7741
Strength, Power, Reactivity, & Speed Discussion / Re: Modified JackM split
« on: September 18, 2012, 11:59:32 am »
MORE VOLUME OF SQUATTING. if your squat sucks, why are you only squatting once a week?
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7742
ADARQ & LanceSTS - Q&A / Re: vertical jump bible 2.0 vid
« on: September 18, 2012, 11:57:50 am »
@entropy: yes, of course you can improve your sprinting through training. and of course, if you've never practiced it before, you can get a lot better.
7743
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: September 18, 2012, 09:34:01 am »
7744
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 10:13:55 pm »god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?
Why do you think you have to gain fat to get your squat up? If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.
the "gaining fats" thing was a joke at myself. i have been upping my squat while keeping bf roughly even, at least by the eyeball test. and it's not like going from 172 to 182 is even that much weight gain. but i'm vain. so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean. weight training and keeping caloric surplus in check skews the ratio of gain in favor of lean tissue. that's what i plan to keep doing.
now if you'll excuse me, i have to go back to making some pork chops and praying that somehow matt ryan and demaryius thomas combine for 80 fantasy points in the second half tonight. it's not looking good.
/hijack (i hope)
7745
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2012, 10:00:03 pm »
BW = 175
SORENESS = quads
ACHES/INJURIES = mid/upper back
FATIGUE = high (?)
- warm up
- squat 275 x 5 | 285 x 5,5
- OHP 105 x 5,5,5
- chin up x 8,8,8
- ab pull down x 20,20
- stretch
shit workout. no idea why i was so wiped out to begin with. tried a couple of DLRVJ during warm up but they were so bad i decided to just bag it and go straight to squats. kept those light so as to stroke my own self-confidence. reps were all strong and solid, which you'd expect at those weights. OHP and chins were weak, in part i think because of the back tightness.
whatever, better luck next time. time to eat some food and go to sleep.
SORENESS = quads
ACHES/INJURIES = mid/upper back
FATIGUE = high (?)
- warm up
- squat 275 x 5 | 285 x 5,5
- OHP 105 x 5,5,5
- chin up x 8,8,8
- ab pull down x 20,20
- stretch
shit workout. no idea why i was so wiped out to begin with. tried a couple of DLRVJ during warm up but they were so bad i decided to just bag it and go straight to squats. kept those light so as to stroke my own self-confidence. reps were all strong and solid, which you'd expect at those weights. OHP and chins were weak, in part i think because of the back tightness.
whatever, better luck next time. time to eat some food and go to sleep.
7746
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 04:23:52 pm »
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?
7747
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 17, 2012, 11:59:02 am »
went to the gym yesterday but it was closed at 5:15! 
usually doesn't close until 7 or 7:30 on sundays. don't know what happened. went to HS track near my house, which was open because of the latino dudes playing soccer, but then they all started to leave and i was afraid i'd get locked in, so i stopped. jogged and stretched before that.
also, i found out my gym is closing for good at the end of november. apparently they couldn't renegotiate their lease and so the whole branch is shutting down. my guess is the landlord wants to put some townhouses or condos in place of the gym building. it's a VERY high-rent, high-property-value area.
anyway, this makes me legitimately sad. kind of ruined my day yesterday.
usually doesn't close until 7 or 7:30 on sundays. don't know what happened. went to HS track near my house, which was open because of the latino dudes playing soccer, but then they all started to leave and i was afraid i'd get locked in, so i stopped. jogged and stretched before that.also, i found out my gym is closing for good at the end of november. apparently they couldn't renegotiate their lease and so the whole branch is shutting down. my guess is the landlord wants to put some townhouses or condos in place of the gym building. it's a VERY high-rent, high-property-value area.
anyway, this makes me legitimately sad. kind of ruined my day yesterday.
7748
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2012, 11:44:30 am »
YOU ARE GETTING WEAK, BRO. WEAK.
7749
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 17, 2012, 11:36:45 am »What's your personal best for the sprint i.e. 100m?
sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.
pc
it doesn't have to be official, i thought that you're best was probably 10.5s
this will be hidden now so quoting for full viewability.
LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL.
7750
Introduce Yourself / Re: Hello, new member trying to dunk again
« on: September 17, 2012, 09:47:05 am »
welcome. this will be an interesting journal to watch. i think vag is right, with your reach and history i bet you get it back pretty quick with some dedicated time in the gym and a solid diet.
on the other hand, you're practically a senior citizen, so you never know.
on the other hand, you're practically a senior citizen, so you never know.
7751
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 15, 2012, 10:24:36 am »
want more hypertrophy stimulus -> reduce reps on one of the workouts???
7752
Nutrition & Supplementation / Re: Dextrose - Mixed with whey for post workout
« on: September 15, 2012, 10:21:55 am »I don't understand what's wrong now.
Is the problem me taking sugar; this you are referring to carbs with whey
or taking whey as a post workout, that is should be taken before workout.
thanks
nothing is wrong.
your second and third sentences are not coherent. please rephrase.
7753
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 15, 2012, 10:20:26 am »So back spasms and leg pain are history?
Nice comeback workout too!
thanks vag.
the leg felt a little weird but i was paying really close attention to it and there was no pain. weirdness might have just been me projecting onto it.
7754
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 14, 2012, 07:49:45 pm »
lol yeah i was mad.
today:
BW = 174
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
- DSVJ x 6
- DLRVJ x 6
way better than i expected, most around 32-32.5. nothing higher but that's not a disaster. hurray.
- MR half tuck x 10,10,10
going for more height than usual, so lower reps
- squat MSEM 315 x 6
- neutral chin up x 5,5,5
- dip x 5,5,5
- stretch
kept volume and intensity way down so as not to kill myself post-trip. could have been a lot worse. the squats were harder than they should have been, but that's okay.
today:
BW = 174
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low
- warm up
- DSVJ x 6
- DLRVJ x 6
way better than i expected, most around 32-32.5. nothing higher but that's not a disaster. hurray.
- MR half tuck x 10,10,10
going for more height than usual, so lower reps
- squat MSEM 315 x 6
- neutral chin up x 5,5,5
- dip x 5,5,5
- stretch
kept volume and intensity way down so as not to kill myself post-trip. could have been a lot worse. the squats were harder than they should have been, but that's okay.
7755
Nutrition & Supplementation / Re: Dextrose - Mixed with whey for post workout
« on: September 13, 2012, 07:02:17 pm »Hi
I was given the instructions on taking post workout supplements, which included 0.8 x BW(Kg) of whey protein + 0.2 X BW (KG) dextrose. Then mix 5g in loading phase and 2g in maintenance phase with the whey mixtures.
First question: Is dextrose good or a waste of money and i should use any sugar or forget about adding it.
yes, it is a waste of money. use any sugar. i prefer chocolate syrup. cheap and delicious.
Quote
Second: Is the above formula a good guideline to use?
Would it be better to take it before workout or after workout.
Thanks
way too goddamn complicated. if you can follow that scheme, knock yourself out. it barely matters until you've reached a certain level of performance and control. i generally like to drink a protein shake post workout, or sometimes start it during the workout but after i'm finished with anything explosive or (mostly) aerobic. too much jostling. but that's just personal preference.