4726
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 18, 2015, 11:25:50 pm »
maybe overstretching/stretching too aggressively? i have done that in the past (years ago).
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4727
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2015, 11:24:35 pm »
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- DB OHP 22s x 5,5,5
- neutral chin x 10,10,5
- DB shrug 26s x 12,12
- tricep pressdown x 12,12
- DB curlzzz 10s x 12,12
- reverse hyper x 12,12,12
- leg lower x 12,12
- stretch
felt thick after this, had been feeling a little scrawny. a little beach work from time to time never hurt anybody.
DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: spinach-and-feta-stuffed chicken, fries, water, cup of coffee
dinner: roast beef and figs, couple different kinds of salad, penne arrabiata (sp?), sweet lassi
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- DB OHP 22s x 5,5,5
- neutral chin x 10,10,5
- DB shrug 26s x 12,12
- tricep pressdown x 12,12
- DB curlzzz 10s x 12,12
- reverse hyper x 12,12,12
- leg lower x 12,12
- stretch
felt thick after this, had been feeling a little scrawny. a little beach work from time to time never hurt anybody.
DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: spinach-and-feta-stuffed chicken, fries, water, cup of coffee
dinner: roast beef and figs, couple different kinds of salad, penne arrabiata (sp?), sweet lassi
4728
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: October 18, 2015, 11:33:10 am »
shot last week. foreground is tajikistan, background is afghanistan.
4729
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2015, 01:52:09 am »
today morning (fasted, had not eaten since lunch yesterday):
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: very sad about michigan, otherwise good
- warm up
jog x 0.8km @ 11.5kph, joint circles, leg swings, SL standing reverse hyper ISOs
- run 90/60 @ 16.5kph x 2
too hard, meant to do more intervals but need to be less ambitious with the speed.
today afternoon (to be completed):
- warm up
jog x 0.8km
- depth jumps @12" x 5,5
- SL pogo x 8,8/leg
- MR half tuck x 20,20
- SL hip thrust x 15/leg
- hip thrust ISO x 60s
- stretch
today evening:
- stretch
DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: cheeseburger, water, a couple of french fries
dinner: three different kinds of salad, rice with beets, some ground beef kebab, sweet lassi
WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: very sad about michigan, otherwise good
- warm up
jog x 0.8km @ 11.5kph, joint circles, leg swings, SL standing reverse hyper ISOs
- run 90/60 @ 16.5kph x 2
too hard, meant to do more intervals but need to be less ambitious with the speed.
today afternoon (to be completed):
- warm up
jog x 0.8km
- depth jumps @12" x 5,5
- SL pogo x 8,8/leg
- MR half tuck x 20,20
- SL hip thrust x 15/leg
- hip thrust ISO x 60s
- stretch
today evening:
- stretch
DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: cheeseburger, water, a couple of french fries
dinner: three different kinds of salad, rice with beets, some ground beef kebab, sweet lassi
4730
Boxing / Re: GGG vs Lemieux
« on: October 18, 2015, 01:47:47 am »
i don't really care about boxing. i would love to see GGG beat mayweather's face in, though. i'd probably pay to see that.
4731
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 17, 2015, 11:48:52 pm »
functional training is pretty much a myth anyway. enjoy loading up those hammerstrength machines and feeling like a boss. 
4732
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 17, 2015, 11:46:58 pm »
i like vag's setup. only thing i would add is make sure you're getting in at least one session per week of jumping practice, preferably more. you're like me, you're probably only ever gonna dunk on an optimal jump on an optimal day. so treat it like a high jump and practice. one day could be before or after your basketball game, the other could be pretty much any of the other days except wednesday.
4733
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2015, 11:39:57 pm »
michigan lost while i was sleeping last night. i had a dream that they would lose, i think on a crazy interception. instead they lost on a fumbled punt. now i can't even read about sports for the next 24 hours. i feel sick. 
4734
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2015, 02:14:44 pm »
meant to mention that my diet on the road trip was absolute garbage. that's for three reasons:
1. can't eat raw veggies or fruit or i will get the shits. got 'em the first day anyway, i think from a peeled apple.
2. people just eat a ton of carbs here and often with a lot of oil. a standard dish is rice and shredded carrots in a fuckton of cottonseed oil.
3. protein is spare, if there is meat it's often gross.
back in dushanbe it's easier to eat okay. at least i can get salads in the hotel and meat that i know has been butchered properly.
also, feeling out of shape after a week of no exercise and bad food and reading adarq's slow move back toward jumping has made me think i should do a work capacity/reactivity-type block where i build up a lot more volume of basketball-ish conditioning (continuous layups, basically), some running, and high-rep supplemental jumping in addition to jumping sessions. that and get my sleep and diet back on point. if i can start to get to bed at a reasonable time then i can use the mornings for conditioning; i am no good at ME stuff until at least mid-day but i that doesn't mean i can't work early.
1. can't eat raw veggies or fruit or i will get the shits. got 'em the first day anyway, i think from a peeled apple.
2. people just eat a ton of carbs here and often with a lot of oil. a standard dish is rice and shredded carrots in a fuckton of cottonseed oil.
3. protein is spare, if there is meat it's often gross.
back in dushanbe it's easier to eat okay. at least i can get salads in the hotel and meat that i know has been butchered properly.
also, feeling out of shape after a week of no exercise and bad food and reading adarq's slow move back toward jumping has made me think i should do a work capacity/reactivity-type block where i build up a lot more volume of basketball-ish conditioning (continuous layups, basically), some running, and high-rep supplemental jumping in addition to jumping sessions. that and get my sleep and diet back on point. if i can start to get to bed at a reasonable time then i can use the mornings for conditioning; i am no good at ME stuff until at least mid-day but i that doesn't mean i can't work early.
4735
Nutrition & Supplementation / Re: Compound 14: Pill that mimics effects of working out
« on: October 17, 2015, 01:28:37 pm »
hm?
roids also work without doing anything, iirc at least one study found that dudes gain more lean mass on roids without working out than off roids with working out.
roids also work without doing anything, iirc at least one study found that dudes gain more lean mass on roids without working out than off roids with working out.
4736
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: October 17, 2015, 01:26:22 pm »
how do you know kim would be the first first lady with a sex tape? i bet lady bird johnson was into some crazy shit back in the day.
4737
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 17, 2015, 01:08:25 pm »
did the idiopathic back pain go away?
4738
Strength, Power, Reactivity, & Speed Discussion / Re: Revisiting the role of hamstrings in backsquats
« on: October 17, 2015, 01:01:12 pm »
none of that makes any sense.
4739
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2015, 12:43:15 pm »
so basically got in a little stretching on the road trip and that's it. it was all work, all the time. got back late last night because the flight was cancelled due to bad weather and we had to drive. 13.5 hours through the mountains and i felt sick (headache and nausea) the last 5 or so. all in all an excellent trip, though. now i'm back in the capital.
today evening: (60s rest between all sets except depth jumps)
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: got a side stitch warming up (?)
MENTAL STATE: good
- warm up
jog x 0.8km
- depth jump @18" x 3; 10" x 5,5,5
- goblet squat 22kg x 15,15,15
- DB OHP ??s x 10,10,7
forget how much weight i used, 18 or 20
- BSS x 15,15/leg
- DB row 22s x 10,10,10
- DB RDL 26s x 15,15
- ab wheel roll out x 10,10
- stretch
two hours later:
- stretch
anterior hip, hamstring, calf, glute, chest, shoulders
today evening: (60s rest between all sets except depth jumps)
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: got a side stitch warming up (?)
MENTAL STATE: good
- warm up
jog x 0.8km
- depth jump @18" x 3; 10" x 5,5,5
- goblet squat 22kg x 15,15,15
- DB OHP ??s x 10,10,7
forget how much weight i used, 18 or 20
- BSS x 15,15/leg
- DB row 22s x 10,10,10
- DB RDL 26s x 15,15
- ab wheel roll out x 10,10
- stretch
two hours later:
- stretch
anterior hip, hamstring, calf, glute, chest, shoulders
4740
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 11, 2015, 04:27:29 am »
meant to work out yesterday but did not because of work + jet lag + talking to my ex for the first time since june. some emotional shit.
today morning:
- warm up
- hip thrust x 10,10,10
- goblet squat 22kg x 10,10,10
- SL pogo x 8,8,8/leg
- superset x 10
-- DB swing 16kg x 10
-- chin/pull up x 3
-- push up x 3
- stretch
for warm up ran 1.61km in 8:24. glory be i'm out of shape, this wasn't hard but it wasn't super easy. we'll see how much exercise i can get on the road this week. it's easy in dushanbe but out in the sticks i'm not sure what the conditions will be (e.g. even whether i'll have my own room). if i can get workouts in they'll be combos of light plyos and bw conditioning. i know i already said that, just reinforcing it for myself.
today evening:
- run 1.61km in 10:00
- stretch
just to take up time, get HR up a little, and get warm enough to stretch. and stretch.
today morning:
- warm up
- hip thrust x 10,10,10
- goblet squat 22kg x 10,10,10
- SL pogo x 8,8,8/leg
- superset x 10
-- DB swing 16kg x 10
-- chin/pull up x 3
-- push up x 3
- stretch
for warm up ran 1.61km in 8:24. glory be i'm out of shape, this wasn't hard but it wasn't super easy. we'll see how much exercise i can get on the road this week. it's easy in dushanbe but out in the sticks i'm not sure what the conditions will be (e.g. even whether i'll have my own room). if i can get workouts in they'll be combos of light plyos and bw conditioning. i know i already said that, just reinforcing it for myself.
today evening:
- run 1.61km in 10:00
- stretch
just to take up time, get HR up a little, and get warm enough to stretch. and stretch.