Adarq.org

BS 2x110 (lol), 1x130
RDL 8x110, 8x150, 0Fx192.5
BHT 8x150

Anoda bad workout. I give up lol

Today i have asymmetric glute doms. On the RHS only. Not left. New exercise was the plate swings. That's kinda interesting

It doesn't have them all, i often have to fill in entries. But yeah it's mainly US-centric. Theres calorieking.com.au -- that's out of date and poorly maintained so myfitnesspal is the best choice available, even though it's pretty bad too and often crashes, esp at busy times of the day.

You weigh. I got my digital food scales a while ago and weigh everything even protein shakes( is one scoop really one scoop? ALmost never).  But once oyu've done it for one day, the next day you can just copy the previous days. nd you can save meals to make it easy to load in cals for the day.

Ive tried doing it on paper but it's not as convenient. In future better technology will mean you can just scan a food item and get all the deets  easily and effortlessly .. we have barcodes now but that's not what im talking about, i mean actually getting the macros off a label automatically not by looking up an item in a database..

I know everoyne complains about houston for various reasons but honestly I dont see what the fuss is about with Golden state either. Watched some of the series and i was sorely disappointed in both teams play. Curry is out but still, that's just one player. Def enjoyed the atlanta and celtic series so much more .. maybe more than any other series ive ever watched except for the historically great spurs dismantling miami a few years back.

You should search for similar footage from Russia

Yep, crazy!

So the Zen of emptying your glass first? I appreciate the message even though it's a tad patronising.  I admit I have been less than open to trying things that may help progress rather than spinning my wheels. In my defence it wasn't that I always want to avoid them forever but I wanted to achieve one or two things first before moving on to others. Am closer now than ever, for whatever that's worth.

Well, speed is a manifestation of quickness combined with strength. Where strength is non needed, you have "quickness" (for example, how many spacebar key strokes can you get in 10 seconds? The best I got was 110,  I think). That's quickness. Speed is a manifestation of quickness + strength, or quickness + the force to overcome your own bodyweight to express that quickness. That's it.

Now, the movements in which you express that "speed" better or worse depend on the muscle strength that these movements depend upon, your natural quickness (CNS quickness), the muscle strength ratios and your movement efficiency in that particular movement (how often did you practice it with proper form).

So if you feel like you need speed... well... why don't you do sprints while also continuing to improve the posterior chain in the gym? Other than that, all these low level plyos that I suggested are reactive in nature, but submax, so the strength part plays less importance but the "quickness" part (CNS) plays more importance (trying to emphasize low ground contact times, even if you don't get up or forward maximally).

Combine training like this with the strength you get from the weight room and you get speed.

Speed for a basketball player isn't about sprinting though, is it. I mean fast breaks aside, it's about going from 0 to dunk as dt -> 0 kinda thing. I'm not sure. A better word than speed might be quickness but acceleration might be even better.

lol... what I say, and what you take out from it...

"Low level" plyos would be great for you - you can do a high volume of them (which is what you need, in your case) at a submax intensity.

haha. sorry. so like tuck jumps? they  cool. what else? lets make a list