Author Topic: Scooby 2011 Journal (Read 555657 times)

scoobychau · « **on:** January 19, 2011, 11:49:44 pm »

Since TVS is lack of activity... I guess I will move my Journal once again.
(Since I started my journal in vert training, this is my 2nd time moving to a new home)
Old Journal: http://www.theverticalsummit.com/viewtopic.php?t=298&start=360

As the new year come, what could be a better time to move!

Plan for 2011:
Feb: 10km Marathorn - Lose 10-15lbs (is already Jan 20, lost 15lb in month?)
Apr: Hong Kong Power lifting Championship - Beat Hong Kong Record for 82.5kg class
Nov: Slamdunk on my birthday Dec: New baby Born, and no more personal life wowthatwasnutswtf:

Journal Star!
Still following Adarq's routine for Strength day and Volume day 2 sessions a week. (consisit of jump squat, explosive squat and depth drop/jump)

110104 Day First work out in 2011... is so cold 15th
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
65lbs.....1x8
JS
100lbs.....4x3
ES
190lbs.....1x3
232lbs.....1x3
260lbs.....1x3
302lbs.....1x3
322lbs.....5x2

Total.....8252

Is so cold in Hong this day.. and with so many year end holiday.. training plan is totaly messed up...

110112 Day A 16th Even colder this week
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
89lbs.....1x8
JS
126lbs.....4x3
ES
216lbs.....1x3
260lbs.....1x3
282lbs.....1x3
310lbs.....1x3
332lbs.....1x1.5 Failed

Total.....6286

Cheesy workout today... the gym is too cold... (excuse)

110118 16th Day A Strength
Depth Drop/Jump....4x3
Warm
45lbs.....1x10
95lbs.....1x8
JS
126lbs.....4x3
ES
216lbs.....1x3
286lbs.....1x3
308lbs.....1x3
319lbs.....1x3
329lbs.....1x3
350lbs.....5x2

Total.....10596

Mission for the rest of this month: Prepare for marathon and lose 15lbs in weight!

adarqui · « **Reply #1 on:** January 20, 2011, 05:52:55 am »

welcome scoob!@$!@$!@

i wouldn't do that program right now, i'd do something like this:

- warmup
- MR halftucks: 5 x 10 <-- train bounce for jumping, marathon, etc.. work on elasticity here
- squat: 3 x 10
- S1: upper push: 3 x 10
- S1: upper pull: 3 x 10
- maybe some light deadlifting here, since you plan on powerlifting after marathon: 3 x 5
- S2: upper push-2: 3 x 10
- S2: upper pull-2: 3 x 10
- calf raise: 3-5 x Failure (bodyweight or lightly loaded)
- done

you want to get in some lighter lifting, but enough tension to maintain muscle mass and strength.. losing that much fat/weight for a marathon is going to be draining.. stick to a more simple program for now.. try to get that in 2x/week, 3x/week could actually work too.. but for now, 2x.

60min total cardio per day (depending on fatigue though, take rest days when needed), either of these:
- 60min running
- 30min running + 30min jump rope intervals

i'd try to fit in some jumping 1x/week somehow also.

peace man

Clarence · « **Reply #2 on:** January 20, 2011, 06:21:10 am »

What's the HK record for 82.5kg class?

Cosmic J · « **Reply #3 on:** January 20, 2011, 04:16:58 pm »

Scooby
Scooby
Scooby
Scooby

scoobychau · « **Reply #4 on:** February 01, 2011, 04:10:55 am »

110120 Day B
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
115lbs.....1x8
JS
115lbs.....4x3
ES
205lbs.....1x3
227lbs.....1x3
249lbs.....1x3
271lbs.....1x3
293lbs.....1x3
313lbs.....1x5
313lbs.....1x4.5 failed
205lbs.....1x10

Total.....11418.5lbs

110121 Weight Lost Running Begin - Day 1: 40 min run at 11:15pm

110122 Weight Lost Running - Day 2: 36 min run at 11:20pm

I got really Sick after 010123 basketball training, caught a serious flu and have to stuck in bad for 2 days. Still caughing and stuff for the rest of the week.

110127 Too man holiday, and i am so sick... fuxk
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
95lbs.....1x8
JS
95lbs.....4x3
ES
185lbs.....1x8
255lbs.....3x5

Total: 6995lbs
I felt too sick to continue this training session...

Current Record for HK in squat @ 82.5 kg with squat suit is at 207.5kg
My current PR without Gear is 174.5KG with out lifting Gear (2.02 BW squat)
I still got quite a bit of gap, and i need to reduce my weight by 10lbs as well.

scoobychau · « **Reply #5 on:** February 01, 2011, 11:50:18 pm »

110202 New Adarq Program followed Day 1
MR tuck Jump
- 5 X 10 ( I am learning how to Jump with out too much knee into chest, still getting use to it)

Bench Press/ Pull down Sub Set 1
- Bench: 65lbs 1x10, 135lbs 3x10
- FrontPull: 120 3x10

Squat
-72lbs 1x8
-173lbs 3x10

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Deadlift
-173lbs 3x5

Calf Raise
2x30 (cramps at the upper hamstring near the end)
1x27

I am still coughing in the gym dam it!!!

110202 Weight Lost Running - Day 3: 30 min run at 11:42pm (only did 3 laps, with on and of fast pase walking, still recovering from cold)

Kepe on Running!

adarqui · « **Reply #6 on:** February 05, 2011, 03:15:24 am »

Quote from: scoobychau on February 01, 2011, 11:50:18 pm

010202 New Adarq Program followed Day 1
MR tuck Jump
- 5 X 10 ( I am learning how to Jump with out too much knee into chest, still getting use to it)

Bench Press/ Pull down Sub Set 1
- Bench: 65lbs 1x10, 135lbs 3x10
- FrontPull: 120 3x10

Squat
-72lbs 1x8
-173lbs 3x10

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Deadlift
-173lbs 3x5

Calf Raise
2x30 (cramps at the upper hamstring near the end)
1x27

I am still coughing in the gym dam it!!!

010202 Weight Lost Running - Day 3: 30 min run at 11:42pm (only did 3 laps, with on and of fast pase walking, still recovering from cold)

Kepe on Running!

how did that session feel?

nice work man just increase those x10 sets until you get near 10RM for multiple sets.. those 3x10's can be done with 10-12RM etc.

hope you feel better man.

pc

scoobychau · « **Reply #7 on:** February 06, 2011, 10:28:02 pm »

1102003 Weight Lost Running - Day 4 35 min running on chinese new year day 11pm! (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs...

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me. Since it is my first time doing that routine, everything is a bit light. I will do it again tonight.
Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.

scoobychau · « **Reply #8 on:** February 09, 2011, 04:37:41 am »

110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10 ( Still jump like a fool)

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10 (Squat rank is free.. so i jump to squat right away)

Squat
-216lbs 3x10 (Back to upper)

- Bench: 155lbs 2x10
- FrontPull: 110 2x10

Deadlift
-179lbs 3x10

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30

I am sweating so hard and this routine/session is very hard i feel...

110208 Weight Lost Running - Day 6: 36 min run at 11:37pm (Did 4 laps, first time really running without stopping!)

Craf is sooooo sore on 110209 morning.. my god.

adarqui · « **Reply #9 on:** February 10, 2011, 08:41:11 pm »

Quote from: scoobychau on February 06, 2011, 10:28:02 pm

1102003 Weight Lost Running - Day 4 35 min running on chinese new year day 11pm! (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs...

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me. Since it is my first time doing that routine, everything is a bit light. I will do it again tonight.

Quote

Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.

right, you need consistency and I mentioned many times you need 1 hour of total cardio..

remember, i said: 30min run + 30min jump rope/interval sprints/something.... OR 60min run..

30min is fine if you have perfect consistency and 100% clean/optimal diet.. if that isn't the case, then 60min would be better..

so you have a few choices, 30min run + 30min jump rope/interval sprint/something with 60min run.. 60min run... walk + interval jogs/sprints.. jump rope intervals for one hour (200-300 turns, rest 1-2 minutes).

pc

Quote from: scoobychau on February 09, 2011, 04:37:41 am

110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10 ( Still jump like a fool)

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10 (Squat rank is free.. so i jump to squat right away)

Squat
-216lbs 3x10 (Back to upper)

- Bench: 155lbs 2x10
- FrontPull: 110 2x10

Deadlift
-179lbs 3x10

ya 3x10 on deadlift im not a fan of, i like to tell people to keep them to 5 reps for the most part, that way back fatigue is minimized.

Quote

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30

I am sweating so hard and this routine/session is very hard i feel...

nice ;d

Quote

110208 Weight Lost Running - Day 5: 36 min run at 11:37pm (Did 4 laps, first time really running without stopping!)

Craf is sooooo sore on 110209 morning.. my god.

sucks about calfs being sore.... but that's a sign that you need to strengthen them.

peace man, stay focused & make sure you get in cardio every day..

scoobychau · « **Reply #10 on:** February 11, 2011, 03:44:31 am »

Thanks for Adarq for the feedback:
60 min of cardio per day will really test my time managment skill. I had still not able to Lift weight and Run on the same day. I had thought about it, but usualy too lazy to do it, I got off work, go to gym, eat dinner, sit infront of tv.. and think about running but never did run.

I try to limit my eating with oatmeal lunch and apple brakfast now, but my job require me to have 2 businese lunch this week, and -I have to eat with my father in law and stuff.. it is hard to control my eating.
The 4 laps 30+min run is harsh for me, and I do not have a rope for jumping still, anyway it is more of a time management problem that i need to fix.

My calf always act the same, every time I start doing calf raise to failure, it will get sore to the max, and the soreness remain for week or 2, it just stay sore painfully, and it is painful even if i just rub it. It is probbaly my 3rd or 4th time experiencing this same cycle. It will go away if I continue to calf raise just as the past. Like u said, it must be too weak.

BTW. My weight remain constant still...

110209 New Adarq Program followed Day 3
MR tuck Jump
- 5 X 10

Squat
-88lbs 1x10
-248lbs 3x10 (Tough near the end)

Bench Press/ Pull down Sub Set 1
- Bench: 156lbs 1x10 (Tough near the end)
- FrontPull: 110 1x10

Deadlift
-155lbs 1x5
-205lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
1x30
2x40 (cramps at the upper hamstring near the end)

1102010 Weight Lost Running - Day 7 37 min running non stop (4 laps @ 11:40pm )

scoobychau · « **Reply #11 on:** February 22, 2011, 11:50:01 pm »

110215 New Adarq Program followed Day 4
MR tuck Jump
- 5 X 10

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 2x10, 1x7 (Tough near the end)
- FrontPull: 120 3x10

Squat
-260lbs 3x10 (No warm up)

Deadlift
-205lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
1x35,31,30

scoobychau · « **Reply #12 on:** February 22, 2011, 11:58:36 pm »

110217 New Adarq Program followed Day 5
MR tuck Jump
- 5 X 10

Squat
-115lbs 2x8 (warm up)
-238lbs 3x10

Bench Press/ Pull down Sub Set 1
- Bench: 165lbs 2x10, 1x9.5 (Tough near the end)
- FrontPull: 120 3x10

Deadlift
-223lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 153lbs 1x10,8,5
- FrontPull: 120 3x10

Calf Raise
1x35,40,30

110220 Standard Charted HK Marathon 10km
Event started at 5:20 min, finished the ran non stop with finish time of 1hr and 6 min.
(The weather is so nice, cool and slightly wet, but because my wife did not train much, so I just ran by her side.)

Is time to focus in Powerlifting until April!!!!!!

scoobychau · « **Reply #13 on:** February 24, 2011, 01:09:35 am »

110223 New Adarq Program followed Day 6
(Now that mathorn is over, I want focus in more Power, however I am now 85kg, I still need to lose at least 3kg to reach the 83kg class.)

MR tuck Jump
- 5 X 10

Squat
-95lbs 1x10 (warm up)
-196lbs 1x10
-238lbs 1x8
-262lbs 1x6
-282lbs 1x6
-304lbs 2x3

Bench Press/ Pull down Sub Set 1
- Bench:
135lbs 1x10
155lbs 1x3
179lbs 1x3
201lbs 1x1.5
221lbs 1x0.5
179lbs 1x3.5
- FrontPull: 120 3x10

Deadlift
-179lbs 1x5
-199lbs 1x4
-269lbs 1x3
-291lbs 1x3

Bench Press/ Pull down Sub Set 2 (Skipped)

Calf Raise
1x35,30,30

Powerlifting coach tell me to cut down on volume, focus in either Strength buidling, or Lifting form Finetunning.
(But I don think she take in the account that I need to lose weight ...)

joejoe22 · « **Reply #14 on:** February 24, 2011, 11:14:20 am »

Nice work on the 10k. Not a lot out there that feels as good as completing a distance race. Good job bro.

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Author Topic: Scooby 2011 Journal (Read 555657 times)

scoobychau

Scooby 2011 Journal

adarqui

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