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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
thanks guys
I already said that old dude is my girlfriend's dad
She's half asian.
for jumping read this - off course you need to do a lot of jumping...
http://www.higher-faster-sports.com/verticaljumpfaq.html
I already said that old dude is my girlfriend's dad
She's half asian.
for jumping read this - off course you need to do a lot of jumping...
http://www.higher-faster-sports.com/verticaljumpfaq.html
coolcolj
New member
coolcolj said:As per Kelly Baggett's article, I'm on a mission to make my glutes as big as and strong as I can and they're already big
http://www.higher-faster-sports.com/noglutes.html
My abs tested weak though - only got down to 45 degrees - so some work needed there. I definitely have anterior tilt
Big strong glutes
Mr world record probbaly has the biggest set there
Hamstrings are pretty small in comparison
coolcolj
New member
Saturday 12th April - Micro Cycle 7 - Week 8 - Day 2
Bodyweight = 86.8kg 191lbs in shorts and t-shirt
Down another 1lb. I really dropped the calories a bit harder this week. Nice to see the BF% on the Tanita finally moving down. But that killed my power today I think.
Didn't feel the best today, not as much sleep last night, and lower average this week.
Outdoor BBall court - one right next to park with a bent rim - Nike Free 7.0 Trainer
1.5 hours total
Pretty crowded
started with shooting, dribbling moves etc, then did lots of jumps in the middle. At least 20 max effort running jumps.
Finished off with another 15mins of continous all out moves, shooting and lots of tip ins. Sweat was pouring after that and I was huffing and puffing!
Not that explosive today, but I was wheeling and dealing some good moves and I felt springy.
Wasn't jumping much higher than last week on my running jumps, still 2 inches down on my current best, standing jump is pretty horrible too, but some types of jump are well up. My 2 handed jump off 3 steps was higher than I remembered. I could get both my wrists an inch above the bottom of the 9 feet backboard, and not factoring in the forward lean/reach which should add another inch or two. So I should be able to dunk 9 feet 2 handed pretty easily off a step and dribble, and grab 9.5 feet with 2 hands. Just need another 12 inches to do 10 feet
One step 2 legged jump up 2 inches from last week as well, matching my running jump today on the highest jump.
Landings felt a lot lighter/softer. Guess it's due to my body in better alignment from all the foam rolling and mobility/activation and posture work.
Knees felt so much better than last week, my left knee didn't really ache much at all, unlike last week where it felt like I tore something! Right knee still has that ache deep inside the kneecap, but much less than last week.
I figure my knees should be good to go in a few weeks time - as long as I keep doing the stuff I'm doing in the gym, plus stretches and at home keep foam rolling my IT band, glute medius, hips, calves, outer lower leg and rectus femoris, and my usual mobility/activation work.
Bodyweight = 86.8kg 191lbs in shorts and t-shirt
Down another 1lb. I really dropped the calories a bit harder this week. Nice to see the BF% on the Tanita finally moving down. But that killed my power today I think.
Didn't feel the best today, not as much sleep last night, and lower average this week.
Outdoor BBall court - one right next to park with a bent rim - Nike Free 7.0 Trainer
1.5 hours total
Pretty crowded
started with shooting, dribbling moves etc, then did lots of jumps in the middle. At least 20 max effort running jumps.
Finished off with another 15mins of continous all out moves, shooting and lots of tip ins. Sweat was pouring after that and I was huffing and puffing!
Not that explosive today, but I was wheeling and dealing some good moves and I felt springy.
Wasn't jumping much higher than last week on my running jumps, still 2 inches down on my current best, standing jump is pretty horrible too, but some types of jump are well up. My 2 handed jump off 3 steps was higher than I remembered. I could get both my wrists an inch above the bottom of the 9 feet backboard, and not factoring in the forward lean/reach which should add another inch or two. So I should be able to dunk 9 feet 2 handed pretty easily off a step and dribble, and grab 9.5 feet with 2 hands. Just need another 12 inches to do 10 feet
One step 2 legged jump up 2 inches from last week as well, matching my running jump today on the highest jump.
Landings felt a lot lighter/softer. Guess it's due to my body in better alignment from all the foam rolling and mobility/activation and posture work.
Knees felt so much better than last week, my left knee didn't really ache much at all, unlike last week where it felt like I tore something! Right knee still has that ache deep inside the kneecap, but much less than last week.
I figure my knees should be good to go in a few weeks time - as long as I keep doing the stuff I'm doing in the gym, plus stretches and at home keep foam rolling my IT band, glute medius, hips, calves, outer lower leg and rectus femoris, and my usual mobility/activation work.
coolcolj
New member
Sunday 13th April 2008
feel OK. I don't feel drained, and I don't even feel tired/sapped. Interesting, I did a hell lot more jumping yesterday and lots more BBall specific moves and jumps/rebounding/tip in etc.
And I always go all out too.
A little achey all over, but it's not too bad. Right knee a little tender walking downstairs.
Weighed 86.2kg 189.6lbs - sweet cracked 190lbs
Plan to get some new progress pics at 85kg 187lbs
Finally my waist goes down! Down half an inch to 34.5 inches measured loose.
Tanita scale gives me a 22.7-22.9% bodyfat reading that's down from an average of 24% before.
http://home.fuse.net/clymer/bmi/ puts me at 15.4% bodyfat
dropping the meat during my low calorie part of the day did the trick. I just eat fruit and raw nuts during that period. For a few days of the week
feel OK. I don't feel drained, and I don't even feel tired/sapped. Interesting, I did a hell lot more jumping yesterday and lots more BBall specific moves and jumps/rebounding/tip in etc.
And I always go all out too.
A little achey all over, but it's not too bad. Right knee a little tender walking downstairs.
Weighed 86.2kg 189.6lbs - sweet cracked 190lbs
Plan to get some new progress pics at 85kg 187lbs
Finally my waist goes down! Down half an inch to 34.5 inches measured loose.
Tanita scale gives me a 22.7-22.9% bodyfat reading that's down from an average of 24% before.
http://home.fuse.net/clymer/bmi/ puts me at 15.4% bodyfat
dropping the meat during my low calorie part of the day did the trick. I just eat fruit and raw nuts during that period. For a few days of the week
coolcolj
New member
much to my surprise this morning
85.8kg 188.8lbs
22.4-22.6% Bodyfat on the Tanita scale
nice
Serratus starting to show pretty clearly now when I raise my arms overheads. Outline of abs etc as well, still pretty fat though in the scheme of things.
Considering the amount of work I do on my serratus for shoulder health prehab/rehab - they're not as big as I thought...
85.8kg 188.8lbs
22.4-22.6% Bodyfat on the Tanita scale
nice
Serratus starting to show pretty clearly now when I raise my arms overheads. Outline of abs etc as well, still pretty fat though in the scheme of things.
Considering the amount of work I do on my serratus for shoulder health prehab/rehab - they're not as big as I thought...
coolcolj
New member
http://www.bodybugg.com/
interesting gadget that can work out how many calories you burn in a day from your movement and stuff
It really works, from the stuff I've read
I need to do more walking....
---
The bodybugg™ is the most accurate device on the market today for measuring calorie expenditure outside of a clinical setting.
It utilizes a patented process for interpreting calorie burn called "sensor fusion" developed by BodyMedia, Inc. This process involves collecting a range of body-data using multiple physiological sensors instead of a single sensor, which is what other calorie estimation devices such as pedometers and heart rate monitors rely on. It's this multi-sensor approach that enables bodybugg™ to "see" the wearer's context (whether they are sitting, sleeping, jogging, walking, etc.) that makes bodybugg™ such a reliably accurate device for calorie expenditure estimation.
The Physiological Sensors
Here is a list of the sensors in the bodybugg™ followed by a short description of how they contribute to energy expenditure estimation.
Accelerometer - The accelerometer in bodybugg™ is a two-axis micro-electro-mechanical sensor (MEMS) device that measures motion. This motion can be mapped to forces (g-force) exerted on the body. By taking gravity and motion into account along with the other sensor data, the wearer's body context and true level of physical exertion can be accurately predicted.
Heat Flux - The bodybugg™ also contains a proprietary heat flux sensor located on the side that measures the amount of heat being dissipated by the body via a thermally resistant material. In short, this sensor measure how much heat the wearer's body is giving off. Heat flux is an important parameter because the body tends to heat up the faster it burns calories.
Galvanic Skin Response - Better known as GSR, this sensor is comprised of two "hypo-allergenic" stainless steel electrodes on the back of the armband that measure skin conductivity. Skin conductivity is how much an electrical current can pass between two points on the surface of the skin and is affected by sweat due to physical exertion as well as emotional stimuli such as psychological stress.
Skin Temperature - Skin temperature is measured by using a highly accurate thermistor-based sensor located on the back of the bodybugg™. Looking at continuous measurement of skin temperature in conjunction with data collected from the other sensors can reveal the body's core temperature trends which are affected by the level of a person's physical exertion or lack thereof.
The data these 4 sensors collect, in conjunction with the wearer's specific body parameters (age, gender, height, weight) enable the most accurate estimation of energy expenditure on the market today outside of a clinical setting.
interesting gadget that can work out how many calories you burn in a day from your movement and stuff
It really works, from the stuff I've read
I need to do more walking....
---
The bodybugg™ is the most accurate device on the market today for measuring calorie expenditure outside of a clinical setting.
It utilizes a patented process for interpreting calorie burn called "sensor fusion" developed by BodyMedia, Inc. This process involves collecting a range of body-data using multiple physiological sensors instead of a single sensor, which is what other calorie estimation devices such as pedometers and heart rate monitors rely on. It's this multi-sensor approach that enables bodybugg™ to "see" the wearer's context (whether they are sitting, sleeping, jogging, walking, etc.) that makes bodybugg™ such a reliably accurate device for calorie expenditure estimation.
The Physiological Sensors
Here is a list of the sensors in the bodybugg™ followed by a short description of how they contribute to energy expenditure estimation.
Accelerometer - The accelerometer in bodybugg™ is a two-axis micro-electro-mechanical sensor (MEMS) device that measures motion. This motion can be mapped to forces (g-force) exerted on the body. By taking gravity and motion into account along with the other sensor data, the wearer's body context and true level of physical exertion can be accurately predicted.
Heat Flux - The bodybugg™ also contains a proprietary heat flux sensor located on the side that measures the amount of heat being dissipated by the body via a thermally resistant material. In short, this sensor measure how much heat the wearer's body is giving off. Heat flux is an important parameter because the body tends to heat up the faster it burns calories.
Galvanic Skin Response - Better known as GSR, this sensor is comprised of two "hypo-allergenic" stainless steel electrodes on the back of the armband that measure skin conductivity. Skin conductivity is how much an electrical current can pass between two points on the surface of the skin and is affected by sweat due to physical exertion as well as emotional stimuli such as psychological stress.
Skin Temperature - Skin temperature is measured by using a highly accurate thermistor-based sensor located on the back of the bodybugg™. Looking at continuous measurement of skin temperature in conjunction with data collected from the other sensors can reveal the body's core temperature trends which are affected by the level of a person's physical exertion or lack thereof.
The data these 4 sensors collect, in conjunction with the wearer's specific body parameters (age, gender, height, weight) enable the most accurate estimation of energy expenditure on the market today outside of a clinical setting.
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