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"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.



dunk session rained out, probably for the better because of my turf toe.. no gyms open, outdoor court with roof closed on MLK day (ironically), weak.


1/17/2011

BW = 154.0
soreness = none
aches/injuries = left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
diet = protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
fatigue = low, felt great

protein + coffee = because i thought i was going to dunk at outdoor court with roof.


workout #1: throughout the day, prior to walk..
GB = GLUTE BRIDGE
PU = PUSHUP
CR = CALF RAISE
- CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,



workout #2: walk + light jogs
- 7 miles, felt so strong/bouncy even just walking.. light jogs felt ridiculously good except for my toe bugging me at times



workout #3: squat (under low kcal, felt it)
- half squatting: 45 lb @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 5, 325 x 1, 335 x 1, 345 x weak - depth got it
MEBM half squatting (last set) : 275 x 10, 10, 15

so, 325 and 335 felt good, 345 felt my groin just too much pressure, core giving out.. so, unracking 345 felt easy, crazy.. i just feel very strong..


those squats came at 153 lb + being calorie depleted after a 1.5 hour walk.. lol.. 335 x 1 @ 153




workout #3: more calf raises
- calf raise: 35 lb tot @ 60, 50, 50

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0


DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake

SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50   
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/boucny

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

good work lbss & raptor 

first workout:
lots of lying hamstrings
some squats to warm-up
deadlift
225x2
315x1
405x1
495x1
585x1
675x1-pec cramps
700x1-felt stiff and slow

------------------left for hour or two---------------
second workout
one arm snatch
135x1-each arm once
clean and press
225x1
deadlifts
315x2
405x1
495x1
585x1
740x1-new record, easy. http://www.youtube.com/watch?v=264HAYJDwjo

i gasped when i read the workout you did today, both sessions.. it was a gasp then a laugh.. that is insane.

props

epic vid.


edit: my mind is seriously blown by that.. that is beyond beast.. 700 and then 740 in two diff sessions hours apart.

very nice man, with the progress tracker & the MSEM PR@!$!@  but post the workout's above each one too.. check my journal.. for example!

workout/daily stuff/comments

progress tracker

Quote

Quote from: Sean0013 on January 17, 2011, 05:36:08 pm

Man i'm looking at your diet since the start of the month and i'm like  
You seriously need to work in some vegetables or fruits somewhere in the dude - especially when you're cutting as hard as you are...your body can't be functioning optimally on that. It really ain't gonna do you any good in the long term!

dno, starting to feel really good, i get my fiber from bananas and the fiberous bread i eat, so my shits aren't effected.. sure i'd love to eat more veggies, but if i have to choose between veggies and beef/chicken/eggs/milk, im going the later..

pc man

I figured as much. Eating both can be expensive - If ya want a hint, which you may not but i'm gonna give it to ya anyway! Look for vegetables that are in season in your state. They should be alot cheaper - no transport/storage/preserving expenses.

ya man, green beans were mad cheap.. i was eating a ton of them.. like $1.20 for this big bag.. then out of nowhere, i go there now, and it's $4.50 etc for the same bag.. that day is when i stopped eating my green veggies.. i consider green beans my green veggies, they were so cheap and i loved them.. but now bleh, everything has sky rocketed.. economy too.

pc

Sunday 1/16/2011:

DOMS update:

Post competition days are always rough on me. I'll be posting exactly where I'm hurting and possible reasons

Feet: left, on ball, just before little toe. Definitely caused by the first 50m in my 400m. Curves were much sharper than expected and force of my entire body on a single spot on my left foot makes it pretty easy to blister. Healed by this morning, hurting mostly yesterday.

Calves: Mild soreness, dominant on the outside and more on the right leg. Most likely caused by spikes. Haven't used for 2 months. Being higher on the toes means more calf exertion.

Quads: Very mild soreness. Not even noticeable anymore.

Hamstrings: Severe soreness/tension. Definitely from the last 50m in the 400m. A lot of muscle fiber tearing. Goes to show how much more I'm using the posterior chain in races. It used to be that my quads would feel the worst because they'd have to do most of the work themselves.

Hip flexors: Moderate-high soreness: Can't say it was from the hurdles or 60m. Everything really happened on the 400m. Muscle fiber tearing seems steep considering how it feels. Most likely from last ~100m of 400m when keeping my knees high during run was most important in keeping my pace.

External obdominal obliques: Moderate soreness. Last 50m of 400m. Extensive use probably occurred when my legs were giving out and my hip flexors could no longer do the job of keeping knees high alone. More muscles started being recruited when lactic acid and fatigue caught up with the larger muscles towards the end of the race. Or at least that's what it feels like

Traps: Mild soreness. I do remember my whole body feeling heavy towards the end of the 400m, particularly my arms. Forced to focus on arm motion to keep good sprint form all the way to finish.



Overview: I feel like my full body was used throughout each race, even though it was drastically more noticeable after the 400m. Full body is being used to propel my body forward, rather than just quads/calves like last track season. Usually that's where I felt the worst last season after meet days, but this time around, for the most part, it's my whole body.

great write up, loved it!

 

next meet you'll do even better when you get those short max efforts in before the races.