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Messages - LBSS

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8356
MUSiC anD SHeeT! / tinariwen - matadjem yinmixan
« on: June 26, 2011, 12:56:16 am »
Oh fuck yes. This song has been giving me shivers for going on five years now.

<a href="http://www.youtube.com/watch?v=IxJP0dYwRJg" target="_blank">http://www.youtube.com/watch?v=IxJP0dYwRJg</a>

8357
Injury, Prehab, & Rehab talk for the brittlebros / Re: Favorite ham string stretches? Mine are too tight
« on: June 26, 2011, 12:52:08 am »
BEND OVAH, BITCH!

Just kidding. But not really.

Other than toe touches, I like this: Stand facing a low-ish box, bench, chair, whatever. place one foot on top of object with leg straight. Lean forward at the hips until you feel the stretch in the back of your leg. Hold 10-15 seconds, then straighten without moving your foot. Rotate foot out, then bend forward again. 10-15s. Straighten, rotate foot in, bend forward again, 10-15s. Repeat with other leg. Sometimes I go through both legs twice.

Don't push the stretch too hard. The other thing you can do with this, and lots of other stretches, is to do it really light -- just until you start to feel resistance but before it's at all uncomfortable -- and hold for at least a minute. "Microstretching." I'm going to do some today, actually.

At the end of the day, your flexibility is going to be limited by your genes, and it doesn't matter past a certain point. I can place my hands flat on the ground with my legs straight but fuck if it helps me do anything athletic.

Also, foam roller.

8358
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: June 26, 2011, 12:31:27 am »
I like your workout as set up. Simple. If you're eating enough, which for you will feel like a lot but probably won't be that much, you should be beastin in no time. Like, a few months. Would add a pull on the second day, though. Chin up, maybe, since you're doing a horizontal row already. Just something else for your back.

Sorry your HS track career ended with a muscle pull. Sucks. But hey, now you can actually fulfill your journal title.  :highfive:

Are you going to college in the fall?

8359
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2011, 12:22:43 pm »
Luckily for the collective female guests at the hotel, the only other people in the gym were a couple of middle-aged dudes. One of whom was actually pretty jacked, like maybe former rugby player type.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

- warm up
jump rope x 5 mins off and on
joint circles
hip and shoulder stuff

- pogos 2 x 10

- depth jumps 2 x 5 x 18"
awful, ceiling is low and gym cramped so hard to concentrate on max effort

- SS1: leg press x 10 x stack
- SS1: CMJ x 3
- SS1 info: 2 rounds, see note for depth jumps about CMJ

- SS2: calf raise x 10 x half stack
- SS2: straight leg raise x 10
- SS2 info: 2 rounds

- SS3: pull up x 5
- SS3: dip x 5
- SS3 info: 2 rounds, lol, just wanted to do something

- stretch

Felt good to be in a real live gym again.

8360
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2011, 10:42:19 am »
At the fancy hotel now. I gotta say, nothing against the guest houses I stayed in over in Afghanistan, but there's something to be said for great coffee and temperature control. Also, I just got a real shave for the first time, which has me feeling manly as shit. Gonna go work out now and try not to spontaneously impregnate any of the foreign chicks in the gym.

8361
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 24, 2011, 01:31:08 am »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

- mobility + stretching x 1 hour

- general messing around x 1 hour
-- handstand practice x a bunch
-- various pogos, stiff leg ankle hops, SVJ, etc. x a bunch

nice and easy, kept it fun. i'm a little embarrassed that i can't do a credible handstand, so i'm gonna start working on that here and there.

edit: last day in afghanistan. islamabad tomorrow, and a real gym. less than a week until home.

8362
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 21, 2011, 10:55:56 pm »
last few days have been exhausting, working at least 12 hours every day. have still managed to get in some mobility and stretching in the mornings but no workout until today. oof. it's also really hard to stay fully hydrated here. the baseline sweat level is super high so i've been downing like 3L of water a day, plus coffee and tea (and the occasional glass of coke).

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate, which is weird because i slept for 8 hours last night and the night before: benefit of being completely wiped out

- warm up
joint circles x 10/each direction
glute bridge 3 x 15s/e
posterior rocking x a bunch
bird dogs x 10/e

- BSS ISO hold x 60s/e
LR, surprisingly easy with the left

- stiff leg ankle hop 4 x 20

- push up w/2s hold at bottom 3 x 10

- scap wall slides 3 x 10

- plank 2 x 30s

- stretch

30-60s rests between pretty much everything. very easy but got heart rate up for 35 minutes or so and it's better than nothing. gotta pack up then i'm making the drive back to kabul. keeping my fingers crossed that i'll get to ride in the land cruiser and not the hilux, but we'll see. there was a suicide attack in one of the towns we have to drive through (motherfucker killed a little girl and himself. fuck you, asshole, i hope there's a hell so that you can spend the rest of eternity dipped upside-down in battery acid while a rabid dog rips your balls off over and over again), so the big fear is that i either won't get to leave, or i'll have to drive north to mazar-i-sharif and catch a plane down to kabul. either option would suck.

8363
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 19, 2011, 12:26:46 am »
Quote from: speedstik1028 on June 18, 2011, 04:37:33 pm

can you still have enough energy to train hard without carbs? otherwise i don't see the point of carbs for the truly dedicated.

HAHAHHAHAHAHAHHAHAHAAAAHAHAHAHAHAHHAHA!

Quote from: speedstik1028 on June 18, 2011, 11:41:50 pm

like if carbs can only do harm what's the point of eating them at all?


AAAAAAHAHHAHAHAHAHAHAHAHAHAHAHAHAHAHA!

oh man, i needed a good laugh.

8364
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2011, 01:01:24 pm »
Quote from: cowed77 on June 18, 2011, 11:59:42 am
what are the name of those elite nike socks u got? they basketball specific?

hahaha, anyways, the missus's sis went on her grad trip around the US, got her to buy me some of those nike socks, i told her i wanted long ones, unfortunately they only come up to mid calf.  :(


i read "missus sis" as like a drunk way of saying "mister suss," which is what i call my dog sherlock.

they have baseball in singapore, right? can't you get baseball socks?

8365
Strength, Power, Reactivity, & Speed Discussion / Re: Jumping And Smolov
« on: June 18, 2011, 09:19:49 am »
damn, you have freakishly long arms.

8366
Introduce Yourself / Re: Too fat, too furious
« on: June 18, 2011, 07:16:07 am »
well, the good news is you probably have some decent muscle under all that fat, so progress should be easy once you get your diet on track.

fantastic user name, btw.

8367
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2011, 07:03:38 am »
Quote from: cowed77 on June 18, 2011, 06:39:06 am
Good dedication man.
Heat and humidity just kills me, which is unfortunate since I'm in Singapore.

Hope u can come back soon and get back into the shape of things.


thanks man. hard to stay dedicated out here and i'm ashamed to say that i haven't been as consistent as i should over the past few days. i'll be back in the states on june 30 and back in the gym on july 1, so from there on out i'll hopefully be moving on up.

Quote from: cowed77 on June 18, 2011, 06:39:06 am
Meanwhile why dun u work on ur sprinting? I mean from tt one old vid u post I felt u could do with some speed/explosiveness!

you're right about my speed/explosiveness, although i was making a little bit of progress on that before i left. sprinting and jumping are out, though because i'm staying in a guest house surrounded by a high wall topped with concertina wire and i can't exactly go to the park or anything. there's no space. there actually is a park here, but i'm not allowed to go to it. security is a lot worse here than kabul.

i'm out in the sticks now, in a provincial capital called pul-i-khumri. when i'm back in kabul i'll at least have higher ceilings to work with and can do some drop steps and stuff. and once i get to islamabad i'll have an actual gym to work with.

8368
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2011, 06:33:58 am »
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up
lacrosse ball rolling hips and shoulders
joint circles
SL glute bridges
hip and t-spine mobility stuff
more SL glute bridges

- 30/30 x 20
combo of jumping jacks, air squats, push ups == HR around 135-140

- stretch

8369
ADARQ & LanceSTS - Q&A / Re: Shredded/Lean Upper Body
« on: June 16, 2011, 10:09:05 am »
Quote from: mherold on June 15, 2011, 11:47:44 pm
Have you guys heard of the biosignature popularized by Charles Poliquin?  It takes various sites of body fat and based on the differences it tells you which hormones in your body (testosterone, estrogen, insulin, cortisol, etc.) are high or low. Via changes in training and diet/supplementation the hormonal profile changes and then so does the likelihood of storing fat differently. I have no experience with this myself but many people do.

I have always been the type to store fat in my pecs and love handles and thighs. Supposedly this means my estrogen, and insulin (carb tolerance) is high. It makes sense to me.

HAHAHAHAHAHAHAHAHAHAHA.

8370
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 15, 2011, 12:12:46 pm »
today i woke up at 3:30, then spent 9 hours in a car. now it's 8:40 PM and all i've eaten are a bowl and a half of mueslix, some lemon-flavored cookies and soda. i'm not even hungry. it's so fucking hot. i'm tired as hell.

/whining

no workout today.

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