9196
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2011, 07:49:30 pm »
Oh, yeah, and the back of my neck hurts like a bitch right now. Not 100% sure how that happened.
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9197
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 22, 2011, 07:44:59 pm »
BW = blah blah blah
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high, haven't slept well in days and my gf woke up at like 9 this morning, wtf. i tried to sleep more but no dice.
DIET = meh, gonna get better in a minute. didn't eat enough lunch.
s3: power
- RATING (6/10)
- warmup
- 10 yard dashes x 5
-ME jumps (~5-7 x 2)
12 jumps total, better than they've been but no PR's. 1-2 at 31.5, 1-2 at 31, the rest 30-30.5
- ME MR tuck: 5 x 5
i really just suck at these
- ME MR pogo: 3 x 5
i don't suck quite as bad at these
- SQUAT 3 x 8
235,235,235 == last set was hard
- OHP: 3x5
130,130,130x2 (fail), 125x1, 115x0 (fail LOL, I was done)
- DB row:3x8 2x12
60,60
- UNILATERAL: 3 x 8e (BSS) gym was closing, so no
- OPTIONAL: CORE (Y/N?)
N
- STRETCH
Considering my shit diet the last 24 hours (breakfast this morning was good but I was drunk as hell last night and didn't eat lunch, really), I'm actually not too blown about this workout. Try again with 130 next time on OHP and I'm glad my jumps finally stopped sucking so bad. It really makes a difference for me for no one else to be in the gym.
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high, haven't slept well in days and my gf woke up at like 9 this morning, wtf. i tried to sleep more but no dice.
DIET = meh, gonna get better in a minute. didn't eat enough lunch.
s3: power
- RATING (6/10)
- warmup
- 10 yard dashes x 5
-ME jumps (~5-7 x 2)
12 jumps total, better than they've been but no PR's. 1-2 at 31.5, 1-2 at 31, the rest 30-30.5
- ME MR tuck: 5 x 5
i really just suck at these
- ME MR pogo: 3 x 5
i don't suck quite as bad at these
- SQUAT 3 x 8
235,235,235 == last set was hard
- OHP: 3x5
130,130,130x2 (fail), 125x1, 115x0 (fail LOL, I was done)
- DB row:
60,60
- OPTIONAL: CORE (Y/N?)
N
- STRETCH
Considering my shit diet the last 24 hours (breakfast this morning was good but I was drunk as hell last night and didn't eat lunch, really), I'm actually not too blown about this workout. Try again with 130 next time on OHP and I'm glad my jumps finally stopped sucking so bad. It really makes a difference for me for no one else to be in the gym.
9198
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2011, 07:40:00 pm »
you'se a weird dude, adarq. nice music choice around 9:15 haha.
9199
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 21, 2011, 05:23:38 pm »"after we had sex in the theater, we went into the bathroom, and had sex again" = lol.. who cares? good job ma, you had sex.. 5000 years ago people were having sex in caves, full of bears and lions, and snakes.. or in mud, canals, or hot coals from recently erupted volcanos.. and this lady is bragging about having sex in a movie theater + bathroom, u kiddin me.
Yeah and dragonflies have sex...in the air. Beat THAT, giant-assed-and-titted lady.
9200
Pics, Videos, & Links / Re: beast
« on: January 21, 2011, 05:19:02 pm »
Never, ever, ever, give up. Your body can go farther and harder than you can imagine.
<a href="http://www.youtube.com/watch?v=VbWsQMabczM" target="_blank">http://www.youtube.com/watch?v=VbWsQMabczM</a>
9201
Art & Sheeeit / Re: Jackson Pollock
« on: January 21, 2011, 05:11:35 pm »
Not Pollock, 1982, by Mike Bidlo
9202
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 21, 2011, 01:04:58 pm »I was joking
But didn't you know that cookies are the best fat-burning kind of food?
9203
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 21, 2011, 12:57:14 pm »Yeah I mean, I have no idea where is all this fat coming from, I barely eat 2-3 plates of cookies every day.
yum. what kind of cookies?
9204
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 20, 2011, 01:45:12 pm »Well I'm not taking it personally because there's nothing to take personally. If I were to believe in nutrition I'd be "offended" Raptor is mocking nutrition as well (if I give a damn about Raptor in the first place). I mean, I'm crazy but I can still keep a good grip on things.
My idea with cardio is, first, that I suck hard at cardio and second, I might make the body switch to a more fat burning mode (make it choose fat as a fuel more than carbs). For that to occur, I need to lower the carb intake, lower the sugar intake to raise muscle insulin sensitivity and alter the hormonal response etc etc etc. Hopefully, that will do something.
Sure, this will happen by manipulating NUTRITION, yes, I know, but to count calories and do stuff like that? No sir. Too much for me. I'll eat less, exercise more, take in less carbs, eat less sugar, more protein etc, but never count calories. That would drive me more crazy than I already am.
If I do this, I still should get under 80 kg and lower body fat %.
Right, exactly. Didn't sound like what you were saying earlier. Counting calories is crazy, I can't imagine ever really doing that. Would drive me up the wall.
9205
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2011, 11:52:19 am »
Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State. Fuck Ohio State.
9206
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 20, 2011, 10:44:54 am »I DON'T WANT to train at jumping and this weight and bodyfat, my knee overuse will show up very quickly and the injury possibility increases in other areas as well.
I need to get at ~75 kg and then it's time to jump. Even more, I can't really jump anywhere since it's wet/cold outside and I don't have a gym in which to jump.
So it's time to get shredded, get cut, get awesome (or something) and work from there. And for that nutrition is DEFINITELY not going to help alone, I need to burn calories by the way of cardio and intervals.
That's why I want to do MSEM and then cardio just to get the feel of it, and progress in cardio from there.
Do you think that training in different spectrums (pure power & strength and pure conditioning and fat loss) will exclude each other out? MSEM is just a CNS training more than anything, so is doing a few reps of O-lifts or jump squats. And then, if I do interval stuff like swings it shouldn't have too much of a bad effect on power I think.
Categorically incorrect. Nutrition is BY FAR THE MOST IMPORTANT ELEMENT in cutting weight. A few KB swings are going to amount to jack squat in terms of calories burned. They won't hurt, but they're not gonna get you ripped and shredded.
CUT YOUR CALORIES, MAINTAIN OR INCREASE PROTEIN INTAKE, AND KEEP LIFTING HEAVY TO MAINTAIN LBM.
EDIT: If cardio is important to you for other reasons, then obviously you should keep doing it. My point was that as far as weight/fat loss goes, cardio is much, much less important than diet.
9207
Nutrition & Supplementation / Re: Question Thread
« on: January 20, 2011, 10:29:22 am »
Steps to a sensible diet, according to Lyle McDonald:
1. Determine necessary caloric intake.
2. Determine necessary protein intake.
3. Determine necessary fat intake.
4. Subtract calories from protein and fat from overall calorie requirement.
5. Voila, carb intake is determined.
6. Eat your vegetables.
In other words, sounds like you have a very sensible diet.
1. Determine necessary caloric intake.
2. Determine necessary protein intake.
3. Determine necessary fat intake.
4. Subtract calories from protein and fat from overall calorie requirement.
5. Voila, carb intake is determined.
6. Eat your vegetables.
In other words, sounds like you have a very sensible diet.
9208
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2011, 09:51:14 pm »
BW = blah blah blah
SORENESS = glutes, hamstrings, traps
ACHES/INJURIES = the tip of my right index finger, posterior delts
FATIGUE = none
DIET = solid but I had this really nasty soup at lunch...won't make that mistake again
s2: power
- RATING (7/10)
- warmup
- 10 yard dashes x 5
- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
lots of people shooting around, could not concentrate, got about 3 or 4 meh jumps and the rest meh but less so. Probably 8 jumps total.
- ME MR halftuck: 5 x 5
first two sets meh, 3-5 not so bad
- ME MR pogo: 3 x 5
first set meh, second set good, last set some asshole walked right in front of me and I lost my balance.
- SQUAT: 3x8
225,225,225 == all pretty easy
- S1: dips @ 3 x AF
bw+18 x10,10,10
- S1: pullups @ 3 x AF
9,9,4
- OPTIONAL: CORE (Y/N?)
circuit x3
--crunch +25x25
--side plank x30s/e
- STRETCH
and foam roll
SORENESS = glutes, hamstrings, traps
ACHES/INJURIES = the tip of my right index finger, posterior delts
FATIGUE = none
DIET = solid but I had this really nasty soup at lunch...won't make that mistake again
s2: power
- RATING (7/10)
- warmup
- 10 yard dashes x 5
- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
lots of people shooting around, could not concentrate, got about 3 or 4 meh jumps and the rest meh but less so. Probably 8 jumps total.
- ME MR halftuck: 5 x 5
first two sets meh, 3-5 not so bad
- ME MR pogo: 3 x 5
first set meh, second set good, last set some asshole walked right in front of me and I lost my balance.
- SQUAT: 3x8
225,225,225 == all pretty easy
- S1: dips @ 3 x AF
bw+18 x10,10,10
- S1: pullups @ 3 x AF
9,9,4
- OPTIONAL: CORE (Y/N?)
circuit x3
--crunch +25x25
--side plank x30s/e
- STRETCH
and foam roll
9209
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency squat time approaching
« on: January 19, 2011, 09:39:44 pm »cutting fat isnt about cardio (which in this case might be a hinderance to your strength training progress) but about nutrition. Get your diet right and you lose fat.
In your case i would just focus on the squat cycle and eat a lot to recover well, be energized and gain some muscle. After that you can focus on fat loss and strength mantainance.
Can I get a "Amen!"
9210
Article & Video Discussion / Re: valsalva maneuver
« on: January 19, 2011, 09:30:49 pm »oh right so small breaths when using valsalva methods, and use it for 5rm and below lifts, right?
and if lifts mroe tha n5rm, then jsut breathe normall?
FWIW, I use valsalva maneuver for at least part of the ROM for all compound lifts I do -- squat, DL, bench, OHP -- regardless of rep range, including warm ups. It helps so much with maintaining a solid core, which might not be a huge issue on the first rep of a set of 8 but can be a big one on the last couple of reps. Practicing it has allowed me to do it more easily and with less blood pressure issues when I do end up going heavy.