I see you’ve boarded the Gainz Train. Well done, keep it going!
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11/28 142.8 c2w2d5 13 week BBB week 5
Suppose to be a rest day but… my coworker wanted to lift with me. So… I bumped up deadlift day
3’s week
Warm up 3x5 135,135,140
Ss ohp 4x10 45
Working 3x3+ 165, 190, 210 (12 reps!)
Ss pull ups 4x5!
BBB 5x10 165
Ss hip thrust 4x15 165
And… Since co worker was feeling more work and wanted to kill himself lol
Leg extensions 2x15 125 plus 1 set of single leg count downs (55 total reps per leg) 25 lbs
Cable face pulls ss triceps 4x10 50,30
Seated cable rows 3x10 100
Hanging leg raises 3x10
Hyper extension 3x10
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11/29 144.2 I feel good today. Might… Squat.
Co-worker is super sore. He should have taken my advice and eased in… Lol
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Didn’t squat. Did a fuckaround day at the gym.
Hit some leg press 4x10 180
Umm some bench press
3x10 45,65,85
3x5 85
Umm some seated cable rows 4x10 100
Lat pull downs 1x20 70, 1x10 85, 1x5 100
Bi cep curls 3x10 15
Last day at that gym. It closes 11/30 at 8 pm
I just went to say good bye to my fellow gym goers.
Today… I scope out the other gyms. Gonna hit one of the courts for some sprints.
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11/30 144.8
Scoped a near by gym out. It’s… Acceptable. Did some squats just cuz.
3x5 45,65,85
4x3 115, 125, 140, 140
3x10 105
Then did some basket ball court drills. Nothing crazy.
Slow jog to free throw, back,half court,back,3/4 course back and full court, back.
some one joined me so switched to just using half court.
Sped up free throw, half,free throw and half again.
Sped up and repeat.
Sped up and repeat again.
I don’t like how easy it is to slide on the court. Do I need different shoes to prevent that?
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When I played recreational basketball, I found that a couple factors affect on-court traction, the first being whether the court hand sand or dust on it. An unswept, solid surface will be slick wherever there’s some dirt.
The second factor I learned was shoe soles will also affect traction. A sole with more lugs/bumps, like many road running shoes and trail shoes have, will be slipperier. A shoe with flatter treads puts more of the sole onto the court, creating greater surface contact and friction aka traction. Finally, a sole made of harder rubber will slide more easily, whereas a softer rubber will grip a litter better.
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To the harder sole thing, I’ve found that an older shoe turns very hard and will be very slippery.
Buy basketball shoes?
@duketheslaya I wasn’t sure they would solve the problem. I don’t watch basketball. Never played either. That was my first time on a court.
Ahhh okay. Yeah if you’re not going to do much basketball, shoes would be a waste of money
I just wanna start running some sprints. The new gyms I am forced to go to all have basket ball courts. Thought it would be a good place to do that
I did find a local highschool that’s not too far that has a track. But that will make sprinting harder in the winter since it’s out doors.
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12/1 145.8 rest
12/2 146.4 c2w3d2 squats 531 week
3x5 45,65,85
Ss push ups
5,3,1+ 115,125,140 (5 reps)
Ss rdl 3x10 95
BBB 5x10 105
Ss rows 3x10 95
Hanging out raises 3x15
Single Leg extensions 35 count down 55 reps total each leg
Also dropped by the track today. Jogged a full quarter mile (most I have done) then walked another quarter mile and then sprinted straights and walked curves for the last half mile.
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Nice! How’d it feel? Your first two laps - run a quarter mile, walk a quarter mile - are the classic formula for repeats. I love that method.
@TriednTrue it actualy felt pretty good.
I am please with my current cardio level (considering I didnt ever do any cardio)
It also felt nice to run the quarter mile non stop. The treadmill makes it feel like it takes forever to do that.
I also now remember why sprinting is so hard lol
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Heck yes!
I appreciate treadmills for some purposes, but really running across the ground feels much more satisfying. Well done with the nonstop quarter-miler run!
Right?! Its benefits exist for a reason - you’ve gotta buy them with sweat equity lol
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Well done Cherry 
Did you time the runs?
Very satisfying to follow the progress
Btw aweaome to run a q-mile the first time on the track
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@mortdk I did not this time. Was just getting a feel for what I was currently capeable of. I will probably as I start to incorporate running more. Down side is I won’t be able to run on the track for much longer.
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I hate this new gym thing…
C2w3d3 ohp 531 week
Warm up 3x5 45
Working 55,65,75 (5)
BBB 5x10 55
I had to clean all of those up due to no open racks
Front squats 3x10 55
Lat pull down 5x10 80
Leg extensions 3x10 80, count down 55 reps each leg 35 lbs
This work out felt… Meh
Stopped by the track again. Got another mile in. Gonna start with a goal of 5 miles a week.
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Maybe just 3 miles, that’s 3 times a week, should be enough.
Ease into it, there’s plenty of time.
Sucks