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77
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 03, 2018, 10:38:36 pm »
181003 Resume back to the gym at 8am and jump at the rim at 1pm
Leborn Once Said
For the pass 2.5 months. I hadn't been to the gym or jump train. I lost my edge for some important reason...
What I did, was running 100km in 18days...
Today is finally time to gather myself again.
I entered the gym when it first open the door. It is with the same equipments, but the whole place has been renovated, from new carpet. new wall to new shower head etc. As time passes, more lifters came by and we talked as they wonder why I disappeared.
In between sets, I opened up my instagram, and "bamp", this picture showed up attached below. Apparently this frd of mine who was showing his flap fat stomach months ago has gone thru some serious transformation.
Usually when people talks about getting fit, 90 percent of them is just talk. Obviously...he is the other 10 percent.
What I felt is... When you are not moving fwd, you are usually moving backward. Ok, Even if u are lucky enough to be remain stationary, chances are, everyone else is advancing....
EVEN the Gym itself... has been upgraded!
=========
As for what Leborn said?
"I knew he was in the gym and I knew he was working on his game. So every day that I didn't want to work out or every day I felt like I couldn't give more, I always thought of Kobe. Because I knew that he was getting better and I was like, 'Man, if you take a day off, he's going to take advantage of it.' "
=========
Now, I am no Kobe nor Leborn... But... For fuxksake, let's stop wasting time and get going!
PS. I found out i spelled Leborn wrong... after i posted.. no wonder it looked weird.
clearly a leborn heater... lets keep it that way.
Leborn Once Said
For the pass 2.5 months. I hadn't been to the gym or jump train. I lost my edge for some important reason...
What I did, was running 100km in 18days...
Today is finally time to gather myself again.
I entered the gym when it first open the door. It is with the same equipments, but the whole place has been renovated, from new carpet. new wall to new shower head etc. As time passes, more lifters came by and we talked as they wonder why I disappeared.
In between sets, I opened up my instagram, and "bamp", this picture showed up attached below. Apparently this frd of mine who was showing his flap fat stomach months ago has gone thru some serious transformation.
Usually when people talks about getting fit, 90 percent of them is just talk. Obviously...he is the other 10 percent.
What I felt is... When you are not moving fwd, you are usually moving backward. Ok, Even if u are lucky enough to be remain stationary, chances are, everyone else is advancing....
EVEN the Gym itself... has been upgraded!
=========
As for what Leborn said?
"I knew he was in the gym and I knew he was working on his game. So every day that I didn't want to work out or every day I felt like I couldn't give more, I always thought of Kobe. Because I knew that he was getting better and I was like, 'Man, if you take a day off, he's going to take advantage of it.' "
=========
Now, I am no Kobe nor Leborn... But... For fuxksake, let's stop wasting time and get going!
PS. I found out i spelled Leborn wrong... after i posted.. no wonder it looked weird.
clearly a leborn heater... lets keep it that way.
78
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 28, 2018, 01:12:12 am »
180925 Witnessing The True Competitor 3km race (Suppose to be solo)
This girl in front of us in black. Is younger and shorter than us. She ran solo by herself (which she is suppose to). With perfect form and pace.
We trail behind for the whole race, knowing she is younger, we try to over take over and over for at least 6 times.
Every time we got close, she blast off for few sec. Until the final 200m at the track, we fully charged and so does she. 200m full speed is tough for these kids. They end up finished the race side by side. (She is not even in our category.)
Right after we finished together, she start crying saying she can't find her dad or mom. We stand beside her to keep her company; apparently she is faster than both her older sister, dad and mom.
I am surprised to see she cry right after the finish line; she is like a mature professional thru out the race... After all, she is only 5 yrs old. Extremely Impressive.
We finished at 3rd place at 16:27.
PB is 15:10, however my gps logged our 3km at 15:29 for both today and our last race.
If only we can finish with our PB time, we would be 1st. (Current 1st is 15:23)
P.S. This is suppose to be a solo event. But we end up running together. I am sure things will be different if she is running solo.
This girl in front of us in black. Is younger and shorter than us. She ran solo by herself (which she is suppose to). With perfect form and pace.
We trail behind for the whole race, knowing she is younger, we try to over take over and over for at least 6 times.
Every time we got close, she blast off for few sec. Until the final 200m at the track, we fully charged and so does she. 200m full speed is tough for these kids. They end up finished the race side by side. (She is not even in our category.)
Right after we finished together, she start crying saying she can't find her dad or mom. We stand beside her to keep her company; apparently she is faster than both her older sister, dad and mom.
I am surprised to see she cry right after the finish line; she is like a mature professional thru out the race... After all, she is only 5 yrs old. Extremely Impressive.
We finished at 3rd place at 16:27.
PB is 15:10, however my gps logged our 3km at 15:29 for both today and our last race.
If only we can finish with our PB time, we would be 1st. (Current 1st is 15:23)
P.S. This is suppose to be a solo event. But we end up running together. I am sure things will be different if she is running solo.
79
Article & Video Discussion / An old video... Professor Dunking (single leg)
« on: September 28, 2018, 01:09:16 am »the slow motion... the long final step, and the left leg Heel toe drive....
it look like he is not going to get high... but he is....
only at 5 10 too.
80
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 09, 2018, 10:56:16 pm »
180909 Ran a 3km race with avg pace 5:13
Did it with my 6 yrs old, placed 3rd against the boy in a (7-8 yrs old) race.
She will be officially 7 in November.
My ankle is having pain at the tibiocal caneal ligament (yeah took me a while to find that name). So I slip in those arch insole for the event.
Wa la, pain is gone... and after 5km, WA LA two gigantic blister appear lol.
We target to win...so this is what happen.
1. Blast off the start to get first position.
2. At about 500m mark, got over take and placed 2nd.
3. Trying to hang close but could not keep up.
4. At 1.5km, got over take again and placed 3rd. I felt my girl is tired, and I am also, so no instruction was given to give a fight.
5. Could not hang close again and got pulling away slowly.
6. With 800m left, 4th attacked from behind. We try our best to run and kept 3rd.
7. At final 400m, suppose to DASH, but I am too weak and tired and did not give instruction.
8. Dash appear in the last 40meters, and lost to 2nd place by 8sec.
Pace Summary:
0-1km at 4:59
2-2km at 5:27
3-3km at 5:13
total time at 15:10. (Faster than last yr by 20 sec.)
My ankle still having issue.
no jump training...
next week 1km race with her.
Did it with my 6 yrs old, placed 3rd against the boy in a (7-8 yrs old) race.
She will be officially 7 in November.
My ankle is having pain at the tibiocal caneal ligament (yeah took me a while to find that name). So I slip in those arch insole for the event.
Wa la, pain is gone... and after 5km, WA LA two gigantic blister appear lol.
We target to win...so this is what happen.
1. Blast off the start to get first position.
2. At about 500m mark, got over take and placed 2nd.
3. Trying to hang close but could not keep up.
4. At 1.5km, got over take again and placed 3rd. I felt my girl is tired, and I am also, so no instruction was given to give a fight.
5. Could not hang close again and got pulling away slowly.
6. With 800m left, 4th attacked from behind. We try our best to run and kept 3rd.
7. At final 400m, suppose to DASH, but I am too weak and tired and did not give instruction.
8. Dash appear in the last 40meters, and lost to 2nd place by 8sec.
Pace Summary:
0-1km at 4:59
2-2km at 5:27
3-3km at 5:13
total time at 15:10. (Faster than last yr by 20 sec.)
My ankle still having issue.
no jump training...
next week 1km race with her.
81
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 31, 2018, 12:21:55 am »
Looking back at these 28 days...
I guess what I can conclude is.
for a guy aged late 30, with body fat before 20%.
Suddenly Running 100km in 1 month with every session over 30 min.
Without any change in Diet.
WILL not help with weight lost.
May be I lost something while gained something, but the over all weight remain the same.
The is the only conclusion i got.
(compare to my previous HIIT experience... Seems like running 10x 80m at all out is way more effective in weight lost and lean up)
LbSS, sorry to hear that.... u are right... take care and be kind...always.
I guess what I can conclude is.
for a guy aged late 30, with body fat before 20%.
Suddenly Running 100km in 1 month with every session over 30 min.
Without any change in Diet.
WILL not help with weight lost.
May be I lost something while gained something, but the over all weight remain the same.
The is the only conclusion i got.
(compare to my previous HIIT experience... Seems like running 10x 80m at all out is way more effective in weight lost and lean up)
LbSS, sorry to hear that.... u are right... take care and be kind...always.
82
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 29, 2018, 06:28:26 am »
180829 Long Time no See on Adarq.
Since early July... I had lost some one very important.
I could not adjust and it affect me in many ways.
I saw this virtual Race event... which require participate to run a minimum of 100km from August 1st to 28th. (100 for bronze, 150 for silver and 200 for gold medal)
For whatever reason... i decided to join....
may be i want to use this event as a way to clear my mind to get over the thing that happened and i could not change.
so....for the pass 28 days.
I ran 18 times, which include 16 session of 30min/5km and 2 session of 60min/10km. In one of the day, I actually ran 5km at 7am and 5km at 7pm.
It is interesting, i thought since i only run once a week with kid before... I consider myself as a newbie runner... and running this much millage should improve my running ability (beginners gain right?). The true is I had not seem any improvement in speed at all, the first 70km, 12 session or so...
It is near the last 5 session or so.. I start seeing improvement. My average pace go from 6.5 min/km to now 5.5min/km, so i am able to break the 6min/km speed consistently in my 5km. However... my body weight DID NOT decrease at all... WTF eh... I eat normally same as before.... I thought 100km... like i run 30 min every 2nd days.. and WTF.... no weight lost? this is some bull shxt running exercise useless crap that i am doing...
In my final run... I did 10km in the rain.. but my time is 1 hr and 42 sec. (So i am 42 sec SHORT of beating the 6min mark.)
Today is Aug 29th. It is raining again...in fact it was raining daily for the pass few days, I am lucky that i was able to finish the final few km in the rain.
A total of 101km is finished in 18 sessions in 28days.
The Event is Officially over. And I think.. i must seriously move on.
Focus on what is important that i can control, in work, in life and family etc. also.. vertical jump....
Zianimal always says... Die trying.
I should get back to vertical. Now that the event is over, which symbolize me finally moving on fwd from the past.
Since early July... I had lost some one very important.
I could not adjust and it affect me in many ways.
I saw this virtual Race event... which require participate to run a minimum of 100km from August 1st to 28th. (100 for bronze, 150 for silver and 200 for gold medal)
For whatever reason... i decided to join....
may be i want to use this event as a way to clear my mind to get over the thing that happened and i could not change.
so....for the pass 28 days.
I ran 18 times, which include 16 session of 30min/5km and 2 session of 60min/10km. In one of the day, I actually ran 5km at 7am and 5km at 7pm.
It is interesting, i thought since i only run once a week with kid before... I consider myself as a newbie runner... and running this much millage should improve my running ability (beginners gain right?). The true is I had not seem any improvement in speed at all, the first 70km, 12 session or so...
It is near the last 5 session or so.. I start seeing improvement. My average pace go from 6.5 min/km to now 5.5min/km, so i am able to break the 6min/km speed consistently in my 5km. However... my body weight DID NOT decrease at all... WTF eh... I eat normally same as before.... I thought 100km... like i run 30 min every 2nd days.. and WTF.... no weight lost? this is some bull shxt running exercise useless crap that i am doing...
In my final run... I did 10km in the rain.. but my time is 1 hr and 42 sec. (So i am 42 sec SHORT of beating the 6min mark.)
Today is Aug 29th. It is raining again...in fact it was raining daily for the pass few days, I am lucky that i was able to finish the final few km in the rain.
A total of 101km is finished in 18 sessions in 28days.
The Event is Officially over. And I think.. i must seriously move on.
Focus on what is important that i can control, in work, in life and family etc. also.. vertical jump....
Zianimal always says... Die trying.
I should get back to vertical. Now that the event is over, which symbolize me finally moving on fwd from the past.
83
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 10, 2018, 03:46:37 am »
180703 Ran alone to clear my mind
Have some relationship issue.... that cant be fixed.
so i decide to ran alone with out a timing or tracking... just 1 direction all the way untill i feel like returning..
i was hoping i can get 10km or even more... but
I ran and ran.. and back to my home 30 yrs ago... lol... and i was like.. ok time to go back... and ran back.
end up only did 39min at 6.34km.
Just like that relationship.. i thought it could had lasted longer and further. But it did not...
180708 50 min Squat session
Got back to 3 plate squat.. worked up to 2 set of 2 (2nd set fail at 3rd reps). I ran 30 min at 4.9km with my girl at night.
180710 Jump at lunch...
nothing good. leg is tired from sunday. always sore attack after 48 hrs
Have some relationship issue.... that cant be fixed.
so i decide to ran alone with out a timing or tracking... just 1 direction all the way untill i feel like returning..
i was hoping i can get 10km or even more... but
I ran and ran.. and back to my home 30 yrs ago... lol... and i was like.. ok time to go back... and ran back.end up only did 39min at 6.34km.
Just like that relationship.. i thought it could had lasted longer and further. But it did not...
180708 50 min Squat session
Got back to 3 plate squat.. worked up to 2 set of 2 (2nd set fail at 3rd reps). I ran 30 min at 4.9km with my girl at night.
180710 Jump at lunch...
nothing good. leg is tired from sunday. always sore attack after 48 hrs
84
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 30, 2018, 09:51:56 pm »
180630 Jump and new toy
https://youtu.be/dN-SxA8yPDE
<a href="http://www.youtube.com/watch?v=dN-SxA8yPDE" target="_blank">http://www.youtube.com/watch?v=dN-SxA8yPDE</a>
Was coughing slightly but had a few good jump.
https://youtu.be/8NOlZFzXoRs
<a href="http://www.youtube.com/watch?v=8NOlZFzXoRs" target="_blank">http://www.youtube.com/watch?v=8NOlZFzXoRs</a>
https://youtu.be/dN-SxA8yPDE
Was coughing slightly but had a few good jump.
https://youtu.be/8NOlZFzXoRs
85
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 28, 2018, 06:45:16 am »
180627 New KD for jump at rim 2.
https://youtu.be/N1fR2Qmdx8I
<a href="http://www.youtube.com/watch?v=N1fR2Qmdx8I" target="_blank">http://www.youtube.com/watch?v=N1fR2Qmdx8I</a>
https://youtu.be/N1fR2Qmdx8I
86
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 26, 2018, 10:37:48 pm »
180626 Not much soreness from last lifting running session.
Went Rim jumping monday and tuesday.
and... had a few good jump.... (not high but at least feel good)
and POPed my KD9 air pocket on the left (from the left right plant)
shes shoes is only 8 months old and never played ball.. only jump training.
oh well.. i don think i will find the paper work for return/refund..
such a waste.
(i still have 2 pair of KD waiting to be poped, got it at 1/3 of the price at outlet..)
Went Rim jumping monday and tuesday.
and... had a few good jump.... (not high but at least feel good)
and POPed my KD9 air pocket on the left (from the left right plant)
shes shoes is only 8 months old and never played ball.. only jump training.
oh well.. i don think i will find the paper work for return/refund..
such a waste.
(i still have 2 pair of KD waiting to be poped, got it at 1/3 of the price at outlet..)
87
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 25, 2018, 12:01:46 pm »
180625 Monday Jump Session
I squat for 45 min on Sunday again. Lifting heavier than last week,
at 45 45 25 plates 4 set of 3 ( i did 45 45 4 set of 5 last Sunday)
On the same day, I jog for 30min as recovery.
Monday Lunch becomes a rim jump session. Many kids on court... so i was jumping between lowest rim 1 and rim 3. I am unable to dribble dunk on rim 1... but I am able to get over it with my whole wrist on a few good jump.
Did a few test on rim 4 and able to reach over by 1 inch or so.
Now is Monday night. and not much soreness from squat. Calf is a bit sore from the forward strike run.
resume... pls
I squat for 45 min on Sunday again. Lifting heavier than last week,
at 45 45 25 plates 4 set of 3 ( i did 45 45 4 set of 5 last Sunday)
On the same day, I jog for 30min as recovery.
Monday Lunch becomes a rim jump session. Many kids on court... so i was jumping between lowest rim 1 and rim 3. I am unable to dribble dunk on rim 1... but I am able to get over it with my whole wrist on a few good jump.
Did a few test on rim 4 and able to reach over by 1 inch or so.
Now is Monday night. and not much soreness from squat. Calf is a bit sore from the forward strike run.
resume... pls
88
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 21, 2018, 11:28:31 pm »
Thanks LBSS....
is Friday today.. and it is raining again.... No jump.. no jump....
Sunday morning will be squat again...
wonder what can be done torady Friday / Saturday.
is Friday today.. and it is raining again.... No jump.. no jump....
Sunday morning will be squat again...
wonder what can be done torady Friday / Saturday.
89
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 20, 2018, 09:54:52 pm »
180621 Holy Shxt
So I jumped once last week and barely touched the Low rim no.4.... this is a new low for me.
Body is just stiff, and my left quad start to act up being tight.
And last Sunday, I resumed lifting with an 1 hrs of squat.
Worked up to 2x45lbs plate on each side doing 4sets of 5. Wrap up with 30lbs arm curl 3x10
On my 5th set, i added 25 on each side... and Failed on my first reps.
Monday is a holiday and My leg started to get sore, (thinking this is great, at least i dont need to wait 48 hrs for soreness attack) so i did a 30min recovery jog.
I fooled around at the beach with my kid for few hours also.
Tuesday... all hell break lose, quad ham and glute sore to the max.
Wednesday still sore... sunny outside...skipped my luch jump session.
Thursday today STILL SORE WTF is going on.. take 4 days to recover from a minor squat session because I have not lift for long time? And it is raining outside.. which mean.. Jump session is canned again.
When the weather is good.. i should go jump.. regardless of how tired I am.... at least practice some jump mechanic.. or stretch.. instead of wasted a session..
So I jumped once last week and barely touched the Low rim no.4.... this is a new low for me.
Body is just stiff, and my left quad start to act up being tight.
And last Sunday, I resumed lifting with an 1 hrs of squat.
Worked up to 2x45lbs plate on each side doing 4sets of 5. Wrap up with 30lbs arm curl 3x10
On my 5th set, i added 25 on each side... and Failed on my first reps.
Monday is a holiday and My leg started to get sore, (thinking this is great, at least i dont need to wait 48 hrs for soreness attack) so i did a 30min recovery jog.
I fooled around at the beach with my kid for few hours also.
Tuesday... all hell break lose, quad ham and glute sore to the max.
Wednesday still sore... sunny outside...skipped my luch jump session.
Thursday today STILL SORE WTF is going on.. take 4 days to recover from a minor squat session because I have not lift for long time? And it is raining outside.. which mean.. Jump session is canned again.
When the weather is good.. i should go jump.. regardless of how tired I am.... at least practice some jump mechanic.. or stretch.. instead of wasted a session..
90
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 13, 2018, 01:11:06 am »
180613 Dam Mofuking shxt
So Exam was finished on a Wed, Planned to Kick start where My training left off over the weekend... and
Bang, I got fever attacked, got up to 101F in my head. With diarrhea making me go water down 5 times a day. for 2 days in a row.
Is Wednesday now, and I am finally recovering.
Looking out the windows, it is raining season and it is pretty much wet everyday with a few hrs of dry court if lucky.
Any how, June 13 it is. Gather up soon... recover, regroup and restart.
Fathers days is this week. Be a successful one.
PS. May be i am just getting old.... being pulled to the poetry territory without really knowing... lol
So Exam was finished on a Wed, Planned to Kick start where My training left off over the weekend... and
Bang, I got fever attacked, got up to 101F in my head. With diarrhea making me go water down 5 times a day. for 2 days in a row.
Is Wednesday now, and I am finally recovering.
Looking out the windows, it is raining season and it is pretty much wet everyday with a few hrs of dry court if lucky.
Any how, June 13 it is. Gather up soon... recover, regroup and restart.
Fathers days is this week. Be a successful one.
PS. May be i am just getting old.... being pulled to the poetry territory without really knowing... lol