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Messages - maxent

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2221
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2016, 02:05:41 am »
2016 Prologue

Quote
My perspective on body comp and attaining changes has somewhat changed after xmas. I was fairly active since then, clocking up to 30k steps on the fitbit on NYE for example and on average around 15k on other days. And despite the nightly drinking and eating loads of food, i still managed to get leaner or at least mitigate fat gains even though my body was no doubt primed to gain fat post-cutting. But going forward, im going to be more active in general. It will get me in shape better.

So here are my rough goals for 2016:

Heal -- heartbreak and being emotionally drained: this is the big one .. any tips?

Squat 140kg for 6 reps (or sets of doubles). Not sure how I bridge the gap with where i am currently (failing a double at 132.5kg yesterday after getting the first rep hard) but i'll just work super hard and find a way.

Continue with the medball exercises. 1x a week is good.

Get lean as fuck (<10%) and strong as fuck (2xbw RDL, 2xbw BS, 3xBW calf raises etc)

Lots more running and jumping .. i need to re-program my body to think it's that of an athlete as opposed to a sedentary person who sometimes lifts a few times a week.
That should do. I have a bball weekend tournament late march that i want to peak for .. wanna be doing easy big windmills in warmups. This is the only comp that really matters to me, it happens every year and last year i was injured :(

I think it's a good one for now. To make the leanness goal more concrete, i think i need to eventually see the scale weigh 77kg ... that would prob get me close to "lean as fuck" .. provided im also a strong 77kg as opposed to a chronically dieted down weakling.. the key will be patience .. doing it too fast will kill my strength and muscle mass.. too slow and i wont have the motivation... there is def a sweet spot to it. I can prob do a few 10-15 day cut cycles to chip away, maybe 2 of them will get me to 77kg morning bodyweight.

I haven't decided the exact strategy yet but I'd like to get my squat up and diet down some bodyfat I gained since xmas. If i do this in the wrong order, i'll prob end up weaker and smaller. So maybe i'll do a recomp for a while, then when i feel im strong enough, i'll start cutting. Bodyweight is currently under 80kg / 175lb in the mornings and about 80kg / 176.5lb with shoes, clothes and a preworkout meal.. so i'm not too heavy by any means, just not as lean and muscular as I would like at this bodyweight.  I'm not going to be bulking though, don't have the low bodyfat percentage to do it efficiently -- so it would just lead to too much fat gain at this point. Just a reminder to myself to not get carried away and start eating pizzas and shit to see the weights go up easier..

To do a windmill though, i need a lot more strength .. a lot more muscle mass .. a lot less adipose ... and a lot more hard work. I anticipate my non standing vertical will be high 30s, maybe even 40" when i finally reach the goal of an easy, repeatable, powerful windmill.


2222
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2016, 02:04:27 am »
Injury in 2015 led me to make a new journal, Chasing Reactivity trying something different (SL training). This phase didn't last long but I did get some SL dunks which was a PR for me. I could afford to revisit SL training sometime in the future I think, it may help my DLVJ too. But it's not a focus or priority right now.

I'm reviving this journal on Vag's request.. for 2016. So let's do that now.

2223
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 11, 2016, 11:38:37 pm »
I get the hugest urge to play bball after reading your posts ChrisM.. haha. Wish i knew ppl that passionate about bball irl!

2224
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 11, 2016, 06:24:07 am »
As a warning, I have a friend who used to love bananas, over ate them one time and developed an allergy. And since hten he can't eat a banana without sparking a new reaction. Not sure if it's a true story or not but he swears it and i have no reason to doubt him.

2225
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2016, 05:07:26 am »
^yup, you have to respect stimulants. Start at half doses, if you handle it, go up to a full dose. If you take a full dose straight up with no experience with it and force some crazy PRs, you're going to be messed up for a while. Lifters experience that post-meets when they are physically and mentally destroyed after the gruelling 1RMs. My experience with stimulants is that a few weeks into a diet you can take some and go to have a nap. But yeah initially you get pretty jacked, like with any new stimulant, its stimulant effect is strongest initially and subsides with use. But the fat loss effects of EC continue to improve over time. The appetite control it provides can also dissipate but you can bring it back by adding L-tyrosine. You're lucky in the states that you can buy pharmaceutical grade bronkaid though. It's all illegal here. Nanny state reprezent.

2226
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 10, 2016, 12:30:49 am »
Quote from: LBSS on January 09, 2016, 02:34:01 pm
^^^no doubt, thanks for the tips. i'm gonna try sheer willpower first, if that doesn't work then we'll see what's up with supps.

Our man Lyle makes the point that it's a good idea to go on the EC from day 0 because it gives a 10% metabolic boost immediately, so you burn more calories in that first week or two .. then your body realises whatsup and adjusts your MR and drops it say 10% to compensate for being in a caloric deficit. But now metabolically you're at the same place you would have been on day 0 instead of being at 90% without EC. So you get a bit more fat loss in by starting EC asap. Also EC metabolic effect improves with time too. The longer you're on it, the better fat loss you get out of it. If it's legal and convenient then there is no harm in using it straight away.

With the green tea capsules, it's just an icing to the cake, so to speak. Taking it fasted will help with getting into the stubborn fat which your body would otherwise not mobilise. Theres other stuff, yohimbine when you're getting into stubborn fat helps to mobilise fat off your moobs/hips/lowerback etc.

Also important to supplement calcium and fish oil (helps positive body recomposition) and when dieting severely since the vitamins and minerals you'd get from a normal diet are missing. This will help avoid performance losses. I use gatorade/berocca preworkout and it helps a lot. Outside training, if you're short on zinc and magnesium it can affect mental state.. feel sluggish etc. Hydration is important too. I supplement with (healthy higher potassium than sodium) salt in my shakes to keep hydration up, important esp when low carbing. Oh and going low carb (~100g a day) is a good idea to get into stubborn bodyfat as well. Theres loads of tricks to it all.

2227
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2016, 10:09:25 am »
Sorry bro just saw your PM. My app is not completed enough for ppl to use. It's like 99% done but the last 1% is the part where you have enough polish to hand over to a user and they can run it without any issues. It's mostly the getting to start part, expecting files to exist, or creating them, etc. I'm just lazy. I will suggest though, instead use myfitnesspal which has a smartphone app and can tie in with a fitbit to add in calorie tracking as well as activity monitoring. Was using that myself over dec and highly recommend it.
Also, dieting sucks.. but it helps to use the right supplements.. if you're in the states you can get bronkaid+caffeine and if you throw in green tea capsules, calcium supplement and some decent amount of fasting  + fasted walking in, you can get very good bodycomp changes very quickly. But yeah that might not be your cup of tea which is fine, just do it will sheer willpower.

2228
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 15, 2015, 12:29:04 am »
I think the correct answer (but seldom followed) is to be always working on self improvement when it comes to form and imbalances and weaknesses. When i start doing TKEs and other band work, eg band resisted glute bridges, my squat form improved, esp stability at the bottom. Just seem to never to keep it up. Training time is limited/valuable and invariably something else takes precedence. I guess you have to be super dilligent and not compromise on it, if you're serious. Also chasing those lofty goals, ive always been chasing them, never got there, but if i had just stopped at least for a while to fix my weaknesses i would probably be a lot closer to the goals. But as always, easier to give this advice than heed it!

2229
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2015, 12:13:42 am »
Quote from: adarqui on December 15, 2015, 12:10:41 am
Life: Haircut

- worst hair cut ever...
- had to ask my dad to attempt to salvage it otherwise i was going to shave my head, he worked some serious magic

lol.. a PR no one ever wants to make. Glad you bounced back from it after your dad did his best surgery to salvage the situation . .haha.

2230
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 15, 2015, 12:12:21 am »
Sorry bout the bad news :( The blue rehbands are the suggested sleeves to get, you can get them easily in australia now, think ironedge stock them. I have held off getting them until im strong enough (for my purpose of strong enough, i guess, 2xbw raw beltless squat, or between 160-180kg). Long term if im doing more squatting, even if it's just maintenance, i will prob use kneesleeves. Better they take a better than my knees! But yeah, in the mean time i would rather make my knees stronger than use sleeves, not sure if that's smart though.

2231
Nutrition & Supplementation / Re: fat loss generic thread
« on: December 13, 2015, 05:44:27 am »
Background: women's appetite is lowest for the 3-4 days right before ovulation. It's due to the big spike in estrogen. This proposes a theory of why that might be the case that effectively comes down to
"Women lose their appetite for other distracting things such as food so that they will have an appetite for another kind of meat."
And by meat I mean penis. In case you weren't clear.

http://www.ncbi.nlm.nih.gov/pubmed/12661507

2232
Nutrition & Supplementation / fat loss generic thread
« on: December 13, 2015, 04:10:43 am »
Came across this quote from Lyle's facebook

Quote
"In the classical Minnesota experiment, young men with a maintenance requirement of 14.6MJ/d were restricted to 6.6 MJ/d for 24 weeks.9 They reached energy balance at the end of the experiment, with 58% of the total energy saving being ascribed to a reduction of activity- induced energy expenditure; of this total energy saving, 40% was due to reduced body weight and 60% was due to reduced physical activity."
Sf the total reduction in energy expenditure, nearly 60% of it was due to less calories burned during exercise of which 40% was due to being lighter and 60% was doing less total activity. That means that most of the adaptive component isn't even in metabolic rate in the first place.
It's changes in energy expenditure during activity, both formal exercise and SPA/NEAT

interesting!!!

2233
Strength, Power, Reactivity, & Speed Discussion / Re: lost weight, got stronger, vertical stayed the same
« on: December 13, 2015, 12:58:46 am »
Quote from: Gary on April 18, 2012, 03:28:32 pm
What really helped me IMMEDIATELY turn my squat strength into a higher vertical was jumping againt band resistance.

Upped my squat, both low bar and high bar over a couple of years. Vertical stayed at 23". Jumped with that gimmicky looking Power Jumper and got to 25" that very day. Got as high as 28" over the next few weeks.

I'm sure you could get the same effect from using minibands.

Ok i def wanna try this at some stage. But i only have a single pair of bands at a given thickness but i'll get a pair and see.

2234
Pics, Videos, & Links / Re: jump videos
« on: December 13, 2015, 12:42:41 am »
Quote from: adarqui on December 12, 2015, 07:42:07 pm
looks fun, lmao

<a href="http://www.youtube.com/watch?v=t_T3Al719W8" target="_blank">http://www.youtube.com/watch?v=t_T3Al719W8</a>

Do you guys remember gary's thread a few years back where he had some contraption which he swore taught his body to jump (gather/collect whatever) better so he was able to finally PR his jump to some important milestone as a result. I wonder if this is similar..

2235
Strength, Power, Reactivity, & Speed Discussion / Re: windmill specific upperbody plyos
« on: December 12, 2015, 11:46:28 pm »
<a href="http://www.youtube.com/watch?v=aCVDgqcKfoc" target="_blank">http://www.youtube.com/watch?v=aCVDgqcKfoc</a>

Watching this vid of Toddday doing medball overhead throws made me think I need to get some video of me throwing. I'm still getting the technique down, my last set last night was actually my best one yet .. ball went further and it felt better on the release. However i didn't video that set only the one before it. But i would like to have a way to measure improvements. So need to find a way to track distance thrown. I will see if i can find a way. Failign that, i need to get myself one of those clickers..


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