Workout 1- Squat- Worked up to 5 reps at 100 First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.
Workout 2- Incline Bench- 60 x 6, 55 x 8, 50 x 10 Ring Chins- +10 x 3, 3, +15 x 3
good to see the squats felt good. can't believe it's been 5 weeks, fuq.
I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.
Merry Christmas & Happy New Year to everyone reading my journal!
same to you man!!
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The last week I haven't trained as I've been enjoying the holidays and had my girlfriends sister and family over from Brisbane so been busy entertaining/drinking. It's been good. I've got a couple of weeks break from work so been making the most of it. Probably put on about 2kg/5lbs from all the alcohol and food I've been enjoying, but there's always 2017 to get back into training and good habits.
seems like you're having fun with friends & fam, that's worth more a few weeks of training.
skipped lower body yesterday. utterly exhausted from not enough sleep. barely got out of bed after i came home from work. i have to be more disciplined with my sleep
me2. my sleep is wrecked lately.. but mostly just the time i fall asleep and wakeup, not the amount of hours total.. sub-optimal total sleep is the worst.
sleep is so damn important, don't neglect it! I made the mistake of getting too obsessed with work etc a few times and sacrificing sleep, worst mistake i've ever made.. The turning point was when my heart started 'racing' every time i'd try and go to sleep.. Scared the shit out of me. I was getting 4-5 hours many nights, even some sleepless nights.. Man it was horrible.
Are you trying to put on size now? Seems like you're eating way more than you were before.
nah just hungrier from the lifting & longer runs, i think.
i mean i guess i'd like to put a bit more meat on my legs/hips to give me more potential for power, but i definitely don't want to get 'heavy'. I'd like to get as lean/big as I was when I dunked, which is weird when you think about it.. I was leaner (~145 lb. @ ~8% body fat with bigger legs, and just more muscle in general).. vs now (~150 lb. @ ~12% body fat).
I think all of the lifting I did back then definitely helped me shed that extra layer of fat.. and also made my legs bigger (obviously ).
I don't really think i'm eating much more than I was, but i'm definitely drinking more milk. I just need it.. when I drink it, I can feel it immediately making me feel better. I've also stepped up the banana intake again lately.
So ya, i'm actually trying to get leaner and eventually lighter by getting back into weights & incorporating longer runs.
I need to get back on this level:
towards the end of my 'dunking career', I was basically that lean or leaner, and my legs were enormous (relatively). lol. definitely much bigger than they are now.
Towards the end, consistent ~145 lb, 315 lb. x 5 no warmup (stupid) half squat off pins:
and man people hate this video, but i love it.. moving 225 lb. around like it's a feather.. even tho it's off pins/not full depth, idgaf.. was jumping out the jump during those days.. legs felt bionic - and they were so thick.
Honestly I should be near that strong again even in this running game.. Need to be on another level.
It took me a long time to figure out I needed to focus hard on high rep heavy lifting back then ... so now I know that already, saves me alot of time.. Though this time, I don't want to go AS HEAVY (at least for now). I'd like to stay away from anything <= 10 RM, i'd like to just keep pushing the crazy volume and get stronger via light weight + crazy high reps.
i think i mixed up my dates in some of the previous posts, will have to check.
12/28/2016
Bio: Morning
last night's sleep: 6 hours - last night fell asleep: ~4 AM wakeup = 10 AM bw = 157 lb. - morning resting heart rate = didn't measure soreness = quads slightly, adductors moderately aches = right hip flexor slightly injuries = 2 toenails black, left shoulder slightly quad stretches throughout the day = ok amount standing desk (when on computer): no feel = very tired water = alot mosquito bites: 2
Food
11 AM
- big bowl of cereal + 2% milk + honey - 2 x banana - green tea
light speed: 14 x light 400m (400m moderate jog recovery), 4 mile cooldown - 12.09 mi in 1h:28m:03s @ 7:17 min/mi pace
actually really happy about that.. legs felt decent even though they were sore when running.. so i hit a few sub 6 400's and low 6 400's going light .. which i'm happy about.
also volume is slowly creeping up.. i'd like to get to 15 miles somewhat soon.
Workout 1- Squat- Worked up to 5 reps at 100 First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.
Workout 2- Incline Bench- 60 x 6, 55 x 8, 50 x 10 Ring Chins- +10 x 3, 3, +15 x 3
good to see the squats felt good. can't believe it's been 5 weeks, fuq.
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Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming. Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.
Adarq, is there a way we can get the option where you just click browse then upload for pics? I'd probably end up taking pics of the food that comes out of the air fryer for comparison and what not if I could. if not then I'd probably have to find something to upload them to then do the normal way.
ya but i'm too busy/lazy atm to do it
do what i do, upload to imgur then click the share -> bbcode/forum link, it'll give you the link in img tags so you can just paste it into a forum to embed it.. that's what i do in my journal when i upload my running data pics etc.
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