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Messages - LBSS

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8476
Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 05, 2011, 01:10:58 pm »
everyone gains fat when they gain weight. except steroid users. and sometimes even them. the proportion you gain of muscle and fat depends on (not in order of importance):

1. your genes,
2. your size and how fat you are when you start trying to gain weight,*
3. your activity level and the types of activities you're doing, and
4. your diet.

*e.g. very fat, untrained people are generally the only people who can really build muscle and lose fat at the same time. everyone else is stuck with at least a little fat gain.

8477
Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 05, 2011, 09:24:49 am »
Quote from: D-Rose Jr on August 04, 2011, 10:47:11 pm
Quote from: LBSS on August 04, 2011, 09:03:53 pm
if you are a hard gainer, eat more. being a hard gainer almost always means your body just doesn't want to eat enough to gain wait. suck it up and force yourself to eat a little more and, lo and behold, you will gain weight.

http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-hardgainer/

edit: never mind.

8478
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2011, 09:09:34 pm »
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = right toe bugging badly, have to concentrate to not limp
FATIGUE = low to moderate

- warm up

- tuck jump 2 x 10
submax

- sprint x 15y
2 @ 60% == standing start because of toe, toe hurt anyway, stopped

- DSVJ x 5

- DLRVJ x 10
felt technically pretty good but wasn't getting very high, maybe 30.5, maybe 31 at most.

- squat 5 x 7 x 260
felt great, lost focus on the last couple of reps of the last two sets but not a big deal. squatting yesterday was smart.

- chin up x 10 + 3,3,3,3
pseudo-RP

- dip + 8 lbs x 10 + 3,3,3,3
real RP

- stretch

felt pretty good. talked to my other brother on the way home, helped to just check in about our little brother. i do much, much better in the gym when there's no one else around, or almost no one.

8479
Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 04, 2011, 09:03:53 pm »
if you are a hard gainer, eat more. being a hard gainer almost always means your body just doesn't want to eat enough to gain wait. suck it up and force yourself to eat a little more and, lo and behold, you will gain weight.

8480
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2011, 04:26:29 pm »
Quote from: Raptor on August 04, 2011, 03:50:37 pm
So if you get him into a rehab center? A good one for that matter.

he's been in and out of rehab centers since he was 14. suggestions not really likely to be helpful, but i appreciate the thought.

8481
Nutrition & Supplementation / Re: Cancer therapy and prevention.
« on: August 04, 2011, 03:43:24 pm »
Quote from: Raptor on August 04, 2011, 02:58:24 pm
Quote from: JC on August 04, 2011, 02:03:24 pm
Quote from: LBSS on August 04, 2011, 12:30:05 pm
lol

Alkaline Diet is legit, but the others, lol.

Does that involve eating batteries?

haha i lol'd in real life at this. fuck whoever negged the post.

8482
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2011, 03:37:59 pm »
Quote from: Raptor on August 04, 2011, 03:27:29 pm
Damn, that sucks, hope everything is OK. There's really no hope of getting your brother on the straight path?

thanks dude. there's hope but it's completely outside everyone's hands but his. and he doesn't really seem to want to get better, so until he changes on that point there's really no hope.

8483
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2011, 12:42:16 pm »
quick side note: my youngest brother is in the hospital again. checked himself in on monday after an apparent heroin and cocaine bender (he likes to freebase) that started on friday. he didn't OD but i assume felt like shit as he was coming down, so he rode the bus to the hospital and got himself into a bed. not the first time this has happened, he's been addicted to drugs for years and he's seriously mentally ill, so normally this would be nothing new and i wouldn't post about it.

but my parents are at the end of their ropes: they had NEVER asked me to do anything until yesterday, when my dad asked me to do them a favor through a connection i have. that, more than anything else, is freaking me out right now. i went to talk to my boss about it, basically to say that i'm gonna take a bit longer lunch break than usual so i can do this favor -- not important what it is -- and i realized i'd been trembling a bit. still am.

i love my brother and have been worried about him dying suddenly for many years but that worry doesn't often surface. i'm exuberant but very emotionally controlled and independent, so when that quality breaks even a little bit it's very distracting. i'll go to the gym tonight and put in as much work as i can but it might not be my best work.

not fishing for pity or sympathy, just noting it down because it's having a pretty big impact on my ability to focus.

8484
Nutrition & Supplementation / Re: Cancer therapy and prevention.
« on: August 04, 2011, 12:30:05 pm »
lol

8485
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 04, 2011, 10:16:31 am »
Quote from: Funny Dude
The girl in the pink dress, with the amazing body and face, is that your wife and-or girlfriend?

i demand link to pic

8486
Strength, Power, Reactivity, & Speed Discussion / Re: Hypertrophy Training Tips
« on: August 04, 2011, 09:53:46 am »
big movements first, small movements after (e.g. rows before bicep curls).

better example:

DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'

DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.

8487
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2011, 09:43:11 am »
no gym yesterday because my friend had box seats at the legg mason tennis tournament and i've been wanting to go for YEARS. it was great, got to see james blake smoke the shit out of david nalbandian from like 15 feet away!

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = feet still a bit swollen/achey, knees scabbing over but still painful
FATIGUE = low to moderate

- warm up

- stiff leg ankle hop 2 x 30

- squat 2 x 5
225,225

- chin up x 7

- dip x 7

- stretch

used this workout mainly to do some serious SMR, get the blood flowing a little, re-grease the squatting groove, and stretch a lot. today i'll try to see if i can pretend like the last week never happened and do 5 x 7 x 260. should suck but hopefully i won't fail. gonna eat a bit extra throughout the day to make sure i'm fueled up.

8488
Injury, Prehab, & Rehab talk for the brittlebros / Re: Achilles tendon rupture
« on: August 03, 2011, 05:01:37 pm »
Quote from: ccameron on August 03, 2011, 03:36:06 pm
http://www.tendonworks.com/science.html

Scam or legit, what do you guys think?

gut says scam after 20 seconds on the site.

8489
Strength, Power, Reactivity, & Speed Discussion / Re: Peaking for a combine
« on: August 02, 2011, 04:11:26 pm »
Quote from: LanceSTS on July 31, 2011, 11:42:42 pm

  You thought wrong.  The 40yd dash is pushed so heavily and sprint coaches have nit picked every detail from the big toe to the top of the head.  The vertical jump is coached primarily as "jump".   There are of course exceptions but most combine training facilities are "practicing" the vertical jump, while teaching in detail sprint technique/starts/every step in the race.

this is why i will never be fast, shitty big toes.  :'( :'( :'( :'( :'( :'( :'(

8490
Basketball / Re: Why does my layup look like crap...
« on: August 01, 2011, 03:36:26 pm »
Quote from: LanceSTS on August 01, 2011, 02:55:13 pm
Quote from: D-Rose Jr on August 01, 2011, 01:50:19 pm
Quote from: LanceSTS on August 01, 2011, 01:11:06 pm
Quote from: LBSS on August 01, 2011, 10:04:21 am
lots of people on here are better qualified than i am to offer advice, so all i'll say is, why are you taking all your layups with the same leg/arm combination? shouldn't the ones from the left be off the right leg and with the left hand? even i can make layups off both feet and with both hands and i suck at basketball.

^^ learn to use your left hand/ right leg on the left side, right hand/left leg on the left side.  Also, being that youre a two leg jumper, practice jumping off both as well.

the right/left layup he did on the left/right side seems to work for me so i can skoop under guys arms and get a foul. sorry off topic

Its fine to do reverses and all sorts of variations to the basics.  If you cant ACTUALLY DO THE BASICS though, its a good idea to learn them.  Jumping off the right leg and using the left hand and jumping off the left leg and using the right hand are basic skills, that keep the defense further away from the ball.  There is a reason that every basketball coach in the world teaches these skills to players at a very young age. 

this.

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