8101
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2012, 09:47:15 am »
adarq...vag...t0dday
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adarq...vag...t0dday
8103
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2012, 09:54:36 pm »
went to gym with my little brother today, taught him a bit o' benching.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- bench 3 x 5 x 155
easy but not as easy as it should have been, lol. that's what i get for not benching for at least a year.
- bent over row 3 x 5 x 155
easy
- SS1: ab roll out x 20
- SS1: lift 25 DB by head 2 x 5s each hand
- SS1 info: 3 rounds
- foam roll legs x 45 minutes
mother of god
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high
- warm up
- bench 3 x 5 x 155
easy but not as easy as it should have been, lol. that's what i get for not benching for at least a year.
- bent over row 3 x 5 x 155
easy
- SS1: ab roll out x 20
- SS1: lift 25 DB by head 2 x 5s each hand
- SS1 info: 3 rounds
- foam roll legs x 45 minutes
mother of god
- stretch
8104
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2012, 11:00:11 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- sprint starts x 2
gym was too full to do 10y so just did a couple of bursts
- DSVJ x 5
awful, awful, awful, awful, okay
- DLRVJ x ~20
a bunch of tennis ball dunks, a few of which were good and a few of which i missed (lol). not as high as the first day i did them. got in my own head after about 13 or 14 jumps and started jumping lower. frustrating.
- MR half tuck x 25,25,25
springy! yes!
- squat MSEM 2 x 3 x 275
missed a squat day and was feeling tired so didn't want to push it. back to volume on friday.
stretched just now, at home. gotta get up at the asscrack of dawn tomorrow for a call with pakistan, so i didn't want to be at the gym too late.
8105
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2012, 11:57:22 am »
rolled into gym on monday having forgotten shorts at home. could find none in lost and found (they wash the clothes and then leave 'em in a pile in a back room), although i did find a t-shirt i'd lost. knee has been bugging consistently for a couple of weeks now, anyway, so it probably wasn't a terrible thing to rest a bit. foam rolling IT bands hurts but i've actually been doing it, so that's good. need to set realistic goals in order to have any chance of follow-through. full-body SMR every day is not realistic for me.
went to dinner at parents' house last night so no workout. tonight, hopefully will make rim make loud banging sound over and over.
forgot to mention that on sunday i tried to dunk with a soccer ball and it threw off my approach so much that i felt like a complete tard. holding a tennis ball is weird enough. oh well, just got to suck it up and get used to it.
went to dinner at parents' house last night so no workout. tonight, hopefully will make rim make loud banging sound over and over.
forgot to mention that on sunday i tried to dunk with a soccer ball and it threw off my approach so much that i felt like a complete tard. holding a tennis ball is weird enough. oh well, just got to suck it up and get used to it.
8106
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2012, 02:21:50 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
FRIDAY
BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff
FATIGUE = low
- warm up
- DSVJ x 3
- DLRVJ x ~15
meh, pretty bad
- MR half tuck x 25,20,20
- explosive box squat 8 x 2 x 225
- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds
- stretch
SUNDAY
- warm up
- DSVJ x 4
possibly PR, probably the highest DSVJ i've ever done, ~31.5
- DLRVJ x ~25
just wasn't getting up well, approach was all off. did a few tennis ball dunks but not that well.
the gym was closing soon so i decided to cut my losses, will go work out again today.
(later)
- stretch
8107
Nutrition & Supplementation / Re: Cheat days on a weight/fat loss diet
« on: January 13, 2012, 05:02:01 pm »
yeah, refeeds are probably a good idea. from an article about AMPk:
Quote from: lyle mcdonald
having a refeed/anabolic phase at some point. You need to turn off diet induced catabolism (explaining why people often lean out after a refeed) and inhibiting it in the brain.
8108
ADARQ & LanceSTS - Q&A / Re: What kind of lunges and why?
« on: January 13, 2012, 09:25:41 am »
can't do lunges 
8109
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 12, 2012, 05:28:58 pm »
yeah the "good improvements" part is what matters. keep on keepin' on!
8110
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 12, 2012, 10:40:26 am »
don't you have a kid? just add weight crossfit style:
8111
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2012, 10:19:22 am »
rock and roll man!
I vote if you can get a tennis ball down you need to buy a mini b-ball and dunk that too!
thanks loopie! i'm gonna try a soccer ball the next time i'm jumping that well. there were too many people around yesterday, didn't want to get owned in front of all the crossfitters.
plus if the ball had bounced off weird it'd have hit someone doing kettlebell snatches or double unders or something, and for all my hatred of crossfit i like all those people and i'm not an asshole.
8112
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2012, 10:17:21 am »
^^^ lol, yeah, i thought about that. alright vag, i'll listen to your crazy advice. 
maybe something a little texas-methody...
Day 1
jumps
squat 5 x 5 @ 80-85%
upper push/pull 3 x 5
Day 2
jumps
explosive box squat 8 x 2 @ 45-65%
upper push/pull 2 x 10
Day 3
jumps
squat MSEM 2 x 3 @ 90-95%
upper push/pull 2 x 10
okay, glad to have something to go on. here we go!
maybe something a little texas-methody...
Day 1
jumps
squat 5 x 5 @ 80-85%
upper push/pull 3 x 5
Day 2
jumps
explosive box squat 8 x 2 @ 45-65%
upper push/pull 2 x 10
Day 3
jumps
squat MSEM 2 x 3 @ 90-95%
upper push/pull 2 x 10
okay, glad to have something to go on. here we go!
8113
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 11, 2012, 09:52:28 pm »
DUNKED A TENNIS BALL OVER AND OVER, PROBABLY TRUE 34" VERTICAL AT LEAST ONCE OR TWICE. FUCK. FUCKING. YES.
8114
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2012, 09:51:39 pm »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff, toes a little
FATIGUE = moderate, just felt a little burned out, long day at work
- warm up
- sprint x 10y,10y
bad
- DSVJ x 3
okay
- DLRVJ x ~20
dunked a tennis ball repeatedly, probably 8-10 times. i've been able to jump high enough before but didn't have one on hand. anyway it's the first time i've ever actually put something through the rim. it felt awesome, i was giddy afterward. and i think i actually PR'd for height, too. true 34, for sure. sweet.
- squat 5 x 285,285,285
easing in, knee felt fine, good thing
- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds
- stretch
so awesome.
FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff, toes a little
FATIGUE = moderate, just felt a little burned out, long day at work
- warm up
- sprint x 10y,10y
bad
- DSVJ x 3
okay
- DLRVJ x ~20
dunked a tennis ball repeatedly, probably 8-10 times. i've been able to jump high enough before but didn't have one on hand. anyway it's the first time i've ever actually put something through the rim. it felt awesome, i was giddy afterward. and i think i actually PR'd for height, too. true 34, for sure. sweet.
- squat 5 x 285,285,285
easing in, knee felt fine, good thing
- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds
- stretch
so awesome.
8115
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 10, 2012, 09:26:49 am »
looked easy. nice.