Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
802 lunges. Are you fucking kidding me. Damn man. You mad!
warm up
shoot hoops -- had the stroke, everything was falling
foam roll x15-20mins
mobility
ankle rehab circuit
work
trap bar DL 3x8x250
BSS 2x10x50 -- too easy
circuit x3
--chin ups x10, pull ups x5, chin ups x5 -- pussy
--pull throughs x10x70, 100, 100
--push ups x20
--sit ups x50
side plank x30s/ea
cool down
stretch
Raw beets taste nice, pretty sweet. Grated, with a balsamic vinaigrette with a bit of brown mustard in it. Delicious. Not sure how they'd be juiced.
More on fructose/HFCS, this bit related particularly to athletes and/or people who exercise a lot: https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=129eb842f7251360&mt=application/pdf&url=https://mail.google.com/mail/?ui%3D2%26ik%3D408d536b32%26view%3Datt%26th%3D129eb842f7251360%26attid%3D0.1%26disp%3Dattd%26zw&sig=AHIEtbQ_Z0cNKp1V0DgqZ8IHNxmxp4Xo7g
Salient quote:QuoteFructose is a monosaccharide that is the principal sugar present in fruits and honey. Table sugar (sucrose) derived from sugar cane and sugar beets is another source of fructose, as this disaccharide is degraded by sucrase in the intestine to equal parts glucose and fructose. The other major source of dietary fructose is high fructose corn syrup (HFCS), which is generated enyzmatically by converting corn starch to a mixture of fructose and glucose, often in a 55:45 mixture. HFCS is a common sweetener because it is liquid and mixes well, does not crystallize with freezing, is relatively inexpensive, and has a long shelf life. Natural fructose also is present in some vegetables (such as the sweet pea and sweet potato), but most fructose ingested today comes from products containing sugar and HFCS. It should be noted that HFCS comes in two commercially used variants: HFCS-55, as described above, and HFCS-42, in which only 42% of the total carbohydrate is fructose. In other words, HFCS-55 delivers slightly more fructose than table sugar (sucrose is composed of 50% glucose and 50% fructose), whereas HFCS-42 delivers slightly less fructose. HFCS-55 is used more often as a sweetener because its higher fructose content confers greater perceived sweetness. Most importantly, from a metabolic perspective, the three sugar sources are indistinguishable.
So what again is wrong with HFCS?
Cmon man, you trying to tell me that there is nothing wrong with eating refined products that contain HFCS? I don't mind fructose as long as its from fruit. HFCS is refined, contains empty calories and not good for developing a good physique so i would rather stay away from it.QuoteSince we're talking sugars, let's highlight the differences between fructose and glucose (the sugar that most of our ingested carbohydrates become when they hit the bloodstream).
Fructose is absorbed through the intestine via different mechanisms than glucose. In addition, fructose has a slower rate of uptake.
Unlike glucose, fructose doesn't stimulate a substantial insulin release. Fructose is transported into cells via a different transporter than glucose. Once fructose is in the liver, it can provide glycerol, the backbone of triglycerides (fat), and increase fat formation.
Some people may have an inability to completely absorb fructose when ingested in a high dose of around 50 grams. Note, that's a lotta fructose. We're talking four to five medium apples. Conversely, a 16 ounce juice with HFCS can provide around 45 grams of fructose. Hello, flatulence.
Consuming glucose with fructose at the same time accelerates the absorption of fructose. This is one of the reasons that many sports drinks contain a mixture of sugars.
So, as you can see, there are some clear differences in absorption, digestion, and metabolism between fructose and glucose.Quote
http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/fructose_warsQuoteFact #3: Metabolic mayhem ensues after HFCS ingestion.
Let me ask you this: where in nature could our hunter-gatherer ancestors quickly guzzle down 100 grams of sugar? You guessed it, nowhere. It just ain't natural. It astounds me that the human body can even deal with a Super Big Gulp. And actually, it doesn't deal with it very well.
Guzzling Corn Syrup
When a human being quickly introduces that much sugar, his body does what it must: turn it into triglycerides (fat). I've seen some disturbing blood work after ingestion of a fat-free, high-fructose meal, in which the subjects' blood values looked like they had just wolfed down some fried chicken. How can this be?
Fructose really turns up the lipogenesis by bypassing the most important regulatory enzyme in our carbohydrate biochemistry, PFK-1. This supplies our bodies with a bountiful supply of acetyl-CoA and glycerol, the building blocks of fat.[5]
http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/thank_you_for_guzzling_corn_syrup
There is nothing wrong with fructose from fruit, have you ever seen someone get fat from eating too many apples? But the opposite cant be said with someone eating to many products containing HFCS e.g. sweets and soda.
you gotta hand it to zgin, though, that was exceptionally well-placed.
High five, zgin.
Damn, vag, you're wasting away!
Good work on the jumps!
Thanks man...sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..
prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.
peace man
Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though!
Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.
Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34''
couldnt do too much, chest abit of achings from coughing haha.
just realised that my squat singles are almost at my previous PR weights. gosh.
whats in for this week adarq?!
there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!
Hey man,
just been catching up with your journal! I think you are doing the right thing with keeping training fun and adjusting to the injury stuff. Sometimes one has to do a new routine even if the old one worked just to keep oneself motivated. Your goals of the fast mile and improving vertical are sure hard to reach at once. But I am sure you will figure out a way to do both! Good luck with the new routine and, most importantly, have fun!
been having tons of dreams lately
today- went walking with this dime, showed her my 6 pack but wen i pulled my shirt up, i had a beerbelly and she ran away.
Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.
A thank ya, a thankyaverymuzh.
Nice, can't wait to see you get 40".
