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Messages - vag

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2446
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 15, 2014, 01:47:19 pm »
Well said, good topic!
I guess it is indeed depending on the individual and the current 'mood'. Because, theoretically, since you are doing RDLs for hamstrings, losing even 5kg or 2 reps of hamstring work because of grip is bad. But then we want to improve the grip too. So it comes down to pure individual feel. In my case, a few months ago i PRed at 12x100kg. So since my grip was good for that so recent, i set 100kg as the 'limit' to use straps.

2447
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: September 15, 2014, 04:21:22 am »
WTF, your ankles are constantly sprained!!!
Maybe you should use some extra protection for them? Like an ankle sleeve, not the bulky ones with the straps, i have this one and it is not bulky or restrictive:
<a href="http://www.youtube.com/watch?v=Rf8q5aCFqSw" target="_blank">http://www.youtube.com/watch?v=Rf8q5aCFqSw</a>

Heal well!

Lance has not been online since June 2013, there is also no info regarding his whereabouts :(

2448
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 15, 2014, 04:14:40 am »
Yup, you told me again. I deliberately don't buy them, at least not yet, i think the load is too light to bother, i want to improve my grip too. If/when i am high-repping above 100kg, then i can say 'ok, grip cant get much stronger, get the damn straps to serve your hamstrings better'. Tnx.

2449
Basketball / Re: FIBA BASKETBALL WORLD CUP - SPAIN 2014
« on: September 15, 2014, 04:06:11 am »
You gotta love how simplified, yet effective USAs game was. Was a real pleasure watching them.
Most impressive tournament win after the original dream team imho.

2450
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 14, 2014, 01:06:43 pm »
13 September 2014

Bodyweight@session : ~82kg , gym BW lowest of the last 5 years or so
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #6

ROMANIAN DEADLIFT:
8@82,5kg ( +2,5kg )
8@82,5kg ( +2,5kg )
8@82,5kg ( +2,5kg )
-Limiting factor=grip again. Better but still legs RDL potential way ahead of grip.

BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg

CHINUPS:
10@BW
10@BW
8@BW
7@BW
-Same reps with last week. Forearms gave up on me, back was good for more, weird.

DIPS:
10@BW
10@BW
9@BW ( +1 rep )
9@BW ( +2 reps )
-Nice.

LEG PRESS CALF 'RAISE':
10@180kg
10@200kg ( +20kg )
10@230kg ( +50kg )
-507 lbs at top set, come at me bros! 8)
 

2451
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 13, 2014, 05:58:26 am »
I'm gonna up-vote this post, because i agree with everything
Just gotta crarify a few things:
-My main goal now is not to recomp, but to stabilize at that weight. Ive lost too much ( a bit more than 10kg ) so i want to stay steady for a while. Get a good feel of that weight, also the wardrobe thing. All pants are now not wearable without belt, which moved a hole up too. Achieving a recomp while stabilizing would be ideal so that's what i am doing that daily bulk-cut thing.
-I have been cutting more or less for 7 months now. I am a bit tired of that. I like the bulking days.
-You gotta factor my age in the planning, to try to cut to 8% like you before bulking again is great in the papers, but come back in 15 years and retry it and tell me what happens ;)
-The weekly caloric balance is still negative. According to the calcs, my sedentary BMR is around 1900, TDEE is 2500 in gym days and 2900 in cardio/bball days. I am eating 3000 in gym days , 2000 in cardio days. So although i am +500 ( +20% ) on gym days, on a weekly basis i am about 2000 down ( 10% ), plus the extra fat loss from all that cardio. And that's shown from the continued weight and fat loss too.
:lololol:

Such overalanyze, very posts, wow.

2452
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 13, 2014, 04:13:51 am »
Body composition measurements:

Net morning weight : 81.2kg / 179lbs ,  :wowthatwasnutswtf:
Waist : 85.25cm / 33.56'' , lifetime :personal-record:

Online bodyfat estimation : 14.6% , lifetime :personal-record:
BI scale bodyfat estimation : 14.2% , 0.1% higher here, oops!
AVERAGE bodyfat estimation : 14.4% , lifetime  :personal-record:

Previous:
Quote from: vag on September 06, 2014, 07:08:34 am
Net morning weight : 81.4kg / 179.45lbs , below 180lbs, WORD!  :wowthatwasnutswtf:
Waist : 85.5cm / 33.66'' , all time lowest measurement ,   :personal-record:

Online bodyfat estimation : 14.8% , ties previous week's lifetime :personal-record:
BI scale bodyfat estimation : 14.1% , huge lifetime  :personal-record:
AVERAGE bodyfat estimation : 14.45% , lifetime  :personal-record:

The 'curses' of raptor and entropy seem to be working, i am still losing weight despite the 3K+ eating on gym days.
I am leaning too so i'll take it.

#reversehypetytrophy
#athleticanorexia
#adarqwouldbeproud
#FMLiamshrinking
#scrawnykid

2453
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 12, 2014, 03:17:52 pm »
Quote from: entropy on September 12, 2014, 10:25:16 am
If you think 83 feels good wait til you try 73kg. You'll be flying :) So easy on the joints too, haha. #lightweightbrotherhood

Hahaha, i heard that coming miles away! :D
I'll tell you what, i am not changing my plan, i am still bulking 3 days a week ( gym days ) and cutting the other four.
I am supposed to stabilize, but if what i am doing leads to further weight loss, so be it.
Also, i am not even close to regular condition yet, i am recovering and adapting from de-trained, still get very sore after each workout etc. Have not even discovered what it feels like to be light AND peaked.
Let's see...


12 September 2014

Bodyweight@session : n/a
Soreness : quads, glutes and hamstrings again, combined DOMS from squatting and tightness from basketball. hell!
Injuries/aches : none

Conditioning & recovery workout.

1 mile ( 1.6km ) jog.
11 minutes, ~8,7kmh / 6m:52s per km
Not bad, i was not even trying. Still, was 30 seconds faster tham last time i went like that ( end of July ).

5 minutes rest

Tempo runs:
10x100m @ 70%
-About 20 seconds run - 1 minute rest.

Nice and easy. Good bloodflow, good cardio work.

2454
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 11, 2014, 01:09:37 pm »
11 September 2014

Bodyweight@session : n/a
Soreness : quads, glutes and hamstrings
Injuries/aches : none

1.5 hours full court basketball.
Extremely improved endurance. Good breaths all the way, also much much faster.
Jumps felt good too, very light on my feet and bouncy. No 10' jumps but i did a few jumps at a lower rim at the end, not sure how high it is, looks between 9'8'' and 9'10''. Last year i could get mid palm or base of palm at best, now i was getting wrist. Good shit.
Finally, i did not feel as weak as i would expect compared to when being around 90kg. I could push people around more or less the same.
So it looks like the weight loss has only positive effects on my game. No shit captain obvious, you just reinvented the wheel!

2455
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 11, 2014, 12:59:18 pm »
Agree with raptor.
The basket perspective is screwed. It looks like the base and the rim are both at the bar plane, which is impossible.
But if you use only the rim for reference, supposing the front of the rim is exactly at the bar plane, then it is pretty accurately set.

2456
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 11, 2014, 03:53:36 am »
10 September 2014

Bodyweight@session : ~83kg
Soreness : mild soreness at chest, lats, shoulders, forearms, quads, glutes, hamstrings, calves.
Injuries/aches : none

GPP PHASE - Workout #5

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@92,5kg ( +2,5 kg )
-Nice. Not 3RM again but getting closer. Hope i can keep adding 2,5kg every week, will have me at all time PR at the end of GPP which will be awesome.

DUMBBELL NEUTRAL GRIP SEATED OHP:
12@14kg each hand
12@14kg each hand
12@14kg each hand ( +2 reps )
-Should have used 16s.

DUMBBELL CURL:
12 each hand @ 14kg
12 each hand @ 14kg ( +2 reps )
12 each hand @ 14kg ( +2 kg )
-Nice.

TRICEPS ROPE PUSHDOWN:
12@20kg
12@20kg ( +2,5 kg )
12@20kg ( +2,5 kg )
-Nice.

SEATED WEIGHTED CRUNCHES MACHINE:
15@90 lbs
15@90 lbs

ABS COASTER MACHINE:
15@BW
15@BW

Still catching up, getting noob gains and DOMS at everything etc. Fun times.

2457
Basketball / Re: FIBA BASKETBALL WORLD CUP - SPAIN 2014
« on: September 10, 2014, 04:22:29 am »
<a href="http://www.youtube.com/watch?v=pbDdY9ZOlfw" target="_blank">http://www.youtube.com/watch?v=pbDdY9ZOlfw</a>

That was impressive!
USA's full court press is scary, so is the transition.

2458
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 09, 2014, 03:18:34 pm »
9 September 2014

Bodyweight@session : forgot to check
Soreness : glutes, hamstrings, chest, lats, arms sore ( low, 2/5 ) , quads tight
Injuries/aches : none

1 to 1.5 hours of bball practice.
Again it went like :
-About 45 minutes of shooting around and layups, medium to low intensity.
-2 sets of 3 reps 100% intensity layups and running&dribbling , ~2 minutes per rep , ~2 minutes between reps, ~5 minutes between sets.

2459
Football / Ray Rice cut by Ravens and suspended by NFL after video of him punching his wife
« on: September 09, 2014, 05:29:17 am »
http://www.vox.com/2014/9/8/6122629/ray-rice-wife-video

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

Even White House made a statement?!?!?
http://www.sbnation.com/nfl/2014/9/8/6124621/ray-rice-video-white-house-statement


2460
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 09, 2014, 04:50:53 am »
^^^You bet! Now let's get some absolute!  :trollface:

8 September 2014

Bodyweight@session : ~83.5kg , finally , a small bounce up
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #4

HIGH BAR PAUSED FULL SQUAT:
10@70kg ( +10 kg )
10@70kg ( +5 kg )
10@70kg ( +10 kg )
10@70kg ( -5 kg ) , ( +3 reps )
-Brutal! Should have picked a lighter starting load. Still got all reps in good form, but it was a torture.

PAUSED BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg ( +2 reps )
-Much better control than last time. Upping.

PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Better control here too.

STANDING CALF RAISE MACHINE:
15@65kg ( +5 kg )
15@65kg ( +5 kg )
15@65kg ( +5 kg )
-Light weight. Gonna do 70kg next time and then switch to paused.

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