Author Topic: Two Hands Two Feet (Read 818616 times)

Coges · « **Reply #1800 on:** February 13, 2019, 05:57:40 pm »

Didn't train yesterday but played the obligatory mixed netball game. As much as I like catching up with my friends it's a shit of a game. The girls take full advantage of playing against blokes and push, shove and even hit you and there's nothing you can do about it. A girl pushed the ball into my face last night and I got called for contact. Think the infamous Kobe fake out but if if Barnes had made contact. Only two games left though and we're done. Anyway, after the game I did five jumps and all were over 30". The highest may have been around 32-33". Still need to get down and measure and film some jumps. Will try and do that tomorrow or Friday.

Coges · « **Reply #1801 on:** February 14, 2019, 05:58:56 pm »

Didn't get to the gym yesterday. Did do hapkido last night though. Good class. Also in more exciting news our hapkido club has struck a deal with my son's gymnastics club to share some space. Means I'll be able to train a lot more and with better facilities. Cannot wait.

Coges · « **Reply #1802 on:** February 17, 2019, 06:11:51 pm »

Missed the last three workouts of last week. Not great but I still played netball and did Hapkido so it wasn't like I sat on my ass doing nothing.

Played ball yesterday. 62-7. Our way lol. It was a train wreck of a game. The other team had two brothers who took at least 20 3's between then with most being from the "NBA" 3 point line. Half of them were step backs too. They hit 1 between them. In the end we didn't even bother defending them they were that far out. I felt sorry for their team mates. Especially one guy who was my height and had decent skills but just never got the ball. I also felt sorry for another of their players who ran into me as I made a cut. My shoulder made contact with his jaw and I felt it snap like I threw a nasty hook. Poor guy was probably 20-30kgs lighter than me too. He was ok and we had a good chat after the game. I had a couple of pre game dunks but no real opportunities in game. Aside from the alley that my teammate threw me with a couple of minutes left. Legit no legs that late in the game.

18/02/19

5am training

Reverse sled drag- 60m x 5
Peterson Step Up- bar x 15, 25 x 15, 30 x 15, 35 x 15, 40 x 15

Seated Calf Raise- 3 x 10 @+40

Seated DB Ext rotation- 5 x 10, 6 x 10, 7 x 10
Seated Tib Raise- 3 x 10 @ 15

Done. Stretch later tonight.

*Edit- Forgot to mention I went to the park yesterday morning with my kids and shot around for a while. Trying to focus on a few key items for my shot and it was going well. I ended up (internally anyway) feeling like I had a Klay type action. This actually then made it really easy to mimic his action instead of focusing on correcting my form and the shots started dropping. Was a really strange phenomenon and not sure if anyone else has done this. He has a really distinctive shot and maybe that's why it was easier to mimic it. What's more is I hit a few fade aways yesterday during the game and that same feeling was present. Hit a few mid ranges jumpers in practice too which was promising.

Coges · « **Reply #1803 on:** February 18, 2019, 06:42:34 pm »

18/02/19

PM stretching-
90s wall piriformis each side/90s wall middle split x 3

90s pigeon pose each side/90s pancake x 3

Couch stretch - 5 mins each side

Took about 45 mins total but it was late and I was switching between reading and watching Rambo for the first two then having a game of Fortnite during couch stretch. Good times.

Coges · « **Reply #1804 on:** February 19, 2019, 05:20:21 pm »

19/02/19

5pm
Head 2 toe- 3 x 60 each leg
30 on last set each leg- decent upper calf discomfort

RDL- x 10, 40 x 10, 50 x 10, 60 x 15
Floor L-Sit- Single leg compression- 10-20s each leg x 4
Ring Chins- bw x 5, 5, 4, 6

Couch Stretch- 60 pulses each leg x 3

7pm
Hapkido class. Two instructors sick and another injured put me running the class. Forgot half my Korean terms but was an otherwise good class. Didn't get the same level of training I would normally get but was good to stretch the brain and have to think about things a bit more.

Coges · « **Reply #1805 on:** February 20, 2019, 05:41:30 pm »

20/02/19

5pm

SL Calf Raise- Sets of 5- bw, +20, +35, +35, +35, +35, +35, +35
Split Squat- sets of 3 with 4s pause at bottom- bw, +10, +15, +25, +35, +40, +45, +45

Cross Bench Pullover- got 1 set in and had a kitchen emergency. The local supermarket had included a couple of flies when they wrapped our chicken and I was nominated to deal with it.

9pm

Wall Piriformis- 3 x 90s each side
Wall Middle Split- 3 x 90s

Pigeon Pose- 3 x 90s each side
Pancake- 3 x 90s

Couch Stretch- 2.5mins per side

gukl · « **Reply #1806 on:** February 21, 2019, 02:18:11 am »

I see you're playing mixed netball! It's fun isnt it? I used to play at uni. It was mostly netball girls and rugby guys. Where abouts do you play? How advantageous do you find the ability to jump? I dunked once or twice... Nobody seemed clear whether that was allowed? Lol Also totally get you mean about the violence from the females hahaha

Coges · « **Reply #1807 on:** February 24, 2019, 05:10:41 pm »

Quote from: gukl on February 21, 2019, 02:18:11 am

I see you're playing mixed netball! It's fun isnt it? I used to play at uni. It was mostly netball girls and rugby guys. Where abouts do you play? How advantageous do you find the ability to jump? I dunked once or twice... Nobody seemed clear whether that was allowed? Lol Also totally get you mean about the violence from the females hahaha

Fun is one way to put it haha. I play just at a local league near me in Pakenham. Mainly gym rats/football players and girls who grew up playing. Some of the girls are unbelievable. Especially the shooters. I get hilarious reactions when I jump. People first comment how tall I am and how long my arms are and then tell me how high I can jump (which isn't even that high). In our league you can dunk but I've played in other leagues where no dunking is allowed. Not even jumping when you shoot. You can also goal tend in our league which I've done once.
Yeah man the women are full on. Couple of weeks back a girl was getting annoyed I kept intercepting the passes. As I jumped in front of her she legit pushed me in the lower back almost turning me upside down mid air. It was a ridiculous act and I would hate to think what would happen if a guy did that to a girl.

Coges · « **Reply #1808 on:** February 24, 2019, 05:20:52 pm »

Keep running into a wall late in the week. Didn't train Thursday due to work commitments and Friday and Saturday I just fell off the face of the earth.

Had a ball game yesterday. Was an interesting game. The other team weren't that competitive but they had a guy who would have been 6'5. He was a decent player but just like the rest of the team he wanted to shoot 3's most of the game. I played ok. Some decent offence and a couple of blocks. Need to be fitter though.

Coges · « **Reply #1809 on:** February 26, 2019, 05:42:53 pm »

26/02/19

6pm
Deadmill-
30s x 5
Reverse Step Up- sets of 15- heel down- 6.5"box-
20, 25, 30, 35, 40

BW ring dips
6, 2, 4- my second set straight up sucked haha. Almost forgot how to dip
BW ring rows- feet elevated
10, 10 (not full ROM), 8- I "got" the movement on the second and third sets and was actually pulling properly with my back for the first time in ages. Felt great but a lot weaker obviously.

10pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- ~~2 mins~~ ended up spending 5 mins here
H2T- 72 pulses/side
Couch Stretch 36 pulses

27/02/19

3.30pm
2.5min deadmill- backwards slow steps

Seated GM- sets of 10
20, 30, 40, 50, 60
Straddle l-sit-
15-20s x 5

Cross bench pullover
6kg x 10, 10, x 7, 10 x 8
Single Leg Tib Raise
LR, (7,4)(6,4)(10,8)

Trap 3 Raise- sets of 10
2.5kg dbs, 5kg, 5kg

7pm
90 min hapkido class. Lots and lots of basics. Reinforcing good form and practicing kicking. Great class.

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- ~~2 mins~~ ended up spending 5 mins here
H2T- 72 pulses/side
Couch Stretch 36 pulses

Coges · « **Reply #1810 on:** February 27, 2019, 05:34:30 pm »

27/02/19

8pm

Deadmill- 15s sprint x 3
SL Calf Raise- 15kg x 5 x 3
Front foot elevated Split Squat- 4" box- bw x 15, 12 x 15, 12 x 15

Banded ankle mobilisations- 3 sets to failure each way each ankle

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Had some groin discomfort during the day which was definitely present during the split squats. I think a slight strain from hapkido. Cut the squats 1 set short and went a little easier in the middle splits and pancake stretches. It actually felt better after the squats though so idk. Will take it easy the next couple of days on movements that might aggravate it.

Coges · « **Reply #1811 on:** February 27, 2019, 06:34:27 pm »

Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

adarqui · « **Reply #1812 on:** February 27, 2019, 10:06:35 pm »

Quote from: Coges on February 27, 2019, 06:34:27 pm

Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example

also 5% scan is probably still very low.

the no-alcohol part is the best achievement to me.

come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.

the cold showers thing is pretty crazy, love it.

pc!

Coges · « **Reply #1813 on:** February 28, 2019, 05:33:27 pm »

Quote from: adarqui on February 27, 2019, 10:06:35 pm

Quote from: Coges on February 27, 2019, 06:34:27 pm
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example

also 5% scan is probably still very low.

the no-alcohol part is the best achievement to me.

come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.

the cold showers thing is pretty crazy, love it.

pc!

Thanks man. It seems that a lot of elites rarely drink these days. Lebron might be the exception with his love for red wine. I know in the Australian Football League most teams will be completely dry throughout the season. Although they may engage in other substances off the record.

I am definitely a fan of the way I feel not drinking but the best one for me is the no junk. It's been the hardest thing to give up and now that I have I'm definitely not going back. We are making up for it with other "healthy" snacks like cacao & nut protein balls, etc which I can do but it's completely removed that binge mentality which is gold.

Mate there is something about cold showers. I feel ok after a warm/hot one but after a cold shower you feel alive and the skin is smooth and tingling. It's something else altogether.

Coges · « **Reply #1814 on:** March 03, 2019, 08:00:49 pm »

28/02/19
Rest- unintended but Thursday seems to get me every time

01/03/19

Deadmill backwards x 5min

J curl- sets of 5
20, 25, 30, 35, 40
Modified Garhammer Raise
4, 3, 4, 3, 6

Single Arm DB Scott Curl
5 x 10, 10 x 10, 10

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

02/03/19
Rest

03/03/19

Deadmill sprints-
15s forward, 30s backwards x 2

Sissy Squats- 3 x 5

Bench Press-sets of 5
20, 40, 50, 60, 70
L-Sit single leg extensions
5 x 5

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Basketball game-
Interesting game. We were cruising for the most part and ended up leading by 16 with about 5 mins to go. Dropped our guard and they got back to within 6 with 3 mins to go but a couple of quick buckets our way closed the game out. I had a couple of tip ins and one of them I was above the rim when I guided it back. Need to get dunking into the game mentality. On that I will get some jumping/dunking practice in over the next two weeks as we have a bye this week. Also need to start running as my fitness is just not good enough. Nothing major. Maybe 1 longish run and 1-2 interval sessions a week. I should be able to handle that.

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Author Topic: Two Hands Two Feet (Read 818616 times)

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