5131
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 24, 2015, 10:12:27 am »
double posted.
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5132
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 24, 2015, 10:06:58 am »
such trubble, so shuffle, very chop step, wow.
5133
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 24, 2015, 10:02:56 am »
lol vag. here's one closer to home: http://www.keys100.com/
5134
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 24, 2015, 08:21:36 am »
looks better! btw was watching a vid of stuart mcgill (the back guy) the other day and he was contending that squat depth is mostly genetic, depends on hip structure. interesting vid, will try to find and post.
5135
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 24, 2015, 08:20:08 am »
last wednesday and thursday:
WEIGHT: ???
SORENESS: ???
ACHES/INJURIES: right ankle is near 100%; right thumb >90%
MENTAL STATE: ???
- worked out but forget what i did. first time that's ever happened except when i've been traveling.
weekend was a waste, did nothing friday-sunday except some running around on saturday. it was match day last weekend for all the people trying to get to residency, so i went to baltimore for celebrations and shit with my gf and her family on friday (hello, four more years at johns hopkins) and then we went "camping" with a bunch of her classmates up north of baltimore to celebrate. i hate not working out for three days, i feel fat (ridiculous, i know, but there it is) and slow and bad about myself and lack of discipline and commitment. emo talk.
last night:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is near 100%; right thumb >90%
MENTAL STATE: tired and extremely low motivation, down on myself
- warm up
- paused SVJ w/ no arm swing x 3,3,3
surprisingly felt pretty explosive
- donkey ankle bounces x 15,15,15
whatever
- paused squat 225 x 5
- asst natural GHR x 10,10
whatever. going to do a ton of KB swings the next couple of days to make up for the ones i've missed. tonight will do MSEM squats and upper, tomorrow active rest (lots of KB swings and band stuff) and then thursday max jumping.
i go through phases with this and right now i'm in a phase of beating myself up and feeling weak and shitty. i'll get through it, just have to keep showing up. and get good sleep.
WEIGHT: ???
SORENESS: ???
ACHES/INJURIES: right ankle is near 100%; right thumb >90%
MENTAL STATE: ???
- worked out but forget what i did. first time that's ever happened except when i've been traveling.
weekend was a waste, did nothing friday-sunday except some running around on saturday. it was match day last weekend for all the people trying to get to residency, so i went to baltimore for celebrations and shit with my gf and her family on friday (hello, four more years at johns hopkins) and then we went "camping" with a bunch of her classmates up north of baltimore to celebrate. i hate not working out for three days, i feel fat (ridiculous, i know, but there it is) and slow and bad about myself and lack of discipline and commitment. emo talk.
last night:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is near 100%; right thumb >90%
MENTAL STATE: tired and extremely low motivation, down on myself
- warm up
- paused SVJ w/ no arm swing x 3,3,3
surprisingly felt pretty explosive
- donkey ankle bounces x 15,15,15
whatever
- paused squat 225 x 5
- asst natural GHR x 10,10
whatever. going to do a ton of KB swings the next couple of days to make up for the ones i've missed. tonight will do MSEM squats and upper, tomorrow active rest (lots of KB swings and band stuff) and then thursday max jumping.
i go through phases with this and right now i'm in a phase of beating myself up and feeling weak and shitty. i'll get through it, just have to keep showing up. and get good sleep.
5136
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 19, 2015, 09:35:27 am »
yes, yes, build toward that ultra...
5137
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 17, 2015, 09:47:51 pm »
WEIGHT: ???
SORENESS: biceps
ACHES/INJURIES: right ankle is near 100%; right thumb >90%
MENTAL STATE: very tired
- warm up
- SVJ x 3,3
no glute involvement in first set, did some bridges before second set.
- ME pogo x 15,15,15
- rudiment hops
- squat 275 x 3,3
wack, feel badly.
SORENESS: biceps
ACHES/INJURIES: right ankle is near 100%; right thumb >90%
MENTAL STATE: very tired
- warm up
- SVJ x 3,3
no glute involvement in first set, did some bridges before second set.
- ME pogo x 15,15,15
- rudiment hops
- squat 275 x 3,3
wack, feel badly.
5138
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 16, 2015, 10:29:07 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: good
- run x ~2.5 miles
kept it nice and easy. roommate came with. we were running hard enough that talking wasn't quite normal but not so hard that we couldn't talk. beautiful night.
- KB swing x 25,25
- stretch + shoulder dislocates
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: good
- run x ~2.5 miles
kept it nice and easy. roommate came with. we were running hard enough that talking wasn't quite normal but not so hard that we couldn't talk. beautiful night.
- KB swing x 25,25
- stretch + shoulder dislocates
5139
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 16, 2015, 11:26:33 am »
dirty. i'm mostly impressed though by how many people are there. what was the event?
5140
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 16, 2015, 09:23:44 am »
rack position looks good.
5141
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 16, 2015, 09:22:57 am »
yeah you totally can. just lie on a normal bench with your hips on the edge, hold onto one of the legs, hold your legs straight, and kick those feet up.
5142
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 16, 2015, 08:46:32 am »
for your erectors: reverse hypers lying on a bench or couch? forgive me if i've already suggested that and you rejected it for some reason.
5143
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 16, 2015, 12:25:05 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: good
- warm up
shot around, was hot, hitting everything.
- DLRVJ x a few
way better than yesterday, two in the 35-36 range. cut short because i was squeezing some time in between dodgeball and the 3-on-3 league.
- stretch + LTMP squat 175 x 25
nice, was winded at the end but i had that loose, light feeling afterward that adarq talks about in the LTMP article. felt good. 25 reps with bodyweight.
- pogo x 12,12
- DB OHP 55s x 8
- kroc row 80 x 21(R),19(L)
- superset x 2
-- DB curl 25s x 10
-- tricep kickback 25 x 10/each
-- DB shrug 60s x 20
- superset x 2
-- decline sit up +18 x 10
-- DB swing 35 x 25
- stretch
great workout.
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: good
- warm up
shot around, was hot, hitting everything.
- DLRVJ x a few
way better than yesterday, two in the 35-36 range. cut short because i was squeezing some time in between dodgeball and the 3-on-3 league.
- stretch + LTMP squat 175 x 25
nice, was winded at the end but i had that loose, light feeling afterward that adarq talks about in the LTMP article. felt good. 25 reps with bodyweight.
- pogo x 12,12
- DB OHP 55s x 8
- kroc row 80 x 21(R),19(L)
- superset x 2
-- DB curl 25s x 10
-- tricep kickback 25 x 10/each
-- DB shrug 60s x 20
- superset x 2
-- decline sit up +18 x 10
-- DB swing 35 x 25
- stretch
great workout.
5144
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 14, 2015, 01:42:46 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: okay
- warm up
- DLRVJ x a bunch
terrible, so disappointing. one or two acceptable jumps, dunked a mini ball one time. everything else was uncoordinated and slow. changed the rest of the workout, will try again tomorrow.
- band pull apart complex x 2
- stretch
- superset x 2
-- DB swing 50 x 10
-- x-band walk x 12/side
-- hip thrust @3s pause x 10
will go a bit later in the day tomorrow and try to get more pumped up than i could today.
SORENESS: none
ACHES/INJURIES: right ankle is >90%; right thumb also >90%
MENTAL STATE: okay
- warm up
- DLRVJ x a bunch
terrible, so disappointing. one or two acceptable jumps, dunked a mini ball one time. everything else was uncoordinated and slow. changed the rest of the workout, will try again tomorrow.
- band pull apart complex x 2
- stretch
- superset x 2
-- DB swing 50 x 10
-- x-band walk x 12/side
-- hip thrust @3s pause x 10
will go a bit later in the day tomorrow and try to get more pumped up than i could today.
