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Messages - adarqui

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8056
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 15, 2017, 04:25:29 pm »
my fridge breaking to me thinking.... what if i only eat stuff that doesn't need to be refrigerated? Or if I do need to eat something that needs to be refrigerated, just purchase it and cook/eat it immediately? :ninja:

AVISHEK MODE INTENSIFIED.
AVISHEK MODE INTENSIFIED.
AVISHEK MODE INTENSIFIED.

also i've got some water in my ear since last night's shower .. pissing me off. it feels like a small bit, but it needs to disappear.



09/15/2017

bw = 149
- :wowthatwasnutswtf:
soreness = quads slightly
aches/injuries = left achilles slightly for ~30 min post wakeup - then disappeared
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = very good

wakeup = 6:30 AM
- :wowthatwasnutswtf:



diet:
- 7 AM: water + protein, black coffee, 2 x banana, 1/2 glass of coconut water (needed some immediate sugar)
- 8:40 AM: workout: jumping, ~2 hours, bw
- 11 AM: water + protein
- 1 PM: garlic/shredded carrots saute in olive oil, atop 2 avocados, with salt/pepper, 2 slices of bread, green tea,
- 4:30 PM: 2 x water w/ lemon
- 6 PM: workout: bw
- 7 PM: 1/2 glass of coconut water
- 7:15 PM: workout: walk/run
- 8:30 PM: water + protein
- 9 PM: 5 x bananas, 2 x bread slices, water w/ lemon





stretch:
- everything before bed



jumps:
- mostly submax for 2 hours, all kinds of runups
- some harder jumps towards the end, when I got a free (good court) and got the came out
- hit ~10'5 L-SLRVJ at the end for the cam
- mostly 10'3"s and some 10'4"s
- did lots of runups from nearly half court, on "nba regulation court", they felt good, actually got some ~10'3"s like that just off the bounce
- ~50 each leg, all from runups between 3 pt line & half court, mostly submax/relaxed
- JUMPED IN RUNNING ATTIRE!! NO MORE BBALL ATTIRE FOR JUMPING/DUNKING!!

I LOOK SO SKINNY JAJAJA. NICE.

<a href="http://www.youtube.com/watch?v=_H4_9QYbBno" target="_blank">http://www.youtube.com/watch?v=_H4_9QYbBno</a>



 :ninja: :ibjumping:  :trollface:



bw:
- ng pullups: BW x 12 @ 10 + 2 (dead hang)
-- nice!
- full dips: BW x 12
-- nice!



bw #2:
- 6 PM
- chinups: BW x 12 @ 10 + 2 (dead hang)
- full dips: BW x 11 @ 9 + 2 (recovering on the bars)



walk+run:
- 7:15 PM
- from strava:

legs fatigued speed - 800m PR attempt: FAIL (kinda) 800m (2:24 +1 off), 275m (47s)
Legs a bit fatigued, but still had some good power. Went for an 800m PR attempt, actually ran ~820m because I missed the sign. This is on a sidewalk, not a track. Told myself, listen just PR this 800m then you're done ... First ~500 was actually really good, I died hard mentally & physically after that. I pushed through it until the end at least. I'm happy about it, this is only ~1s off of my previous PR which came in a race as part of a SEGMENT within my race, so no time lost due to acceleration.

so technically I just PR'd. lmao. NICE.

:D

The ~275m at the end felt INSANELY good.. I stopped it there because I didn't plan on anything after the 800m. I just wanted to see how my legs felt. They felt very powerful/explosive.

peace!






Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far. :D

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149)]

Total Jumps per leg: [(2,90),(15,50)]
- per leg total: 140

Max SLRVJ Touch: [(2,10'4"),(15,10'5")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(13,]
- total: 7794m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/15

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, 8),(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly")]

8057
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 15, 2017, 03:29:01 pm »
so damn simple and so damn good.


8058
Strength, Power, Reactivity, & Speed Discussion / Re: I am going kamikaze in this.....
« on: September 15, 2017, 08:05:56 am »
Quote from: LBSS on September 14, 2017, 11:45:43 pm
you just copped to spending $30,000 on equipment and whatever else. those two books together are excellent and cost less than $100. yes most of the info in them is available online for free but you have to search for it and put it together yourself. the whole point of lyle's books is to help people lose weight without losing strength, or to gain weight without getting overfat. so while your experience is what it is, you don't have to lose all strength while cutting quickly or slowly.

just sayin', priorities...

I must say, the $30k point, is quite epic. :wowthatwasnutswtf:

Also FWIW, ya Lyle has tons of free information out there, so if FDL checks out some of those resources and likes what he sees, those books might be a good purchase. I personally don't follow Lyle much so, no real opinion on his stuff.

8059
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: September 15, 2017, 07:44:56 am »
Quote from: maxent on September 14, 2017, 11:44:36 pm
Quote from: adarqui on September 14, 2017, 01:31:05 pm
Quote from: maxent on September 14, 2017, 06:43:18 am
Quote from: fast does lie on September 14, 2017, 05:37:33 am
Quote from: maxent on September 14, 2017, 01:50:28 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

I actually think this is a highly personal thing and in my book EC is perfectly safe. Have used it in the past and would use it again if not for living in a nanny state where it's completely banned. My best experience with EC was 18 months ago when i used EC while cutting down to ~165 while increasing muscle mass and strength on a pretty significant caloric deficit. And i was training super hard (not just lifting).  The muscle sparing benefits along of it on a cut are worth the sides (which only last a couple of days before subsiding). It's the most researched (scientifically) fat loss drug and was safe but people are dumb and overdose and ruin it for everyone etc.

However i will say that FDL is fat enough atm to not need any EC but if/when it becomes an issue it's worth considering it if you are worried about retaining muscle. Maybe once he's down 20-30lb from now? Actually EC is one of those things where its fat loss effects actually improve with chronic usage. But i think it's better to use it sparingly (ha ha) in short hardcore cuts (10-20 days) with big deficits. Up to the individual to decide. It's just one option.

One thing to keep in mind is if you need to cut a very long time (eg in this case) then towards the tail end you do actually suffer from the muscle wasting problem a lot more than if your cut is relatively brief (say 6-12wks).

cool, I respect that. I'm not completely anti-supp, so if it's effective and safe, i'll consider "not attacking it". My issue was mostly with the timing of the advice - like you said, once he's down maybe 30 lb, then it might be worth considering. I still don't think it will be, but that's the appropriate time for sure, not now. So I was just disagreeing with it more on the timing perspective.

I mean, if people do their research and want to take PED's with the help of some medical team, as long as it's not cheating in the sport, then I guess go for it .. but, if they are considering this, they better be topped out athletically with many years of dedicated training, for me to be able to comprehend it. So that's where I come from on these things, the idea of whether or not there has been enough focused, hard, dedicated work, to justify taking supplement X or PED Y.

If you look on these bodybuilding forums, it's absolutely batshit. It seems people just want to take substances. It doesn't even seem like they want to achieve an effect, IMHO. From what i've witnessed on these forums, it's more about just "taking shit" than actually achieving anything. These people dish out roid advice & all kinds of crazy supplement/PED stacks to people who are literally training noobs, it's insane. People who were once athletic, now many years old, coming to a forum talking about how they want to get unfat, and asking about 20 different supplements and getting back all kinds of responses about what, when, and how to take chemical Z. To me it's absolutely baffling.

I personally believe, the best way for 99.9% of people/athletes to stimulate a specific change (more/less muscle, more/less fat, more/less conditioning, more/less strength, more/less power) is through simple methods of training, training frequency, nutrition, nutrition timing, and sleep.

So as a very simple example, if you want to achieve more fat, less muscle, less strength, less power, and less conditioning, you would alter your training regime to include less training, more food, and even improper sleep. We talk at length about the reverse, but I think talking about the inverse is also important, which we rarely do.

"Hi I would like to go from 10 pullups to 0 pullups, what should I do?"

That should be its own thread, "The Training Inverse" thread.. kind of like my "reverse hypertrophy" terminology :D

But back on topic, the human organism's potential for adaptation is absolutely beautiful .. finding the right external stimuli to cause our bodies themselves to produce the desired hormonal, neural, muscular, bone, etc adaptations, is where it's at IMHO. Simply ingesting/injecting manufactured chemical compounds and such, removes "the work needed for our bodies themselves to create these effects". That work, IMHO, is the key. Another quick example, taking CHEMICAL X (WITH N SIDE EFFECTS) to drop fat vs taking months to drop fat using cardio: the work, "cardio", will also improve heart, lungs, and other enzymes related to human performance, while in the process of burning fat.

peace!

8060
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: September 15, 2017, 07:28:49 am »
Quote from: Final Phenom on September 15, 2017, 12:22:41 am
How organized are you? Do you have a planner for keeping track of your daily tasks? Just making planner use consistent will help a lot. Planning things you want to accomplish the day before definitely, having a weekly plan/goals is also good. Start with easy plans, work up to more complex ones. Some days you will fuck up and not do what you planned but keep at it.

Have us hold you accountable. I've noticed you stopped posting calorie counts. Look at maxent's log and the way he always tracks his diet. If you want I can downvote you every time you fuck up with your diet. But keeping track of it is the most important thing, the second I stopped counting calories, was when my cut started to drop off.

chill bro.. at the time of this post, he's 3 votes from going positive :D

Quote
I don't know how much crappy food you eat, but try not to buy it in the first place. Just having it there means you have to go through a willpower challenge every time you see it, whereas not buying it at all means you only have to have 1 willpower challenge.

Work down to less and less sugary foods - having only a few carefully selected emergency snacks - mine are plain yogurt with fruit, milk, beef jerky, PB and pistachios (last 2 are a little high in cals tho). I know you try to eat pretty healthy but just general guidelines.

PLAN OUT IF fasts until 6-8 hours after sleep. PLAN OUT your meals for the day/week ahead of time. Have a plan to avoid stress eating - cold showers are great, going for a 30 minute walk focusing on positive thoughts. Get your mind off things.

Great advice in this post.



The trick for me is to approach it slowly. If I do anything drastic, I can rebound hard & binge out. It feels like a "slow shrinking of the stomach" & "battling the withdrawals of removing junk food" for me. It's hard at first, but eventually it becomes second nature, and all cravings for junk/sugary foods/heavy cheat foods disappear. I mean, I don't even enjoy fiberless coconut water anymore, it's just too sugary for me right now - I need something with fiber etc.

Also one way to think of it, "politically", is to just look at junk/processed foods/sugary drinks/overeating as a weapon of the "NWO", to shift people into a sedentary lifestyle where they require more calories, more medications, more doctor visits, and are less able to resist. I'm just playing around & I think it's just supply & demand, but I have thought about it in those terms before as a sci-fi theme. There are many influences out there in life which derail us from achieving our true physical human potential. What if most elite athletes were just, "less infected by sedentary influences" than the rest of us? I've also thought of non-essential fat (edit: "sport" (activity) specific) as rings on a "lazy tree" - if you look at most Americans for example, they just keep getting fatter as they get older, it's as if each pound of fat is some kind of ring on a tree that says "ah this was a great year, did basically nothing", "then the year after it was even better, did less". For me, that would have been 2012 through 2015 - but now those rings are gone :D I mention this because I recall seeing you make (on a rare occasion) posts about "the system" and such. For people who think along these lines, thinking about negative external influences as forms of control/suppression created by "the system" seems like a good motivator to defeat them.

pC!

8061
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 14, 2017, 10:50:04 pm »
this made me lol, damn. she scares me, lmfao.

http://www.runsouthflorida.com/open-letter-to-my-future-training-partner-thank-you-im-sorry-and-i-love-you-by-valeria-rodriguez/

also typo at the end, "The moral her" vs "The moral here" .. my future training partner will not make typos! :D

8062
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 14, 2017, 10:44:55 pm »
some eggs i had yesterday, love how this photo came out, and man was it ridiculously good too.


8063
Boxing / Re: Floyd Mayweather Thread
« on: September 14, 2017, 08:28:02 pm »
Quote from: seifullaah73 on September 14, 2017, 07:25:55 pm
Floyd mayweather says regarding trump about grabbing a woman by the p**y as real man talk.  :gtfo:

http://nypost.com/2017/09/14/mayweather-only-real-men-talk-about-sexually-assaulting-women/

i consider myself a "real man" and I don't talk like that.. i don't like being around people who do, either.. I also don't know many people who talk like that, though, the ones I have known who say shit like that, are usually assholes. There's an enormous difference between "damn that girl looks ridiculous", "who's that, body is crazy" etc, versus: "i'm a superstar, I can walk up to any chick and literally grab them by the pussy, they'll let you do it when you're famous". Tons of athletes came out after that and said, "that's not how we talk in the locker room", i'm sure a few do, but most "real men" (respectful), if they do say something, they try and NOT make it sound like something coming out of a sexual offenders/predators mouth. Justifying such trash is not sending a great message, especially when he has 2 boys & 2 girls.

ya he's said alot of lame shit lately, maybe he's thinking of running for president?

i saw some other video of him telling people to protest that they are just wasting their time, could be out building a business & thinking up ideas etc.. was just a bunch of lame shit. That "stop standing up to injustice and go do something productive" mindset is fucking annoying.

stupid floyd. :uhhhfacepalm: perhaps the greatest boxer of all time though..  :ninja:

8064
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 14, 2017, 02:00:23 pm »
felt so good this morning .. legs/body feels so light/explosive.

tomorrow morning I might hit up my favorite basketball gym and get some jumps in.

also, I think my refrigerator broke.... eek!



09/14/2017

bw = 149
- 149.8 (so closer to 150)
- :wowthatwasnutswtf:
soreness = quads moderate, as day went on: hamstrings slightly
aches/injuries = none
morning quad flexibility = stiff
morning hamstring flexibility = stuff
- very loose in the evening though, heel easily to butt & easy head to knee hamstring
feel = very good but tired

wakeup = 9 AM
- wrecked
- woke up at 7:30, then 9
- needed the extra sleep, got alot of work in yesterday



diet:
- 9:30 AM: quick bw workout
- 10 AM: 4 eggs sunny side up with salt/pepper, avocado, roasted garlic, some big black olives, 2 pieces of bread (toasted), lemon grass green tea, more raw green tea
- 2:30 PM - 4:30 PM: nap
- 5:15 PM: water w/ lemon
- 7 PM: ~3 mile walk
- 9 PM: water + protein, avocado, 3 x grapefruit (much better after a workout & in the sun), 3 x banana
- 9:30 PM: water w/ lemon



stretch:
- 11 AM: everything
- 4 PM: soleus during dishes
- 10 PM: soleus during dishes
- everything before sleep


bw:
- ng pullups: BW x 10 + 1 (dead hang)
- full dips: BW x 8
- standing single leg lift: x 10
- standing single leg abduction: x 10



walk+run:
- TODO
- need to keep the intense work short, maybe just get one intense run in then continue walking

^^ going to just make this a complete rest day. took a 2 hour nap.




Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far. :D

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(13,]
- total: 7794m
- TODO: 9/7
- TODO: 9/12

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09)]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40)]

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly")]

Morning Quad Flexibility: [(14,"stiff")]

Morning Hamstring Flexibility:[ [(14,"stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, 8),(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none")]

8065
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: September 14, 2017, 01:31:05 pm »
Quote from: maxent on September 14, 2017, 06:43:18 am
Quote from: fast does lie on September 14, 2017, 05:37:33 am
Quote from: maxent on September 14, 2017, 01:50:28 am
BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol :ninja: Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

8066
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: September 14, 2017, 01:22:41 pm »
i'm worried that this is starting to look like a "sob story".

you know what to do..

get focused, stay positive, don't dwell/be negative, be consistent, don't rush, no excuses, and get it done!

this is all part of the journey .. the process is difficult. if it were easy, everyone would do it .. and from all of the proof that exists out there, only a very small percentage of people will make a huge transformation - but these are the people (we have several on here to learn from in journals) who just keep pushing forward & try to perfect their craft.

peace

8067
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 14, 2017, 01:14:49 pm »
Quote from: LBSS on September 14, 2017, 02:59:34 am
morning

- GMB warm up
christ i'm stiff

nothing else since sunday. didn't get home from work until 10:30 last night. hoping for a run tonight. shoulder is in a bad way despite rest.

evening

- run 4km in 21:02
road. knee still noticeable but lessening.

- stretch

shoulder always feels better when i'm sweating.

good news on the knee, and shoulder tbh .. if the knee keeps improving and allows you to get some more runs in (if your work schedule allows it), i'd be curious to see how you'd feel if you bumped up the run frequency a little. Could really loosen that shoulder up. These light runs & eventually some light intervals (relaxed/very submax 100's with walk back recovery) could be just the thing to promote more healing/adaptation.

jump rope can be pretty intense on the shoulders from my experience, and you'll get more ROM during running .. so i'd personally try and get more light runs in (if possible) & see what happens - as long as the knee isn't made worse by the runs of course.

personally i'd try to avoid ultimate for a bit, just to help try and not aggravate it alot. :/

peace!

8068
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 14, 2017, 11:43:49 am »
Quote from: seifullaah73 on September 13, 2017, 05:01:28 pm
Quote from: adarqui on September 13, 2017, 12:04:51 pm
Quote from: seifullaah73 on September 12, 2017, 09:56:38 am
Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1  :personal-record:
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  :P 5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.
 

 :ibsquatting: :ibsquatting:

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!

Thanks.

np!

Quote
That's quite interesting about the distance thing. I was thinking if something like that would be effective with running. Do you think it would work if I ran 100% at a certain distance like 60m, 80m, 100m till my body is used to it, then bump up the distance to like 150m, then try and get your body adjusted to running the entire distance at 100%, at first you may not make it the entire distance ofc, so run until you get tired, then next session try again and try to get further, and hopefully you will be able to run the entire 150m 100%. ofc you won't be running the competition races entire 100% you would use like in the video you posted of 200m strategy, 100% for first 50-60m, then coast the curve and then slingshot and try and run it fast to the end and the endurance you gain from the above method may be useful towards the end of the race when you are trying to decelerate as least as possible.

well, the example you gave kind of implies a true 100%, closer to max velocity; I don't think that's safe personally. So as long as you're avoiding max velocity (and not too close to it), I think it's probably safe, but not sure. People with more track experience would know much better than me, but logically it seems possible. For longer intervals, I think it could work. In my log, I call these "hang on's". I've tried it a few times and made some progress with it. Occasionally I do these "hang-on's" where I pick a pace or pace over a specific distance and and just try to hold on (within some kind of range) as long as possible. For example, i'll run a hard 400m at ~4:30 min/mi pace and instead of stopping at 400m, i'll just keep fighting it for as long as possible (say staying under 5 min/mi pace) or until I get to some specific distance like 800m. If I pick the "threshold of 5 min/mi", if I hit it on my watch, i'll try and get my pace back under - if it creeps up over, i'll stop. These efforts are really brutal and your brain seems to try and convince you not to do them, but they seem pretty effective.

sh*t meant to post this yesterday, forgot to hit Post!

8069
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 14, 2017, 11:30:10 am »
first rep is my fav.  :ibsquatting:

8070
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 14, 2017, 11:02:03 am »
ny 5th ave mile, 2017

I love that $1k bonus at the midway point, haha.

This is such an awesome mile race.

<a href="http://www.youtube.com/watch?v=xIxhIcAa5Is" target="_blank">http://www.youtube.com/watch?v=xIxhIcAa5Is</a>

<a href="http://www.youtube.com/watch?v=W2pu-VRVT6A" target="_blank">http://www.youtube.com/watch?v=W2pu-VRVT6A</a>

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