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all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.

i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.


anyway today

woke up, went to the gym

did a leg day, speed shit

i dont remember the sets reps i did so ill just list off the exercises

REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats


3 mile run


went home ate a salad

before work had 1 grilled cheese sandwhich

bought a 10th planet hoodie

went to the gym, vacuumed for 10 minutes got bored.

ran again- 30 minutes

started off at  6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph

i managed to make it 3.5 miles this time

so im averaging over 6 miles a day of a cardio

i stopped the 2 hours a day and just went to 1.  the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient

came home, made up 4 lil hamburgers, just cheese on them, nothing else

Bodyweight is 230ish...trying to get to 198ish with very low fat.

Had a powerlifting meet on saturday, now that it's over I can loose some weight.
Wednesday:
squat-not in oly shoes
135x10
225x10
225x5
315x10-bounced in the hole a few times on last rep
225x5-push press last rep
225x5-push press last rep
rdl'sx
135x10
225x5-cleaned last rep

then played basketball.

Thursday
seated row
100x30
100x30
200x10
200x10
200x10
200x10
300x8
200x15
tri push downs
60x10
60x10
chest supported rows
45x10
90x10
135x10
180x8
90x15
90x15
90x15
90x15
read delt glys on pec machine
60x10
60x10
60x10
60x10

It's firday today, on day 5 or 6 of diet.....waist I just measured at 34"....29" should a be goal.

Quote from: JackW on December 09, 2010, 11:54:33 pm

Quote from: Raptor on December 09, 2010, 11:49:59 pm

Quote from: JackW on December 09, 2010, 06:47:27 pm

I don't doubt the zoom waffle racers at all. I have been training in a pair of Adidas Fluid trainers. Probably not quite as light as the Waffle racers  but pretty light, very comfortable, nice flexible soul - basically awesome.

They look good with jeans too.

JW

What about naked? I really like women in high heels when naked though.

Oh yeah Raptor. I look good in them naked too. But I look great in anything naked due to my extreme buffness and super tight abs. 

I also like women in high heels and no clothes. It is a strange combination really to like. I mean if you are a women and yo uhave taken off your clothes, presumably to ahve sex, then surely it isn;t that big a deal to whip off the shoes too! Oh well, that is pornorgraphy messing with our modern male psyche for you.

Yeah but I don't want her to whip the shoes off too. I like to keep them there. Makes her butt more rounded and anteriorly rotated, which looks much better. Plus it elongates the legs.

hahaha best part is FUCK NO I NO USE SQUAT FLEX I HATE SQUAT FLEX                  LOOOOOOOOOOOOL

Even the way he fouls people is sick

<a href="http://www.youtube.com/watch?v=cC2xWGlhoS0" target="_blank">http://www.youtube.com/watch?v=cC2xWGlhoS0</a>

TELL EM,

EVERYONE

GET

OFF

DREWS

BACK!#%

 

eh.

nice video tho, have to say I'm actually looking forward to 'em these days, weird.
loved that smooth shit at :30 (+the replay)

ASSAULT N BATTERY BITCHES@#$!@#$

Had kind of a shitty day. Ended up kind of angry by the time I left work for the gym. Not a good set up for a workout. Plus the old fucks took over the court by the time I got warmed up, so no jumps at the rim, had to settle for some dangling shit in the weight room. I hate those old motherfuckers, they suck so bad and they rent the court so you can't even shoot around on the opposite end while they play their slow-ass game.

s2: power

- RATING (5/10)
Shit mood, sore/dead feeling glutes, fuck the old guys, got pissed at my gf, which rarely happens. Glad I ground this one out, better luck next time.

- warmup
shoot -- okay for about two minutes, then for some reason the switch flipped off and I went like 3 for my next 30. Bizzare.
mobility/sprinter's warm ups

- 10 yard dashes x 5
Slow, tweaked right toe

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
Horrible, no pop at all

- ME MR halftuck: 5 x 5
see above

- ME MR pogo: 3 x 5
again

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
285 -- a little grindy on a couple of reps but actually not bad; shoes still make me feel weird/pronatey, but not as bad as Tues

- C1: JUMP SQUAT: 2 x 3 (30%)
85

- C1-info: 2 rotations

- S1: dips @ 3 x TF
20, 11, 9 -- could have pushed a little harder but didn't
- S1: pullups @ 3 x TF
10, 6, 4 -- same

- OPTIONAL: CORE (Y/N?) superset x3
crunch +40 x20
leg lower x12
Pallof press x10x80e

- STRETCH

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

9 Dec 2010

PHASE 2 - Cycle 1 - Stim Workout

Bodyweight@session : ~200 ,  
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!

MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.

SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.