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Thanks

i seriously doubt I would have broken 11 seconds

very surprised by this workout....


09/17/2012

BW = 162
Soreness = Biceps, quads a little, hamstrings a little

S1: 300 jump rope turns x 8 sets
S1: 60 lb db shrugs @ 8 x 10-15

SSBAR deep squat: 75 @ 3x10, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5 <-- should have stayed here or hit 195, not go for 205
SSBAR parallel squat: 205 x 5
SSBAR deep pause squats: 75 lb @ 1 x 10 with ~5 sec pause

DB single arm opposite leg stepups: 30 lb @ 3 x 15

SSBAR calve raises: 75 lb @ 3 x 30



going for 205 was dumb.. i still got it but i should have stopped at 195.. below parallel on everything except for the 205.

felt very strong...... also, jump rope was surprising.. i barely messed up and speed was great..

i dont think we give ourselves enough credit for how hard we've worked over the years.. can take 1 year off and just dive right back in wtf.


peace

 

Wow that is crazy  

Keep it up and you might be able to hit head on rim sooner than you think

i would rate the workout in terms of how well it went, did i do what i wanted to do, circumstances, all factors involved can how well a workout goes.

it would be rated as a good workout or average or poor.

An Article with Video from Asafa Powell's Camp, where his coach discusses training and preparation.

http://www.elitetrack.com/blogs/details/4072/

 

I think that in order to start plyo and i mean the intense stuff like bounding, depth drops you would need to squat at an adequate amount about +2x BW because without that they can place a lot of stress on your joints and shin from bounding.

This is what i have decided to do, increase my squat to 2.4xBW but the problem is how can you increase your squat as over time your bodyweight goes up?

wow what an ending.. wtf happened.. total domination the entire fight then sergio slips up and gets wrecked.. im surprised he lasted that 12th round.. that could have been stopped.. amazing..

sergio outpunched chavez jr by 600+... what a freak.. but learn how to put your hands up when you're tiring wtf.

  WTF, i wanted a KO but sergio was winning all the rounds what was wrong with julio at the first few rounds let him taking shots.

Man sergio was in control all the way until the last round .. (Deep Breath & Sigh of relief) ... When Julio realized the urgency to win he came close and saw, actually didn't saw just threw shots hoping to get one, which a hook got him on the body, i didn't think it was hard, martinez lost balance and fell on the ropes and did you see julio cesar chavez saw him on the ropes and took no time in hitting his jaw every minute try to break his jaw completely and when he was on the floor i just gasped.

i was urging martinez to get up, because of all the won rounds and has to make it through. Then he got up ready to fight.. my heart was beating faster... knowing julio is coming fast with wide shots to knock him out again and was looking at the time hoping it would reach zero before martinez falls again.

But look at martinez once he was knocked out he didn't try avoid him he was trying to get in there to give some shots.

It would have been history repeated itself for chavez for winning in the last round like his father, it would have been a good way to win, but unfortunately it didn't close, but not close enough. lol

Then i was relaxed cause i knew he had won..i was just hoping there is not another controversy giving the score julio like they did with pacquaio.

Definitely a fight of the year contender.

Very well done for martinez, 

Martinez got his title and julio, well...

46 - 1 - 1 Draw - 32 KO

I have respect for chavez after the fight, didn't look much of a threat in the beginning just towards the end, he was good but Martinez was just spectacular and fast especially at 37.

honestly even drinking whey post workout barely has benefits as opposed to just getting in enough protein throughout the day anyway. whey digests fast... on an empty stomach. If you're trying to build muscle and you're on an empty stomach, you're doing it wrong! So don't worry so much about post workout shakes, worry more about overall consumption of protein 

Because i am a hard gainer and can't get near enough to more than 3 meals a day and have never taken a protein shake have started as my protein in take a day is not high enough.

as i am doing hypertrophy, i will be eating 3 meals a day and eating hand full of nuts in between and i will drink milk or milkshake before i start a workout, maybe.

I won't be taking whey on an empty stomach.

lmfao, he seriously wants to be a dinosaur. Doing the deadlift with 2 fingers  .

But MAN  he eats a lot, now i know how much a less than big built guy eats 6000+ calories and that is take away food.

lol at sniffing creatine, or is it?