And I bet you can palm a ball with ease, which is the only grip skill that truly matters #BallisLife
Well, yeah, of course. Iāve been able to do that since I was about 14. I could dunk then too. I think I was 6ā2" as a freshman.
Itās funny how I just got to work (7am) and you havenāt been to bed yet.
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I still hope to one day dunkā¦ seems less and less likely as each year passes. I can touch rim, which means I still need 4-6 more inches on my vert.
I should definitely get to bed. Luckily for me work doesnāt start until 8am.
About a year and a half too.
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Nice, definitely still in the infancy of your journey. Iām hoping this log helps me stay consistent; the longest period of sustained training has been 4 months for me. Baby steps.
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Saturday AM. 5/27
Morning weight: 199.2 lbs
I did not do any yoga or lifting yesterday, so my body is well rested, but my knees are still bumming. Iāve decided that, instead of just waiting around for them to heal up, Iām gonna add some metabolic conditioning into my programming, which is probably long overdue. Outside of jump roping in college and weighted carries, I have not done any routine conditioning since high school really. Poor conditioning has definitely held back my performance in the weight room and hindered my health in general, but Iāve always put it on the back burner.
Sprinting might not be the best thing for my knees, but since itās not patellar tendonitis and sprinting is posterior dominant, Iām gonna give it a go. Heading off to the track now 
EDIT: Did my sprinting. Not sure exactly how Iām going to structure it into my program, but it felt great and my knees didnāt hurt one darn bit. Loosely using this article to guide me. Going to the gym later tonight for some upper body pressing
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Saturday PM, 5/27
Bench Press: 295 lbs 3x1, 225 lbs, 3x8
OHP: 135 lbs 1x6, 155 lbs 2x3
Single Arm DB Bench Press: 80 lbs 2x10 each side
Javelin Press: 50 lbs 2x10 each side
BW Dips 2x20
Tricep Kine Tings
I made this a quick upper body workout since I had already done sprints this afternoon and then went walking a few miles for a picnic this evening with the fam (I have a disabled pug that I push in a jogging stroller strapped with all the food, itās quite the sight). Anyway, between all that and helping my dad move some concrete stepping stones in the morning, Iāve had quite a fun-filled day of resistance training.
Tomorrow Iām planning on hitting the weighted pull-ups again. I was going to deadlift more often, but since Iām adding sprints into my programming, Iām just gonna deadlift once a week at most. The article I cited in my last post suggests doing sprints 6x a week while not pushing too hard, just to increase work capacity. I would like to get to this point, but Iām thinking my hammies might still be a bit tight tomorrow, so Iāll likely be sprinting next on Monday. If I can get my sprint frequency up to 6x/week, Iāll feel comfortable just doing two-a-days with sprints + alternating upper body push/pull days. Once Iām comfortable with that frequency of sprinting, I can add in deadlifts the last day of each sprint split (i.e. the end of each 6 day cycle), so that I can maximize my rest day. Since my knees are forcing me to hit the posterior of my legs so hard while resting my quads may be a blessing in disguise since my hammies and glutes have always been my greatest weakness. We shall see though. Rather just have my tendonitis heal up so I can squat 2-3x a week.
Gonna let my PWO shake digest, down a half-tub of Greek yogurt, weigh myself just for fun, and then get some rest.
EDIT: Evening weight- a bloated 203.0 lbs
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Bhaha u so have to take a picture of this!
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Hahaha thatās so good!
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You donāt have to sprint every day. You can do tempo runs on days that youāre sore. You basically run at 60-70% and maintain a good stride and mechanics for whatever distance. Itās still productive and doesnāt tax your body as much. I wish I could sprint more often (run fast is probably more accurate). Itād be nice to live next to a track but instead I have asphalt streets so I have to go to the Y or a track to run. When pressed for time (like usual) this doesnāt happen.
I got pinned by 295 this weekā¦ Iām losing. Not giving up, but losing.[quote=ālil.greggy, post:108, topic:228860ā]
(I have a disabled pug that I push in a jogging stroller strapped with all the food, itās quite the sight
[/quote]
Love this! I have a black Puggle. Well, we think thatās what she is. I love pugs for some reason. Their smashed little faces crack me up. Whatās the poor little guy/girlās disability?
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Thanks for the insight on the sprints. Iāll aim to do 90+% sprints 2-3 sessions each week along with 2-3 sessions in the 60-70% range. My legs are already pretty sore from yesterday hah. Even when I get acclimated to the frequency, it would seem safest to alternate between 90+% and 60-70% days.
Well, it would seem I simply started a bit ahead of you. The 3 plates is such a mental thing for me. Gonna have to do some experimenting these next few weeks to work on my strength off of the chest.[quote=āFrank_C, post:112, topic:228860ā]
Whatās the poor little guy/girlās disability?
[/quote]
HIs name is Mr. Wiggles and he used to be quite an adventurous pug. Going to the beach, hiking some decent hikes. Heās 14 now, but around when he was 10, he was a bit overzealous coming down our stairs, which is about 12+ steps. Sadly, he fell down and took a good tumble, injuring his spine in the process. He only has about 10% function in his hind legs now and is incontinent, so he also wears diapers. Basically a 6 month old child.
Thatās awesome that you have a puggle! All those types of dogs crack me up, too. So funny looking and personalities to match.
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OMG I LOVE this pic. Freaking adorable!
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These pics touch my heart 
So sweet
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Although Iām sure you all would just prefer more pug picsā¦ back to the log!
Sunday AM, 5/28
I went back to the track mainly to just do some dynamic mobility stuff. Some light sprints as well to get the blood flowing and a bit of a sweat.
Still aiming to go to the gym tonight for some weighted pull-ups. My upper back has been really tight, probably from the TUT overhead pressing circuit I do. Had been considered buying an Elite FTS āstick,ā but that seems like more of a luxury purchase at this point, one I canāt really afford. Need to stock up on whey and BCAAs in a couple weeks, and Iām leaning towards buying a year supply of each from BulkSupplements. They seem to have a good rep and it would save me 50% off as well as provide incentive to keep working out, although idk how Iāll like the flavorless powder. For whey it will be a bit more tolerable since I just chug my shakes mixed with milk. For BCAAs I like to sip them during the workout with dextrose, so I might still buy a tub of xtend to mix a little in just as flavoring. If anyone has experience with BulkSupplements please chime in! Might make a thread inquiring about it. It would be quite an investment without having ever tried it myself.
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Iāve found waxy maize preferable. Add in citrulline and youāre looking at poor manās Plazma. Oh, and unflavoured BCAAs are FOUL. See if Bulk do flavouring you can buy separately. The Aussie equivalent do, for very good value. Failing that, cordial works.
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Preferable in what sense? Before buying my last tub of dextrose, I was close to getting waxy or malto, but at the end of the day, most of what I read from others simply said it sat better in their stomach. Even 50-60g of dextrose sits ok with me, so it didnāt seem worth the increased cost.
I have been considering an investment in citrulline, but it also seemed like more of a luxury supp. I may buy some at the end of the summer when I can comfortably fit it into my budget. For now carbs, bcaas, and whey are the only necessities.
The unflavored BCAA is really scaring me since I would be dropping $300 on itā¦ I have only read great reviews on it though, and many people seem to be fine just flavoring it on their own. I canāt find any flavoring sold through BS, but Iām thinking if I just use a half scoop of Xtend + my carbs + 10g of the unflavored I might be okay?
Just how it sits on my stomach, TBH. Havenāt tried maltodextrin.
With the flavouring as long as thereās something in there to flavour the mix you should be fine.
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I have never tried any Biotest products; would certainly like to at some point just for fun.
How highly do you recommend Citruilline? Everything I have read on it in the past seems to be so hit or miss. Does it have a noticeable impact on your recovery or performance?