Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - vag

Pages: 1 ... 225 226 [227] 228 229 ... 341
3391
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 01, 2012, 10:11:25 am »
^Thanks , that covers this part of my query:

Quote from: vag on November 01, 2012, 09:18:06 am
Is my approach valid? Would it be better if i took an approach of first plain cut and then plain bulk, or it wouldn't really make a difference?

But if i wanted to take the other way and attempt a recomposition staying at the same weight , would the way i set it up be correct?
Or there does not really exist such a thing as a steady-weight recomposition?
I am insisting because I pulled that mixed bulk/cut plan right out of my ass so i need to know if it has any proven/studied base or i should dump it and go typical bulk/cut cycles.

3392
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 01, 2012, 09:18:06 am »
I would like some feedback/thoughts/objections about my current diet plan:

- I am following a mixed approach, cutting on non-lifting days and bulking on lifting days.
- The ammount of surplus/shortfall for bulk/cut respectively is 500kcals.
- Goal of curent plan is to achieve a recomposition. Starting status was ~194lbs / 17% bodyfat. I want to maintain ( or possibly increase ) my current LBM ( hence the bulk on lifting days ), but also lose some fat ( hence the cut on other days ). I lift 3*week so it's 3 bulking-4 cutting days weekly.

Is my approach valid? Would it be better if i took an approach of first plain cut and then plain bulk, or it wouldn't really make a difference?
Supposing current approach is correct , is the 500kcals a reasonable quantity for bulking surplus/cutting shortfall or should i increase/decrease any of them?

Thanks.

3393
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 31, 2012, 04:04:45 pm »
31 October 2012

Bodyweight@session : ~196.5  :o
Soreness : none
Injuries/aches : none?

3x5 based template - workout #43

SINGLE LEG EXTENSIONS:
15@25 lbs each leg
15@25 lbs each leg
15@25 lbs each leg
15@25 lbs each leg
-Nice , tempo was 3:1:3

BICEPS EZ-BAR CURLS:
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
-Haven't done biceps the last 20 days so took a step back. Strong, perfect control and form.

TRICEPS PUSHDOWNS:
10@66 lbs ( same )
10@66 lbs ( same )
10@66 lbs ( same )
10@66 lbs ( same )
-Was planning to deload 5,5 lbs here too but felt too strong. Perfect control and form here too.

-Long IT band foam rolling.
-Lower body stretching.

Diet analysis:
Expenditure : ~2200kcals
Income : ~2000 kcals
I have one meal left, will eat another ~500 to make a smaller bulk of ~300 today.
Goal : achieved.

Also did a few bodyweight squats wearing the PowerPerfect II's:


3394
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 31, 2012, 12:54:01 pm »
Well played kind sir , well played !  :trolldance:  :lololol:

3395
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 31, 2012, 12:43:39 pm »
I like the front squat myself ( although i cant get it right , maybe now with lifting shoes ) , and i've also read that you get the form right ( which is the main problem ) its more 'functional' than back squat.
Having said that, the compare videos are terribly biased, you can't compare a submax 5-reps 200kg raw front squat with powerlifting meet sutied 350+ kg back squats.
Any day's video of your FS vs BS would be convincing and unbiased enough! ;)

3396
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 31, 2012, 09:27:25 am »
Yeah , why on earth would you remember that there was an extended discussion in here about exactly the same issue, after a question from a guy named...... raptor!!!!!!

http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722


:gtfo:

3397
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 31, 2012, 07:09:41 am »
Quote from: Raptor on October 31, 2012, 06:44:21 am
Are the lifting shoes those "blue ones" that you can also find on eastbay?

:uhhhfacepalm:

3398
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 31, 2012, 05:09:48 am »
Quote from: LBSS on October 30, 2012, 03:30:18 pm
it'll come back.

Maybe it will , maybe it won't, we will see.

Yesterday's diet:
Expenditure : ~2300kcals
Income : ~1800 kcals
Goal was -500 , achieved!

News of the day: recieved my lifting shoes this morning. They are awesome!
I am not planned to squat today and i have full coutr bball planned for tomorrow so i must resist the temptation!
Must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat

3399
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2012, 03:22:58 pm »
First they came for the communists,
and I didn't speak out because I wasn't a communist.

Then they came for the socialists,
and I didn't speak out because I wasn't a socialist.

Then they came for the trade unionists,
and I didn't speak out because I wasn't a trade unionist.

Then they came for me,
and there was no one left to speak for me.

Martin Niemöller

3400
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 30, 2012, 03:16:41 pm »
30 October 2012

Bodyweight@session : ~195,5
Soreness : sore glutes , tight quads.
Injuries/aches : left quad?

Went at the park, shot around for ~45'. Quad is fine, can sprint 100%, but kinda bugs when i try to do a ME jump.
Couldn't jump for shit, everything is totally out of coordination and smoothness. Max dropstep 27'' , max RVJ 29''
:pokerface:

IT band foam rolling
stretching

3401
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2012, 09:08:29 am »
:wowthatwasnutswtf:

3402
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2012, 06:42:36 am »
Quote from: hyperdunk1 on October 30, 2012, 06:37:13 am
russell westbrook was in the lane, with the bball, with 2 defenders...

gerald green's jump was a clean jump...

LOL , really?

<a href="http://www.youtube.com/watch?v=nOzo4pHTZ-M" target="_blank">http://www.youtube.com/watch?v=nOzo4pHTZ-M</a>

Also , draft measurements:

Russel Westbrook: 30'' SVJ , 36.5'' RVJ
Gerald Green : 31.5'' SVJ , 39'' RVJ

3403
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 30, 2012, 06:24:45 am »
Quote from: hyperdunk1 on October 30, 2012, 01:19:39 am

he's 6'8 though.  Russell westbrook probably has most hops in nba:


Let me get this straight because i am confused!

Did you really post a video of Westbrook getting his head at rim and one of Green that got his chin at the rim to prove that Westbrook jumps higher???

3404
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 29, 2012, 03:10:20 pm »
29 October 2012

Bodyweight@session : ~196
Soreness : none
Injuries/aches : none?

3x5 based template - workout #42

SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
6x1@165lbs
-No quad bugging , stayed at 90% though. AELSqwad FTW!

BENCH PRESS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
4@154 lbs ( +11 lbs ) , -1 rep
0@115,5lbs
-Felt strong at warmups so went for 154, my plateau. Went very good , 5*70kg is milestone-ish. Ive lifted more but not recently.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs ( same )
5@154 lbs ( same )
5@154 lbs ( same )
15@121 lbs ( +2 reps )
-Stayed at same load. Very nice , nailed the finisher too. The 11lbs minimum jump is too much so i will up it only when i get 2 successful 3x5 sessions.

Diet:
Expenditure : ~2300kcals
Income : ~2800 kcals
Goal was +500 , achieved!

3405
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 29, 2012, 06:09:26 am »
28 October 2012:

No workout

Diet:
Expenditure : ~2000kcals
Income : ~1600 kcals
Goal was -500 , achieved -400, i will consider +-100kcals as goal achieved, finally!

So after tracking my diet closer the last 3 days i tend to conclude that i was seriously underestimating my caloric income, for years!  :uhhhfacepalm:
But this is actually good , because it means i have great room for body recomposition. This is gonna be interesting...

Pages: 1 ... 225 226 [227] 228 229 ... 341