back from 3-1, are the underdogs? Most people wrote CLE off completely at 3-1.. just sayin`... imho, cleveland is most definitely the underdog of the series, and in game 7.

pc

Exactly. When CLE were getting blown away at the start of the series and were sitting at 0-2 GWS were a chance to clean sweep the series. CLE have the momentum now, but they're still the underdogs.

Has the loss of Bogut impacted GWS?


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