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Messages - seifullaah73

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2956
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 23, 2012, 07:42:38 pm »
Quote from: Raptor on October 23, 2012, 06:11:32 pm
<a href="http://www.youtube.com/watch?v=-3LvYsFr9mk" target="_blank">http://www.youtube.com/watch?v=-3LvYsFr9mk</a>

That guy has crazy hops, man!
Also liking the little handling section.  :headbang:

2957
Pics, Videos, & Links / Re: beast
« on: October 23, 2012, 07:32:45 pm »
Quote from: LBSS on October 23, 2012, 03:37:18 pm
Quote from: seifullaah73 on October 20, 2012, 06:54:39 pm
A New NFL Record 67-Yard Field Kick


 :headbang:

not NFL. that was a high school kid. nfl record is 62 or 63 yards, i forget.

makes it even more beastly, IMO.

what i was trying to say was a high school kid broke the nfl record and i was assuming maybe that is the new nfl record
my mistake.


2958
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 23, 2012, 10:27:03 am »
Also i don't see an emoticon for laughing, lol or lmfao

2959
ADARQ & LanceSTS - Q&A / Re: Some Training Questions
« on: October 22, 2012, 08:01:09 pm »
Quote from: LanceSTS on October 22, 2012, 05:20:24 pm

  You need to stop worrying about intensities, phases, hypertrophy, no hypertrophy, etc. and simply lift weights in a progressive manner.  Every one of your questions is an overcomplicated mess that shouldnt even be a problem at the level youre at.  Lift, sprint, add weight to the bar, repeat.   Eat well and have fun with it, quit making it so damn complicated.

So i will forget about the intensity thing, just do squats twice a week and will try to hit 6-8 reps @75%, if i can hit those reps i will add 5 kg to the bar the next week, if not stick with it until i can hit those reps. Sprint 3 times a week i.e. hill sprints, long sprints and technical sprints.

I was recently studying about nutrition how much i should be eating, will take that into account as well.

thanks for advice
 :highfive:

2960
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: October 22, 2012, 07:39:25 am »
Quote from: vag on October 20, 2012, 07:17:31 am
20 October 2012

So i did RDLs again , second time using Lance's cues. Felt right this time but watching the video i am confused:

<a href="http://www.youtube.com/watch?v=4aKH9_lYMx0" target="_blank">http://www.youtube.com/watch?v=4aKH9_lYMx0</a>

Is that a correct RDL?
Is it a straight leg DL?
Is it a snatch grip DL?
Is it some kind of wrong mixture of all of the above???

nice one, but i'm confused on one, thing, lance said to bend your knees at the start position, but your knees are straight, at the start.

thanks

2961
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 22, 2012, 06:32:25 am »
Date: 21/10/12

BW: 139 lbs
CNS: 8/10

Soreness: shins, very little pain on my legs suprisingly.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  2 x 4 x 150m sprint 80% intensity, 40s rest between reps except last/ 4 mins between sets.
     1) 23s, 24s, 25s, 26s (extra rep)
     2) 25s, 27s, 28s
 
  Squats 2 x 7-8 x 45kg
  Calf Raises 3 x 8 x 45kg
  RDL 2 x 7-8 x 45kg
  Pull Ups 5, 3, 3 (had to force last reps for last 2 sets)
  Dips 12, 10, 10

Stretches:
  Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
I started workout late at 10am, need to start around 8am, i wanted to sprint on the usual grass, but every time it lets me down, yesterday i ran 150m the grass was soo wet and the muddy was very slippery everytime i ran i felt my back leg slip before coming under my hips and in front, it was slippery, not enough to slip, but enough to reduce the friction when my feet contact the ground  :pissed:. So had to do on road/ sidewalk, which not suprisingly caused me to have painful shins. After that went back home, get ready for gym and got to gym 30min walk, did my workout, still don't feel my rdl is right, i think i should keep my knees straight first but when bring hip back, should bend knees when bringing hip back not too much bend 2-3 inches. The pull ups sucked as always, but forced the last 2 sets to 3. I changed them to 3 sets, because i just don't understand how i can do them differently at different intensities except do more reps on higher intensity days. Dips is one thing i can do a lot of last rep i was struggling near the top of last set, 10th rep, but since i reached the top regardless of locking my elbows, i counted it as 10 reps.

Workout Rating: 6/10

2962
ADARQ & LanceSTS - Q&A / Some Training Questions
« on: October 22, 2012, 06:18:54 am »
Hey

I am on a current workout, which i do low intensity weight workout on friday and moderate intensity workout on sunday.

Friday
5x10x50%rm squat, use same weight for calf raises, rdls
3 sets bw pullups, which i am stuck on getting 5 reps followed by 2 sets of 2-3 reps.
3 sets dips

saturday
2x6-7x75%rm squat, use same weight for calf raises, rdls
3 sets bw pull ups and dips.

I have been adding 5kg to the bar everyweek, when i am able to complete my reps previously.

I eat 4 times a day, i live in a student accommodation and have been taking 2 scoops of whey protein after workouts.
i also do endurance runs on other days when not in the club, i do hill sprints and 150-200m sprints 80% intensity

Now since i have been adding 5kg to my low and moderate intensity workouts i feel i am getting close to my 1rm, which will be next week when i do 50kg maybe be able  to get 5 reps with struggle.

this will make my moderate workout turn to a high intensity workout because i am lifting my 1rm and then eventually my low intensity will catch up and reach my 1rm.

Then i will be stuck at a weight, what do you recommend i do, i am skinny guy, was advised not to do hypertrophy as i want to sprint faster but i also want to jump higher as well.

any suggestions, changes, any mistakes i am making?

thanks


2963
Progress Journals & Experimental Routines / Re: chasing athleticism -- end of cut summary
« on: October 22, 2012, 05:54:58 am »
Quote from: entropy on October 22, 2012, 12:58:31 am

Cutting from 5th July
BW=78.75kg / 173.834 lb

GOAL ACHIEVED!

Start: 86-87kg (~190lb), >20% bodyfat
End: 79kg (~174lb) <15% bodyfat

All in all, im happy with the results. Have got a lot leaner and lighter and i suspect i'm only a few kilos away from being at an athletic bodyfat level (~12%).

After this 2 week maintenance break, i will have time for another 6 weeks of cutting - which should permit getting to 10% mid dec.

I will post regular bodyweight updates to keep myself honest and don't let my bodyweight drift up while on the maintenance break. Feel free to yell at me if i start slipping!

I want to test my vertical and sprint time while fresh now that i'm lighter and finished cutting. May do it today but i've got a lot of work to do over the next coupla days. Sigh, we'll see if I can finish up and take an hour or two to drive down to the gym to jump. If weather permits i'll sprint today though. Failing that i'll just do it later towards the end of the week, even if I'm a bit more fatigued then. I expect to gain some rebound bodyweight after doing a carb reload though, cos i'm fairly glycogen deprived i suspect, but we'll see what happens on the scale over the next coupla daysd following the refeed (sometime today).

Success! Great work man.  :headbang:
I really like the chart you use on your log, really helpful.

2964
Boxing / Re: randall bailey vs devon alexander - plus others
« on: October 21, 2012, 07:24:27 pm »
I was excited about the garcia vs morales 2 fight, i was looking around accidentally came to a place where they just threw the answer at me, it said garcia knocked out by morales, i was happy, woo hoo.

as i watched in morales got ko'd and then the ring corner came and that's it it was over, wtf.

Paulie malignaggi fight was good as well, but the other guy was powerful and it was a close fight.

devon alexander vs bailey, yawn, at the beginning bailey just waiting with the right he got he 4 times good, but devon took it in, other than that it was slow, funny people were booing, not very exciting fight.

All in all it was not as good as i anticipated it to be.

peace

2965
Football / 67 Yard Field Goal - WR
« on: October 20, 2012, 06:56:51 pm »
A New NFL World Record made by kid during a high school game.

Video:
<a href="http://www.youtube.com/watch?v=eLwmOU7exlA" target="_blank">http://www.youtube.com/watch?v=eLwmOU7exlA</a>

News:
http://uk.eurosport.yahoo.com/blogs/world-of-sport/schoolboy-makes-amazing-67-yard-field-goal-two-103430093.html

peace

2966
Pics, Videos, & Links / Re: beast
« on: October 20, 2012, 06:54:39 pm »
A New NFL Record 67-Yard Field Kick

<a href="http://www.youtube.com/watch?v=eLwmOU7exlA" target="_blank">http://www.youtube.com/watch?v=eLwmOU7exlA</a>

 :headbang:

2967
Boxing / Re: randall bailey vs devon alexander - plus others
« on: October 20, 2012, 06:12:25 pm »
Quote from: adarqui on October 20, 2012, 04:12:47 pm
good fights tonight on showtime boxing..

http://www.youtube.com/watch?v=aoEHQe2WCuY

i dont get why moralles is getting a rematch with garcia though?? odd.. first fight was good but it was obvious that garcia's youth/athleticism/speed was just too for moralles.

bailey/devon is going to be sick. i think devon is going to win tho.

garcia, devon, and kid chocolate = win.

They say that morales gave them opportunity and they want to repay favour. Morales said he had a bladder surgery, which put off his training and therefore he came heavy on the scales, that's why he was not the same he was when he was younger?, maybe.

Devon alexander is good, but if he gets caught by bailey's punch, he will go down, i hope morales wins, because he was winning the first few rounds, only later on the round he tired more quickly and therefore starting losing.

who's kid chocolate?

definitely going to be a good night of boxing.

2968
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 20, 2012, 12:53:22 pm »
Date: 20/10/12

BW: n/a
CNS: 7/10

Soreness:
  arms and legs a little sore lower was a little sore

Warm Up:
  light jog
 
Workout:
  Speed Runs 400m (last 200m increased intensity) x 3 (about 1-2 min recovery)
  1 Mile walk carrying approx 15kg in each hand (shopping bags lol) 3 bags in each hand
  30kg rucksack walk for 5-10 mins
  30kg rucksack squats and lunges
  30kg rucksack up stair walks
   
Cool Down:
  relax

Stretches:
  arms
  neck
  back
 
Comment:
All the exercise i did above was on my way shopping and back, i was doing fast jog, then initially run until i reach a goal i have in mind, stop walk for 1-2 min rest, start running again and rest and last run all the way to the supermarket. When i arrived hard to breath, chest a bit paining, but liked the endurance run.  :headbang:
Finished shopping 15kg shopping in each hand; real boss like. I would place it on my forearm, walk then place on my wrist and then hold it and i would alternate this way. On the way a bag broke, which had tins so placed it in the other bags, after some time bag ripped with tins falling through so i placed the tins, in the broken bag and placed that broken bag on one of the bags which was already full, so the handle of the bag i am overfilling was stretching; these were normal plastic carrier bags you would get from tesco, so that overpiled bag has taken a rectangular shape because of all the tins. On the way bag breaks with 6 pint gallons of milk so i hold them with the bag contain 5 ltr oil. using the handle the milk gallons have. so i am carrying 1 big rectangular shaped bag, with a string like handle, and the other hand is a bag containing a 5 litre oil as well as holding the 2 6 pints of milk.
We arrived on campus and decided to go the laundry, which was closer, as we had our dufflebag, i thinks that's what you call it, i put all my shopping in there) lifted in on my shoulder and went home, did some squats on the way as well as lunges, it was 2pm weekend so not much people around as uni is closed. Got home unpacked, phew.

So a good workout for the day especially endurance wise on a non workout day, lower back was a little sore when carrying the bags.

:wowthatwasnutswtf:

2969
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2012, 06:42:02 pm »
Quote from: Raptor on October 19, 2012, 06:25:10 pm
Quote from: seifullaah73 on October 19, 2012, 05:07:32 pm
Quote from: Raptor on October 19, 2012, 03:52:50 pm
Quote from: seifullaah73 on October 19, 2012, 03:00:16 pm
Quote from: TheSituation on October 19, 2012, 02:32:40 pm
That's how you're supposed to do pulls, but you should still wrap your thumb around unless you want to do a hook grip.

Ok, so i was gripping right, just need to get my thumb wrapped around it, ok will try that.

how do you solve the problem of gripping, if it is too heavy, my grip won't last for long and just slip off my fingers, how do i overcome losing grip of the bar no matter how heavy the bar gets?

thanks

Overtaking me in trolling?! Now that's a thing I won't allow to happen!

How can a student overtake his teacher (in trolling)  :P
but i'm serious, how do you not lose grip, when the bar gets heavier?
this is the last question on this topic.

I swear you ask a ton of stuff that's just obvious... like "how do you perform a RDL". That's like saying "how do you perform a squat or bench press".

And then "what do you do not to lose the bar"?

Hm... now what could we do...

Forget it, i'll find a way.

2970
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 19, 2012, 05:39:39 pm »
Date: 19/10/12

BW: 136.5 lbs
CNS: 7/10

Soreness: leg's little sore, but feel quite dead.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 5 x 10 x 35kg
  Calf Raises 5 x 10 x 35kg
  RDL 5 x 10 x 35kg
  Pull ups 5, 2, 2  :uhhhfacepalm:
  Dips 10,10,10

Cool Down:
  30 min walk back to uni

Stretches:
  Cool down overall body stretches
 
Comment:
Since it's friday, it was the busiest day, i woke up at 6 am, ate only cereal and cheese toast and left for the gym at 7:40am, because i do stretches at home. Got to work, RDL's starting to get heavy, so can feel that my grip is losing. Then had to finish before 10am, so i can walk back in time for my lectures, finished gym at 9:40am, had to go back, we had ran out of milk, so had to buy that, go home ,get changed quickly and go to lectures, which i arrive at 10:15, so was late, didn't miss that much. So will have to re-evaluate.

Since it was a low intensity session, i decided to do squats fast, instead of slowly. I use these step boxes for calf raises, which is useful because if i lose concentration i about to lose balance in the middle of the calf raise i my heels go all the way down and can touch the floor or i step back and step back on and carry on.

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