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Messages - scoobychau

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16
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 04, 2020, 11:25:49 pm »
201005 Court Re-open LAST Friday (OCT 2nd)

I was wrong, the court never opened.  i mean the Indoor court opened where they restrict number of player, but outdoor court is never opened.
but finally it was announced everything will be open now.

I was thinking.. I did go jump TODAY... Monday after a long weekend.
BUT.

my left knee is fucked.... all of the sudden over the long weekend.
biked on Thursday 2 hrs
Hiked on Friday for 3hrs
Ran 10km on Saturday  1.25 hrs
And Sunday did some house work... and for some reason my left knee got from sore to really sore....

I honestly don't want to JUMP in this situation.   I dont even want to squat with sore knee...
I started icing my knee now.

May be I will just do some upperbody exercise for my lunch session today.

cant believe... the court finally open.. and i am not ready....

17
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 21, 2020, 11:41:43 pm »
200922 Basketball Court finally open now.
Yesterday is Monday, And is my squat day.
did my squat from light to heavy and hope to wrap up with 3 set of 5 heavy.

End up adding weight over and over and end with 1 reps of 3plates plus a 5KG  squat.   Only did 1 rep... failed the 2nd.

So I am back to OVER 3 plates squat now.

I wonder if I should go to the court today.  Court is open, but i am not sure about the shower facility is open.  And also all my basketball gear is probably rotten after over 9 months no uses..
need to check them out.

18
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 03, 2020, 03:22:41 am »
200803 Not more Maintenance Lift Session

3rd Wave Virus attack is on in Hong Kong.  With over hundred case daily for over a week.
All Gym and ball Court is close until forever.

I am investing more and more $ in my office gym.
Beside the barbell and plate, Bench and Rack. I now added this expensive Neo Dumbbell w/Sweden Brand.  Also added a 2 incline benches.. one after and other.
Now my incline bench allow me to do leg curl and leg extension with plate.

With all those added equipment...   I had not jump for more than half a year.  No PR in any lifts... since the office environment doesn't feel right. and the squat rack seems a bit dangerous...
I continue to lift 4 to 5 days everyday at lunch with Radio on... and my smart phone.

I bet 50% of my time is resting with phone in hand.  I am not even lifting heavy.  I mean...I Take like 1 hr to do one exercise almost. 
Monday Squat 
Tuesday Benchpress (and arm curl or tricept with dumbell if i am not lazy)
Wednesday Hang Clean
Thursday Dead lift

thats 4 days per week... If i am lucky enough to have 5 days, i try to add Core and stretching with TRX.

and that is that.  However.... None of this session is intensive.  I mean.. i am lucky if i get that sore feeling 2 night later.. but usualy i am just lifting casually.

Since last Friday... I am determine to make a different.   Seems like lifting in my own office is not going to be a Temporary thing.

My Gym membership will expire in Sept.  Who know when the Virus attack will finish.
I think... this is it... is time to change my mind set. 

I will lift heavy, i will no longer lift like it is a casual maintenance tempoary session any more.

I wont lift till failure... since it is not safe to do so i felt.  But I have to lift hard, i have to feel the struggle, I have to drive for improvement.

Last week, i did Deadlift with 3 plates.
and today, I did Squat with 3 plates. 

This is it.  Can't continue like this any more.  Radio is off now,  but i still check my phone during rest... may be i should Ban my phone also...   to get serious.
|

19
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 08, 2020, 02:56:17 am »
200508  Grinding into lost Wood
This morning Facebook memory posted a video for me..
Will this be enough to spark up some flame?  I Sure Hope so!
https://www.youtube.com/watch?v=f_qKZq9Qr4Y&fbclid=IwAR3yHtXKRoKY1ks3CfQuCC74u3fjChXnYoAviAD0SrYSvtPjKKfwYHSISVk
<a href="http://www.youtube.com/watch?v=f_qKZq9Qr4Y" target="_blank">http://www.youtube.com/watch?v=f_qKZq9Qr4Y</a>

20
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 05, 2020, 12:07:41 am »
I cant belive.. the last message here is from Mar 30... and today is May the 5th.

Training has been on and off.
Basketball court is closed, along with all the gym.. so no shower even if i want to go train outdoor.

I still squat and lift on and off at lunch every 2nd days... but honestly.. my body is there but my soul is not there.
5 min rest between sets of random weight ....

Body is sore too.. may be due to lack of sleep or just emotional depressing with no progress and just hanging around too much.

body start to feel old.. especially my back and upper shoulder.. some time i start walking like an old man holding my back..
wtf eh..

21
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 30, 2020, 04:30:23 am »
Short guy actually does not go low
where the taller guy squat way down before he jump...
So i guess.. there is no right or wrong here
https://www.youtube.com/watch?v=DO0OGORvXe8
<a href="http://www.youtube.com/watch?v=DO0OGORvXe8" target="_blank">http://www.youtube.com/watch?v=DO0OGORvXe8</a>

22
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 27, 2020, 02:59:03 am »
200327 Weekly update
Since the outbreak is happening Everywhere around the world. Especially UK USA and Aust and school being suspended, all the over sea student is returning to hk.  with in 2 weeks. our infected rate doubled from 1xx to over 3xx.   As I suspected earlier, 2nd wave hit is on.  So this week i decided not to go out to jump again.

Monday Hang Clean
Tuesday Stiff Leg Dead lift
Wednesday Bench Press
Thursday ... I went out to jump... I know.. i just..... went out with mask
Friday Suppose to squat heavy but I end up doing Seated Explosive Squat (it is not very explosive, i went from going on my toe, to later on elevated my foot and slap it down before going up)

Something I done in my Jump on Thursday, MY plant is always LEFT RIGHT, since my left leg is stronger and possibly shorter, I also lean on my left when i squat heavy.  I am also a right hander, so my right arm is always stronger, I believe i measured my bicep when i was a kid in high school, and the different is like 1 cm or so. 

Now i always know that LR plant dunker use left hand (rear hand).....but i never brother to care since i know those who jump high enough use any hand. 
but today, a High jump coach suggest me to try using my left hand.    so I did. 

10 yrs of jumping and changing hand sure is weird, it is as if i am Swinging up with my right in the air and Reaching with my left in mid air... instead of a fluent motion. This will take some practice.  I can still touch the rim slightly.     The professional high jump coach also suggest me to Drive in from the RIGHT side. instead of the left side (which i had been doing for years)  guess this will be the next step.

Now since changing hand is not as easy as I thought, how about keeping my right hand arm reach, and change my plant to Right Left leg.  So i did that a few time on a low rim.... and same awkward feeling. 

Now I know changing things around is a big no no as many member suggested here.   I do like to try things out and see how my body react. Often my so call stand still leap does involve a mini step... I know... i am leaning on my left and reaching on my right.... it just seem... a little weird if u think about it..

https://www.youtube.com/watch?v=z4gptYukVwU
<a href="http://www.youtube.com/watch?v=z4gptYukVwU" target="_blank">http://www.youtube.com/watch?v=z4gptYukVwU</a>


btw. How are u doing there Adarq.


UPDATE:
HOLY mother of Lord, i just read the news... today 65 new case 

total Infection case went up to 518 nos.

23
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 19, 2020, 02:41:15 am »
200319 I went outside again
Like LBSS suggested, jumping once a week outdoor is too little. So i decide to go out again.
Warm up with Depth drop and went right into stationary jump at rim 3, I am getting over the rim easy.

Btw, I did 6 x 500m sprint yesterday with my kid, intead of doing the 30 min indoor bike.   (along with a few set of Hang clean during lunch)
Surprising my leg is not too sore today.  May be i am getting use to the daily cardio (had been about 15 days already)  or may be running 6 x 2.5 min is less taxing than biking for 30 min.

let me look at the my Garmin cal to compare.
Bike 30min  = 261-310cal
500mx6 cal =  30*6 = 180cal
jog 30min = 344cal

um... i dont know. base on the number sprint burn less cal...(During the exercise), it should burn more after.

Back to today feeling,  The stationary jump felt good getting high.  I played with the arm swing a little.   testing if i should squat down when the arm is swinging down from the front. vs squat down during the arm swing down from the back.  the result is similar.  I have a feeling that  during a actual running jump, the squat down actually happen when my arm is point from the back and swining down from the back.  (I got nothing to do during the jump, so my brain start having this idea lol)

At the end of this session,  I did some 1 step jump (AKA the LBSSS method if i remember right), I have not done that for long time,  doing it today felt a little different in a good way.
I actually feel like i am Loading the spring and jumping during the 1 step jump.   (i dont remember have this feeling before)

lets hope me knee is healthy, my muscle is less sore. and continue what i am doing.

Mean while, every Asian in American is facing racist attack because of the virus.  To make things worse... American GOV is telling everyone mask does not work.
And when Asian who had knew what Asia has been doing since 2 months ago... they already have some mask stored at home.   When they wear mask to go outside... they can attacked...
this is just sad to see...

For those who read my journal.  I just want to let u guys know that.. according to Hong Kong expert (with SARS experience)  Mask is a must to keep your safe.  It has been working in HK.
Those place who does not wear mask is taking a big hit.  (this is base on factual data of what has happened in the last few weeks.

24
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 15, 2020, 11:08:50 pm »
Quote from: LBSS on March 10, 2020, 04:24:11 am
IMHO, that plan doesn't have enough jumping in it if your goal is still to dunk.

Thanks LBSS... really appreciate your feedback, that is exactly what I had in mind, last friday... when i saw squatting....too little jump.. then i check this thread and saw your reply.
first the technique or the Feeling of jump need reps, yet too many reps hurt my knee..  so..anyway.. has been playing with fire all this year already.

Today is Monday, I am suppose to go jump.    But i got a little Running nose and body pain.    start to worry about that virus thing.  If i got it, whole family need to be isolated affecting colleague and everyone near by.

Not sure if i should limit myself from outdoor training.  In Hong Kong, infected case from within seems to go under control, however, new case enter from oversea is on the raise.  People who traveled outside of HK in pass 2 weeks, returned and turn into confirmed case....  (this might be the 2nd wave of attack for HK)

mean while.. Europe and America is being attacked.  My bro told me this very morning all school is suspended.  (it has been suspended for HK for 2 months almost.)

25
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 10, 2020, 01:07:46 am »
200310 No improvement, just stuck at the same spot
No surprise and nothing new to the above statement.

I had started to try my best to preform 30 min of Indoor Bike daily (beside the run with kid night).  I had done it for about 9 times nows.  I hope this can help me lose the fat on my tummy.

beside that, instead of random lifting/jump over the weekday lunch.
I decide to do the following
Friday = Squat Heavy (I just did a 3 plate squat x 5 last Friday) and becomes real sore on the weekends
Sat and Sun = rest day
Monday = Rim jump and jumping plyometric in random
Tuesday = Uppbody or core workout (bechpress and shoulder work etc.. once again pretty random with the stuff i have in my office)
Wednesday = Hang Clean ..
Thursday =  ???? still thinking...  may be 40 min of Stretching ?  (any suggestion for me? Update: i end up doing Hip Thrust with the barbell)
Friday = Squat to the max again.

Actually i am watching so much tv daily with the kid.. i should dedicate all my tv time with stretch, but this is easily said than done...

that is what i had in mind right now.... and is lunch time on a tuesday.. so i guess i will go bench myself now ... (yesterday rim jump session is boring.. and my knee is sore now also)

26
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 04, 2020, 12:00:50 am »
200304 Training outdoor resumed with mask on

I am out door jumping once or twice a week now, the other days i will remain indoor doing squat/hangclean/deadlift or bench press.

95% of the people wear mask daily now.  Kids still remain stuck at home with out school until mid April.
Every one started to have Google Class room or online meeting.

As of today Hong Kong is racked no.11 with 101 infected case.   

country like Italy, Japan and Korean Sky Rocket.   I saw the news that Canada/USA pal is stocking up on food and tissue paper too?

We had already done that in Hong Kong, people buying tissue paper like they all have a bad diarrhea attack lol... Rice is sold out along with food and etc. 
People are just scare and over react.   Everything is ok now, in HK... but other places seems to just begin. 

If you ask me, stock up on Mask...  dont worry about food or tissue paper.  Mask is still limited as of today.

Jump class from the track coach resumed.  But since my kid remain stuck at home 5 days a week, I spent my weekend with them outdoor as much as possible instead of go to Jump class for my own sake.

BTW... i had followed this Knee over toe guy on instantgram..  seems like alot of people doing their weird looking exercise.
Ultimate flexibility with strength...  and got to wear those short pants to dunk lol.

I wonder if any one know about them.

Thanks for the message Andrew.  I keep up with ur post on ur instang usually.

<a href="http://www.youtube.com/watch?v=RTMmXFxlhOs" target="_blank">http://www.youtube.com/watch?v=RTMmXFxlhOs</a>
<a href="http://www.youtube.com/watch?v=TeiX2T-3Ufs" target="_blank">http://www.youtube.com/watch?v=TeiX2T-3Ufs</a>

27
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: February 20, 2020, 04:10:17 am »
200220 First outdoor tranining in a month or so.
Thanks Andrew.  I ran 30min with my kid outdoor with mask on first the first time in months.
Not sure if it is safe... But we did it anyway.

Shortage of Mask is crazy...people start to buy out rice/tissue paper and all sort of sanitizing stuff .

School has been suspended for 2 months and it is unclear when will be resumed.
Online study is starting to happen...

Seems like beside China, Japan is taking a hit also. 

Stay alert, one infected dude can spread this like wild fire.

28
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: February 11, 2020, 01:41:58 am »
200211  Flu Out break Hit Hong Kong,  I am still around.

This may possibly the longest time i had not update my training log.
After over 6 months of political struggle, the whole city turned up side down and it is no longer what it used to be.

Just when u thought, the protest die down and lost.... China Flu outbreak hit us.
And just like before. The local gov refuse to protect it citizen.   
Clearly Leader in China is in control of all decision locally.  So simply said, we are fucked.

Enough of the background of why i had not update my training log. 

I had stopped all outdoor training and stopped heading to public gym. 
Lucky to me.. few months ago.. I setted up a some lifting stuff in my office, and now, at least i have my private Rack and barbell... to keep me moving.

I continue to squat, hang clean, TRX and stretch an hour per day randomly.

not like i am going to jump outside any time soon.

Out break is getting worse day by day.

29
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 03, 2019, 08:49:37 am »
191203 HIIT Session 2
6 Reps; with cramps attack at both Quadriceps when leaving. 
The importance of cooling down experienced first hand.
 
Audio log in Chinese with training partner included.

<a href="http://www.youtube.com/watch?v=UF0g-N_Xe40" target="_blank">http://www.youtube.com/watch?v=UF0g-N_Xe40</a>

191213  I got sick this week
Squat on Sunday
Bench on Monday
Hang Clean on Tuesday
Rim Jump on Wednesday
got sick.  and did not do HIIT for Thurs or Friday.
<a href="http://www.youtube.com/watch?v=NRHZqzm8Tc0" target="_blank">http://www.youtube.com/watch?v=NRHZqzm8Tc0</a>

30
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 28, 2019, 05:12:24 am »
191127 Bday Max Effort Jump.

Forgot to bring my short... but Since it is Bday... Max effort is more important.

https://www.youtube.com/watch?v=2bvsq16rO0Q
<a href="http://www.youtube.com/watch?v=2bvsq16rO0Q" target="_blank">http://www.youtube.com/watch?v=2bvsq16rO0Q</a>

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