721
Basketball / Re: NBA 2017 - 2018 Season
« on: May 23, 2018, 11:20:35 pm »teh fuck happened to James.
he's really wrecked.
the rest of CLE's starters only had 10 points.. wtf. :/
asked and answered lol
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asked and answered lol
722
Basketball / Re: NBA 2017 - 2018 Season
« on: May 23, 2018, 10:24:44 pm »
This is unrelated but ive got the game playing on mute and it's so much more enjoyable without the usual commentary. Makes me think if someone came up with a way to do asmr style commentating i'd enjoy that a lot more b/c you could background watch a game without having your attention constantly being grabbed by loud boorish commentators like Mark Jackson or Van Gundy.
724
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 22, 2018, 06:59:45 pm »
AM steps/temp/hr/bw: 0/37/65/88.6
Weight Vest: 0 (89)
Skinfold(mm): pec(9), sup(13), ab(14), lb(24) - sum(60)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100, 1500; 1.5g cayenne - 1600, 2000;
Activity: 16.5
Misc: n/a
Diet Compliance: 16/16
Mobility: T
Skill work: F
Rest day.
Notes:
Going to take daily skinfolds for practice til i got the technique down and then take them the morning of volume squats when i usually eat more carbs.
Weight Vest: 0 (89)
Skinfold(mm): pec(9), sup(13), ab(14), lb(24) - sum(60)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0700, 1100, 1500; 1.5g cayenne - 1600, 2000;
Activity: 16.5
Misc: n/a
Diet Compliance: 16/16
Mobility: T
Skill work: F
Rest day.
Notes:
Going to take daily skinfolds for practice til i got the technique down and then take them the morning of volume squats when i usually eat more carbs.
725
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 21, 2018, 08:23:32 pm »
AM steps/temp/hr/bw: 0/37/60/88
Weight Vest: 5 (93.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130; 1.5g cayenne - 1330, 2000; 200mg Caffeine, 30mg p-syn (preworkout)- 1530
Activity: 15
Misc: n/a
Diet Compliance: 15/15
Mobility: T
Skill work: F
Training day.
BS 6x122.5(p0), 1x152.5, 5x130B, 5x115, 5x112.5, 5x110, 5x110
Back Xtn 3x5x97.5(PR)
Pallof presses
Notes:
Its a bit silly of me but all the fasted walking with the vest killing my legs and core for squats. Im struggling to get the EOD minmax up and it's getting messy af even from warmups with 120kg. I haven't failed a rep yet though. I looked up what a pallof press is again and saw that i was doing the wrong exercise all along (so called wood choppers). So did actual pallofs today for the first time and i was getting rotated with my orange band lol lol. Could do yellow okay though. Then the next set i tried orange and saw some improvement. But i need to set up my home gym up, so i can do this symmetrically b/c i feel i wasn't getting the best workout on my right side in my current setup at home. That part of this anti rotational stuff turns me off the exercise because i feel like im too retarded to do an equal amount of work on both sides without doing something subtly different on the other side than the first.
The other thing i should say is I did a carb refeed tonight. I estimate around 270-300g carbs total. Fair bit of sodium .. so shud be interesting to see what happens on the scale tmr!
Weight Vest: 5 (93.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130; 1.5g cayenne - 1330, 2000; 200mg Caffeine, 30mg p-syn (preworkout)- 1530
Activity: 15
Misc: n/a
Diet Compliance: 15/15
Mobility: T
Skill work: F
Training day.
BS 6x122.5(p0), 1x152.5, 5x130B, 5x115, 5x112.5, 5x110, 5x110
Back Xtn 3x5x97.5(PR)
Pallof presses
Notes:
Its a bit silly of me but all the fasted walking with the vest killing my legs and core for squats. Im struggling to get the EOD minmax up and it's getting messy af even from warmups with 120kg. I haven't failed a rep yet though. I looked up what a pallof press is again and saw that i was doing the wrong exercise all along (so called wood choppers). So did actual pallofs today for the first time and i was getting rotated with my orange band lol lol. Could do yellow okay though. Then the next set i tried orange and saw some improvement. But i need to set up my home gym up, so i can do this symmetrically b/c i feel i wasn't getting the best workout on my right side in my current setup at home. That part of this anti rotational stuff turns me off the exercise because i feel like im too retarded to do an equal amount of work on both sides without doing something subtly different on the other side than the first.
The other thing i should say is I did a carb refeed tonight. I estimate around 270-300g carbs total. Fair bit of sodium .. so shud be interesting to see what happens on the scale tmr!
726
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 21, 2018, 07:52:26 pm »
It may not be worth tracking b/c i have only a week left on this cut but i just thoguht of a really good morning stat to track - how many steps on my band at waking. My reasoning is, if ive slept well thru the night, then i'll have zero steps b/c i didnt wake up to go to the bathroom etc during the night. IF i woke up, i prob didnt have uninterrupted sleep.
727
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 20, 2018, 07:41:38 pm »
BW: 87.6
Weight Vest: 0
Activity: 15
Misc: n/a
Diet Compliance: 14/14
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130, 1600; 1.5g cayenne - 1430, 2030
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/63
Rest day.
Thought to try my lifting belt out now that ive lost a bit of weight and it fits perfectly on the 2nd hole (actually it's the legit last one, but i had made another one when i got fat). It feels so much better right now, real strong and stable. If i wasn't cutting i bet i could get some great squatting in right now but i will have to wait for another week or two.
Weight Vest: 0
Activity: 15
Misc: n/a
Diet Compliance: 14/14
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130, 1600; 1.5g cayenne - 1430, 2030
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/63
Rest day.
Thought to try my lifting belt out now that ive lost a bit of weight and it fits perfectly on the 2nd hole (actually it's the legit last one, but i had made another one when i got fat). It feels so much better right now, real strong and stable. If i wasn't cutting i bet i could get some great squatting in right now but i will have to wait for another week or two.
728
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 19, 2018, 08:54:40 pm »
BW: 87.7
Weight Vest: 5kg (93.3)
Activity: 15
Misc: n/a
Diet Compliance: 13/13
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200; 1.5g cayenne - 1400, 300mg Caffeine - 1645
Mobility: T
Skill work: F
Morning Temp/HR: 37.2/56
Training day.
BS 6x125(p0), 1x152.5, 6x105
BP 2x90, 0Fx100
Dips 5x105(+15kg: 10kg kb, 5kg vest), 5x115(+25kg; 20kg kb), 3x128(+38kg: 28kb + 5kg plate), 14xBW(89), 8x105(+15kg)
Tempo sprints x 6 (with vest)
Weight Vest: 5kg (93.3)
Activity: 15
Misc: n/a
Diet Compliance: 13/13
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200; 1.5g cayenne - 1400, 300mg Caffeine - 1645
Mobility: T
Skill work: F
Morning Temp/HR: 37.2/56
Training day.
BS 6x125(p0), 1x152.5, 6x105
BP 2x90, 0Fx100
Dips 5x105(+15kg: 10kg kb, 5kg vest), 5x115(+25kg; 20kg kb), 3x128(+38kg: 28kb + 5kg plate), 14xBW(89), 8x105(+15kg)
Tempo sprints x 6 (with vest)
729
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 18, 2018, 08:46:32 pm »
BW: 88.0
Weight Vest:
Activity: 12.2
Misc: n/a
Diet Compliance: 12/12
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200, 1600; 1.5g cayenne - 1400, 2000
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/56
Rest day.
Notes:
Didn't have any cayenne with dinner, i think it's messing with my heart, like angina or something. Will try use sensible doses today. Interesting to note how my body temp went up this morning after eating more carbs yesterday (on a training day they go up to 190g).
Weight Vest:
Activity: 12.2
Misc: n/a
Diet Compliance: 12/12
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200, 1600; 1.5g cayenne - 1400, 2000
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/56
Rest day.
Notes:
Didn't have any cayenne with dinner, i think it's messing with my heart, like angina or something. Will try use sensible doses today. Interesting to note how my body temp went up this morning after eating more carbs yesterday (on a training day they go up to 190g).
730
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 17, 2018, 07:46:29 pm »
BW: 88.4
Weight Vest: 5kg
Activity: 16.1
Misc: n/a
Diet Compliance: 11/11
Supplement: 200/400 CEGCG - 0730 (w/ vit C), 1130 (with vitc, 1g fish oil, 1g cayn), 400mg EGCG (w/ vit C, 5g FO, 4g cayn) - 1140, C - 1715
Mobility: T
Skill work: F
Morning Temp/HR: 36.6/57
Training day.
BS 6x120(p0), 1x155
Paused BS 3x127(PR), 6x115(PR)
Dunks ~ 10 attempts
Notes:
Read a study saying green tea supplementation might work better with fish oil and vitamin c. Going to try it. Tried adding cayenne to my fasted stack but i think 1g is a bit much, maybe drop to 500mg and see if that feels better tmr.
Weight Vest: 5kg
Activity: 16.1
Misc: n/a
Diet Compliance: 11/11
Supplement: 200/400 CEGCG - 0730 (w/ vit C), 1130 (with vitc, 1g fish oil, 1g cayn), 400mg EGCG (w/ vit C, 5g FO, 4g cayn) - 1140, C - 1715
Mobility: T
Skill work: F
Morning Temp/HR: 36.6/57
Training day.
BS 6x120(p0), 1x155
Paused BS 3x127(PR), 6x115(PR)
Dunks ~ 10 attempts
Notes:
Read a study saying green tea supplementation might work better with fish oil and vitamin c. Going to try it. Tried adding cayenne to my fasted stack but i think 1g is a bit much, maybe drop to 500mg and see if that feels better tmr.
731
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 17, 2018, 12:06:38 am »so, if you are a dedicated athlete, you'd want your resting HR to be the same as someone who trains maybe 1/10th or 1/100th as much as you? not going to happen. Training hard, often, and for considerable time is going to lower your resting HR. It's an adaptation that's unavoidable. It implies efficiency: if the heart needed to beat more, it would -> but it doesn't, thus efficiency (less fat tissue usually, greater capillary density, greater stroke volume). The only way to keep it from happening is to stop training as hard and/or as long. It happens to boxers, futbol players, tennis players, runners, sprinters, cyclists, etc. People who train "too hard" for "too long" may actually shorten their life span, but the averages for dedicated athletes that i've seen, is greater than sedentary folks.
Training affects athletes hearts different ways. Efficiency is good but to a point, it can be bad if you get too efficient lol. I think for endurance type athletes the adaptations that happen are not so good for health, eg enlarged left ventricle. Another thing observed in such athletes is scarring of the heart which in addition to low resting heart rate can cause signalling problems. What happens is the scarred tissue/cells emit errant signals that propagate thru to the rest of the heart between beats and this leads to arrhythmia. The left hypertrophy causes other problems but i cant remember what they were now, it just isn't a desirable adaptation.
Normal for NBA athletes is 60. I can't find the source now but i remember reading it when i was looking into basketball and the heart. Other sports will have different values but i was suprised at 60 for what i thought was a pretty heavy aerobic sport.
732
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 16, 2018, 10:26:27 pm »lower HR is generally good, until it gets too low (<= low 30's). 40's-50's is probably optimal. just means you are more efficient. too low and it means you might have desensitized it.
That's not true bro. Not in general re health. Endurance athletes having low resting HRs but this does not make them healthier, for example when it comes to the heart, if anything it predisposes them to biochemically signalling problems like arrythmias than the general population. The risk goes up b/c the time between heart beats is longer, then errant signals that arise somewhere else (not from the natural pacemaker) can mess with the normal beating of the heart. But if your HR is more normal, then there is less of an opportunity for that to happen b/c the normal signal will come more often. That's how i understood it. Also low HR can be a sign of underactive thyroid (i think in my case this is part of it).
Quote
as for caffeine making your HR lower, not sure. it almost always makes mine higher. I really try to avoid it as much as possible now. My best races/workouts have all come without caffeine. Though, my best dunk sessions came with caffeine. I think it helps me more for sprint/explosive efforts, definitely not aerobic. I've had it completely destroy my aerobic abilities several times. So I try to avoid it now, seems like a problem.
If you rarely consume caffeine and then you have once in a while then i can expect it to increase HR. But if you have it regularly, maybe b/c it makes your heart work more efficiently too (thus lower resting HR?). Im not sure but ive noticed it decreases mine. I think your observations are explained by being more sensitive to caffeine that it reduces performance with too large a dose? smaller dose prob wud help performance while you're not sensitised to it
733
Basketball / Re: NBA 2017 - 2018 Season
« on: May 16, 2018, 10:23:10 pm »
True he's a more of a enabler of offence than an iso guy but for his legacy it's better to have some crazy outlier playoff games in a losing effort. I think the claim against lebron is that he'd rather give up than go off in a losing situation. Maybe?
734
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 16, 2018, 09:28:22 pm »
BW: 88.2
Weight Vest: n/a
Activity: 12
Misc: n/a
Diet Compliance: 10/10
Supplement: 200/400 CEGCG - 0900, 1300(with vit C), 1700 ; 4g cayenne - 1500, 2115
Mobility: T
Skill work: F
Morning Temp/HR: 36.6/63
Rest day.
Notes:
I have noticed that my resting HR seems to go down to 50-55 bpm after i take caffeine. Wonder if that's cardioprotective? But ofc it's also unusual b/c it's supposed to be a stimulant etc. Idk. But interesting. Also there is no real reason to think a low resting HR is a good thing. IF anything from what ive read, it means there is more time between beats for some weirdness to happen (eg a rogue signal going out).
Weight Vest: n/a
Activity: 12
Misc: n/a
Diet Compliance: 10/10
Supplement: 200/400 CEGCG - 0900, 1300(with vit C), 1700 ; 4g cayenne - 1500, 2115
Mobility: T
Skill work: F
Morning Temp/HR: 36.6/63
Rest day.
Notes:
I have noticed that my resting HR seems to go down to 50-55 bpm after i take caffeine. Wonder if that's cardioprotective? But ofc it's also unusual b/c it's supposed to be a stimulant etc. Idk. But interesting. Also there is no real reason to think a low resting HR is a good thing. IF anything from what ive read, it means there is more time between beats for some weirdness to happen (eg a rogue signal going out).
735
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 16, 2018, 09:13:45 pm »
There isn't really a benefit to taking it heavily for me. I'll turn into a zombie, wont be able to function normally if i take it heavily (600mg/day) every day for a while. The best thing i found for caffeine was limiting to 600mg/week, 200mg per training day. But whenever ive needed to cut weight i end up taking a lot more caffeine often. When it comes to health, i definitely believe caffeine is in some way protective. But too much, like any medicine can fuck you up more than it will help.
I think in Feb i might have overdosed on green tea b/c i was taking 1200mg of EGCG for about 10 days prior to the week of. Then i went cold turkey tuesday. Weds preworkout i had caffeine and L-tyro and induced flutter. My working theory though none of my doctor friends will buy it (lol) is that i set myself up for a perfect storm of coming off EGCG which had been suppressing my thyroid and then taking l-tyro preworkout which temporarily spiked my thyroid just enough to mess with the heart. And boom, arrythmia. But doctors say if that was the case then i wouldn't have tested sublclinical hypo on friday. So my theory kind of runs into aground there according to them.
The stimulant effects of caffeine away pretty quickly with frequent use, as you guys know well. My plan long term is to to back to 3 training sessions a week, and take 200mg caffeine on those days only. Then it works and it wont disrupt sleep. Win win.
I think in Feb i might have overdosed on green tea b/c i was taking 1200mg of EGCG for about 10 days prior to the week of. Then i went cold turkey tuesday. Weds preworkout i had caffeine and L-tyro and induced flutter. My working theory though none of my doctor friends will buy it (lol) is that i set myself up for a perfect storm of coming off EGCG which had been suppressing my thyroid and then taking l-tyro preworkout which temporarily spiked my thyroid just enough to mess with the heart. And boom, arrythmia. But doctors say if that was the case then i wouldn't have tested sublclinical hypo on friday. So my theory kind of runs into aground there according to them.
The stimulant effects of caffeine away pretty quickly with frequent use, as you guys know well. My plan long term is to to back to 3 training sessions a week, and take 200mg caffeine on those days only. Then it works and it wont disrupt sleep. Win win.