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Messages - Coges

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2476
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 23, 2015, 05:48:18 pm »
Stretching-

My feet and calves have been a continuing issue with local and referred pain leading up to my knees and hips.
I have found a great, albeit temporary solution in rolling my feet on a golf ball followed by this stretch

<a href="http://www.youtube.com/watch?v=m4xX2DnEpvw" target="_blank">http://www.youtube.com/watch?v=m4xX2DnEpvw</a>

Main thing with this stretch is to keep the feet contacted at the ball and heel points throughout the stretch. I can't sit right back in this one and it hurts like a mofo but the effect is immediate.

2477
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 23, 2015, 05:09:57 pm »
23/02/15

Total Cals- 4,628 (got a bit carried away here)
(P-235, C-403, F-197)

Trained with a mate at his place. First time ever training together so I just followed his program and did whatever he did including weights and reps.

Deadlift-
Warm up
75 x 10, 10

Pull ups-
2 x 10 (using band)

One arm Rows
20kg x 10, 10

BB Curls-
20 x 10, 12

Not entirely what I would have done but it was nice to catch up and train with someone else for a change.

2478
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 22, 2015, 06:49:43 pm »
22/02/15

Total Cals- 2,660
(218g P, 308g C, 70g F)

Squat-
bar x 5
60 x 5
80 x 5
100 x 2
105 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
65 x 5, 5, 5

Ring Dips-
bw x 6, 6, 6, 6


2479
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 22, 2015, 06:47:16 pm »
20/02/15

Total Cals = 2,411

Wide Grip RDL-
60 x 5, 5

Deadlift-
100 x 5
120 x 2
140 x 5

21/02/15

Rest Day
Total Cals- ???
Had some beers, donuts and choc chip hot cross buns.


2480
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 19, 2015, 06:43:41 pm »
19/02/15

BW- 90kg
Total Cals- 3,414

Hang PC-
bar x 5
40 x 5

PC + Jerk
60 x 3, 3
70 x 1

PC
80 x 1
90 x 1

Body feels like a piece of shit at the moment. Left shoulder/upper trap, feet, calves, right hip/groin, both knees, ankles, upper back (thoracic area). All over general fuckedupedness.
Making it a priority right now to get this sorted. Will have to be doing some daily/twice daily shit to get it back in order. I'll update on what I'm doing for what specific area and not any improvements along the way jic anyone else is interested.

2481
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 18, 2015, 05:55:01 pm »
18/02/15

Rest Day
Total Cals- 2,003

2482
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 18, 2015, 01:07:14 am »
Quote from: maxent on February 18, 2015, 12:13:41 am
Well it's a week later and i'm due for an injury update. I kinda had a rough first 48hrs, which probably made things much worse but we was working on a deadline and had to spend quite a bit of time on my feet sans crutches. I did eventually get crutches though which I used for 2 or so days. Right now my ankle is all kinds of messed up but soreness has halved - xrays were clear for the most part, no fractures, just a probable tear of ligaments.

 I prob have another 5-7wks ahead before recovery. I'm going to try lift today though - will do weighted chinups, bench press and if I can, some OHP. Will also test the waters with deadlifts but obviously I can't squat. Fucking sucks. It took me ages to string together months of squatting to the point where I was making good progress but now will have to start over again. But lets see what happens with deadlifts at least.

That is some shit news. Sorry to hear that.
Good luck with the recovery mate.

2483
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 17, 2015, 10:09:41 pm »
17/02/15

Total Cals- 2,649

Hang High Pull-
bar x 5
40 x 5
High Pull-
60 x 5
60 x 5
Panda Pull-
80 x 3
80 x 4 (straps)

Parallel Bent Row-
40 x 8
60 x 8, 8, 8

Pull Ups (bar)-
10 x 3 (30 reps total)

High and panda pulls felt really good. Technique was definitely a lot better than the last time I did them. Looking forward to working up in weight with these.

2484
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 16, 2015, 06:24:50 pm »
16/02/15

Rest Day
Total cals- 1,976

2485
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 15, 2015, 07:18:43 pm »
15/02/15
Total Cals- 2,239


Squat-
bar x 5
60 x 5
80 x 5
90 x 5
102.5 x 5

Ring Dips-
bw x 6, 6, 6, 5, 4

Incline Bench (fat gripz)-
40 x 5
50 x 5
60 x 5
62.5 x 5
50 x 6, 5

Done.

Squats felt solid. Still tinkering with form but this is the best they've felt in a while. That also could be because it's 102.5 and not 115 or 120. Will find out soon enough.

Body feels like it's going through a recomp though. I've been averaging around 2,000 cals a day and am still 90-91kgs but have definitely lost bodyfat. Going to keep at it for the next 2-3 weeks and then get back on the food and get my lifts up again.

2486
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 12, 2015, 05:25:32 pm »
12/02/2015

BW- 91kg


Wide Grip RDL-
60 x 5, 5

Deadlift-
100 x 5
125 x 3
150 x 1
140 x 3

Barbell Rows-
40 x 6
60 x 6, 6, 6

Pull Ups-
10 sets of 3

2487
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 11, 2015, 07:52:08 pm »
11/02/15

Hang PC-
bar x 5
40 x 5
Power Clean-
60 x 5 - FS x 5 on last PC rep
80 x 1- FS x 5
90 x 1- FS x 5

OHP (fat gripz)-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
15 x 10, 10, 10

Floor press felt pretty good with left shoulder. Dropped the weight a little and will build back up slowly. Ran out of time again though. Had planned on plate raises and some hill sprints. Really need to get this timing this sorted out so I can get the full benefit out of my training.

2488
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 11, 2015, 07:45:58 pm »
No good on the ankle mate. Get it checked and fingers crossed no major damage.

2489
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 09, 2015, 05:22:55 pm »
Ball game last night. Felt pretty damn good even though I am still totally unfit. I absolutely monstered everything in the paint. Had 21 points, 27 rebounds and 3 blocks. The other team lacked some height and their tallest 2 players were 6'2-3 which made it a little easier but I can feel some touch coming back. Probably missed 5-6 easy shots too which is always a bitch when you're staring at 30+ points.
Had a dunk opportunity too which I blew. Fast break and there's me and a short guy (5'9ish) who has decent hops. He backs off to the other side of the court so I can see he's going to challenge me. As I went up he came at me. I had plenty of height (probably the highest I have jumped in some time) but the ball slipped out of my hands. Would have loved to have dunked on him. Next time though.

2490
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 08, 2015, 07:19:16 pm »
08/02/15

High Pull (hang)-
bar x 5
40 x 5
60 x 5 (floor)
Panda Pull-
60 x 5
80 x 3

Pull Ups (Bar)-
bw x 5, 5, 3, 3, 3

Ran out of time today so had to get a quick one in. Pull up performance is absolutely woeful. Forearms blew up on me which was interesting. I usually do them on rings and decided to go with the bar at the top of the rack. Thought it would have been a bit easier but obviously the bar is thicker than my rings. Will give it a few more weeks to see how I go.

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