7291
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 28, 2012, 11:16:29 am »
happy holidays to you, too, vag. sorry about the quad.
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7292
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 28, 2012, 11:10:36 am »
back over 400... how much are you up to now, ~175?
7293
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 28, 2012, 10:50:16 am »
nice to go away and come back to find people have been killing shit. you're right about the BS depth, nice job.
bf% guess is tough without a back shot, but i'd say about 12-13%. abs wouldn't be coming in at 15% unless you carry all your fat on your back.
bf% guess is tough without a back shot, but i'd say about 12-13%. abs wouldn't be coming in at 15% unless you carry all your fat on your back.
7294
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 28, 2012, 10:44:10 am »
back from my trip up north to see my mom's family for christmas. it was a great trip. as far as exercise goes, other than the predicted walks/hikes and a little bit of mobility stuff there wasn't much. i'll get back in the gym later today and probably work up to a moderate set of 3x5 or so in the squat just to get back in the groove. plan re-evaluation is coming, might try texas method for a while. get that volume and speed work without having to think for myself. still pissed about missing that PR.
i wonder how much i weigh, will check later. vacations usually lead to me losing weight but i might not have this time. we'll see.
i wonder how much i weigh, will check later. vacations usually lead to me losing weight but i might not have this time. we'll see.
7295
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 22, 2012, 07:53:54 pm »
WEIGHT: 179.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: angry, frustrated. had a headache earlier in the day. got lightheaded during warm up. bah.
- warm up
- SVJ x 6
pretty bad, touching but no knuckle over the vent
- squat 335 x 1; 355 x 1; 365 x F
motherfucker. should have had the 365. the 355 was very solid, a better rep than any at 325 on thursday. it's a PR tie but i'm 6-7 pounds heavier than when i last hit it. ugh.
- hip thrust 185 x 10,10,10
- RDL 185 x 10,10,10
getting better at these
- SS1: DB OHP 50 x 8
- SS1: leg press machine calf raise 275 x 20
- SS1: DB row 80 x 8
- SS1 info: three rounds. first two were OHP, last plus one set were row.
- stretch
mad about missing the PR. i'm going out of town for christmas and will try to get some exercise and mobility work in other than the inevitable long walks.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: angry, frustrated. had a headache earlier in the day. got lightheaded during warm up. bah.
- warm up
- SVJ x 6
pretty bad, touching but no knuckle over the vent
- squat 335 x 1; 355 x 1; 365 x F
motherfucker. should have had the 365. the 355 was very solid, a better rep than any at 325 on thursday. it's a PR tie but i'm 6-7 pounds heavier than when i last hit it. ugh.
- hip thrust 185 x 10,10,10
- RDL 185 x 10,10,10
getting better at these
- SS1: DB OHP 50 x 8
- SS1: leg press machine calf raise 275 x 20
- SS1: DB row 80 x 8
- SS1 info: three rounds. first two were OHP, last plus one set were row.
- stretch
mad about missing the PR. i'm going out of town for christmas and will try to get some exercise and mobility work in other than the inevitable long walks.
7296
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 21, 2012, 01:09:23 pm »Happy Apocalypse, everyone!
7297
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2012, 12:10:02 pm »Meh... try doing barbell calf raises... there will be some balance issues but if I can manage them, you can too.
no. i've addressed this already. my arthritis prevents this from being a really viable option, the risk of stabbing pain as i'm trying to stabilize myself is too high.
7298
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2012, 09:56:04 am »
was supposed to do calves last night but ran out of time. volume would have been 3 x 20 x 255 in the leg press. my calves are pretty weak, as you and others have pointed out. i mean to work on them twice a week.
7299
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 21, 2012, 09:54:30 am »
7300
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 20, 2012, 08:34:10 pm »
WEIGHT: 179
SORENESS: hip flexors, abs
ACHES/INJURIES: left hamstring not painful but i feel it
MENTAL STATE: motivated but rushed
- warm up
- SVJ x 7-8
better than the other day, most jumps were a full knuckle or more over the vent.
- squat 325 x 5
this is a PR, i think, but it was not a great set. knees caved too much on fourth and fifth reps. otherwise fine. i blame my sore abs and hip flexors.
- OHP 45 x 13
went to F on left arm, right arm followed
- various chin ups and pull ups
- stretch
a good friend of mine is in town for like one day and i don't get a lot of chances to see him because he lives in california. so i cut this workout short. time to go chill. depending on how i feel on saturday i might try for a PR in the squat.
SORENESS: hip flexors, abs
ACHES/INJURIES: left hamstring not painful but i feel it
MENTAL STATE: motivated but rushed
- warm up
- SVJ x 7-8
better than the other day, most jumps were a full knuckle or more over the vent.
- squat 325 x 5
this is a PR, i think, but it was not a great set. knees caved too much on fourth and fifth reps. otherwise fine. i blame my sore abs and hip flexors.
- OHP 45 x 13
went to F on left arm, right arm followed
- various chin ups and pull ups
- stretch
a good friend of mine is in town for like one day and i don't get a lot of chances to see him because he lives in california. so i cut this workout short. time to go chill. depending on how i feel on saturday i might try for a PR in the squat.
7301
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 20, 2012, 05:14:15 pm »
god, that first step... 
7302
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 20, 2012, 01:46:18 pm »the harmony...the harmony...
7303
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 20, 2012, 10:21:40 am »
do the weak leg to technical failure, then match reps with the strong leg. same volume for each but you're not exacerbating the difference between sides.
for another approach, go read adarq's journal over the past few weeks. he's been doing unilateral sets to failure and just ignoring the imbalance, with the idea that the strong limb getting stronger will also help the weak limb get stronger. there's some basis there: people who injure a leg and can only exercise one can get strength gains in the injured leg -- or at least prevent more serious losses -- by doing that strong-side only work.
not that you need more food for thought. you just need to squat. RHYME!
for another approach, go read adarq's journal over the past few weeks. he's been doing unilateral sets to failure and just ignoring the imbalance, with the idea that the strong limb getting stronger will also help the weak limb get stronger. there's some basis there: people who injure a leg and can only exercise one can get strength gains in the injured leg -- or at least prevent more serious losses -- by doing that strong-side only work.
not that you need more food for thought. you just need to squat. RHYME!
7304
Basketball / Re: kobe's a beast
« on: December 20, 2012, 10:17:06 am »
fwiw, adarq has spent a significant amount of time using partial squats as his primary strength exercise.
7305
Nutrition & Supplementation / Re: d aspartic acid
« on: December 19, 2012, 03:21:17 pm »QuoteIn humans and rats, sodium D-aspartate induces an enhancement of LH and testosterone release
That statement seems positive.
so?