7021
Boxing / Re: Mayweather vs Guerrero (Spoiler Alert)
« on: May 07, 2013, 12:18:06 am »
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7022
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 05, 2013, 01:41:24 pm »
dysmorphia FTL. there's a 0% chance you look like that guy.
7023
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2013, 01:39:23 pm »
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy
- warm up
- A skips, B skips, fast feet, rudimentary hops
- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first
- leg press stack x 10,10
30s rest. stack is 190 i think.
- DB OHP 22 x 10,10
- leg curl ?? x 10
- DB row 26 x 10,10
- leg extension ?? x 10
- calf raise 110 x 20
- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10
- stretch
?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).
also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.
funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy
- warm up
- A skips, B skips, fast feet, rudimentary hops
- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first
- leg press stack x 10,10
30s rest. stack is 190 i think.
- DB OHP 22 x 10,10
- leg curl ?? x 10
- DB row 26 x 10,10
- leg extension ?? x 10
- calf raise 110 x 20
- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10
- stretch
?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).
also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.
funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).
7024
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: May 05, 2013, 02:25:00 am »
disregard the stronglifts guy. avishek's advice is solid. do all exercises for a moderate amount of reps and sets, like 3-4 sets for 5-8 reps each set.
7025
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: May 04, 2013, 10:17:14 am »
the left-hand menu and up/down voting work only intermittently in pakistan. not really worth looking into, just thought it was funny/odd. 
7026
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2013, 09:55:12 am »
ALL WEIGHTS IN KG WHILE I'M IN PAKISTAN
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but otherwise good, had a pleasant and productive day given the jet lag and four hours of sleep last night
- warm up
got up to 12 criss-crosses in a row. will try to hit 20 before i leave here.
- jump squat 16 x 3,3
- SS: stiff-leg hops x 25,25
- SS: SVJ x 3,3
- BSS 52 x 10+3+3+3
- OHP 16 x 10+3+3+3
- DB RDL 52 x 10,10
- lat pull down 80 x 5; 50 x 10,10
- dip x 10,10
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but otherwise good, had a pleasant and productive day given the jet lag and four hours of sleep last night
- warm up
got up to 12 criss-crosses in a row. will try to hit 20 before i leave here.
- jump squat 16 x 3,3
- SS: stiff-leg hops x 25,25
- SS: SVJ x 3,3
- BSS 52 x 10+3+3+3
- OHP 16 x 10+3+3+3
- DB RDL 52 x 10,10
- lat pull down 80 x 5; 50 x 10,10
- dip x 10,10
- stretch
7027
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 03, 2013, 01:39:00 am »
wednesday 5/1
- warm up
- submax SL bounds
- DL broad jump x 4
- DL bound x 4,4,4
- sprint 40y x 3
timed two, ~5.4x
- stretch
all i could get in with the time i had. pleased i made myself go anyway, despite stress around leaving.
- warm up
- submax SL bounds
- DL broad jump x 4
- DL bound x 4,4,4
- sprint 40y x 3
timed two, ~5.4x
- stretch
all i could get in with the time i had. pleased i made myself go anyway, despite stress around leaving.
7028
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: May 01, 2013, 05:10:15 pm »
don't do too many things.
also, what is muscle-specific strength.
also, what is muscle-specific strength.
7029
Pics, Videos, & Links / Re: funny / horrible training videos
« on: May 01, 2013, 03:43:47 pm »
oh god oh god oh god oh god oh god. 
7030
Strength, Power, Reactivity, & Speed Discussion / Re: is athlete movement fluidity trainable?
« on: May 01, 2013, 03:43:08 pm »I was about to say about Z-Bo but... he isn't exactly "moving around gracefully"
He just has footwork in a 3 feet area or something.
haha good point. grace is not his calling card. dominating fools despite having the athleticism of a 45-year-old former D2 baseball player requires serious movement skills, though.
7031
Strength, Power, Reactivity, & Speed Discussion / Re: training rhymes
« on: May 01, 2013, 01:47:28 pm »J-DUB he's a scavenger like the hyena
comes to play when he knows he'll be a winnah
he can jump really high, a graceful ballerina
he stalks people day and night and then plays with his tiny wienah
lol
7032
Strength, Power, Reactivity, & Speed Discussion / Re: is athlete movement fluidity trainable?
« on: May 01, 2013, 12:26:36 pm »
my favorite basketball example of fluid movement without explosiveness is z-bo. that dude is just fucking incredible to watch. he can barely dunk at 6-9 but he's an all-star.
7033
ADARQ & LanceSTS - Q&A / Re: Good Strength, Low VJ
« on: May 01, 2013, 12:17:52 pm »
you are me!!!
7034
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 01, 2013, 09:50:24 am »
also i'm leaving for pakistan today. back night of may 10. workouts while gone will focus on jump rope skills and conditioning, explosiveness via DB jump squats and depth jumps, and BB-style work for everything else.
7035
Pics, Videos, & Links / Re: beast
« on: May 01, 2013, 09:46:53 am »
man he pulled that 804 fast as shit.