5581
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 12, 2014, 01:44:46 pm »
definitely not.
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5582
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 12, 2014, 01:43:27 pm »
yeah was gonna post that. narsty. barry is not proud.
5583
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 12, 2014, 11:39:25 am »
this morning:
WEIGHT: ???
SORENESS: hamstrings (/facepalm)
ACHES/INJURIES: left shoulder
MENTAL STATE: good, a bit nervous, a bit tired
- warm up
- warm up
- sprint x 100m
13.30 FAT, last in my heat but not by too much. disappointed not to break 13 but i had no realistic reason to think i could. never run out of blocks before, never run against other people before. bit of a headwind, according to one of the dudes i talked with afterward (he ran 11.4 at 40 years old today!), although i was too nervous to notice, really. i just didn't want to stumble or something. i'll be out of town for the next all-comers meet but i will definitely do more of these. i have plenty more in me than 13.30. i'll post official results when they're online. fastest time i saw (not in my heat) was 11.22.
one interesting note: i felt the anterior tilt mid-sprint in a way that i don't usually when i'm running alone. i felt the run in my lower back.
now gonna go to the gym and jump and get some weights in. woo ha woo ha.
later, MYO REP CITY:
- warm up
- one-on-one to 11
- DLRVJ x a few
clean dodgeball dunk on the first jump and then a few messy ones. mid-palm-ish.
- bench 185 x 10+3
- BOR 140 x 10+3+3+3+3+3
- DB curl 30s x 10+3+3
- tricep press down 100 x 10+3+3+3+3
- core circuit 30/30
-- crunch
-- side crunch L
-- side crunch R
-- SL reverse hyper
-- toe touch
-- side plank L
-- side plank R
-- plank
- stretch
WEIGHT: ???
SORENESS: hamstrings (/facepalm)
ACHES/INJURIES: left shoulder
MENTAL STATE: good, a bit nervous, a bit tired
- warm up
- warm up
- sprint x 100m
13.30 FAT, last in my heat but not by too much. disappointed not to break 13 but i had no realistic reason to think i could. never run out of blocks before, never run against other people before. bit of a headwind, according to one of the dudes i talked with afterward (he ran 11.4 at 40 years old today!), although i was too nervous to notice, really. i just didn't want to stumble or something. i'll be out of town for the next all-comers meet but i will definitely do more of these. i have plenty more in me than 13.30. i'll post official results when they're online. fastest time i saw (not in my heat) was 11.22.
one interesting note: i felt the anterior tilt mid-sprint in a way that i don't usually when i'm running alone. i felt the run in my lower back.
now gonna go to the gym and jump and get some weights in. woo ha woo ha.
later, MYO REP CITY:
- warm up
- one-on-one to 11
- DLRVJ x a few
clean dodgeball dunk on the first jump and then a few messy ones. mid-palm-ish.
- bench 185 x 10+3
- BOR 140 x 10+3+3+3+3+3
- DB curl 30s x 10+3+3
- tricep press down 100 x 10+3+3+3+3
- core circuit 30/30
-- crunch
-- side crunch L
-- side crunch R
-- SL reverse hyper
-- toe touch
-- side plank L
-- side plank R
-- plank
- stretch
5584
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: July 11, 2014, 03:12:14 pm »
http://deadspin.com/lebron-james-to-sign-with-cleveland-cavaliers-its-tim-1603602655/all
read the comments. there are a couple in there that are hysterical.
read the comments. there are a couple in there that are hysterical.
5585
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: July 11, 2014, 02:43:09 pm »
as a wizards fan, i have PTSD from the middle part of the last decade when the wiz were the funnest team to watch in the NBA (peak agent zero days) and cleveland knocked them out of the playoffs three years in a row. and then the wheels came off.
5586
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: July 11, 2014, 02:08:41 pm »
LEBRON TO CLEVELAND HOLY SHIT I AM IN HELL, PLEASE WAKE ME UP FROM THIS HORRIBLE NIGHTMARE
5587
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 10, 2014, 08:52:23 pm »
fwiw, convention for seconds and fractions of a second is "." so 14.50, not 14:50. 14:50 would be a very good time for a 5k.
but props.
but props.
5588
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 10, 2014, 07:54:26 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
- depth jump x 7",14",21"; 21" x 3,3,3
heights approximate, did these off a flight of stairs onto a carpeted floor.
- superset x 3
-- lat pull down 100 x 12
-- dip x 12
- superset x 2
-- DB RDL 70s x 10,15
-- leg press 365 x 10,15
-- leg press calf raise 365 x 10,15
- stretch
cut this off because i thought i was going to have a work-related call at 8. lady cancelled on me halfway through the workout, postponed to monday. c'est la vie.
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
- depth jump x 7",14",21"; 21" x 3,3,3
heights approximate, did these off a flight of stairs onto a carpeted floor.
- superset x 3
-- lat pull down 100 x 12
-- dip x 12
- superset x 2
-- DB RDL 70s x 10,15
-- leg press 365 x 10,15
-- leg press calf raise 365 x 10,15
- stretch
cut this off because i thought i was going to have a work-related call at 8. lady cancelled on me halfway through the workout, postponed to monday. c'est la vie.
5589
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 10, 2014, 02:33:53 pm »When I see the word "adducter" I puff smoke out of my ears.
why, because it's misspelled?
5590
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 10, 2014, 10:14:13 am »Will not do today's workout due to pain in adducter/groin area. I can feel it most when climbing up a hill as well as it pains when i run.
smart, rest.
5591
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 09, 2014, 11:19:46 pm »
two words: hook grip. seven more words: start practicing it now, at submax weights.
5592
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2014, 11:10:18 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee a bit tight but nothing serious
MENTAL STATE: okay
- warm up
included skips for height and bounds. from now on only going to include bounds as a separate line when i do higher-effort stuff. i'll continue with technique stuff during warm ups.
- sprint 30m x 5; 50m x 3
walk back recovery. 4.5-4.6 for the 30s; 50s untimed from four-point stance.
- sprint 110m x 2; 150m; 200m
stupid woman got in my way on the second 110 so had to pull up. i yelled "track" several times but instead of moving off the track toward where all the people were, she juked back and forth and ended up going across the open part of the track. as i went past she said, "sorry i didn't know where to go." TOWARD WHERE THE TRACK IS FULL OF PEOPLE AND NOT OPEN TO RUN, GENIUS. times were 14.6; 21.x; 29.1. shut it down a little on the curve because the track was very wet/slippery and i didn't fancy eating shit.
as with monday, the plus side is there's nowhere to go but up.
skipped core because i needed to get to the grocery store before it closed.
later:
- stretch
SORENESS: none
ACHES/INJURIES: left shoulder, right knee a bit tight but nothing serious
MENTAL STATE: okay
- warm up
included skips for height and bounds. from now on only going to include bounds as a separate line when i do higher-effort stuff. i'll continue with technique stuff during warm ups.
- sprint 30m x 5; 50m x 3
walk back recovery. 4.5-4.6 for the 30s; 50s untimed from four-point stance.
- sprint 110m x 2; 150m; 200m
stupid woman got in my way on the second 110 so had to pull up. i yelled "track" several times but instead of moving off the track toward where all the people were, she juked back and forth and ended up going across the open part of the track. as i went past she said, "sorry i didn't know where to go." TOWARD WHERE THE TRACK IS FULL OF PEOPLE AND NOT OPEN TO RUN, GENIUS. times were 14.6; 21.x; 29.1. shut it down a little on the curve because the track was very wet/slippery and i didn't fancy eating shit.
as with monday, the plus side is there's nowhere to go but up.
skipped core because i needed to get to the grocery store before it closed.
later:
- stretch
5593
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2014, 08:05:27 pm »
pouring rain and thundering all around right now, got soaked walking home from work until i could find a taxi that didn't already have some other poor wet bastard in it. shit's only gotten more intense since i walked in the door. i'll give it a few more minutes to chill out and then just suck it up and take my chances in the driving rain.
left my rain coat in baltimore this past weekend.
EDIT: went to the gym. saw a double rainbow on the way over, which was cool. still got wet.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: tired, high motivation
- warm up
- superset x 4, 30/60 (30s between exercises, 60s between sets)
-- bench 155 x 8
-- BOR 155 x 8,8,8; 135 x 8
155 is the weight at which i start to get into a bit of body english toward the end of sets. will back off to 140 next time and work up, nice and strict.
- superset x 2
-- neutral grip pull down 120 x 10
-- smith machine shrug 240 x 10
- stretch
short and sweet.
left my rain coat in baltimore this past weekend.
EDIT: went to the gym. saw a double rainbow on the way over, which was cool. still got wet.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: tired, high motivation
- warm up
- superset x 4, 30/60 (30s between exercises, 60s between sets)
-- bench 155 x 8
-- BOR 155 x 8,8,8; 135 x 8
155 is the weight at which i start to get into a bit of body english toward the end of sets. will back off to 140 next time and work up, nice and strict.
- superset x 2
-- neutral grip pull down 120 x 10
-- smith machine shrug 240 x 10
- stretch
short and sweet.
5595