DATE |
RESULT/ACTIVITY |
COMMENTS |
BALL USED-ball
inflation
SHOES USED |
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Sunday
November 18 '07
Waltham Y Gym
650-705 PM
|
15 minutes indoor
scrimmage with Spanish
Boys |
It was a half court scrimmage with these
Spanish boys around high school age. Kleymar from Guatemala was on my
team. We won 5-4.
I dribbled by two of them moving towards
their goal; then on a second run I dribbled by 3 of them (their entire
team) while advancing towards their goal and scored, and scored. These
were ground-dribbles not air-dribbles. I quickly got winded my throat was
somewhat sore, and I had a stuffy nose.
The boys on the other team victimized my 3
times, as I attempted to play no-hands goalie defending the 4' wide, 3'
high goal. No hands goalie takes time to get used to. With time players
can get very good at scoring on a no-hands goalie.
The ball they were using was a Nike Rolinho
Clube, size 5, low bounce--a heavy cannon-ball-like indoor ball, small in
size.
|
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
gray dress socks
|
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Monday November 26 Waltham Y Gym
443-630 |
107 minutes
LHKH Drills
Score 47 total, 0.49/minute
A c-day, all the usual vitamins minerals
oils juice (mineral pill, fish oil, wheat germ oil, cod liver oil,
tangerine juice, ? as to brewers yeast, ? vit E pill).
+ carrot juice
|
At 443 PM the Cambridge School of Weston
Basketball team was still there; they were there for about the first 30
minutes of my workout, I did the workout their side of the big blue
curtain, on the other side of the big blue curtain dividing the gym, the
Spanish boys were having a 3 on 3 soccer game. I used a little strip of
space parallel to the curtain on the CSW side; the CSW had been scheduled
to stop at 430 PM since they were staying into the open gym time we felt
justified to do our soccer.
I successfully adhered to the LHKH or greater
pattern 47 times in the 107 minutes: I estimate that 12 minutes should be
subtracted for scoring due to being delayed, interfered with by this and
that thus 47/95= 0.49 successful LHKH or better runs per minute was the
score.
I had stayed away from soccer and done
basketball only for a week because I was feeling too under-the-weather to
do the tiring soccer workout.
A successful LHKH run involves: kick the ball
up with the left foot, take no more than 4 paces before heading it, take
no more than four paces before kicking it, and then take no more than 4
paces before heading it again. Greater than this would mean, for
example, after the fourth touch with the head, taking three paces,
kicking the ball, then taking another four paces and heading it etc. All
of this is done without the ball touching the ground while running
forward. There is a constant effort to in this manner 'fly' the width of
the gym (approx 17 yds from the starting point) as fast as possible while
keeping the ball under tight control.
From the right angle, that 17 yds, about the
width of the gym, looks like an incredibly long distance, and it is
amazing anyone could fly that distance, across the entire width of the
gym, keeping the ball off the ground but close to the body while moving
forward at a high speed.
|
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
gray dress socks
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5 p |
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Wednesday Nov 28,
635-935 PM
Waltham Y |
180 minutes
LHKH Drills (described Nov 26
entry)
Score 93 LHKH adherence runs total,
0.52/minute
A c-day, all the usual vitamins minerals
oils juice (mineral pill, fish oil, wheat germ oil, cod liver oil,
tangerine juice, ? as to brewers yeast, ? vit E pill).
+ carrot juice
2 5 mg melatonin pills previous 24 hours,
approx 5 cg before practice.
|
Starting 40 minutes into the practice, I got
more and more tired this effected the quality of the runs, but there were
good ones to the end. The last two hours more of the trashy runs were
classified as successes.
I do not recall becoming this tired on this
kind of practice previously.
Faces in the Crowd
Chad's mountain climbers climbing the wall,
were there 630-730 PM
|
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
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Friday November 30
427-600 PM
Waltham Y Gym |
93 minutes
LHKH Drills (described Nov 26
entry)
Score 57 LHKH adherence runs total,
0.61/minute
??? pre-game nutrients |
Drank water at 30 mins. Had scored 45 at 540 PM, while not looking at the watch or the clock, low number of trashy successes scored as a success; lots of moderately fast 75% of max speed width of the gym tight, pattern adherence runs. The rate was up.
On the other side of the gym there were 2
black basketball coaches giving a basketball clinic to 3 white boys.
|
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Sunday December 2, 616-749 PM
Waltham Y Gym |
93 minutes
LHKH Drills (described Nov 26
entry)
Score 57 LHKH adherence runs total,
0.61/minute AGAIN not a typo
A non-c-day, non-cg day; all the
usual vitamins minerals oils juice (mineral pill, fish oil, wheat
germ oil, cod liver oil, tangerine juice, ? as to brewers yeast, ? vit E
pill).
+ carrot juice
Drinking 3-4 oz wine every time I woke during
the night gave me sleep but I felt sluggish during practice.
|
Runs lower in quality than yesterday. Speed of runs on average was 60% max speed today as opposed to 70-75% yesterday. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
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| Tuesday Dec 4, 433-733 PM
Waltham Y Gym |
120 minutes
LHKH Drills (described Nov 26
entry)
Score segment 1: 46 LHKH adherence
runs total in 60 mins, 0.77/minute
Score segment 2: 49 LHKH adherence
runs total in 60 mins, 0.82/minute
A non-c, non-cg-day, all the
usual vitamins minerals oils juice (mineral pill, fish oil, wheat
germ oil, cod liver oil, tangerine juice, ? as to brewers yeast, ? vit E
pill).
+ carrot juice + 1 piece bread
Prev 24 hours had melatonin, + 2 herbal
sleeping pills from Whole foods
|
Spanish boy Kennin Teo feels insulted because
I had named him 'Herod'; he researched the matter and found out that
'Herod' killed Christ. Previously he had been pleased to be called
'Herod'.
Segment 1, 433-541 PM counted as 60 minuted
due to 8 minutes delays. Thus 46 LHKH successes in 60 minutes; best LHKH
runs day so far. Previously, the 45 & 52 LHKH runs in 60 minutes
scored and described at Soccairnine, were days in which many of the runs
scored as successes were junk. Not so today. Many of the runs today went
all the way across the gym while pattern was adhered to at fast or fairly
fast speed.
Average today Segment I estimate, was
about 75-80% of max sprint speed on the runs. Very few of the runs counted
as LHKH or LHKH+ today were trash, the average quality of the runs counted
as successes today was high.
Segment 2 was 630-733 PM, counted as 60
minutes due to 3 minutes interference. In this 60 minutes there were 49
LHKH runs counted as successes. Speed was not as fast as in the 1st
segment, about 60-65% of max sprint speed on average. Quality aside from
speed was not as good as first segment; but quality was much better than
early 45 and 52 runs in 60 min days described in soccairnine.
Seems the development of the muscles involved
in this is better with soccer done every other day, as opposed to every
day, as I had suspected. Weightlifters do not exercise the same part of
the body two days in a row, the trend has been to exercise a body part
less and less times per week down to the once a week common these days in
weightlifting. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding; crimson as in Harvard socks.
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
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| Thursday Dec 6, 653-915 PM Waltham Y Gym |
120 minutes
LHKH Drills (described Nov 26
entry)
Score segment 1: 49 LHKH adherence
runs total in 60 mins, 0.82/minute
Score segment 2: 60 LHKH adherence
runs total in 60 mins, 1.00/minute
A non-c-day, non-cg
day, all the usual vitamins minerals oils
juice (mineral pill, fish oil, wheat germ oil, cod liver oil, tangerine
juice, ? as to brewers yeast, ? vit E pill).
+ carrot juice + 1 piece
bread 8 Whole Foods 'restful sleep' sleeping pills
plus 1 5 mg melatonin pill in 24 hours previous to practice.
|
Segment 1, 653-754 PM counted as 60
minutes. 49 LHKH successes in 60 minutes;
Average today Segment I estimate, was
about 80% of max sprint speed on the runs. But number of runs in which
pattern held for only 11 yds instead of 15 yds entire width of gym,
somewhat unusually high. First high quality run at 709 PM, the ninth
run scored as a success. 19 successes had been scored by 723 PM with no
nicotine gum chewed. By 744 PM 40 had been scored.
Segment 2 was 815-915 PM, counted as 60
minutes due to 3 minutes interference. In this 60 minutes there
were 60 LHKH runs counted as successes! Score was 40 at 856 PM, 50 at
905 PM, 55 at 91111 PM, 60 at 916 PM.
Speed was about 70-75% of max sprint speed on
average. No alot of trash successes. Lots of moderately fast, well
controlled runs all the way across the floor, keeping ball off ground,
close to body, adhering to LHKH pattern. Much better quality than previous
high of 52. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Sunday Dec 9
615-750 PM
Waltham Y Gym |
90 minutes
LHKH Drill (described Nov 26
entry)
Score: 93 LHKH adherence runs total
in 90 mins, 1.03/minute; last 30 minutes rate was 1.17 per
minute
A non-c-day, non-cg day, zero melatonin taken
previous 24 hours all the usual vitamins minerals oils
juice (mineral pill, fish oil, wheat germ oil, cod liver oil, tangerine
juice, ? as to brewers yeast, ? vit E pill).
+ carrot juice + 1 piece
bread prev 24 hours, 32 oz beer previous 24 hours,
the night before; 4 Whole Foods 'restful sleep' sleeping pills
|
Start was 615. Score 11 at 629; 55 at 714; 58 at 718 PM; thus 58 in first 60 minutes due to 2 minutes discounted for delays, interference. Score was 35 successful LHKH runs in last 30 minutesm which is |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Tuesday Dec 11
433-945 PM
add conditioning |
157 minutes
LHKH Drill (described Nov 26
entry)
Score segment 1: 44 LHKH adherence
runs total in 52 mins, 0.85/minute
Score segment 2: 42 LHKH adherence
runs total in 60 mins, 0.70/minute
Score segment 3: 41 LHKH adherence
runs total in 45 mins, 0.91/minute
A non-c-day, non-cg day, 1 5 mg
melatonin pill taken previous 24
hours all the usual vitamins minerals oils
juice (mineral pill, fish oil, wheat germ oil, cod liver oil, tangerine
juice, ? as to brewers yeast, ? vit E pill).
+ carrot juice + for a change 0 pieces
bread prev 24 hours, 48 oz beer, 4 Whole Foods
'restful sleep' sleeping pills
|
Segment 1 LHKH, 433-535 PM, counted as 52
minuted due to 10 minutes of interference and delays. 44 runs,
0.85/minute. First good run was the #2 scored as a success at 435 PM;
therre had been 4 good runs by 444 PM when the total score was 8.
Definitely not as good as previous soccer day on Sunday. The first 15
minutes of this segment were the best first 15 minutes ever; but then for
some reason performance went down instead of improving. After the first 15
minutes the Spanish boys came in. A black boy amongst them started
blasting WMJX radio station at extremely loud volume on a radio the YMCA
had helpfully supplied them. Then when he and the other boys left, he left
the radio in the gym still blasting at top bvolume. The Y staff seemed to
act as if he had a sacred right to do this. After I was left alone in the
gym and turned the volume off, my performance did not recover and go up.
Seems to me, the melatonin impaired the ability to perform well when
fatigued.
Question: how can a boy be allowed to
bring a radio into the gym and blast music at a volume that is unbearable
even when wearing 32 decibel earplugs?
Segment 2, LHKH, 753-855 PM, 42 LHKH run
successes, in 60 mins discounting 2 mins for delays, rate 0.70 per minute.
1st good run was the first one scored at 755 PM. The rate was 29 in
45 minutes, 0.64 runs per minute while the radio was blasting, and 13 in
17 minutes 0.76 runs per minute with the radio volume turned off.
Segment 3, LHKH, 900-945 PM, 41 LHKH run
successes, in 45 mins, rate 0.91 per minute. Score was 12 LHKH
run successes at 912 PM. The runs this segment on average were 60-65% of
max sprint speed, the quality was OK. Conditioning and Weights
633-653: ran 1 mile on treadmill at 3 mph. Not winded at all but
slight pain in left calf
702: 90 lbs + bar, 25 reps, toes straight calf raise. Easy.
707: machine prone leg curl. 50 lbs, 25 reps. Easy.
711: 110 lbs + bar, 25 reps, toes out calf raise. Medium hard.
715 machine prone leg curl. 65 lbs, 12 reps, size L, medium
hard.
721 120 lbs + bar, 25 reps, toes-in calf raise. Medium hard.
726 machine prone leg curl, 80 lbs, 12 reps, size L, medium
hard.
730 Treadmill, 12 mph, 49 seconds. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
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Friday Dec 14
825-950 PM
Waltham YMCA |
Conditioning
Weights
Treadmill |
825: Treadmill 12 mph, 60 seconds
835: 25 reps, 120 + bar, machine calf raise, toes straight
840: 12 reps, prone leg curl, 80 lbs
852: 12 reps, leg press on strive machine, 110 lbs
905: 12 reps, 110 plus bar, shallow squat, on max-rack machine
923: shallow free-weights squat, 90 plus bar, 12 reps, easy.
927: Incline machine squat, 12 reps, 180 lbs plus bar, easy.
934: treadmill 12 mph 53 seconds
942: 25 reps, 120 + bar, machine calf raise, toes out
945: 12 reps, prone leg curl, 80 lbs
950: 25 reps, 120 + bar, machine calf raise
Treadmill input data: 165 lbs body weight, 0 incline. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
|
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Saturday Dec 15,
620-750 PM
Waltham Y Gym |
90 minutes
LHKH Drill (described Nov 26
entry)
Score segment 1: 58 LHKH adherence
runs total in 90 mins, 0.64/minute NOTE score is low due to
delays caused by sharing gym with full court boys soccer
game.
A non-c-day, non-cg day, no melatonin
pill previous 24 hours Before practice nutrients: all the
usual oils juice (fish oil, wheat germ oil, cod liver oil, tangerine
juice, ? as to brewers yeast, ? vit E pill).
+ carrot juice + ? pieces bread; mineral pill
replaced with magnesium, iron, zinc, and chrom picol pills
prev 24 hours, 48 oz beer, 4 Whole Foods
'restful sleep' sleeping pills |
Segment 1 620 - 750 PM, 90 minutes, total 58 LHKH run successes, rate 0.64 LHKH success runs per minute. First good run the 3rd counted as a success at 625 PM. There were boys playing a full court soccer
game, while I attempted to do the LHKH run running this way and that in
areas their full court game was not occupying at a given time. There were
lots of delays. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
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Monday Dec 17
Waltham Y
817-950 PM |
93 minutes
Conditioning
Weights
Treadmill |
817 12 mph for 70 seconds on treadmill
826 prone leg curl, size L, 80 lbs, 12 reps
831 machine calf raise, toes straight, bar plus 120, 25 reps
836 machine leg press on strive machine, back-4, leg-2, 110 lbs, 12
reps
843 machine shallow squat, 110 lbs plus bar, 12 reps
852 machine incline squats, 200 lbs plus bar, 12 reps, easy.
857 machine incline squats, 230 lbs plus bar, 12 reps, easy.
901 machine incline squats, 280 lbs plus bar, 12 reps,
easy.
912 free shallow squats, 110 lbs plus bar, 12 reps, hard enough
922 12 mph for 60 seconds on treadmill
931 machine calf raise, toes out, bar plus 120, 25 reps
935 prone leg curl, size L, 80 lbs, 12 reps
940 machine leg press on 'strive' machine, back-4, legs-2, 110 lbs,
12 reps, easy.
945 machine incline squats, 360 lbs plus bar, 12 reps,
easy.
950 free shallow squats, 110 lbs plus bar, 12
reps. |
Adidas Bracara Indoors Shoes with 2 Layers of
Sole Padding; |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Tuesday
Dec 18
Waltham Y
750-945 PM |
100 minutes
LHKH Drill (described Nov 26
entry)
Score segment 1: 60 LHKH adherence
runs total in 60 mins, 1.00/minute; quality 7.5, speed
70%
Score segment 2: 39 LHKH adherence
runs total in 40 mins, 0.98/minute; quality 6.5, speed
65%
A non-c-day, non-cg day, 0 melatonin
taken previous 24 hours all the usual vitamins minerals oils
juice (mineral pill, fish oil, wheat germ oil, cod liver oil, tangerine
juice, brewers yeast, vit E pill).
+ carrot juice + ? pieces multigrain
bread
prev 24 hours, 1 liter wine, no herbal
sleeping pills |
Segment 1 750-850 PM, 60 mins, total 60 LHKH
success runs achieved, 1.00 per minute, first good run was the third
scored as a sucess at 753 PM. The second half was better in quality and
speed in this segment. Seems I was tired from the treadmill and the
weights yesterday. Estimate quality score on range 1-10, 7.5. Estimate
speed, 70% max spring speed on average. Several runs at greater than 90%
of max sprint speed. By quality I mean, the length in yards over which the
LHKH pattern is maintained, the tightness of control over the
ball.
Segment 2, 905-945 PM, 40 mins, 39 LHKH
pattern adherence runs, 0.98/minute, estimate quality 6.5 on 1-10 scale,
avg speed 65% of max sprint speed. The fatigue that I expected to screw up
the first segment finally kicked in in the second segment.
Seemed the fatigue from the treadmill work
and the weights took a toll.
|
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding;
New Adidas Teamgeist
Replique
Ball
Purchased
at Olympia
Sports Watertown MA, October 9
'07
inflated to 7.5
psi |
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Sunday
Dec 23 |
Current Version of Conditioning Routine for Soccer |
Here is my new conditioning for
soccer/sprinting program that I devised Dec 22. It contains a Routine A
and a Routine B, both of which are to be done once a week.
Routine A
treadmill 12 mph until exhaustion; treadmill room machine leg press 1x10 65% max; machine room free-weights squat 1x10 65% max; free wts room Romanian deadlift 1x10 65% max; free wts room dumbbell lunge 1x10 65% max; free wts room leg curl machine room 1x10 65% max; machine room cleans 1x20 50% max; free wts room free-weights calf raise 1x25 50% max; free wts room hyperextensions 1x25; free wts room reverse trunk twists 1x10; free wts room leg raise 1x10 free wts room treadmill 12 mph until exhaustion; treadmill room machine leg press 1x20 50% max; machine room free-weights squat 1x20 50% max, free wts room Romanian deadlift 1x20 50% max; free wts room dumbbell lunge 1x20 50% max; free wts room leg curl machine room 1x20 50% max; machine room bent-over rows 1x10 65% max; free wts room free-weights calf raise 1x15 75% max; free wts room hyperextensions 1x25; free wts room reverse trunk twists 1x10; free wts room weighted leg raise 1x10 65% max free wts room Routine B
Treadmill 12 mph until exhaustion 45 degree machine leg press 1x10 65% max; free wts room machine smith squat 1x10 65% max; free wts room deadlift 1x10 65% max; free wts room dumbbell lunge 1x10 65% max; free wts room leg curl 1x10 65% max; machine room military press 1x10 65% max; free wts room machine smith calf raise 1x15 80% max; free wts room situp 1x25 free wts room twisting situp 1x25 free wts room Treadmill 12mph until exhaustion 45 degree machine leg press 1x25 50% max; free wts room machine smith shallow squat 1x25 50% max; free wts room stiff legged deadlift 1x25 50% max; free wts room dumbbell lunge 1x25 50%; free wts room leg curl 1x25 50% max; machine room pullups as many/as many partials as possible; free wts room machine smith calf raise 1x25 50% max; free wts room weighted situp 1x10 50% max; free wts room weighted twisting situp 1x10 50% max; free wts room These routines are based on web pages I
created that are at:
They are also based on pages at:
|
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| Monday Dec 24 |
Analysis Re Best Way to Improve
Speed |
RE the Question, is traditional
Weight-Training good for improving sprinting speed?
Conclusion for the day: Certain experts led
by Kotzamanidis (http://www.velocitysp.com/coolsprings/press_releases?news_id=181) have
defied the vast majority of the coaches and sprinters
and declared that traditional weightlifting is of no use in terms of
improving jumping or sprinting skill. IMHO Kotzamanidis in their
eagerness to prove their point, misinterpreted several studies. A few
examples of this. Kotazamanidis et al cited Delecluse, Harris, and
Wilson in defense of their position that resistance training does not
improve sprint performance. But in reality what Delecluse found was that
resistance training improved sprint acceleration, whereas non-weighted
plyometrics improved both acceleration and maximum sprint speed. Actually
what Harris found, was that heavy resistance training does not increase
sprint speed whereas heavy resistance training combined with light
resistance training does increase sprint speed. In reality what Wilson
found, was that resistance training improved vertical jump performance
(not sprints), but less than plyometrics or loaded (30% max squat) jumps
which produced the greatest improvement in the vertical jump.
The fact Kotzamanidis et al included the
Wilson study indicates that they made an absent-minded mistake, or that
they consider vertical jump results applicable to the study of
training for sprinting; yet they ignore an important study by Adams which found that resistance
training combined with plyometrics improved vertical jump much more
than resistance training alone or plyometrics alone. (http://nsca.allenpress.com/nscaonline/?request=get-abstract&doi=10.1519%2F1533-4287(1992)006%3C0036:TEOSWO%3E2.3.CO%3B2)
and (http://www.gssiweb.com/Article_Detail.aspx?articleid=26).
There appears to be evidence having to do
with muscle fibers (http://www.drdarden.com/readTopic.do?id=412352), and
also having to do with the results of human experimentation (http://www.citeulike.org/user/coldstreamer/article/1529100),
(http://ajs.sagepub.com/cgi/content/abstract/26/2/221),
and (http://www.velocitysp.com/coolsprings/press_releases?news_id=181), that
'explosive' 'ballistic' type weightlifting, such as Olympic style
weightlifting with a heavy weight moved rapidly, or as an
alternative, 30% max weightlifting with the light weight moved
rapidly, produce better gains in sprints/jumps than when weights are
moved slowly. There also seems to be evidence that a combination of these
two types would be better than either alone (http://www.velocitysp.com/coolsprings/press_releases?news_id=181)
and other sources. However ( http://www.google.com/search?q=cache:lVeAxXKeCGUJ:faculty.css.edu/tboone2/asep/Bruce-Lowe-1Feb2007.doc+Delecluse+hakkinen+%22strength+training%22&hl=en&ct=clnk&cd=22&gl=us )
a review completed in the year 2007 claims that the evidence shows that
moving weights rapidly is in fact worse than moving the weights slowly.
Evidence re improvement of jumping ability is
applicable to sprints. There is a 0.68 correlation between jump
performance and sprint performance (http://user84004.websitewizard.com/files/unprotected/resisted_training_for_speed_development.pdf);
the two movements are similar; athletes who need to run fast need to jump
high also.
There is evidence that squats done at greater
than 70% can actually impair jump sprint etc performance.
Amongst the antiweightlifting crowd there
seems to be a general lack of consideration for the fact that
weightlifting can improve endurance thereby increasing speed in match or
competition situations; they also seem to fail to realize that
although the strength generated by weightlifting can be unavailable when
for example one steps on the ground for a fraction of a second as
short as 100 milliseconds while running at max sprint speed,
such strength is available, when the foot is on the ground for longer than
the fraction of a second at which the weightlifting effects kick in. When
the foot has more than a certain number of milliseconds to complete the
action, the energy provided by the weightlifting is greater than that
provided by lighter exercises as can be read about in the article at http://www.gssiweb.com/Article_Detail.aspx?articleid=26.
In games, when there is a change of direction, or a stop followed by a go,
the foot is on the ground for more milliseconds than when sprinting at
high speed. These change of direction and stop and go situations can
generate performance-impairing fatigue and pain in the feet/legs.
Thus the main controversy remaining for me
now, is the question of what kind of weightlifting, fast movement
weightlifting or slow movement weightlifting, should be combined with the
sprints. I am sure I read in more than one place that a combination was
the best but I cannot provide the links at this moment.
Since I am in a basically untrained by
weightlifting state of body, and since I have never done plyomentrics, I
(already fast, very fast in certain ways) should expect large increases
in speed from the weightlifting combined with the plyometrics.
Perhaps doing the air-dribble exercise is a natural form of plyometrics in
and of itself. The evidence shows that the untrained benefit more
from weightlifting than those who have been training with weights.
The next step is to review the article
at http://www.google.com/search?q=cache:lVeAxXKeCGUJ:faculty.css.edu/tboone2/asep/Bruce-Lowe-1Feb2007.doc+Delecluse+hakkinen+%22strength+training%22&hl=en&ct=clnk&cd=22&gl=us
and weigh it against the articles (see above) in favor of fast movement weightlifting, who have (see darden link) made a good case. |
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December 25, 2007 |
Defects in an Article Arguing that 'Explosive'
Exercises Should Be Abandoned |
An Interesting Review of
'Explosive' Exercise Uses Illogical Arguments to Conclude that 'Explosive"
Exercises Should Not Be Engaged In
In Volume 10 #1 of the Journal of Exercise
Physiology Online, an article entitled "EXPLOSIVE EXERCISES IN SPORTS
TRAINING: A CRITICAL REVIEW" ( http://faculty.css.edu/tboone2/asep/Bruce-Lowe-1Feb2007.doc
) argues that high velocity, fast-cadence, 'explosive' exercises do not
produce improvement in strength, power, or 'sports-related performance
measures'; the article condemns Olympic-style weightlifting as posing an
unacceptable risk of injury.
The arguments presented in the article
arguing that high-velocity weightlifting does not excel slow weightlifting
when it comes to improving strength and power are reasonable. But--and I
am not by nature a good weightlifter or attracted to weightlifting as a
sport--I found the analysis of the information regarding 'explosive'
exercises such as high-velocity weightlifting and their effect on
'sports performance' to be incredibly illogical and prejudiced. The
section of the article that dealt with safety issues was better but still
incomplete.
The article starts out by discussing how fast
movements fail to activate the fast-twitch muscle fibers that enthusiasts
attempt to target by moving the weights they lift at a high speed. The
author states that slow twitch fibers are used first and when they are
exhausted fast twitch fibers are used, he declares that high-velocity
movements cannot bypass this natural order of things. On this basis he
scoffs at those who attempt to activate fast-twitch fibers by moving the
weights they are lifting at a high velocity.
Reaction: if indeed prior to exhaustion the
slow twitch fibers are used by the body for high-velocity movements, then
high-velocity movements that activate slow-twitch fibers could still be
useful in terms of improving the speed of high-velocity movements that are
being trained for, and the fact that enthusiasts mistakenly surmise that
they are activating fast-twitch fibers is irrelevant.
Starting with a discussion re the effect of
'explosive', high-velocity weightlifting on strength development, the
article states:
"LaChance and Hortobagyi (12) compared the
effects of repetition cadence on the number of push-ups and pull-ups
subjects could complete. They found that subjects could complete fewer
repetitions when performing two-second concentric and two-second eccentric
muscle actions than when performing fast, self-paced repetitions, and that
they could complete even fewer repetitions when performing two-second
concentric and four-second eccentric contractions. Therefore, the
difficulty of the exercise decreased as repetition cadence decreased. This
suggests that faster repetitions involve less muscle tension, making it
difficult to see how a faster speed of movement could be more
productive."
RE the above, obviously, doing pushups very
slowly, you can do more pushups in total when you do them fast, because
the muscle having to maintain its tension for a long time while the
shoulders are pushed up or down is more tiring than the muscle having to
maintain its tension for a short period of time. And extremely obviously,
you will be able to do a given number of pushups more quickly when each
pushup is done more quickly. So then how is this study "very interesting"
as the author citing the study states? The author states that the study
suggests that faster reps involve less muscle tension; did the author
really need the results of the study to understand this?
The author cites Hay who again discovered the
obvious, which is that short duration lifts of less than 2 seconds produce
less muscle tension than longer duration lifts (obviously when you spend
10 seconds lifting a weight to a certain point as opposed to 1, there is
more muscle tension because half way through the movement you are almost
holding the weight still while tensing the muscle to hold it in position).
The author cites Berger who found that fast
intermediate and slow cadence weightlifters all achieved equal gains in
strength in the bench-press. The author cites Young, who found that
explosive weightlifters improved their max in the barbell squat by
12.4%; whereas the slow weightlifters improved their max in the
barbell squat by 31%; he cites Palmieri who found that slow slow-cadence,
fast-cadence and slow/fast-cadence groups all improved in the squat and
lower body power by similar amounts. Incidentally and amazingly, re
Young, the author considers 12.4% and 31% differences in improvement
in the max on the squat to be "statistically insignificant"!
So far the author has merely amused us with
his studies that prove the obvious and come up with a couple of studies
that produced solid evidence showing that slow weightlifting is at least
as good as fast weightlifting when it comes to building strength. So far
so good, but at this point the author ('nutty professor'?) goes into a
long series of illogical interpretations of experimental data, in an
attempt to prove that high-velocity weightlifting does not improve
sports performance.
The author cites Carpinelli who according to
the author showed that "despite its wide acceptance", the vertical jump
does not correlate well with any "sport specific" activity.
Response: the fact the vertical jump does not
correlate, does not prove that fast-cadence should be discarded.
The author cites Leow who found that slow
weight training improved 15 meter Kayaking performance by 3.4%, whereas
explosive weight lifting improved 15 meter Kayaking performance by 2.3%;
Leow found that he could at a 74% confidence limit declare slow weight
training better for acceleration, and could with a 54% confidence limit
declare explosive lifting better for speed maintenance. In the study the
only difference between the groups was the speed at which the exercise was
done.
Response: other studies have also found that
the heavy slow type exercise improves acceleration whereas the
fast-cadence improves speed coming after acceleration. How does this prove
that doing some exercises at a fast cadence would not be an
improvement?
The author cits Blazevich who used 2 groups,
one doing squats at 40% of max at a high velocity and the other doing
squats at 80% of max at a low velocity. Blazevich found that: both groups
significantly improved their '20 meter acceleration time' (?) and
their performance on two measurements of strength; there was no
significant difference between the two groups.
Response: There is alot more to sports than
the the "20 meter acceleration time" and squats strength. Even if high
velocity weightlifting has no advantage compared to low-velocity
weightlifting, nevertheless, high-velocity weightlifting in combination
with other methods such as slow weightlifting could be superior to those
other methods alone. But here the author comes up with one of his few
solid arguments against the use of 'explosive' weightlifting in
efforts to enhance endeavors such as 20 meter "acceleration
time".
The author cites Baker who found that there
is a weak correlation in Australian rugby players, between the hang-clean
Olympic exercise performance and sprinting speed. The author claims this
shows that there is little "transfer" from Olympic style weightlifting to
sprinting.
Response to author re Baker: The author's words describe a study which measured
correlation between an exercise and sprinting speed, not whether the
exercise improved sprinting speed. The author simply assumes that a
lack of correlation, indicates that strength gains induced through the
hang-clean exercise, cannot be put to use by the body ("transferred") so
as to increase sprinting speed. Performance in games like rugby has to do
with all kinds of factors which could be improved by
weightlifting not just sprint speed. The evidence (ignored in the
author's review) shows that weightlifting contributes to speed increase
when weightlifting is combined with plyometrics, much more than it does
when it is not combined with plyometrics. The plyometrics apparently,
teaches the body to martial the strength gained from weightlifting more
quickly, so that such gains in strength can increase sprint speed. The
author's idea here is that in preparing for a sprint, it is only useful to
strengthen those areas of the body that are statistically associated with
better sprinting speeds with fast sprinters.
Response to author's words re Baker study
continued:
The author describes Baker discovering that
the faster players are not better at the Olympic-weightlifting type
hang-clean exercise; however other experts have pointed out that
Olympic-level weightlifters are notoriously fast at the sprints. Thus it
could be that when a certain high level of strength is achieved in the
hang-clean, or when a high level of strength is achieved in the hang-clean
relative to personal body-weight, there begins to be an impact on
sprinting speed. In any case, there must be exercises that mimic the
motions involved in running more than the hang-clean. And it could be,
that once you get to the strength level typical of a rugby player
improvements in hang-clean strength do not correlate with speed, whereas
they do correlate at lower strength levels. A few studies have found that
weightlifting has a greater effect on sprint speed amongst
untrained, weaker people.
Here with regards to Baker and the rugby players, the author
presents one of his stronger arguments. At this point I still do not know
exactly how to respond to it. I have never encountered this kind of
argument before. When I for example read that weightlifting combined with
plyometrics produces improvement in the vertical jump, I never read any
words to the effect that this could not be true because weightlifting
strength does not correlate with vertical jump strength. The author is
saying that if performance on a given exercise is not correlated with
sprint speed amongst fast printers, this indicates that doing that
exercise will not improve sprint speed.
Starting to think about the problem, it occurs to me that being able
to lift heavy weights can fail to correlate with sprint speed, because the
strength derived from the weights, cannot be martialled by the body
quickly enough to enhance sprinting speed. Likewise, being able to sprint
fast can fail to correlate with being able to lift heavy weights, because
the body is able to quickly martial the strength involved for a fraction
of a second, but is not able to martial the strength for the many
fractions of a second used to to lift a weight.
Generally on a team such as a rugby team, the heavier players are
stronger and the better weightlifters but the slower runners. This leads
to a lack of correlation between the ability to lift weights and the
ability to sprint at a high speed; but it seems a stretch to say this
means that an individual becoming stronger will not increase speed.
For example, suppose there is on my team, a player who weighs 300
pounds and can do 250 pounds in the hang-clean, whereas I myself weigh
only 170 pounds and can only do 150 pounds in the hang-clean. I might be
able to increase my sprint speed by getting to 250 pounds in the
hang-clean, despite the fact that the players who can do 250 pounds in the
hang-clean are not faster than the players who do 150 pounds in the
hang-clean, because I will end up being a light player whose hang-clean
type ability is strong, whereas the natural situation is that the players
strong in the hang-clean are heavy and have to carry more weight. The
natural situation is that the players strong in the hang-clean carry alot
of extra baggage in terms of weight unrelated to sprinting ability; but
the weights-training-intervening-in-nature situation produces a light
player who is strong in hang-clean ability.
Many of the experts and authorities have commented regarding how
individuals vary and therefore training routines should vary depending on
the individual involved. When a lack of correlation is found for example
between the hang-clean and sprinting speed, the usual situation is that
some fast individuals are good at the hang-clean and others are not; some
fast individuals are good at this weightlifting exercise, but other
individuals are good at that weightlifting exercise; there remains the
possibility that some individuals rely more on this muscle and some
individuals rely more on some other muscle when sprinting; thus it could
be said that by doing a variety of exercises one can insure that one will
develop the muscle-related abilities that one as an individual relies on
for sprinting more than is usually the case in the general population.
End of ctd response re Baker study
The author cites Wilson who found that
traditional weight training and explosive weight training groups both
improved on a 6 second cycling test equally.
Response: life is more than a six second
cycling sprint. What about how the different types of weightlifting
combine with other approaches? The fact that vitamin A is equal in
importance to vitamin C, does not mean only vitamin C should be
consumed.
The author cites Wilson again, this time re
how Wilson found that tradititional weight training improved scores on
seven measures of performance whereas plyometrics improved only scores on
only three.
Response: It is illogical to say that since
vitamin A counteracts less diseases than vitamin B, vitamin A should not
be consumed. Only two plyometric exercises were used in this
study.
The author cites Holcomb, who found that a
resistance-training group and a plyometric group both improved by the same
amount in terms of vertical jump. He cites how Holcomb etc concluded that
plyometrics is not better than traditional resistance training for
increasing power.
Response: the only plyometrics investigated
in the Holcomb study was depth jumps. The only performance type measured
for change was the vertical jump. Again, the fact that vitamin D is equal
to vitamin E, does not indicate vitamin E should be excluded.
The author disapprovingly cites Tricoli.
Tricoli found that heavy resistance training plus olympic weightlifting,
improved scores on more measures of performance than heavy resistance
training plus vertical jump training. The author's beef is that the
olympic weightlifting group excelled the vertical jump group in "only" two
out of six described measures, 10m sprint and squat jump. The author
concludes that this study shows that Olympic-style weightlifting does not
produce broader performance increases.
Response: the author sounds like an attorney
trying to dig up evidence and arguments to defend a client he knows is
guilty, as opposed to a scientist deducting from evidence. It is simpy
irrational to say, that if A produces better results than B on "only" two
measures of performance, and A & B produce the same effect on four
measures of performance, then therefore this proves that A does not have a
broader impact than B.
Response ctd: The author at this point,
without citing any source, claims evidence does not support the idea that
vertical jump training enhances performance. What kind of "performance" is
he talking about? It is self-evident, that vertical jump training would
enhance performance in the vertical jump. Earlier in this same paper the
author himself declared, in reviewing a study by Wilson, that "however,
the explosive group had been practicing jumping and the traditional group
had not, so this (better improvement in jumps) was to be
expected".
Response ctd: Suppose it is true that the
vertical jump does not enhance performance. How does this prove that high
velocity, fast-cadence weightlifting or plyometrics are useless? How
does it prove that a study which found that olympic wts plus resistance
wts excels vertical jump plus resistance wts, has not proven anything?
Given that vertical jumps are useless, the study still shows that olympic
wts plus traditional resistance wts excel traditional resistance wts
alone.
Response ctd: I marvel at the "scientists"
academia churns out, who have memorized every statistical formula and
term, but seem to be somewhat unable to think at a rational or logical
level.
The author cites McBride, who found that a
group doing jump squats at 30% max did not improve their sprint time while
a group doing jump squats at 80% max became slower in sprinting
speed. The author declares that this shows that there is minimal
transfer from squat jumps to actual performance.
Response: the author is advocating slow
movement weightlifting as opposed to fast-movement weightlifting. This
study showed that a slow-movement heavy weight exercise was harmful
whereas a faster-movement lighter weight exercise was not harmful. This is
supposed to prove the author's thesis that slow movement exercises are
superior? The Mcbride study showed that one plyometric exercise, the 30%
weighted squat jump, did not increase performance in one measure, the
squat jump. How does it prove that high-velocity weightlifting is not
useful?
The author cites Delecluse who found that a
combination of heavy traditional weight training, speed strength or
plyometrics training, and over-speed/hindered-running is the best method
for enhancing sprint performance.
Response: the fact that traditional weight
training in combination with other methods produced the best result
according to Delecluse, does not prove that the newer idea, high-velocity
weightlifting, should be discarded. Is Delecluse an infallible pope or
something?
The author cites Sleivert, who found that
Olympic style and traditional weightlifters both improved by the same
amount over 8 weeks.
Response: This of course does not prove that
high-velocity, rapid-cadence, weightlifting should be excluded by
athletes.
The author cites Harris, who found that
looking at a traditional weight-training group, an Olympic-style
weight-training group, and a combination of the two group, the combination
group was better than the other groups in 10m shuttle performance, the
Olympian 'explosive' group was not superior to the other groups by
any measure, and the traditional weight training group increased more than
the Olympic-style group in the quarter-squat. Harris concluded that
combination training is superior. The author's comment was that he does
not see how Harris could conclude this because the differences between
groups were few; the author concludes that it is "obvious" that the study
shows that explosive training does not improve performance.
Response: Funny how the author mentions that
his pet, traditional weight training, excelled olympic training in the
quarter squat; this is the only case in which he mentions which method
beat one other method otherwise he is concerned only with which method
excelled al the other methods; the author does not state that his pet the
traditional weight training group excelled the combination weight training
group in the quarter squat. The author has a bad habit, evinced again in
this case, of declaring that for example since A is better than B by
"only" 2 measures A is not really better than B. These "small
insignificant" differences add up in terms of importance in the aggregate
across studies and across several different measures of performance. In
the eyes of a "significant" percentage of the athletes, superior
performance in the 10m shuttle is not "insignificant" at all and may well
be worth a million dollars. The study showed that the Olympian "explosive"
and the "traditional" groups did not excel the other groups by any
measure, while the combination group excelled by one measure. How can the
author conclude from this that Olympian 'explosive' training 'obviously'
does not enhance performance? Obviously, the Olympian training was a part
of the superior combination approach.
The author cites Toji, who found that those
who combined 30% of max weightlifting with isometrics increased their
elbow-flexion "power" (undefined) more than those who used the 30% max
weightlifting combined with high-velocity reps with an unloaded bar. The
author concludes that this shows that isometrics excels no load training
at maximum velocity in terms of improving elbow-flexion
"power".
Response: There is alot more to the world of
sports than "elbow-flexion" power. Unloaded bar biceps curls are one of
hundreds of possible high-velocity rep exercises.
The author cites Moore, who found that there
were improvements in several performance measures in a group that combined
olympic style lifting (OSL) with traditional weight training (TWT), and
also in a second group that combined OSL with plyometric exercises (PE).
Moore found that in the vertical jump, the OSL/TWT group improved 9% and
the PE/TWT group 7%; in squats OSL was up 299% and and PE 280%; in 25m
sprint OSL/TWT got 11% faster while PE/TWT 9% faster; and, in foot
speed OSL/TWT became 12.3% faster while PE/TWT became 12.2% faster. Moore
did not find that there was any significant difference between the groups;
the author concluded from this that therefore OSL/TWT has no advantage
over PE/TWT.
Response: OSL being equal to PE when either
of the two is combined with TWT, does not indicate that OSL should be
discarded. It could still be the case, that OSL PE and TWT should all be
combined. It could still be the case that the superior alternative is OSL
combined with PE
Response ctd: What we have in the Moore
study, is essentially the OSL/TWT team tying the PE/TWT team. This is
startling because other studies have demonstrated that plyometrics (PE)
combined with weightlifting such as OSL and TWT, is superior to
weightlifting alone. Yet here we have OSL and TWT put together, without
plyometrics, equalling the performance of PE combined with TWT. Thus one
can reasonably suspect that: OSL combined with PE would be superior to TWT
combined with PE; and, OSL combined with TWT and also PE would be superior
to TWT combined with PE. Yet somehow, the author, in his own unfathomable
inimitable fashion, deduces that the Moore study is a slap in the face to
Olympic-style (OSL) 'explosive' weightlifting.
The author cites Tuomi, who compared a
weight-training only group to a weight-training+jump-training group. Tuomi
found that both groups improved in terms of "maximal force/explosive
force" whatever that means; but the combination group improved in the
countermovement (CMJ) jump wherea the weights-only group did not. The
author in citing Tuomi, concluded from this study, that an improvement in
"maximal/explosive" force, does not "necessarily" produce improvement in
activities such as the CMJ jump.
Response: imagine investing tens of thousands
in grad school, only to them be graded by someone like the author.
The traditional-weight-training promoting author manages somehow to
triumphantly conclude from the Tuomi study, that improvements in
'explosive' force (he disdains 'explosive' type weightlifting) do not
'necessarily' lead to improvements in activities such as jumping, as if
this fact proved his thesis that high-velocity fast-cadence weightlifting
should be abandoned. The author is saying that if A causes B but does not
cause C, this indicates that B does not cause C--it is like saying that
since fasting causes hunger but does not cause the consumption of food,
therefore hunger does not lead to the consumption of food! And above and
beyond this pretzel-logic, note the author's use of the word
"necessarily"--as if the fact that A does not always cause B, means that A
never causes B.
The author cites Newton who compared a group that did slow weightlifting to a group that threw medicine balls. Newton found that: the weightlifters improved throwing velocity while the medicine-ballers did not; the weightlifters improved bench-press more than the medicine-ballers; there was no difference between the medicine-ballers and the control group who did not train. Response: the Newton study essentially shows
that throwing a medicine ball does not improve the bench-press or the
velocity at which a baseball is thrown. The implication ( in the
mind of the author citing Newton) is that this finding constitutes
evidence indicating that high-velocity, fast-cadence weightlifting is
useless. Problem is that a medicine ball is only one, unusual form of
high-velocity 'explosive' exercise, throwing a baseball is only one form
of sports activity, the combination of medicine-ball-throwing used to
prepare for baseball-throwing is only one, rare combination out of many
thousands of possible combinations involving high-velocity weightlifting
of some type combined with a high-velocity sports activity of some type.
The Newton study does not prove that medicine-ball work in combination
with other types of training would be a bad idea. Training for throwing a
light baseball by throwing a medicine ball, is very different from
training for sprinting using high-velocity weightlifting. At least one
study has shown, and several authorities have argued, that when the
weight-training method attempts to closely mimic the movements of the body
used in the activity that is being trained for, there can result a
performance-impairing degeneration of technique in the activity being
trained for.
The author cites Clutch, who found when
comparing a resistance training group, a resistance training plus depth
jumping group, a volleyball playing plus resistance training group, and a
volleyball playing plus resistance training plus depth jumping group, that
the resistance-training-only group was the only group that did not improve
its vertical leap, and that there were no significant differences between
the other three groups. Clutch etc concluded that depth jumping added to
resistance training plus volleyball was not better than just resistance
training and volleyball when it comes to improving the vertical jump. The
author citing Clutch, in his inimitable fashion managed to conclude from
this study by Clutch, that to optimize performance in a skill, you do not
need to bother with activities despised by the author such as
high-velocity weight-training; rather, all you need to do is to practice
that skill and weightlift.
Response: the fact that depth-jumping +
weight-training + volleyball does not improve vertical jump more than
simply weight-training + volleyball, of course, does not in and of itself
show that the only training needed for an athletic skill, is to practice
that skill and weightlift. Other studies have shown, that plyometrics +
weight-training + sprinting greatly excels simply weight-training +
sprinting when it comes to improving sprinting speed. The Clutch
study volleyball example is analogous to finding that weight-training +
some-plyometric + soccer does not excel weight-training + soccer when it
comes to improving sprinting speed--which would not prove that all you
need to do to improve sprinting speed is weightlift and sprint, because of
course, soccer is not weightlifting or sprinting.
Response ctd: the author states re the Clutch
study: "Therefore, it appears that the only training necessary to optimize
performance of a specific skill is the performance of that skill and
separate resistance training." This makes no sense, because in the Clutch
study, the skill of vertical jumping was 'optimized' through a COMBINATION
of volleyball AND weightlifting. The Clutch study showed that adding one
plyometric exercise (depth jumps) to another plyometric-type exercise
(volleyball) was not better than just volleyball alone in combination with
weights in preparation for the vertical jump. The Clutch study
obviously did not prove that all you need to prepare for a skill (vertical
jump) is to do the vertical jump and weightlift.
Amazing how certain academics seem to get so swollen-headed from having their degree and the respect it brings, that they over-estimate their ability to rush through material and proceed to commit one childish error of logic after another. The author disapprovingly cites Cronin, who
hypothesized that since the fastest sprinters on Cronin's rugby team also
excelled in the countermovement jump and the jump squat, therefore
sprinting speed can be enhanced through the use of plyometrics and loaded
jump squats. The author finds their conclusion "premature" because they
did not experimentally evaluate the training methods they
suggested.
Response: so has it now become unacceptable
to hypothesize something without actually proving the hypothesis? The
author infamously himself earlier in his paper, in looking at the work of
Tuomi, jumped to the hypothesis that improvements in "explosive force" do
not lead to improvements in jumping ability, simply because Tuomi found
that a group that improved in "explosive force" did not improve in terms
of jumping ability. The author himself, in looking at Baker's analysis of
how in rugby players sprint performance did not correlate with performance
on the hang-clean weightlifting exercise, concluded that this indicates
that doing the hang-clean exercise does not improve sprint
speed.
The author cites Cronin McNair etc., who
found that bungy squat jumps and non-bungy squat jumps improved squat jump
ability but not agility.
Response: this is supposed to prove that
high-velocity weightlifting should be shunned? It is like saying a saint
should be despised, because he failed to restore some corpse to health; it
is like saying vitamin C should be avoided, because there are certain
things that it does not cure.
The author cites Hoffman, who found that a
group that trained for 15 weeks using an Olympic weightlifting training
program did not improve in terms of 40 yd sprint, bench press maximum, or
vertical jump. The author concludes from this study that Olympic style
weightlifting is not helpful in terms of improving performance in
non-weightlifting sports.
Response: Olympic style weightlifting could
involve heavy weights or it could involve lighter weights; it could
involve slow or fast movement of the weight. The author does not describe
what type of weights the Olympic style program involved. Other studies
have shown significant but small improvements in speed, jumping etc. when
weightlifting is combined with non-plyometric training but large
improvements when weightlifting is combined with non-plyometric training
and plyometrics also. These other results lead one to expect no
improvement with weightlifting alone; the lack of improvement with
Olympic-style weightlifting alone does not prove the author's thesis that
high-velocity 'explosive' weightlifting of the Olympics type is
bad.
General response: the author simply ignores
all the studies that strongly contradict his own point of view. But I am
grateful to the author for presenting the results of so many interesting
studies to us the public.
After presenting his attempt to refute the
idea that high-velocity weight-training should be a part of a training
regimen, the author presents evidence which he thinks proves that
high-velocity weightlifting produces an unacceptable risk of injury. In
this section he is much more reasonable than in the previous. He makes a
strong case that Olympic style weightlifting produces a high rate of
injury. But his presentation ignores high-velocity weightlifting that can
be done with non-Olympic exercises; and it ignores the fact that once you
get below a certain percentage of your personal maximum, even "dangerous"
Olympic-style exercises are relatively safe. Still we should be grateful
to the author for bringing to our attention so many convincing studies re
the dangers of Olympic style weightlifting.
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| December 26 2007 |
Produced table showing the pro and con results
with experiments studying various methods for improving sprint speed and
jumps performance. |
Created Table Showing Experimental
Pro & Con Results for Various Methods of Training Designed to Improve
Jumps/Sprints Performance
The table I produced today can be found
at:
In total the table shows experiments
regarding methods for improving sprints/jumps performance.
The methods and the number of results the table shows for pro (the
experiment showed the method worked to improve sprints/jumps performance)
and con (the experiment showed the method did not work to improve
sprints/jumps performance): Traditional weight-training: pro 12, con 10;
explosive weight training: pro 12, con, 5; plyometrics: pro 7, con 0;
sprints/overspeed/hindered-sprinting: pro 2 con 0; combinations of
methods: pro 115 con 0.
The table indicates the
'strength/conditioning coaches' yap too much and table things as I have
too little. An article in the NY Times said they all disagree with each
other (http://query.nytimes.com/gst/fullpage.html?res=980CE4DD1026E131BC4E53DFB56F958A&sec=&spon=&pagewanted=all) about everything, which is hard to believe seeing that
there is a right or wrong answer to the questions involved.
I will get around to analyzing the results in
the table further at a later time, as of now I am understandably tired
just from producing it.
Also today I revised the first two paragraphs
in the entry in this log for December 24.
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| December 28 2007 |
Updated jumps sprints training table; analyzed
updated table; produced new version of weightlifting routines A &
B |
Dec 26 Table Updated & Analyzed;
New Version of Dec 23 A & B Weight-training Routines for Sprints and
Soccer Created
Today, first I revised and updated the
Table Showing Experimental Pro & Con Results for Various Methods of
Training Designed to Improve Jumps/Sprints Performance which can be found
at:
I revised/updated the total score for
the methods and the number of results the table shows for pro (the
experiment showed the method worked to improve sprints/jumps performance)
and con (the experiment showed the method did not work to improve
sprints/jumps performance) for the methods. As of today Dec 28 what I show
is: Traditional weight-training: pro 13, con 9; explosive weight training:
pro 12, con, 6; plyometrics: pro 8, con 1;
sprints/overspeed/hindered-sprinting: pro 2 con 0; combinations of
methods: pro 16 con 0.
I analyzed the data in the table and came to
some conclusions. Based on the conclusions I came to, I came up with a new
Dec 28 version of the A & B routines that I first sketched out on Dec
23 in this log. The new A & B routines eliminate several exercises
that were in the old A & B routines. Seems that the old A & B
routines of Dec 23 were based on routines for track and soccer that were
drawn up by persons with expertise in weight-training, who however were
not expert in terms of weight-training for the purposes of improving
jumping and sprinting ability.
The new A & B routines are as
follows:
Routine A (once per
week)
high velocity movements while
weightlifting unless noted:
1 treadmill 12 mph until exhaustion;
treadmill room
2 free-weights squat 1x20 33% max, free wts room 3 leg curl machine room 1x20 33% max; machine room 4 weighted (weight-vest) E3 Air-Dribble 10
mins (if gym-sched allows)
OR, weighted (weight-vest) 12 mph treadmill
run to near exhaustion 5 cleans to half-squat 1x20 33% max;
free wts room
6 hip extension, 1x20 33% max, ?
room
7 weighted (weight-vest) assorted layups
10 mins (if gym-sched allows)
OR, loaded jump squats, 1x20 33% max; free
wts room
8 free-weights calf raise 1x40 33% max; free wts room 9 leg extension, 1x20, 33% max, ? room 10 hip flexion, 1x20, 33% max, ? room
low velocity, movements while
weightlifting unless noted: 11 treadmill 12 mph until exhaustion;
treadmill room
12 free-weights squat 1x10 67% max; free wts room 13 leg curl machine room 1x10 67% max; machine room 14 weighted (weight-vest) E3 Air-Dribble 10
mins (if gym-sched allows)
OR, weighted (weight-vest) 12 mph treadmill
run to near exhaustion 16 free-weights calf raise 1x20 67% max; free wts room 17 weighted (weight-vest) assorted layups 10 mins (if gym-sched allows) OR, loaded jump squats, 1x20 33% max; free
wts room 18 hip extension, 1x10 67% max, ? room
19 leg extension, 1x10, 67% max, ? room
20 hip flexion, 1x20, 67% max, ? room
Routine B (once per
week)
high velocity movements while
weightlifting unless noted:
1 Treadmill 12mph until
exhaustion
2 machine smith shallow squat 1x20 33% max; free wts room 3 leg curl 1x20 33% max; machine room 4 hip flexion, 1x20, 33% max, ? room
5 weighted (weight-vest) E3 Air-Dribble 10
mins (if gym-sched allows) OR, weighted (weight-vest) 12 mph treadmill
run to near exhaustion
6 machine smith calf raise 1x40 33% max; free wts
room 7 cleans to half-squat 1x20 33% max; free wts room 8 weighted (weight-vest) assorted layups 10
mins (if gym-sched allows)
OR, loaded jump squats, 1x20 33% max; free
wts room 9 hip extension, 1x20 33% max, ?
room 10 leg extension, 1x20, 33% max, ? room
low velocity,
movements while weightlifting unless noted: 11 Treadmill 12 mph until exhaustion 12 machine smith squat 1x10 67% max; free wts room 13 leg curl 1x10 67% max; machine room
14 hip flexion, 1x10, 67% max, ? room
15 weighted
(weight-vest) E3 Air-Dribble 10 mins (if gym-sched
allows) OR, weighted (weight-vest) 12 mph treadmill
run to near exhaustion 16 machine smith calf raise 1x20 67% max; free wts room
17 cleans to half-squat 1x10 67% max;
free wts room 18 weighted
(weight-vest) assorted layups 10 mins (if gym-sched allows)
OR, loaded jump squats, 1x20 33% max; free
wts room 19 hip
extension, 1x10 67% max, ? room 20 leg extension, 1x10, 67% max, ? room
My plan now is to at some time in the future add to these routines,
features such as overspeed/hindered-sprinting, and the use of
thigh-weights that strap on to the thigh. Problem is that as of now, I do
not have access to the equipment etc needed to add these features.
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Jan 5 08
Waltham Y
145-600 PM |
Researched what my maximums are on various
weightlifting exercises
No nutrients prior to workout except two
coffees with cream and sugar (felt tired of nutrients before workout). A C
day, non-cg day, no melatonin alcohol or herbal sleeping pills in previous
24 hours
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Determined Personal Maximums for
Weightlifting Exercises in Latest Version of Routine A/B Weightlifting
Routines
I suffered from a holidays-induced
melancholia for a few days during Christmas/New-years. I think I made the
mistake of thinking sleeping more than 8 hours would restore my peppiness,
as it turns out, actually the state of the art in the science of sleep is
that more than 8 hours will make you tired, more likely to get sick or die
from disease.
I had quit all caffeine for at least a week
as of today, then today I had 3 cups coffee cream and sugar--and, presto,
I felt peppy enough to work out with the weightlifting. I had enough
energy to weightlift for four hours today, even though the past
few days I felt too decrepit to weightlift.
One can do things that would greatly surprise
one given the pessimism one feels from feeling decrepit. I mean,
I felt so decrepit for a few days prior to today, that in those days prior
to today I would have never imagined that I could do what I did in
weightlifting today at the Y. My feeling is that abstaining from caffeine
can help with insomnia, make it more likely that one will have a mystic
epiphany, but at the same time sometimes you need coffee to get on with
tackling imposing tasks such as lots of weightlifting.
Today I had to figure out what my max is on
each exercise this entails tons of work taking weights off of barbells,
putting weights on to barbells, using my arms and my entire body to do
this.
After the workout I looked in the locker room
mirror (bright well balanced lighting) and saw that: have generally
moderately large muscles; the muscles are all toned well; I look
strong and athletic; there is little body fat; the visual effect is
aesthetic, this having to do with me being on the small jointed side
(6.75" wrist). I do not know how much of this look was due to the
weightlifting (lower body mostly) and the moving weights on and off the
barbells (upper body and lower body involved in this) that I did
today.
Here is the data for today Jan 5 08, showing
what my max was on the exercises used in the latest versions of routines A
and B (numbers in pounds). The exercises are listed in the order that they
were done:
Smith Machine half-squat (squat
until thighs parallel to the ground, rise back up again):
185
Smith Machine quarter-squat (squat
until thighs at 45 degree angle relative to the ground, with buttocks
above knees; rise back up again): 295
Smith Machine Calf-raise: 325
Free weights calf-raise: 275
Free Weights quarter-squat (squat
until thighs at 45 degree angle relative to the ground, with buttocks
above knees; rise back up again):
265 Free Weights half-squat (squat
until thighs parallel to the ground, rise back up again):
145
Free weights Cleans to half-squat (the barbell is hoisted up
from the ground to above the chest while the body goes into a squat
position with the buttocks the same height above the ground as the knees;
this is followed by standing up with the barbell): 105
Leg Extension on machine (size L): 165
Leg Flexion on machine (size L): 110
Hip Abduction on machine: 220 max allowed by machine
(from 33 degrees)
Hip Adduction on machine: 175 (from 33
degrees)
NOTE: the Waltham Y, as I had pessimistically
expected to be the case, did not have any hip extension or hip flexion
machines even such are commonly used to train elite sprinters. I plan to
substitute for the lack of such things with: hip extension/flexion
exercises done via use of ankle weights and thigh weights; hip adduction
and hip abduction exercises on the machine. I remember that the guy who
designed the weightlifting routine for soccer, favored hip adduction and
abduction exercises, due to the lateral movements involved in soccer.
The squat results tell me that the amount you can squat once your
hips are at a certain height is much greater than the amount you can squat
when your hips are low; nevertheless commonly people do squats from a low
hip position thus underworking the muscles involved once a high hip
position has been reached (incredible they are not wiser); the basic
nautilus type weightlifting machine would increase the amount of weight
pushed upwards as the hips rose up off the ground but (unbelievable again)
such machines are nonexistent or very rare, certainly no such machine is
at my YMCA.
My weight today was 181 lbs unclothed; the
weight vest weighed 30 lbs. My height has been reported on
average as 5' 10" (the height different medical staff report for me varies
by up to an inch).
Faces in the Crowd
Eduardo was walking behind me in the hallway, he said
"Pele...Pele...Pele"; I turned to look at him and he told me I
was "Pele". Which reminds me that sometimes when the locals comment on my
soccer on a day which I have devoted to basketball, their comment never
makes it into the soccer log. Imagine that--I am a Pele, and during the
holidays I went 18 days during which I did not do any exercise, all I did
sports wise during those 118 days was study the science of using
weights to make oneself faster and a better vertical/horizontal jumper.
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Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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| Jan 6, 08 |
Produced Records/Notes Table for Personal Use
and Blank Table for Others |
Weights/Conditioning Records/Results Table
for David Virgil Hobbs, Jan 6
08
Table Notes: '1 RM' means,
maximum weight that can be lifted once; 'B140' means load barbell
with 140 pounds; weights are in pounds
I printed the above table out to use it to
guide my weightlifting/conditioning work.
You can find this same table but blank that
you can print out for your personal use at:
It amazes me how when I am in the weights and
treadmill areas, I never see anybody referring to any notes that they
have made, or making notes re their performance. Records and notes add to
the fun of weightlifting; the weightlifter having fun, will be a better
weightlifter. The weightlifter with records/notes will be wiser than the
one without, and better motivated; the more motivated wiser weightlifter
will improve more than the less motivated less wise ones. You might be
able to keep in your head, and without resort to notes or record-keeping,
the info re two or three exercises; but you will not be able to keep all
the info in your head with regards to a dozen exercises.
My understanding of the latest research as of
now January 2008, is that you get by far the best results when different
kinds of exercises (Olympic weightlifting, traditional weightlifting,
weighted plyometrics, non-weighted plyometrics) are mixed up
together, and all done in the same week, or day, or hour. The basic
principle is the more different types the merrier and the less time
separates the time when the different types are done the
better (seems ten minute break between types is
ideal).
I do not understand how those who weightlift
run treadmill etc. will be able to optimally mix a large number
of different exercises together in one training session without
recourse to taking notes on performance and referring to notes as a guide
re how much should be lifted for how many reps etc. Without recourse to
notes/records they would have to commit too much to memory; having to
memorize so much leads to errors and is a mental burden; mental burdens
are physical burdens; memorizing stuff takes the fun out of it; when the
fun goes out of it, performance declines.
The reality of life, is that our own
schedules and the activity schedules at the gyms like at the YMCA that we
use, create schedule conflicts which force us into some activity
like soccer/basketball or weightlifting/treadmill at unpredictable times
and force us to mix soccer/basketball with weights/treadmill at
unpredictable times.Such forced activities and forced mixes can be
taken advantage of as they accord with the principle the latest
scientific research validates, which is the mixing up of
different types of exercises in the same week, day, or hour. Such
unpredictability also makes it especially important to have at hand
records showing what we are capable of at various levels of effort in
various weights and treadmill exercises since the
unpredictability increases the likelihood that the exercises whose
weight level specifics one has committed to memory will be
inappropriate given the schedule that actually develops.
Weightlifting can be dreary, tiring
boring. People of the world generally do not watch weightlifting on TV,
they watch soccer because soccer is basically more fun than weightlifting
for most people. It is important for the purposes of enhancing achievement
via/in weightlifting to maximize the fun of weightlifting.
Having fun doing weightlifting means, being
able to spontaneously on the spur of the moment do an exercise simply
because one feels like it. If I have a list showing the 33% max and
67% max and 1 RM (most I can lift for 1 rep) 100% max for lots of
different exercises, there is a better chance that--while doing something
according to well thought out previously laid plans--I will do
something that I enjoy because it is precisely the thing that I happen to
feel like doing at a particular moment. Having notes/records decreases the
possibility that I will happen to feel like doing some exercise but will
not do it because I forgot about it or forgot what the 33% max 67% max etc
weight levels are for it.
Having notes enhances the fun of
weightlifting by: decreasing the possibility that I will skip the thing
that would actually be the most fun because I did not give it enough
attention as a fun possibility; decreasing (notes can show how much
needs to be added to the barbell to attain the prescribed weight)
the drudgery involved in setting up an exercise by loading/unloading
barbells with weights; decreasing the drudgery of changing the level
of weight loaded on to a barbell by alerting one to different
exercises that are according to plan but that use the same or similar
weight on the barbell; producing interesting info re past and current
performance that is interesting and motivating.
As of now January 2008 the latest scientific
research indicates that mixing different types of exercises together
produces optimum results. Along this line one could speculate that mixing
spontaneity and logic would would produce optimum results. When you
are armed with adequate records/notes, you are in a position to
maximize spontaneity by maximizing choices available, and also to
simultaneously combine this with logic because you will be choosing from
exercises and weight-levels that have been previously carefully and
logically thought out.
Children and teenagers by nature like to
take a break from soccer/basketball, wander into a weightlifting room, do
a few exercises, then wander out and back to basketball/soccer, then
wander out to do some treadmill, and etc., because they find this
kind of behavior to be natural and fun; they naturally rest from one type
of activity by indulging in another type of activity. Youths are one might
say are more in touch with what is fun and natural than adults are. In
science we see all kinds of data indicating that a return to what is
natural is healthy. In sports-science we see data indicating that mixing
different types of exercises is optimal. The reasonable hypothesis now is
that spontaneity/fun mixed with logical planning is an optimum
mix when the goal is maximal achieivement in
weightlifting/conditioning in and of itself or as a way to enhance
sprinting/jumping abilities--and notes.records are indispensable to
optimally mixing fun/naturalism with logic/science. |
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| Jan 6-7 '08 |
Ankle-weights Reconsidered |
Ankle-weights: A Potentially Useful
Tool for Improving Sprints/Jumps?
They all or most of them (ankle-weight
enthusiasts) quote the pponline article about the Texas Tech study which
they claim is recent and proves ankle weights are good. Actually the
pponline article cited an article from 1981, that studied ankle weights
combined with weight vest, and 2.5 pound ankle weights used for running in
place alone.
Weird thing is that though ankle-weights are
owadays widely considered to be dangerous, they are used in physical
therapy, physical rehabilitation, and injury prevention programs. The
stretching pulling effects they have on joints are IMHO as of now,
in some cases useful in terms of reducing pain and improving
function in joints; at the same time such stretching pulling effects are
in some cases harmful, causing damage to the tendons/ligaments connected
to joints such as the hip, knee and ankle.
Seems after a cursory look at internet
opinions, that ankle weights should only be used in exercises in
which the ankle-weights combined with the force of gravity do not produce
a pulling force on the ankle and knee joints. But in the rehab programs
they use some exercises with pull involved such as sitting knee extension
with ankle-weights.
Seems that there is a great deal of
generalization re ankle-weights that obscures matters. The ankle-weights
obtainable in 2008 can vary from 0.5 to 20 pounds on each ankle.
Activities done using the weights can also vary greatly: they can involve
or not involve a pulling force on the hip, knee and ankle joints; they can
involve either very quick or very slow movements. Sprinting while wearing
20 pound ankle-weights is of course completely different from slow
movements using 1 pound ankle-weights. In sprinting, the movement action
of the arm or leg, combined with the movement action of the body, combined
with sudden changes in such movement actions, can produce sudden extreme
damaging stress on ankle/knee/hip joints.
Weird thing is, best I can recall, the
great boxer of yore Muhammad Ali used to run for miles in army boots;
army boots are heavy-- however I never heard any talk of army boots being
dangerously heavy and causing injuries. Modern military combat
boots IMHO as of now weigh 2 to 3.5 pounds, typically 2.5 pounds,
whereas running shoes typically weight 1.75 pounds. Thus I would think
that ankle-weights of no more than 1 pound, should not cause injury in
fast-moving exercises such as sprints; I estimate 2 pounds could be worn
on each ankle for slow-moving type exercises.
The thing is, once I dreamt that my ankle
weights were gold. So I feel like people are missing something--I feel
like, if the weights worn were light enough, no more than a pound on
each foot, they could enhance performance without causing injury
problems even if worn while sprinting.
So my plan to replace the hip extension
and hi[ flexion machines not available at the Y, is to wear ankle
weights and do a prone (lying on stomach) hip extension keeping the leg
straight and raishing the ankle as far up as possible; and a prone (lying
on back or something) hip flexion keeping the leg almost straight and
moving the ankle upwards.
My suspicion studying the ankle-weights
issue, is that the issue is similar to the traditional slow movements
weight training versus the new explosive fast-movements weight training
issue. In the latter issue excessive weights moved too quickly, impaired
or failed to improve performance and also injured the body; nevertheless
if the weights moved were not too heavy relative to the speed at which
they were moved, fast-movement weightlifting combined with other types of
exercises such as un-weighted plyometrics, and traditional
slow-movement heavy-weights weightlifting, produced the most
impressive improvements in performance on jumps and sprints. Therefore I
now hypothesize that 1 pound ankle-weights would be safely beneficial for
high velocity exercises; and 2 pound ankle weights (2 lbs each ankle) for
slow velocity exercises, when combined with un-weighted
plyometrics, fast-movements light-weights explosive weight training,
and slow-movements heavy weights weight training, so long as the
weights lifted are not above 67% of 1 repetition maximum (1 RM).
Interesting how aside from the weights of combat boots, my study of the
matter similarly indicated that the slow velocity heavy-weights
repetitions should utilize 67% max, which is double 33% max utilized for
high-velocity light-weights repetitions.
Internet Links RE
Ankle-weights: "Weight
training vests and ankle weights: wearing ankle weights and a weight
training vests can help you run faster - but do it slowly"
Texas Tech study found that ankle weights and
weight vest training plus traditional weight training is better than
traditional weight training for improving sprints, jumps.
The study utilized: 2.5 lbs ankle
weights no weight vest for running in place, 5 sets of 30 secs each
with 30 secs rest between sets & each set done faster until last set
done all out; 11% of body weight weight-vests no ankle-weights for 3 sets
of 10 depth jumps with one minute recovery between sets.
Result after 6 weeks: weighted-plyo group
improved vertical jump 13%, standing broad jump 7%, 40 yd dash sprint
speed 7%. Traditional weight training group improved vertical jump 4%,
standing broad jump 2%, and 40 yd dash sprint speed 2%.
The weighted plyometric group worked out for
an astonishing 30 minutes per week only on the weighted plyometrics; the
weightlifting done by both groups consisted of 8 exercised done for 5 sets
of 5 reps at 70% of max.
Problem with Texas Tech study: disentangling
ankle-weights from weight vests.
The article besides mentioning Texas Tech
mentions that: Heikki Rusko found that athletes who wore weight vests (at
10% of body-weight) during daily activities and also during workouts,
improved their high speed running endurance 25% and their maximal sprint
speed by 3% after just 6 weeks.
The article gives very interesting advice
such as: wear the weight-vest used during workouts as much as possible
during daily activities; work up from 2% of body weight to 10% of body
weight with the weight vest; use weight vests made by "Training Zone
Concepts"; do not wear ankle-weights for regular running workouts;
Reference given by article is:
'The Effects of Plyometric Training with Ankle and Vest Weights on Conventional Weight Training Programs for Men,' Track & Field Quarterly Review, vol. 80(4), pp. 59-61, 1980).. that is, Polhemus, R. & Osina, M. (1980). The effects of plyometric
training with ankle and vest weights on conventional training programs for
men. Track and Field Quarterly Review 80, (4), 59-61. Which is related to:
Polhemus R, Burkhardt E, Osina M, et al. The effects of plyometric
training with ankle and vest weights on conventional weight training
programs for men and women. NSCA J 1981;3:13–15.
Nefitco has ankle weights from 5-20 lbs each
and lots of stuff like that
This 2007 article counsels to skip
ankle-weights in aerobic activity because they involve an injury risk and
distort proper running/walking form
A controversy in a martial arts forum re
ankle-weights. Comments such as: do only slow controlled movements with
ankle-weights; kick a bag do not kick the air with
ankle-weights.
Dr. Mirkin provides unsubstantiated
allegations based on theory, that ankle-weights will not make you faster.
His counsel re ankle-weights being dangerous is based on the theory that a
quadriceps being stronger than the hamstring is a dangerous
imbalance.
About.com's Baumgartner counsels against the
use of ankle-weights due to injury considerations
Infanti advises that ankle-weights be used
only for "resistance or weight training", not for running or aerobic
exercise. He says there is a risk of to the ligaments and the tendons of
the joints.
The word on the streetball streets is that
ankle-weights pull on the knee and ankle joints thereby causing injury
problems
A guy on this 2005 forum page claims that
trainers are now switching from weight vests to ankle-weights due to
injury concerns
Author declares a study at Sand Diego State
proved that ankle-weights corrupt proper running style thereby slowing the
runner down
Ankle weights cause microtears in the knee
tendons because they pull down on youe tendons and stretch them for
elongated periods of time....the only time you should use ankle weights
are for certain ab exercises like leg raises....Anyway, ankle weights only
provide muscle memory. So they only make u jump higher for a short period
of time. Aint worth it.
Comments such as:
Keep the ankle weights in the gym, don't wear them while running. Good accessory for doing hamstring curls while laying on your front, side leg lifts for adductors & abductors, etc. I'm probably going to get myself a pair for use in my home fitness room. |
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|
Tuesday
January 8
'08 |
Weighted 12 mph runs; weighted cleans to
half-squat
the complete dose of juices oils minerals
vitamins + breead and coffee taken before the practice; a non-cg day, a c
day.
|
First Exercises Using Newly Purchased
Altus 20lb Wt Vest
Cleans up 10%
1. My weight today 182 lbs
2. each steel bar in my old ankle-weights is
0.5 lbs, ankle-weights without bars are approx 0.5 lbs each; there are 12
bars
3. The old weight vest with 6 weight bags is
12.5 lbs.
4. First 10 16 foot basketball shots of
day all taken while wearing old weight vest at 12. 5 lbs: 4 out of
first 6 went in, 4/10 on first 10.
5. I concluded the old weight vest bounces
too much on my body, looks too tacky (it is 30 years old).
6. Purchased Altus 20 Pound Conditioning
Weight Vest at Olympia Sports
7-13 done while wearing Altus Wt vest
loaded to 12 lbs:
7. Returned to gym first four shots after
return, 16 foot shots: all went in. 5 for 10 on first 10 16 footers
taken, these were only second 20 shots of the day; instead of thinking on
where to aim with my eye on the basket, I was thinking arching the shot.
8. Tested max number seconds I can run at 12
mph on treadmill while wearing Altus Wt Vest loaded to 12 lbs. Found this
was 52 seconds approx. Inputted body weight into treadmill as 181 lbs.
Previously while calculating 70 second max without weight vest, I had
ignorantly inputted 165 lbs into treadmill as my body weight.
9. 910-915 PM: did clean to standing 110 lbs
(Bar+65); clean to half-squat 110 lbs.
10. 928 PM: 35 second run (2/3 of 52 max) on
treadmill at 12 mph
11. 935 PM: did clean to half-squat 115
lbs
12. 928 PM: 35 second run (2/3 of 52 max) on
treadmill at 12 mph
13. 935 PM: did clean to half-squat 115
lbs
14. 938 PM: 35 second run (2/3 of 52 max) on
treadmill at 12 mph
15. 945 PM did
clean to half-squat 120 lbs
Thus while wearing 12 lbs, I improved my max
on the clean to 120 lbs, from 105 lbs which was my max January 5. Part of
the reason for this probably that getting closer and closer to my personal
max on so many exercises tired me out resulting in poor performance on the
clean to the half squat.
Still that is a 14.3% 15 lb improvement on
the clean after just one practice and I think I could have done even
better. .
The theory implemented today was mixing
different kinds of exercises into one session. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding;
Altus Weight Vest Purchased January 8 2008 at
Olympia Sports |
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Wednesday
January 9 08
Waltham Y
745-945 PM |
Plyometrics + weighted plyometrics +
weightlifting conditioning/strength-for-sprints/jumps workout
the complete dose of juices oils minerals
vitamins + bread w almond butter and coffee taken before the practice; a
non-cg day, a c day. 4 of the Whole Foods 'restful sleep' herbal sleeping
pills night before. No melatonin.
|
My plan today was to closely (time/wise) mix
un-weighted plyometrics, weighted plyometrics, and weightlifting in one
workout designed to improve endurance and increase sprinting/jumping
ability. I scheduled 4 30 minute cycles. Each cycle contained 10 mins
treadmill, 10 minutes soccer/basketball, and 10 minutes weightlifting.
Half the cycles involved thigh weights (1 pound each thigh) and ankle
weights (0.25 lbs each ankle). I used "All-Pro Thighaciser" (6 lbs max
each thigh) thigh weights and "Bodyfit" (2.5 lbs each ankle) ankle/wrist
weights. Both bought from "Sports Authority". The ankle-weights are
adjustable in 0.25 pound increments which caught my eye. The thigh-weights
were a must buy because the store never have them in stock they are
adjustable in 1 pound increments. With 1 pound loaded on each thigh I did
not experience the expected problem of the thigh weights slipping down.
What I did not realize when I tried the thigh weights on at the store
was that the velcro on the fastening belt will fasten securely to the blue
part of the belt that looks like it is not made to fasten to velcro; thus
you can get a tight fit. The entire workout I only had to tighten the
right thigh weight once.
The routine today ('weighted' today means 1
pound each thigh, 0.25 lbs each ankle) (the basketball shots were after a
dribble and a swivel shot from 16 feet) (basketball shots were elbow-out
spinners aimed for the back of the rim):
1 weighted treadmill, max was 60 seconds
12 mph
2 weighted basketball shots 10 minutes: 2/10;
1/10 (I noticed that my new regulation properly inflated ball is much
heavier than alot of the balls at the Y such as one I used yesterday when
I shot so well. Light balls, it seems, are easier to shoot
accurately.
3 weighted weightlifting: free weights
half-squat, 1 rep, 150 lbs.
4 weighted treadmill, 40 seconds, 12 mph (67%
max duration at 12 mph unweighted)
5 weighted soccer air dribble runs 10
minutes (pretty good)
6 weighted
weighlifting: free weights half-squat, 1 rep 155 lbs; 1 rep 160 lbs (up 15
lbs 10% compared to Jan 5)
7 unweighted treadmill, 47 secs 12
mph
8 unweighted basketball shots 10 mins: 1/10;
3/10
9 unweighted weightlifting: free weights
half-squat 165 lb attempt failed.
10 unweighted treadmill, 47 secs, 12 mph (67%
max duration at 12 mph unweighted)
11 unweighted soccer air dribble runs
(clumsier than 5)
12 unweighted weightlifting: free weights
half squat 105 lbs 8 reps
It is a thrill to keep discovering what one's
1 rep (1 RM) maximum is; but I suspect such thrill-seeking will slow me
down in terms of sprints. My intention henceforth is to estimate what
my max is based on how many reps I can do a lower weight so as to avoid
maxing out. For example, if I can do at most 12 reps at 105 lbs on
the half-squat, and my max on the half-squat is 160 lbs, this gives me
info I can use to estimate what my max is on an exercise without actually
attempting the max.
Today my body
weight unclothed was up to 184 lbs; whereas yesterday January 8 in
the evening it was 182 lbs. That is a 2 lb gain in 24
hours I do not understand how it happened. Past 24 hours all I had was
health oils, juices, minerals, vitamins, coffee with non dairy creamer and
cane sugar, 3 spoons brewers yeast, 2 slices multigrain bread with
fluffernutter spread and Almond butter (similar to peanut butter). Before
I weighed myself yesterday I had a cheeseburger, fries and 2 slices pizza.
It is very surprising that I would gain 2 lbs in 24 hours consuming so
little protein. Looks like Almonds and brewers yeast are the super foods
they say they are. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding;
"All-Pro Thighaciser" (6 lbs max each thigh) thigh loaded at 1 lb
each thigh, bought Jan 9 '08 at Sports Authority
Bodyfit" (2.5 lbs each ankle) ankle/wrist weights loaded at 0.25 lbs
each ankle, bought Jan 9 '08 at Sports Authority
|
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Thursday
January 10 08
Waltham Y
845-940 PM |
weightlifting + 12 mph treadmill runs
workout
the complete dose of juices oils minerals
vitamins + bread w almond butter and coffee taken before the practice; a
non-cg day, a c day. No melatonin.
|
Set New Personal Records in Leg Extension
and Leg Curl; estimated 2/3 max is 9 RM for Cleans,
Half-Squats
Today for a few hours after I got up in the
morning I felt better than I have felt in years; I felt both relaxed and
happy. I attribute this to the new mixed kind of workout I did yesterday
(which by the way caused me to lose five pounds of body weight and is
designed to produce improvement in sprints/jumps) and which combined
weighted plyometrics, weighted 12 mph treadmill runs, non-weighted
plyometrics, non-weighted 12 mph treadmill runs, and weightlifting. When I
was younger, in my early twenties, simply jogging for a while was enough
to mentally/spiritually get me to a good state; but it seems that as I got
older, my body and mind changed, as a result of which jogging, or soccer,
or swimming became inadequate with regards to producing a happy relaxed
state of mind.
I estimate that I became sort of obsessed
with the spiritual and psychological angles with regards to my state of
mind, obsessed with the impact my spiritual life and my psychological life
were having on my state of mind; I neglected the simple possibility that
since my body and mind had gone through changes, the exercise that in the
past was adequate for producing a good state of mind, had now become
inadequate for producing a good state of mind, and so therefore a
necessity for revising the kind of exercise I do had come up.
Seems that as we change and get older, we
have to keep experimenting with different kind of exercise, different
mixes of exercise, because the kind of exercise that in the past produced
a good state of mind in us, may become inadequate.
Activities today were (no
body-weights worn):
1 848 PM: failed at attempt to clean to half
squat, 120 lbs (seems with exercises that require technique/skill like the
clean, a warm-up with light weights is especially important).
2 854 PM: cleans to half-squat, 75
lbs (2/3 max) 9 reps
3 900 PM: 47 seconds 12 mph on
treadmill
4 leg extension machine: succeeded with 170,
175, 180, 185, 190, 195 lbs; failed at 200 lbs. 195 lbs is a new personal record, up 18.2% from 165 lbs on
Jan 5, five days ago.
5 915 PM: 47 seconds 12 mph
treadmill
6 917 PM: leg curl/flexion machine: succeeded
with 115, 120, 125, 130, 135 lbs; failed at 140 lbs. 135 lbs is a new personal record, up 22.7% from 110 lbs on
Jan 5, five days ago.
7 926 PM: 47 seconds 12 mph
treadmill
8 free weights half-squats: 105 lbs
(2/3 max) 9 reps
My goal today was to gather data that will
help me to estimate what my current max is for an exercise, without
actually maxing out. Thus I needed accurate data on what my max actually
is so I re-measured my max on some exercises. Today I found that on the
clean to half squat, and on the free-weights half-squat, when I do 2/3 of
my max I can do 9 reps. Thus now I can estimate as follows: whatever my
max for 9 reps (9 RM) is, times 1.5, is my current max for the clean to
half-squat and for the half-squat. Thus I can avoid maxing out which
potentially could slow me down as a sprinter and impair me as a
jumper.
Today after practice my weight was 179 lbs,
down 2 lbs from Jan 5, and down 5 lbs from 184 lbs January 9
yesterday! Thus after only five days we can already see progress
towards the goal of becoming stronger relative to body weight which
produces improvement in speed and jumps. Funny thing is, I consumed in
terms of food, approx the same things in the same amounts between January
8 and January 9 when I gained 2 lbs, and between Jan 9 and Jan 10 when I
lost 5 lbs. During both time intervals food was just two slices multigrain
bread with almond butter (like peanut butter) plus juices, health oils,
vitamins, coffee with non dairy cream and sugar; except between January 9
and January 10 I had about 12 ounces of half and half with cane sugar.
Looks like the long tough mixed workout of yesterday really hammered
for weight loss even though I did not get especially fatigued or winded by
it. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding;
|
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Friday
January 11 08
Waltham Y
343-501 PM; 654-940
PM |
weightlifting double-checking maxes,
checking max number of reps at 33% max, 67% max
the complete dose of juices oils minerals
vitamins + bread w almond butter and coffee taken before the practice; a
non-cg day, a non-c day. No melatonin but 4 whole foods restful sleep
herbal sleeping pills in 24 hours before
practice. |
Today my goal was to double-check the maxes
I am capable of on various exercises; and also, to determine the maximum
number of reps I am capable of at 33% of max and 67% of max for the
various exercises.
The results with regard to maxes for today
(data in pounds):
Leg Flexion (curl) machine: Yesterday Jan 10
Max up 23% to 135 from 110 January 5;
Max number reps at 90 67% of Max:
12
Max number reps at 45 33% of Max:
45 Leg Extension machine: Yesterday Jan 10
Max up 18% to 195 from 160 January 5;
Max number reps at 130 67% of Max:
10
Max number reps at 65 33% of Max:
30 Hip Adduction (knees move in) machine: On
January 5 I was already at 210 lbs the maximum allowed by the machine.
My estimate for the max today (looking at
number of reps I can do weights below 210) is 225 up 7% from the 210
of January 5.
Hip Adduction: Max number of reps at 150 is
11. Thus estimate is that Max is 150 x 1.5 = 225;
Hip Adduction: at 150 67% of estimated Max:
11 repetitions.
Hip Adduction at 33% of estimated max, 75 lbs
actually lifted on machine: 42 repetitions. Hip Abduction (knees move out) machine:
Max up at least 20% to at least 210 from
175 January 5. 210 is the max on the machine.
My estimate for the max today looking at the
fact 11 reps is the most I could do at 175, is 262.5 up an amazing
50% from the 175 that was my max January 5.
Hip Abduction: Max number of reps at 175 is
11. Thus estimate is that Max is 175 x 1.5 = 262.5.
Hip Abduction: at 175 67% of estimated Max:
11 reps Hip Abduction at 33% of estimated max, (which
exactly is 87.5) 90 llbs actually lifted on machine: 43
repetitions.
Note: Angle controls on Hip
Adduction/Abduction: 5 and 1; adduction (inwards) starts at 33 degree
angle; abduction (outwards) starts at 0 degree angle.
Clean to half-squat: No attempt at
improvement on previous Max of 115 on January 8.
Clean to half-squat: yesterday Jan 10, 75,
67% of Max: 9 repetitions
Clean to half-squat: at 33% of estimated max,
(which exactly is 38.3) 45 lbs 39% of Max actually
lifted: 15 repetitions.
Machine Half Squat: Max up only
2.7% to 190 from 185 January 5.
Machine Half Squat: at 67% of estimated max,
(which exactly is 125) 125 lbs actually lifted: 25
repetitions.
Machine Quarter Squat: Max up 10% to 325 from 295 January 5.
Machine Quarter-Squat: at 67% of
estimated max, (which exactly is 217) 215 lbs actually
lifted: 18 repetitions.
Machine Quarter-Squat: at 33% of
estimated max, (which exactly is 108) 110 lbs actually
lifted: 30 repetitions. Machine Calf-raise: Max up
3.8% to 335 from 325 January 5.
Machine Calf-raise: at 67% of estimated
max, (which exactly is 223) 225 lbs actually lifted: 22
repetitions.
Machine Calf-raise: at 33% of estimated
max, (which exactly is 112) 110 lbs actually lifted: 40
repetitions.
Free weights half-squat: No activity today.
The latest Max still 145 January 5.
Free weights half-squat: Yesterday Jan 10,
105, 67% of Max: 9 repetitions
Free weights quarter-squat: No activity
today. The latest Max still 265 on January 5.
Data that remains to be gathered: Free Weights half-Squat latest max and max number reps
at 33%; machine half-squat: max number reps at 33% of max; free weights
quarter squat: latest max, 33% and 67% of max max
reps. The above data translates into an easily comprehensible table that
tells me as of now how many reps I should do when I do 33% or 67% of max
at an exercise; the table also tells me what the 33% and 67% weight levels
are; and in what order to do the exercises so as to maximize time/energy
efficiciency:
3367 Routine Version 1
Weights and Reps in Table as determined of
Jan 12 08
Note Re the Baker Study Which Found No Correlation Between
Sprint Speed & Clean and Jerk Performance
By the way I have been doing some more thinking regarding that Baker
guy I mentioned in a previous entry, whose scientific study showed that
there was no correlation between the clean and jerk and the sprinting
speed in the Australian rugby players. This was supposed to prove that
Olympic weightlifting will not help with speed--a leap of "logic" so
strange and mind-boggling that I at first could not respond with maximum
effect. Now I have recovered from having my mind boggled. Baker was to put
it politely irrational. There is no reason the clean and jerk should be
used as the test exercise instead of the clean without the jerk--the jerk
aspect does little to prove anything with regards to sprinting. Baker is
irrational in that he fails to see, best I can recall, that sprinting of
course has to do with strength relative to body weight since the body is
being moved somewhere at a highs speed; thus the resort to an argument
based on absolute strength without regards to body-weight is not logical.
Weight/Appearance: 1180 Before Practice; looked good
in mirror after practice (well-toned
big-muscled); development noticeable in thighs/posterior.
|
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Saturday Jan 12 08
Waltham Y
552-740 PM
|
weightlifting checking max number of
reps at 33% max, 67% max; did nautilus section at 33%, 67%
the complete dose of juices oils minerals
vitamins + bread w almond butter and coffee taken before the practice; a c
day. No melatonin or cg in 24 hours before
practice. |
Discovered 33% 67% Repetition Maxes for
Remaining Exercises, Updated & Corrected Jan 11 Table, Did Nautilus
Section of New Routine
Also today Jan 12 I ran the treadmill at 12
mph for 47 seconds twice; and I did the leg flexion/extension and hip
adduction/abduction exercises on the Nautilus Machines at the 33 and 67
percentages and number-reps outlined in the Jan 11 table at the weights
shown as of now Jan 12. I found that the four exercises took 16.5
minutes to complete; on the leg flexion and hip adduction
exercises, at 67% max, which I did after many reps at 33% max, I was
mostly only able to do partial repetitions as my legs were tired from the
preceding 33% max with lots of reps work.
Today I added to the updated table, the
optimally time-efficient order in which the exercises should be done so as
to minimize time-inefficiencies related to tasks like changing the amount
of weight on the barbell, moving from room to room etc. In the table #1
means the first exercise done, #2 the second, #3 the third etc.
Weightlifting is much more fun when the dreary work of loading weights on
to barbells, wandering between different workout rooms, moving
between pieces of equipment etc., is minimized. It is depressing
when a workout takes two hours when it could have taken only one if only
you had carefully planned it.
It gets to the point where you are
seriously guilty of being foolish, when a workout that could take one hour
instead takes two hours because it was not efficiently planned. There is a
point where for the amount ot time you invest in the workout you are
getting a very good deal in terms of improved physical abilities; there is
also a point where for the amount of time you invest in the workout you
are getting a very bad deal in terms of improved physical abilities. Time
is short. But the golden dream is still there, that
five-minute-a-day workout that transforms you into a world champion;
and lesser silver achievements such as the 60 minute workout that makes
you a world champion still thrill the mind's eye.
Weight/Appearance today: 183 lbs unclothed,
186 lbs in shorts/shoes/socks/shores/underpants/t-shirt. 2 lbs up from
yesterday yet, in mirror did not look as big muscled or as toned as I did
after the much loonger workout yesterday.
It is significant, that the clothes and the
shoes weigh 3 lbs. The anti-body-weights fanatics seem to fail to realize,
that people by nature are always to a certain degree wearing body weights,
footweights etc., due to the clothes and shoes etc. that they wear--such
natural body-weights have been worn by all the greatest sprinters and
jumpers since they all wear clothes and shoes. The genius of it or the
trick of it is realizing that yes there is a problem with excessively
heavy body-weights, but at the same time low-weight body weights
approximating the weight of heavy clothing and relatively heavy shoes
commonly worn in the course of every day activities, can IMHO looking at
the data in January 2008, improve one's physical abilities and endurance.
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Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Sunday Jan 13 08
Waltham Y
509-720 PM
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weightlifting checking max number of
reps at 33% max, 67% max; did nautilus section at 33%, 67%
the complete dose of juices oils minerals
vitamins except cod liver oil (ran out), and coffee (had some coffee)
taken before the practice; a c day. No melatonin or cg in 24 hours
before practice The big meal previos 24 hours was slice pizza
and a cheeseburger with lettuce tomato and onion at that place on
Lexington St.
|
3367 Routine Shown in Table in Jan 11
Entry Completed For First Time; how I Compare Physically with the 'Grecian
Ideal'
Yesterday I did the Nautilus machines section
of the latest weightlifting routine I developed for myself, the '3367
Routine' described in the table in the Jan 11 entry in this log; the
Nautilus section took (4 exercises 2 sets each) 16.5 minutes to complete.
Today I did the remaining Free-weights and Smith Machine sections of
the routine, these two sections (7 exercises 14 sets) took 72 minutes to
complete. Thus the estimate for this latest routine I have developed that
is labeled '3367 Routine v 1', is that this routine takes 1.5 hours to
complete.
Exercise Done, Time at Which Exercise
Finished Today:
Start: 509 PM
1 33% Clean: 5:11:30
2 33% free-weights half-squat:
5:16:00
3 67% Clean: 5:23:00
4 67% quarter-squat: 5:32:00
5 33% free wts calf-raise:
5:34:00
6 67% free wts half-squat:
5:42:00
7 67% free wts quarter-squat:
5:49:00
8 67% free wts calf-raise:
5:55:10
9 33% Smith Machine half-squat:
6:00:45
10 33% Smith Machine quarter-squat:
6:05:00
11 33% SMith Machine calf-raise:
6:08:00
12 67% Smith Machine half-squat:
6:12:45
13 67% Smith Machine quarter-squat:
6:17:15
14 67% Smith Machine calf-raise:
6:21:15
Weight/Appearance Today:
Before the workout started I weighed 184 lbs
unclothed up 1 lb from yesterday. At 6:28 PM 7 minutes after the
workout I looked in the mirror. IMHO, my muscles were moderately large and
well toned, there was no visible fat, I was well proportioned, my limbs
and torso were of proper proportions length and width wise; and the face
looked good (in lighting conditions that were bright and well balanced).
A few days ago, I found an interesting
page at http://www.sandowmuseum.com/ideal.html which features a calculator that calculates
what your body measurements (circumference of chest, biceps, thighs etc.)
should be relative to your wrist size, if your body is to align with the
'Grecian ideal', meaning the classical proportions as evinced in the
ancient Greek and Roman statues of men and Gods. This especially
interested me since I noticed a few years ago that after I did this long
six hour weightlifting routine, when I looked in the mirror after doing
the routine just once, I looked (honest) like a statue of a Greek
God. In the routine with every exercise I would first lift as much as I
could for as many reps as possible, then minimally lower the
weight and do as many reps as possible, then again minimally
lower the weight and do as many reps as possible for I guess 8-12 reps on
each exercise.
The results produced by the calculator
at the Sandow Museum are included in the following table, which shows how
I as of January 3 2008 Nine Days ago (at a time when I I had not
weightlifted in years and had not exercised for a couple of weeks)
compared to the 'Grecian Ideal', given as a starting point a wrist
circumference of 6.75" for me:
Table Comparing Me David Virgil to
the 'Grecian Ideal'
(measurements in
inches)
For some reason certain measurements are
missing from this 'Grecian Ideal'--it does not give any guidance
regarding: what is the proper length of the various portions of various
limbs; what is the proper width of the body at various points; and what
the circumference of the arm should be at the shoulder; my judgement is
that I am well proportioned in terms of such lengths and
widths.
I would say looking in the mirror today that
I did not look worse than a statue of a Greek God--I would guess I looked
maybe a little less skinny in torso and legs, a little less bony, a little
less serious, a little more boyish and leggish and
brown compared to the Greek Gods. I would say I looked sort of divine
they way those statues look sort of divine. My face looked good in
the bright even light, the character of my face sort of matched the
character of my body.
I think there might be a problem with all the
near-sighted people though because I have noticed, being near-sighted,
that when I see myself in a faraway mirror my face and body look out of
focus and not nearly as good as when they are in focus.
I got to thinking about how society treated
the person I saw unclothed in the mirror. I got to thinking, the gap
between the faces and the bodies of average females and the faces and
bodies of beautiful females, is bigger than the gap between the faces and
bodies of average men and the faces and bodies of beautiful men--so as a
consequence feminism disenthrones beauty.
I got to thinking, yea, there is something
worse than regicide...deicide!
General Notes RE the
Workout
By 640 PM I was recovered from the workout 19
minutes earlier sufficiently to run on the treadmill for 47 secs at 12 mph
speed setting. I repeated the 12 mph treadmill run at 650, 700, 710, and
720 PM (total of 5 times) to show that I can do this every ten minutes 20
minutes after the weightlifting routine ends.
Today there was no problem completing any of
the 33% or 67% sets like there was yesterday. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Monday Jan 14 08
Waltham Y
820-940 PM
|
weightlifting checking maxes on
nautilus machines and strive machines, for exercises that work chest,
upper back, forearms, biceps/triceps area
the complete dose of juices oils minerals
vitamins, and coffee (had some coffee) taken before the practice; a c day.
No melatonin or cg in 24 hours before practice |
Maxes Established For Nautilus and
Strive Machine Exercises that Work Upper Torso, Upper Arms,
Forearms
'Woe Unto Me, for having a chest,
upper arms and forearms ten percent smaller than a Greek
God's!'
Today the gym was taken over from 630 PM to
930 PM by the volleyballers. The big inconvenience for me now is that from
monday to friday, the gym is taken over 630-930 for this or that organized
activity so I cannot do the soccer air dribble runs or the basketball
shooting.
Today the common-sense thing was to not
repeat the weight-lifting exercises of yesterday. So I spent the time
figuring out my max on some different 'Nautilus' and 'Strive' Machine
exercises that target the chest, upper back, biceps rear of upper
arm, and forearm. Why? because according to the 'Grecian Ideal' calculator
(see Jan 13 entry) my circumference at the biceps muscle (unflexed), the
forearm (unflexed) and the chest (without taking a deep breath) are
all about ten percent too small compared to the so-called 'Grecian
Ideal'. I guess upper torso chest upper arms forearms may not important
for soccer (except for fighting); but then again glamor is part of the
game of soccer and looking at least as strong as a Greek God in every area
of the body, constitutes glamor.
Results Today:
1 Nautilus Nitro-plus Vertical Chest
Exercise Machine: Max 150 lbs, seat-back=2, seat-height=3. Sort of
like doing bench press while sitting up. Said to work pectoris
major, ant delts, triceps
2 Nautilus Nitro-plus Mid-Row
Exercise Machine: Max 160 lbs, seat-back=2, seat-height=4. Sort of
like a seated cable pull. Said to work rhomboid, rear delts, lat dorsi,
teres maj, biceps, middle traps 3 Nautilus Nitro-plus Pullover
Machine: Max 140 lbs, seat-height=6. Sort of like lifting elbows up
to head high and then pulling them down to the stomach. Said to work
rhomboid, rear delts, lat dorsi, teres maj, triceps, middle traps, rectus
abdominus
4 Nautilus Nitro-plus V-Triceps
Extension Machine: Max 130 lbs, seat-height=3; seat-back=3. Sort
of like a preacher curl pushing down instead of pulling
up
5 Nautilus Nitro-plus Preacher
Curl Machine: Max 85 lbs, seat-height=2. Sort of like a
preacher curl. Said to work biceps brachii, brachialis, and forearm
flexors.
6 'Strive' Incline Press Machine:
Maxes: 150 lbs at camset 1; 165 lbs at camset 2; 115 lbs at
camset 3 (seat-height=5). Sort of like a sitting bench press with arms
moving up at 45 degree angle while pushing out. Said to work biceps
brachii, brachialis, and forearm flexors.
7 'Strive' Arm Curl Machine:
Maxes: 55 lbs at camset 1; 50 lbs at camset 2; 55 lbs
at camset 3 (seat-height=3). Sort of like a biceps preacher curl. Said to
work biceps.
8
'Strive' Arm Extension Machine: Maxes: 85 lbs at
camset 1; 85 lbs at camset 2; 85 lbs at camset 3 (seat-height=6). Sort of
like a reverse preacher curl. Said to work triceps.
I worked out the maxes, rep after rep adjusting weight levels while
wearing the wt vest (12 lbs) thigh wts (11 lb each thigh) and ankle
weights (1 lb each ankle) the entire time.
Weight/Appearance:
Before starting I weighed 183 lbs. After the practice I seemed
to be a little bigger in a chunky kind of way in the targeted upper arm
and upper torso areas; but this did not look as good as other days
such as after yesterday; yesterday was alot more than just figuring
out maxes for each exercise; yesterday involved lots of reps on each
exercise. Face-wise the workout (80 minutes today) was not enough to
rejuvenate me, facially I looked slightly grinch-like in the
mirror after the workout; but then after I showered the face looked
better. Mood-wise the workout today was not a star at making me feel good
immediately after the workout; I shall see how I feel tomorrow. Recent
experience for me is validating the hypothesis that the workouts that are
the best in terms of producing a happy relaxed feeling the next day, are
workouts that do relatively more of mixing together different types of
exercise into one workout.
|
Adidas Bracara Indoors Shoes with 1 layer Propel Gel Padding; wt vest at 12 lbs, thigh weights at 1 lb each
leg, ankle weights at 1/4 lb each leg |
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Tuesday Jan 15 08
Waltham Y
620-940 PM |
weightlifting: checking maxes on free
weight and Smith Machine exercises for exercises that work chest,
upper back, forearms, biceps/triceps area
the complete dose of juices oils minerals
vitamins and coffee (had some coffee) taken before the practice; a c day.
No melatonin or cg in 24 hours before practice. Two slices multigrain
bread before workout.
The complete dose is A+D pill made from cod
liver oil; B vitamin pill, C vit pill; E vit pill; mineral pills,
potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Determined Personal Maxes for Free Wt
& Smith Machine Exercises that Work Chest, Arms,
Forearms
The task I set for myself today was to
determine my maxes on free wts and Smith Machine exercises that exercise
the upper back, chest, upper arms, and forearms. Yesterday I found maxes
for such exercises on the Nautilus Machine. The object of this is to
expand my chest upper arm and forearm measurements because the Sandow
Grecian Ideal Calculator (see prev entry) found that I am ten percent too
small in these three measurements.
Results Today (in
pounds):
Based on 45 lbs for barbell without weights,
20 lbs for EZ bar without weights
1 FOREARMS Dumbbell Wrist Curl Palms up
forearm on bench: max=30 (30 for left arm, 30 for right arm
also)
2 FOREARMS Dumbbell Wrist Curl
Palms down forearm on bench: max=15 (30 for left arm, 30 for right
arm also)
3 FOREARMS Reverse Barbell Curl, barbell
brought up until forearms parallel to floor: max=55
4 FOREARMS EZ Bar Reverse Barbell Curl,
barbell brought up until forearms parallel to floor: max=60
5 FOREARMS Dumbbell Wrist Flipper,
palms down to palms up: max=25 (25 for left arm, 25 for right
arm also)
6 BICEPS Standing EZ Bar Curl:
Max=75
7 BICEPS EZ Bar Preacher Curl:
Max=40
8 BICEPS Standing Barbell Curl
Max=75
9 BICEPS Standing Dumbbell Curl Max=35 (35
for left arm, 35 for right arm also)
10 BICEPS Smith Machine Biceps
barbell Curl Max=95
11 CHEST Flat Bench Dumbbell Press: Max=40
each arm; max was 40 not because I could not lift more, but because I
could not get dbells into position. Estimate Max as 45 for both L and R.
12 CHEST Flat Bench Dumbbell Fly: Max=30 for
each arm
13 CHEST Incline Bench Dumbbell Press:
Max=40 (for each arm); again, max was 40 not because I could not lift
more, but because I could not get dbells into position. Estimate Max as 45
for both L and R.
14 CHEST Incline
Bench Dumbbell Fly: Max=30 (for each arm)
15 CHEST Decline Bench Dumbbell
Press: Max=40 (for each arm); again, max was 40 not because I could
not lift more, but because I could not get dbells into position.
Estimate Max as 45 for both L and R.
16 CHEST Decline
Bench Dumbbell Fly: Max=30 (for each arm)
17 CHEST Incline
Bench Barbell Press: Max=125 max might have been 130 but had no
spotter
18 CHEST Decline
Bench Barbell Press in Smith Machine: Max=105; Max could have been at
least 115, but there was a problem getting the barbell out of the hook
that holds it in the Smith Machine
19 CHEST Flat
Bench Barbell Press: Max= 135 had spotter
20 UPPER BACK Dumbbell Pullover (both hands on one dumbbell)
Max=70
General Notes:
John the guy at the gym today is a "trainer". Anthony is the fitness
director. My best estimate (I think fairly accurate) is that the
EZ Bar is 20 lbs and the barbells are 45 lbs, but I will have to ask the
fitness director to know exactly what they weigh; I was not allowed to
take the bars to the locker room to weigh them on the scale.
This white guy with a brown beard who wore glasses dragged a bench
into the Smith Machine to do the decline bench press on the Smith Machine.
Seems to me such involves too much dragging work for me personally.
John said that he does not go by scientific studies re what kind of
weightlifting produces what kind of results. He relies on his experience
as a trainer. He advocates for maximization of muscle size, 5-6 sets of
2-8 reps each at 90% of max; at the same time John does no consider it
important to know one's max.
Matt a 28 year old Northeastern engineering grad told me that he does
not know his own max, rather he goes by what his max is for 9-11 reps,
that is 9-11 RM. Matt recommended www.crossfit.com as a place with good
info re how to maximize muscle size he said they refer to
scientific studies.
As for me, I think it is important to get the info re what one's
max is on alot of different exercises as I have been doing. My
reading of the data as of Jan 08 indicates that mixing lots of different
exercises together is the optimum approach (six different chest exercises
one set each instead of two chest exercises three sets each). All the
scientific data on which I base my routine is phrased in terms such as 33%
max, 70% max, etc. If you are lifting at too high a percent of max, you
could slow yourself down for things like sprints and jumps, this could
happen even with upper body work--the quick movements of limbs needed for
sports like soccer and basketball could be slowed down through the use of
excessively heavy weights.
If you are lifting at too low a percentage of max, you will not
develop as fast as you potentially could. The data shows 33% of max to be
effective and safe for explosive high-velocity movements in weightlifting;
it shows up to 67% of max to be effective and safe for slow velocity
movements in weightlifting--thus, ya gotta know the max.
As you can see in previous entries I have discovered that the number
of reps you can do 67% of max at is not constant for all the different
exercises, which causes problems in terms of estimating maxes without
actually verifying maxes.
As for the idea of not looking at the academic scientific studies
that have been done re how different weight-training routines produce
different results, this I do not understand. True 99% of the time the
people debating pros and cons of weight-training techniques make no
reference to scientific data but that does not make it right that they are
like that.
John seemed to think that him having met bodybuilders such as
Schwarzenegger and Priest in person, combined with his John's experience,
is worth more than mere scientific studies. As for me my feeling is that
you cannot replace the study of scientific research with your own personal
experience or what a Schwarzenegger or Priest say when they meet you in
person. And I do not buy the idea (John implied such was his
idea) that we should be worried about over-planning our workouts.
Poorly planned workouts are not fun and take too much time and energy out
of oneself relative to the payback they produce.
Personal experience is like poorly recorded opinion poll data with
the respondents to the poll not randomly or representatively selected.
What happened in just half a dozen cases in your personal experience can
be misleading.
People like Schwarzenegger are very unusual/unique; my study of the
matter as you recall if you read an earlier entry, showed that his
routine involved something like more than 500 repetitions per workout--way
more than the typical advanced bodybuilder. Arnold and persons such
as myself differ in terms of our abilities, our goals, our physiologies,
the amount of time and energy we put into non-weightlifting activities,
the amount of time and energy we can put into weightlifting, and so forth.
I think highly enough of my research and analytical abilities, that I
do not simply assume that somebody out there is the authority to be obeyed
with regards to weightlifting technique. Every month of the year some new
possibly useful data is produced documenting how weight-training
techniques effect outcomes.
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Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Wednesday Jan 16 08
Waltham Y
805-940 PM |
weightlifting: again, checking maxes on
free weight and Smith Machine exercises for exercises that work
chest, upper back, forearms, biceps/triceps area
the complete dose of juices oils minerals
vitamins two pieces multigrain bread and coffee (had some coffee)
taken before the practice; a c day. No melatonin or cg in 24 hours
before practice. No alcohol consumed if alcohol not mentioned; no alcohol
consumed today.
The complete dose is A+D pill made from cod
liver oil; B vitamin pill, C vit pill; E vit pill; mineral pills,
potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Again Determined Personal Maxes for
Free Wts & Smith Machine Exercises that Work Chest, Arms,
Forearms
I made some minor corrections to yessterday's
entry.
The task I set for myself again today was to
determine my maxes on free wts and Smith Machine exercises that exercise
the upper back, chest, upper arms, and forearms. The object of this
is to expand my chest upper arm and forearm measurements because the
Sandow Grecian Ideal Calculator (see prev entry) found that I am ten
percent too small in these three measurements.
Results Today (in
pounds):
Based on 45 lbs for barbell without weights,
20 lbs for EZ bar without weights
1 UPPER BACK Bent Over barbell Row:
Max=115
2 UPPER BACK Dumbbell
Reverse Fly: Max= 20 for left arm, 20 for right
3 UPPER BACK Machine Pullups
(Stairmaster Gravitron 2000 Machine): Max=1 Assisted Pullup, 90 lbs of
assist from machine.
4 UPPER BACK: Simple Pullups: Max= 1
half-pullup (pulled self up until upper arms were parallel to
floor)
5 TRICEPS EZ Bar Triceps Extension:
Max=70
6 TRICEPS Dumbbbells Triceps extension: Max
=25 for left arm; 25 for right arm
7 TRICEPS Kickback: Max=15 for left arm, 15
for right arm
8 TRICEPS Close-grip Bench Press: Max=130
(only 5 less than max for regular bench press) (had a spotter; this was a
true actual max)
Weight/Appearance:
The incredible thing today was, that
though I weighed 183 lbs on Monday Jan 14, today on Wednesday Jan
16 I weighed 187 lbs! All praise be to God, who is the source of
all our peak experiences, all praise be to God, wi6hout whom none of these
exalted peak-experiences would be possible in the first
place!
If I get to 5 foot ten inches in height, and
199 pounds in weight, proportionately speaking I will be like the famous
Schwarzenegger, who was 6 feet two or three inches tall and 235 lbs
at competition weight.
Today was different from previous days in
that today, the sleeveless T-shirt I wore was a minimal sleeveless
t-shirt, it was tight, it was narrow in the areas that go over the
shoulder. Thus for the first time since I resumed weightlifting, I
could see my upper body clearly in the mirror in the room where I do the
free-weights and the Smith Machine weight-lifting.
Looking in the mirror in the free-weights
room (previously the significant looking-in-the-mirror was in the locker
room) I saw not just circumference in the limbs, but
also significant length of limbs, and significant width of torso, as
opposed to extremely short limbs and narrow shoulders and narrow width of
hips.
I noted today, that length in limbs and width
of shoudlers/torso, when considerable, magnify the appearance of
athleticism. I noted looking in the mirror in the free wts room,
that I look like a: rangy, angelic, air-dribbling world champion
capable of great instantaneous speed and change of direction in both the
horizontal and the vertical dimensions.
After the practice I was thinking, I llok
like the sort of fellow who should be given the most dignified state
funeral imaginable, with the diginified looking stuff like: navy men in in
navy unforms marching, ( the navy has a certain dignity because its
personnel do not get so close to the enemy personnel) a coffin surrounded
by troops, a riderless horse, a gun-carriage etc.
I got to thinking, they have gotten used to
idolizing people who are athletically built and whose wieght/height ratio
is moderate and who are great at soccer or tackle football etc., but they
have forgotten about people who are moderate in terms of weight/height
ratio who are not so good at soccer or tackle football-- what
is the sense in it? Skill in soccer or tackle-football have to
do with the amount of time and energy that can be spent on such
activities, as opposed to the godliness of the person involved.
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Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Thursday Jan 17 08
Waltham Y
637-935 PM |
weightlifting: checking maximum number
of reps I am capable of at 33% of max and 67% of max for various exercises
related to achieving the Grecian Ideal by strengtrhening the chest, the
upper back, the upper arms, and the forearms.
the complete dose of juices oils minerals
vitamins two pieces multigrain bread and coffee taken before the
practice; a c day. No melatonin or cg in 24 hours before practice. 1
liter white wine consumed previous 24 hours (I felt I needed wine to
strengthen me as I ate Sushi for the first time yesterday).
The complete dose is: A+D pill made from cod
liver oil; B vitamin pill, C vit pill; E vit pill; mineral pills,
potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Determined Max Number of Reps I can do at
33% and 67% of Maximum Weight I can Lift for Various Upper Body
Exercises
Today I by experimentation determined what
the maximum number of reps I am capable of is at 33% of max I can lift,
and 67% of max I can lift, for various upper body exercises--purpose being
to increase chest, upper arm, and forearms circumference so as to achieve
the "Grecian Ideal" as described by the Grecian Ideal Calculator at the
Sandow website discussed in previous entries. The results I discovered,
are recorded in the following tables:
33% 67% MAX UPPER BODY GREEK IDEAL TABLE
FOR MACHINES
33% 67% MAX UPPER BODY GREEK IDEAL TABLE
FOR FREE WEIGHTS
General Notes
I feel like the info I obtained today at the
gym by way of experimentation is like Gold--but there are plenty of people
who as they say, "would not know a diamond if they held one in their
hand".
My weight today was 185 lbs in gym clothes
and shoes, 182 lbs unclothed, a sudden 5 lb drop after a sudden 5 lb
gain.
It took from 637-823 PM, 106 minutes, to get
all the repetition maxes for the machines today; it took from 831-935 PM,
64 minutes, to get the repetition maxes I got today for the
free-weights.
I checked my look in the mirror after the
machine work was done. I looked significantly bigger than usual in the
upper body in a chunky kind of way; my face looked fresh young and
healthy. I checked myself in the mirror again after the free weights work
that I did after the machines and found that my face did not look as good
as after the heavier earlier machine work; after the free wts work my face
looked a little flustered and grinchy--but the progress in the forearms
was visible.
I looked good enough while looking in the
mirror to think, that those who, if they were to encounter a God, would
fail to appreciate the God because the God was different from their own
self, are like the walking dead.
In the free weights room I met a young man
named Anush; I said to myself, he looks like Unmesh Agarwala from Bombay
who was my best friend when I was a boy in India; I asked him
where in India he was from, he said he was from Bombay. I felt he looked
like he was from Uttar Pradesh so I persisted, saying, but your family is
not from Maharashtra (the state Bombay is in), is it? His family was from
Gujarat. I felt I could see within him the good qualities I have in the
past seen in Unmesh--Unmesh used to take a genuine, hearty brotherly
pleasure in meeting me, socializing with me. Earlier Unmesh had said I
could come stay with him in California, visit. I sent Unmesh an email he
has not answered (big execs like him are careful re emails I think). The
email contained scripture based admonishments re how the rich should not
be snobs. I have the feeling Unmesh and people like him actually like to
be hounded by such scriptures, because the snob lifestyle can be a boring,
restrictive, straight-jacketed type of lifestyle. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Friday Jan 18 08
Waltham Y
740-935 PM |
again, weightlifting: checking maximum
number of reps I am capable of at 33% of max and 67% of max for various
exercises related to achieving the Grecian Ideal by strengthening the
chest, the upper back, the upper arms, and the forearms.
the complete dose of juices oils minerals
vitamins two pieces multigrain bread and coffee taken before the
practice; a c day. No melatonin or cg in 24 hours before practice.
The complete dose is: A+D pill made from cod
liver oil; B vitamin pill, C vit pill; E vit pill; mineral pills,
potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Again today I was
checking re what is the most number of reps I can do at 33% and 67% of max
for some upper body exercises designed to expand my chest
forearms and upper arms circumferences. Today I discovered my approx
maximums for exercises #18 to #44 in the Free Weights Routine (see table
in previous entry); and I recorded these maximums in the table in the
previous entry. In 115 minutes I was able to test 27 different 33% and 67%
rep maximums. That is 4.3 minutes per test. But while I was doing the
testing I felt like I was taking alot more than 4.3 minutes per test in
terms of breathers and stuff. Is the math right here?
My weight before the workout was 185 lbs in
gym clothes and shoes which equals 182 lbs.
Before the practice in the eyes, the mouth,
and the cheek area, I looked like I had just woken up, I did not look the
way I look when I am at my best at all. As if the face had not woken up
yet although the body had. After the 110 minutes of weightlifting today,
my face was much better, did not look grinchy, but had that same
rejuvenated fresh young look I mentioned a couple of days ago. After
practice my upper arms looked princely the best they have ever looked this
year--not just big/chunky but interestingly shaped also. Re the way the
face looks at various times, maybe the healthier looking face reallly is
healthier; maybe the more attractive looking face really is healthier.
Thus one can aim for health by developing skill in reading the way the
face looks before and after a workout. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Saturday Jan 19 08
Waltham Y
533-740 PM |
Yet again, weightlifting: checking
maximum number of reps I am capable of at 33% of max and 67% of max for
various exercises related to achieving the Grecian Ideal by strengthening
the chest, the upper back, the upper arms, and the forearms; and also
about half of the the soccer related lower body workout was
done.
The complete dose of juices oils minerals
vitamins two pieces multigrain bread and coffee taken before the
practice; a c day. No melatonin or cg in 24 hours before practice.
The complete dose is: A+D pill made from cod
liver oil; B vitamin pill, C vit pill; E vit pill; mineral pills,
potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Yet Again today I was
checking re what is the most number of reps I can do at 33% and 67% of max
for some upper body exercises designed to expand my chest
forearms and upper arms circumferences.
Today I discovered my approx maximums for
exercises #45 to #54 in the Free Weights Routine (see table in previous
Jan 17 entry) in the upper body routine; and I recorded these
maximums in the table in the January 17 entry. In 54
minutes I was able to test 8 different 33% and 67% rep maximums. That
is 6.75 minutes per test.
My weight before the workout was 187 lbs
unclothed (height 5 10), up five pounds from yesterday! Bwtween the time I
ws weighted yesterday, and the time I weighed myself today, I ate: slice
of cheese pizza, small chesse steak sub, a few roasted peanuts, approx 4
oz roasted peanuts, 24 oz orange and tangerine juice mixed with cane
sugar, coffee with cane sugar and non dairy c reamer, tea made the same
way, and the pregame drink featuring approx 12 ox fruit juice with the
oils and the pills. THus I am surprised at the 5 lb weight gain; the bkack
weightlifter agreed with me, that a 5 lb gain in 24 hours is like
magic...the boys and the men at the Y look at me differently than they
used to just af ew days ago before I started the weightlifting. They can
argue all they want about being more clever than me at the art of
weightlifting, but whatcha see is whatcha get.
I looked in the mirror after I got done
finishing getting the max reps for the upper body free weights. Facially I
looked as if I had only haf woken up' the upper arm looked big and toned
but sort of chunky.
636 PM to 654 PM I spent 18 minutes doing the
nautilus machine work in the leg workout that I devised (see table in Jan
11 entry). Avery egment except the hip abduciton segments were
tough.
658-738 PM I spent 40 minuted doing five of
the eight free weights segments in the leg workout shown in the Jan 11
entry. Every segment was tough to do for me.
From the time I woke up I felt stiff and
strained and pained in the front forearm sideof the right elbow area.
Today I could not even do a half-pullup. I estimate the strain was due to
the pullup attempts earlier. Pull up enthsiasts gush about pullups being
the greatest, but pullups can involve huge stress on the elbow area
without such stress being gradually built up to. The pain in the arm and
soreness from too many days in a row doing arm work, plus so many days
in a row without a break from weights, resulted in a kind of fatigue
and stiffness and soreness that made me feel weak, yet at the same time
the underlying reality could be big gains in strength (up to 187 lbs
bodyweight suddenly). I had to break the rules re what is done two days in
a row to collect the info re the maxes now I have that info and I can do
the routines.
While I was working out with the free weights
doing leg exerciss this gray haired bespectacled white clean shaven guy,
who was as it runed out a neurologist at Brigham & Women;'s Hospital,
smiled at me and exhorted me, saying, "come on, be a hero!"...in the
locker rooom, Mark, the guy who produces hgood shooting in me when he
watches me, was talking loudly to some friend of his about how he Mark is
a lapsed atheist--Mark was wondering if it was safe to come out of the
closet as a straight guy...I guess what Mark is implying is that there is
this pressure to be atheist homosexualist...Mark was talking about how
attractive his wife was when she was young.
Upper Body Progress Thus
Far
Jan 14-19 I worked on my upper body every day
with weightlifting. Jan 8-15 I worked on my legs with weightlifting every
day. My measurements Jan 5 before I started weightlifting were: forearms
11.5"; biceps, 14.5"; chest 39.3". Today Jan 19 after six days
in a row of upper body weightlifting workouts, my measurements
were: forearms 12.0"; biceps, 15.5"; chest 40.0". The
'Grecian Ideal' for someone with a 6.75" wrist measurement is: forearms
12.7, biceps 15.8, chest 43.9. Thus I went from 91%, 92%, and 90% of the
Grecian Ideal on respectively forearms, biceps and chest, to 94.5%, 96.5%,
and 91% in 6 days. You could estimate that I will be at the 'Grecian
Ideal' in terms of: forearms in two weeks in February; biceps in one week
while it is still January; and chest in eight weeks in March.
|
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Sunday Jan 20 08
Waltham Y
|
LHKH Pattern Air Dribble Runs
|
Back to Air Dribbling Again after Long
Lay-off; 23 LHKH Runs in 68 MInutes,
I skipped the oils/juices/pills drink before
practice beause it makes me feel sleepy, seems maybe I enjoy workouts less
because of this sleepiness. Unclothed before practice I weighed 187 lbs as
I did yesterday. My face looked more woken up than it usually does before
practice; the muscle development was noticeable in the upper arms,
forearms, and back.
I started the air dribble runs at 628 PM; 631
PM I had my first success. I took it easy today; today tthere were lots of
cool fast devaitions from the LHKH pattern such as LHKKK which were
handled well. Today I felyt skilled, strong in the muscles, buta little
weak in terms of anaerobic/aerobic 'wind'.
I think so many days in a row of testing out
what my maxes are in weightlifting has tired me. It is tiring to test out
what is the most one can lift for an exercise; it is also tiring to test
out the maximum number of reps one can do for 33% or 67% of
maximum.
Seems as a result of the weightlifting it
takes less effort to get to a high speed of sprint than it used to before
the weight training.
At 657 PM some black and white teenager
females entered the gym. I did one good run while they were in the gym
before they started blasting musich at 658 PM. 704 PM I had achieved 11
successful LHKH pattern runs. At the end at 740 PM I had achieved 26. Thus
the score was 11 the first 36 minutes and 15 in the second 34 minutes.
I cannot say I have evidence
showing that them the teenage girls blasting music
significantly impaired performance today; but I confess that though the
girls were nice and not unattractive, I felt annoyed by the blasting of
music. Seems society is critical with us about every little thing, but
society stands by and lets people blast us with music. The lady who lives
below me keeps blasting me with music even though I complained to the
landlord (the landlord sent a social worker who said the lady downstairs
who blsts the music might not be able to afford to buy earphones). This
white guy who plays basketball at the YZ brings a radio and blasts music.
This black hispanic soccer kid started blasting music that day. At the Oak
Sq Y Tariq the guy who organized the soccer games blasted music during the
soccer games. All of them except the lady who lives downstairs blasted the
music so loud it ws unbearable even with earplugs. And then you have being
involuntarily exposed to music constantly in the weight rooms and at the
restaurant. What about the right to silence, the respect for silence, the
love of silence, the respect of the rights of others to quiet? I admit in
college one time I blasted music in the dining hall but that only happened
once; I am not not proud that I committed that act of folly. Seems the
local society thinks people have a right to blast others with music; at
the same time they nitpick at people who do things less offensive than
blasting music..
My feeling today was that once I get used to
the new stronger muscles the improved strength will make me a better
air-dribbler.
The score was not so great today (26 runs in
68 minutes) but I felt I should take it easy. Seems that every time I
achieve to great heights in terms of number of successful LHKH pattern
runs per minute, some kind of burnout occurs and I end up staying away
from soccer for a few days or weeks. I estimate I have to keep the
soccer air dribble practices fun for myself, one way to do that is to just
kighten up, take it easy. I was pleased with the skill I showed
today despite the score. There were lots of well controlled runs that went
all the way cross the floor, 17 yds, at high speed with ball well
controlled never touching the ground, even if there was more deviation
from LHKH pattern than usual.
After practice, I did not look more awake or
more handome than I did before practie; my eyes looked sort of tired, my
face looked reddish; I looked sort of flustered. Seems the best land
exercise for improving facial appearance is lifting heavy weights for a
good amount of time.
Maybe I did not understand the encounter with
the teenagers completely. About eight of them walked in to the gym and
stared at me and then they all said, "that's fine! that's fine!..." and
thenthey went back to their side of the gym, about four of them whilst the
others left. Maybe what they meant was fine as in good looking.
Anyway I feel as if our nation and the world is too hard on these
American teenagers like them even though they annoy me by blasting
music--mostly they are relatively speaking innocent and kind hearted
people. .
|
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; Adidas Replique Ball inflated to 7.5 psi |
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Tuesday Jan 22 08
Waltham Y
815-940 PM |
weightlifting: finished leg workout started
on previous day; started nautilus machines arm workout
The complete dose of juices oils minerals
vitamins, except for brewers yeast (ran out) plus chicken and
coffee taken before the practice; a c day. No melatonin or cg in 24
hours before practice.
The complete dose is: A+D pill made from cod
liver oil; B vitamin pill, C vit pill; E vit pill; mineral pills,
potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Finished Leg Workout and Started Nautilus
Section of Upper Body Workout
805 PM before practice I looked in the mirror
in the locker room. My face was sleepy looking, puffly looking, the eyes
were grinch like; the face was not smooth due to puffiness. On the scale I
was 186 lbs unclothed.
815 PM I entered the free weights room to
finish the leg work routine started on the previous day. I
did:
free wts half squat 105 lbs 6 reps not
hard
free wts quarter squat 175 lbs 9 reps by
mistake; then the scheduled 14 reps
free wts calf raise, 185 lbs, 14 reps
finished up free wts section at 835 PM
Thus today the free wts section of the leg
workout took 20 minutes. Previously on Jan 19 the nautilus machines
section of the leg workout took 18 minutes and the free wts section which
was uncompleted took 40 minutes.
Next from 835-910 PM I did the Smith Machine
Section of the leg workout:
Smith machine half squat, 65 lbs, 17 reps,
fairly tough when you get the technique exactly correct
Smith Machine quarter squat, 110 lbs, 20
reps, tough
Smith Machine calf raise, 110 lbs, 27 reps,
not hard
Smith Machine half squat (to thighs parallel
to ground), 125 lbs, 8 reps, mildly tough
Smith Machine quarter squat, 215 lbs, 12
reps, still tough
Smith Machine calf raise, 225 lbs, 15 reps,
somewhat tough.
Thus 'it can now be reported' (as the
espionage writers say), that in the leg workout the nautilus section of
the leg workout takes 18 minutes, the free weights section takes 60
minutes, and the Smith Machine section takes 35 minutes for a total of 113
minutes.
913 PM after working the legs for 55 minutes
I checked myself in the mirror. My face was somewhat woken up, my eyes
were somewhat de-grinched, but my face and eyes were nowhere near the way
they look at their best.
917-939 PM for 22 minutes, I entered the
Nautilus Machines room and strted the Nautilus section of the
upper body workout:
Strive Arm curl machine: 15 lbs, 14 reps,
camset 2, not hard
Strive Arm curl machine: 15 lbs, 10 reps,
camset 1, not hard
Strive Arm curl machine: 15 lbs, 10 reps,
camset 3, not too hard
Strive Arm extension machine: 30
lbs, 18 reps, camset 1, easy
Strive Arm extension machine: 30
lbs, 14 reps, camset 2, easy
Strive Arm extension machine: 30
lbs, 10 reps, camset 1, very easy, did 60 reps which were not
hard.
NOTE: a few days ago lst time I did this
machine, , 15 reps was the most reps I could do at 30 lbs at camset 1.
Today 60 reps was easy.
945 PM I looked in the mirror in the locker
room, I saw that my eyes and face were about 2/3 of the way to fully woken
up and looking at their best. Thus today, 55 minutes weightlifting was not
enough to get my face and eyes looking at their best, but 77 minutes of
weightlifting got me about 2/3 of the way to having my face and eyes woken
up and looking at their fresh healthy youthful-looking best. After the
workout my body looked good as usual, no visible fat, moderatly large
muscles, moderatly well toned; and today the development in the triceps
and posterior was especially notable. Today I noticed that at five feet
ten inches tall and 186 lbs, without having extremely wide shoulders, I
look somewhat smaller than what you would expect ('for such a stud'),
because the weight of my body is very evenly distributed all over the
body. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Wednesday Jan 23 08
Waltham Y
812-940 PM |
Finished Nautilus-type Machines Upper Body
Workout
Before practice consumed the usual mix of
juices oils and pills except that the Bolthouse Farms
Carrot/apple/passion-fruit juice was replaced with the Bolthouse Farms
'C-Boost' drink that provides tons of vitamin C naturally
The complete dose usually has been:: A+D pill
made from cod liver oil; B vitamin pill, C vit pill; E vit pill; mineral
pills, potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Today I finished the
Upper Body on Nautilus type Machines workout that I spent 22 minutes on
yesterday. Finishing it up took 74 minutes thus I now
estimate that the Upper Body Nautilus Workout takes 96 minutes to
complete.
There were impressive gains today in
terms of the number of reps I was able to do at 33% of max and 67% of max
on the exercises compared to what was the case on Jan 17 six days
ago.
Results today:
Nautilus Nitro-plus Preacher Curl: 30 lbs
(current 33% max) 12 reps tough due to pain.
Nautilus Nitro-plus Preacher Curl: 55
lbs (current 67% max) 4 reps 2/3 max number reps at 67% of max
weight: easy, painless. Then, 9 reps, previous max number reps at this
weight Jan 17 was 6.
Nautilus Nitro-plus V-triceps: 85 lbs
(current 67% max) 9 reps, same as max number reps at this weight Jan
17, easy.
Strive Incline Press Machine,
camset=3: 50 lbs (current 33% max) 15 reps, same as max number
reps at this weight Jan 17, easy.
Strive Incline Press Machine,
camset=3: 100 lbs (current 67% max) 6 reps, same as max number
reps at this weight Jan 17, easy.
Strive Incline Press Machine,
camset=1: 50 lbs (current 33% max) 9 reps, same as max number
reps at this weight Jan 17, easy.
Strive Incline Press Machine,
camset=1: 100 lbs (current 67% max) 9 reps, 3 reps was max
number reps at this weight on Jan 17 (at this point I got the idea of
setting new records for number of reps)
Strive Incline Press Machine,
camset=2: 50 lbs (current 33% max) 18 reps, max number reps at
this weight Jan 17 was 9.
Strive Incline Press Machine,
camset=2: 110 lbs (current 67% max) 6 reps, max number reps at
this weight Jan 17 was 3.
Nautilus Nitro-plus Vertical Chest: 50 lbs,
(current 33% max), 18 reps, max number reps at this weight Jan 17 was
12.
Nautilus Nitro-plus Vertical Chest: 100 lbs,
(current 67% max), 6 reps, max number reps at this weight Jan 17 was
3.
Nautilus Nitro-plus Mid-row: 55 lbs,
(current 33% max), 40 reps, max number reps at this weight Jan 17 was
30.
Nautilus Nitro-plus Mid-row: 110 lbs,
(current 67% max), 9 reps, max number reps at this weight Jan 17 was
6.
Strive Arm Curl, camset=2: 35 lbs,
(current 67% max), 10 reps, max number reps at this weight Jan 17 was
6.
Strive Arm Curl, camset=1: 35 lbs,
(current 67% max), 9 reps, max number reps at this weight Jan 17 was
5.
Strive Arm Curl, camset=3: 35 lbs,
(current 67% max), 9 reps, max number reps at this weight Jan 17 was
5.
Strive Arm Extension, camset=1: 55 lbs,
(current 67% max), 16 reps, max number reps at this weight Jan 17 was
8.
Strive Arm Extension, camset=2: 55 lbs,
(current 67% max), 16 reps, max number reps at this weight Jan 17 was
8.
Strive Arm Extension, camset=3: 55 lbs,
(current 67% max), 16 reps, max number reps at this weight Jan 17 was
8.
Thus in terms of strength as measured
in terms of number of reps one can do at a given percentage of the max one
can lift in an exercise, in just six days, from Jan
17-23, I increased my strength on these exercises from 50-100%. If
I continued to improve strength at this pace, in two months I would be
about 300 times as strong as I am now!
Just as of now I can take pride in my
own original 33% and 67% of max approach to weightlifting, as producing in
the first six days phenomenal improvement in a type of strength.
This in contradistinction to what was taught to me in high school by
the gym teachers, which was that the first two weks of weightlifting
break down the muscles rather than make them stronger.
Before the
workout at 802 PM I weighed 188 lbs unclothed a new personal
record. My eyes/face before the practice looked fresher
than usual. After the workout, 88 minute workout I did not notice
improvement in the appearance of my eyes/face, but this was an upper body
workout with lighter weights lifted compared to lower body workouts.
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Thursday Jan 24 08
Waltham Y
815-940 PM |
Started Free weights Upper Body
Workout
Before practice consumed the usual mix of
juices oils and pills
The complete dose usually has been: A+D pill
made from cod liver oil; B vitamin pill, C vit pill; E vit pill; mineral
pills, potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Today I started but did not finish the
free-weights Upper Body Routine.
Before the
workout my weight at 5 feet 10 inches was 189 lbs a new personal
record. I looked fresher in the face and eyes than usual
in the mirror before the workout. I looked fresher than usual during
the workout, after the workout face/eyes looked almost 2/3rds fresh. The
entire time my body in the mirror looked like a body in which the triceps
strength is very emphasized. I am toying with the idea of avoiding
consuming wheat as it is supposed to produce a syndrome called 'false
fat', similar to what I struggle with facially.
Best I can recall when I last calculated it,
I found out that if I at five feet ten inches were to be
physically built like the taller Arnold Schwarzenegger (at his
competition-season weight) I would have to weigh 199 lbs; today I weighed
189 lbs. I seem to be gaining at 1 lb every 3 days meaning in a
month I will be 199 lbs at the current rate of weight gain. Somehow the
idea of being built physically similar to Schwarzenegger yet at the same
time being the world's top soccer player in some ways, captures my
imagination.
Today on the free weights exercises I set new
personal records for maximum number of reps at 33% and 67% of last
recorded maximum lifted on the various exercises. This compared to the
last time I did these exercises Jan 17-18.
Results today (815 PM entered free
wts room):
Forearm Wrist Curl Palm Down left arm: 5 lbs,
53 reps, previous max reps at this wt Jan 17 was 45 reps; up
18%.
Forearm Wrist Curl Palm Down right arm:
5 lbs, 60 reps, previous max reps at this wt Jan 17 was 45 reps; up
33%.
Triceps Dumbbell Kickback, left arm: 5 lbs,
55 reps, previous max reps at this wt Jan 17 was 35 reps, up
57%.
Triceps Dumbbell Kickback, right arm: 5
lbs, 40 reps, previous max reps at this wt Jan 17 was 30 reps, up
33%.
Upper Back Dumbbell Reverse Fly, both arms
simultaneously: 7.5 lbs each arm, 22 reps, previous max reps at this wt
Jan 17 was 15 reps, up 47%. 188
Forearms Dumbbell Wrist Flipper, both wrists
simultaneously: 7.5 lbs each arm, 90 reps, previous max reps at this wt
Jan 17 was 60 reps, up 50%.
Forearms Dumbbell Wrist Curl, palms up, left
arm: 10 lbs, 54 reps, previous max reps at this wt Jan 17 ws 45 reps, up
20%.
Forearms Dumbbell Wrist Curl, palms
up, right arm: 10 lbs, 54 reps, previous max reps at this wt Jan 17
ws 45 reps, up 20%.
Chest Dumbbell Flat Bench Fly, both arms
simultaneously: 10 lbs each arm, 36 reps, previous max reps at this wt Jan
17 was 24 reps, up 50%.
Chest Dumbbell Incline Bench Fly, both
arms simultaneously: 10 lbs each arm, 24 reps, previous max reps at
this wt Jan 17 was 24 reps, up 0% (mis-read what the previous max reps was
did not make effort).
Chest Dumbbell Decline Bench Fly, both
arms simultaneously: 10 lbs each arm, 24 reps, previous max reps at
this wt Jan 17 was 16 reps, up 50%. 378
Biceps Dumbbell Standing Arm Curl, left arm:
12.5 lbs, 36 reps, previous max reps at this wt Jan 17 was 24 reps, up
50%.
Biceps Dumbbell Standing Arm Curl, right
arm: 12.5 lbs, 27 reps, previous max reps at this wt Jan 17
was 18 reps, up 50%. 478
Chest Dumbbell Flat Bench Press, both arms
simult: 15 lbs each arm, 27 reps, previous max reps at this wt Jan 17 was
18 reps, up 50%.
Chest Dumbbell Decline Bench Press, both
arms simult: 15 lbs each arm, 28 reps, previous max reps at this wt Jan 17
was 14 reps, up 100%.
Chest Dumbbell Incline Bench Press, both
arms simult: 15 lbs each arm, 21 reps, previous max reps at this wt Jan 17
was 13 reps, up 62%. 685
Chest Dumbbell Pullover, both arms
together holding only one 25 lbs dumbbell: 25 lbs, 24 reps, previous
max reps at this wt Jan 17 was 18 reps, up 33%.
Biceps EZ Bar Arm Curl, both arms simult: 20
lbs (bar+0 wts), 36 reps, previous max reps at this wt Jan 17 was 24 reps,
up 50%.
Forearms EZ Bar Reverse Arm
Curl, both arms simult: 20 lbs (bar+0 wts), 40 reps, previous max
reps at this wt Jan 17 was 27 reps, up 48%. 816/18
Thus today on the
average exercise, I showed a 45% improvement in terms of strength as
measured by number of reps one can do at 33% and 67% of max weight
liftable for a given exercise. This compared to Jan 17 a week
ago, which was the first day I did the 33% of max
wt and 67% of max wt reps for these exercises.
Looking at things from
the compound interest point of view, this means that in ten weeks I
continuing at this rate will be 41 times as strong as I am now!
After the workout in the locker room this
Irish Catholic looking white guy was talking loudly to his friend. He was
talking about: the newly discovered fish fossil's resemblance to humans;
humans have unnecessary stuff in their body related to evolution like fish
such as that which causes hiccups; evolution is proceeding faster than it
ever has there has been tremendous human evolution in the past 20
years; there are hundreds of thousands of persons with a gene marking them
as Gengis Khan's descendants. And I was thinking: is Gengis Khan now a
saint or something?; what about how unselfishness can help evolutionary
processes and how selfishness can retard and impair evolution; why should
the ability to out-survive and out-reproduce others be valued so highly?;
emphasizing one thing leads to a de-emphasis of something
else. |
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Friday Jan 25 08
Waltham Y
757-940 PM |
Continued with Free weights Upper Body
Workout
Before practice consumed the usual mix of
juices oils and pills
The complete dose usually has been: A+D pill
made from cod liver oil; B vitamin pill, C vit pill; E vit pill; mineral
pills, potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Today I
continued with the free weights upper body routine that I started
yesterday, I still was unable to finish the routine. I
entered the free wts room at 757 PM, finished at 940 PM, spending 113
minutes on the routine. Yesterday I spent 85 minutes on it; thus in total
198 minutes have been spent on it, and I am still not finished with
it.
Today Carlos, a 'Spanish boy', who to me
looks sort of like an overweight Spanish Jack-O'-Lantern, looked at
me as if he was admiring my upper body and the feats I was doing with
upper body work. He said he could not do such weight himself. Then he
loudly told me making sure everyone could hear him, "you have
madly skinny legs". He repeated himself (trained in Propaganda
somewhere?), "you have madly skinny legs'. I told him that my thighs and
calves are proper at 23 inches and 17 inches. Then this tall muscular
young white adult male, clean-shaven and brown-haired, appeared, as if
magically transported from some elite Germanic California Beach. I asked
him if I had skinny legs, he just flashed a mean/proud-looking plastic
smile; he seemed to scorn the size of my legs. I told him I had 17" calves
he responded with the same smile and indications of disbelief. At this
point I began to wonder if I had made a mistake in taking my measurements
with regards to the calves.
Later when I got home I bought a new
measuring tape that makes this kind of measuring easy; previously I had
been using a tape designed to measure distances like 20 yards, and I had
also used shoestring which I then placed on a ruler. This measuring
tape made the job of measuring my body parts much easier and I think more
accurate. The situation turned out to be as I had thought it would be, my
measurement of my calves was off but everything else seems to have been
correct. My calf is actually 15" not 17". I think I erred
because the calf measurement was the first measurement I took, I was using
the wrong kind of tape measure, I did not double check the measurement, I
rushed through it. All the measurements I took after the calf I double and
triple checked and did more carefully.
You can see the measurements I took today of
myself, the measurements taken previously, measurements of famous fighters
and body-builders, in the table I have included in this entry
below:
Table Showing Measurements for Me David Virgil, and
for Famous Men, 'Grecian Ideals', what the Famous WOuld Measure if They
Were My Height
(measurements in feet/inches/pounds)
Looking at the table you can see that
my calves: are the same circumference as that recommended by the Sandow
Greek Ideal Calculator; they are the same size as the
boxer Jack Dempsey's calves were; they are much bigger than the
calves of the fighter/movie-star Bruce Lee's were.
Looking at the table you can see
that: the circumference of my thighs is equal to 99% of what the
circumference of my thighs should be according to the Sandow Greek Ideal
Calculator; they are 91% of what Schwarzenegger's hey-day thighs would be
if Schwarzenegger was shrunk to my height without changing the proportions
of his body; they are 97% of what the thighs of Steeve
Reeves would have been if he also were to be shrunk to my 5' 10" height
without the proportions of his body being changed; they are bigger than the thighs of Bruce Lee or Jack Dempsey
would be if either of these men were to be changed to being my height with
the proportions of their body left unchanged.
Yet Carlos was shouting about how I allegedly
have "madly skinny legs". Maybe it was the loose knee-length shorts I
don't know.
A word re how I estimate what
Schwarzenegger's thighs would be if he were my height etc:
Schwarzenegger's height was 74.5". My height is 70". 70/74.5=0.94.
0.94x0.94=0.88. 0.88 x 28.5 (Arnod heyday thigh size) = 25.2. 23.0 (my
thigh size) divided by 25.2 = 0.91.
Explanation: if you have two
men, man A and man B and they are proportioned the same, and man B is ten
percent taller than man A, man B's thighs will be ten percent wider and
ALSO ten percent deeper.
Note: the Sandow Greek Ideal
Calculator expects bigger things from men with bigger wrists; however, my
wrists are 6.75" which is the average wrist circumference for 38 year old
men (http://www.junebugsplace.com/standards.htm).
After the Carlos incident I asked the white
guy with the thick glasses and the dark brown beard, if I had "skinny
legs". He would not answer, as if if he said I did not have skinny legs
this would mark him as gay (there seems to be a problem with people trying
too hard, in overly-gay environments, to be seen as non-gay). Brown-beard
shouted out his responses to me, which indicated that he dis-respected the
boys such as Carlos, he wanted me to not let the boys bother me, he did
not think I should pay them any attention. Then I asked Brian the tall
clean-shaven middle-aged white guy if I have skinny legs and he said
no.
But somehow it seems that somehow people
somehow smelled out the fact that I had misreported my calf-size, and
reacted.
Results today
were:
EZ Bar Triceps Extension: 25 lbs, 33% max, 33
reps, previous max reps at this weight Jan 17-18 was 21 reps, up
57%.
EZ Bar Biceps Standing Curl: 25 lbs, 33% max,
36 reps, previous max reps at this weight Jan 17-18 was 24 reps, up
50%.
Bent-over Barbell Row: 45 lbs, 39% max, 23
reps, previous max reps at this weight Jan 17-18 was 15 reps, up
53%.
(at this point Carlos began shouting about me
having 'madly skinny' legs).
Incline Barbell Bench Press: 45 lbs, 35% max,
23 reps, previous max reps at this weight Jan 17-18 was 15 reps, up
53%.
Close-grip Bench Press: 45 lbs, 35% max,
25 reps, previous max reps at this weight Jan 17-18 was 12 reps, up
108%.
Flat Barbell Bench Press: 45 lbs, 33%
max, 30 reps, previous max reps at this weight Jan 17-18 was 12
reps, up 150%.
END 33% lifting, at 845 PM 48 minutes after
start.
Dumbell Wrist Curl, Palms Down, left
arm: 10 lbs, 67% max, 20 reps, previous max reps at this weight Jan
17-18 was 15 reps, up 33%.
Dumbell Wrist Curl, Palms Down, right
arm: 10 lbs, 67% max, 20 reps, previous max reps at this weight Jan
17-18 was 15 reps, up 33%. Triceps Dumbbell Kickback, left arm: 10
lbs, 67% max, 28 reps, previous max reps at this weight Jan 17-18
was 14 reps, up 100%.
Triceps Dumbbell Kickback, right
arm: 10 lbs, 67% max, 24 reps, previous max reps at this weight Jan
17-18 was 12 reps, up 100%.
Dumbbell Reverse Fly: 12.5 lbs each arm,
67% max, 12 reps, previous max reps at this weight Jan 17-18
was 8 reps, up 50%.
Dumbbell Triceps Extension, left arm: 15
lbs, 67% max, 21 reps, previous max reps at this weight Jan 17-18
was 7 reps, up 300%.
Dumbbell Triceps Extension, right
arm: 15 lbs, 67% max, 21 reps, previous max reps at this weight Jan
17-18 was 7 reps, up 300%
Dumbbell Wrist Flippers: 15 lbs each
arm, 67% max, 36 reps, previous max reps at this weight Jan 17-18
was 30 reps, up 20%. Dumbell Wrist Curl, Palms Up, left
arm: 20 lbs, 67% max, 21 reps, previous max reps at this weight Jan
17-18 was 21 reps, up 0%.
Dumbell Wrist Curl, Palms Up, right
arm: 20 lbs, 67% max, 21 reps, previous max reps at this weight Jan
17-18 was 24 reps, DOWN 12%.
Dumbell Flat Bench Fly: 20 lbs, 67%
max, 15 reps, previous max reps at this weight Jan 17-18 was 12
reps, up 25%.
Thus one can see that on average I was up
84% compared to a week ago (Jan 17-18) in terms of the number of reps I
was able to do at 33% and 67% of max weight I can do the exercise with.
This rate of progress would if continued produce a superman in short
order!
Weight/Appearance: Weight unclothed before workout
186 lbs. Face looked fresher than usual before workout, but eyes looked
tired. Face looked good, better in free weights room mirror than it has
previously. Face/body both looking good in frree wts room mirror. Body
looked good in free wts mirror.
|
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Saturday Jan 26 08
Waltham Y
619-740 PM |
Continued with Free weights Upper Body
Workout
Before practice consumed the usual mix of
juices oils and pills
The complete dose usually has been: A+D pill
made from cod liver oil; B vitamin pill, C vit pill; E vit pill; mineral
pills, potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. |
Today
for the third day in a row, I continued with the free weights upper
body routine that I started yesterday, I still was unable to finish the
routine. I entered the free wts room at 619 PM,
finished at 740 PM, spending 81 minutes on the routine. The previous
two days, I already have spent 198 minutes on this routine, thus after
today Saturday, 279 minutes have been spent on this routine for three days
in a row.
Results today
were:
Chest- Dumbbell Incline Bench
Fly: 20 lbs each arm, 67% max, 14 reps, previous max reps at
this weight Jan 17-18 was 9 reps, up
56%.
Chest- Dumbbell Decline Bench Fly: 20 lbs
each arm, 67% max, 12 reps, previous max reps at this weight Jan
17-18 was 9 reps, up 25%.
Biceps- Dumbbell Standing Arm Curl,
left arm: 25 lbs each arm, 67% max, 14 reps, previous max
reps at this weight Jan 17-18 was 9 reps, up
56%.
Biceps- Dumbbell Standing Arm
Curl, right arm: 25 lbs each arm, 67% max, 12 reps, previous max
reps at this weight Jan 17-18 was 9 reps, up 33%.
Chest- Dumbbell Flat Bench Press: 30 lbs
each arm, 67% max, 16 reps, previous max reps at this weight Jan
17-18 was 12 reps, up 33%. Chest-
Dumbbell Decline Bench Press: 30 lbs each arm, 67%
max, 16 reps, previous max reps at this weight Jan 17-18 was 9
reps, up 78%.
Chest- Dumbbell Incline Bench Press: 30
lbs each arm, 67% max, 12 reps, previous max reps at this weight Jan
17-18 was 9 reps, up 33%.
Upper Back- Dumbbell Pullover: both arms
together hold a 45 lb dumbbell, 67% max, 9 reps, previous max reps at
this weight Jan 17-18 was 7 reps, up 29%. Biceps- EZ Bar
Biceps Preacher Curl: 25 lbs (B+0), 67% max, 24 reps,
previous max reps at this weight Jan 17-18 was 16 reps, up
50%.
Forearms- EZ Bar Forearms
Reverse Curl: 40 lbs (B+20), 67% max, 20 reps, previous max
reps at this weight Jan 17-18 was 15 reps, up 33%.
Triceps- EZ Bar Triceps
Extension: 45 lbs (B+25), 67% max, 12 reps, previous max reps at
this weight Jan 17-18 was 9 reps, up 33%.
Thus one can see that on average I was up 42%
compared to a week ago (Jan 17-18) in terms of the number of reps I was
able to do at 67% of the max weight I can do the exercise with. This
rate of progress would if continued produce
a [insert word/phrase describing fantastic thing] in
[insert word/phrase describing short time
period]! Weight/Appearance: Weight unclothed before workout
186 lbs again. Again my eyes/face looked fresher before the
workout than they usually have in the past since I have been
observing my face.
Today after I did the dumbbell standing arm curls, I saw myself in
the mirror in the free weights room, from a corner of the free
weights room. As a result most of the light hitting my body hit it from in
front and to my right; whereas usually when I see myself in the mirror in
the free weights room, the light is coming in from all sides including
from behind (with the ceiling light IMHO excessive compared to the
side-light). Seeing myself in this new more unbalanced light as I
stood in the corner of the weight room, I noticed that in my upper body,
I already, after just 3 weeks of getting myself
introduced to weightlifting, have that look that I set out to achieve
through the weightlifting: the look of the natural-athlete
muscular-enforcer Adonis amongst the players on a typical adult
high-level team (the lower-level teams feature heavier guys). I saw that the look I had developed was natural looking, as
if I was a natural athlete born with the muscles who did not need to work
out to look the way he looked--and I attribute this to the fact
that I have followed the principle of mixing lots of different exercises,
lots of exercises done with two sets per exercise as opposed to a few
exercises done with say six sets per exercise.
As I continued with the workout I was thinking about how sometimes
(this varies from situation to situation), there is a need for impressive
good looks in a soccer player's body. For example you might want
to abort heckling from bozos who dismiss you as someone with fantastic
skill who however (choose one or more of the following): is not a
natural athlete; is unathletic; is weak; is slow; is not
beautiful; is old; is easily vanquished in a fight; is not glamorous; is
unfit; is not intimidating, is not a Romeo with women.
Beyond looks it is conceivable that muscular strength in the upper
body could improve one's performance as a soccer player. Collisions and
scrambles for the ball do occur. The upper body is used in
activities such as sprinting, kicking, jumping vertically, and jumping
horizontally. The kind of routines I have been following with the
upper body, follow principles based on research involving mostly
lower-body weightlifting as it effects sprints and jumps. My estimate is
that these principles, such as the principle of combining high velocity
movements with 33% max weights with lower velocity movements with 67%
weights, will not only render my upper body stronger, but also
render it quicker in movement. Enhanced quickness in
upper body movement, perhaps especially when combined with increased upper
body weight, could result in increased quickness in acts such as
sprinting, stopping, changing direction, jumping vertically,
jumping horizontally, winning out in a collision or scramble for the ball.
Weightlifting at above 67% of max apparently can slow down one's sprinting
speed, thus I estimate it could slow down one's arm movements. High
velocity (weights moved through space at a high speed) can cause injury
but can be beneficial if injury is avoided, and the 33% of max weight
level I use combine with the speed at which I move the weights will not
cause any injury to me.
|
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Sunday Jan 27 08
Waltham Y
627-740 PM |
Finished Free weights Upper Body
Workout
Before practice skipped the usual nutrients
drink.
A zero cg day again. |
Today
for the fourth day in a row, I continued with the free weights
upper body routine that I started yesterday, I was finally able to finish
the routine. I entered the free wts room at 627 PM,
finished at 740 PM, spending 73 minutes on the routine. The previous
three days, I already have spent 279 minutes on this
routine, thus the total for the free weights
upper body workout is 352 minutes, or 5 hours and 52 minutes.
But it has to be kept in mind, that I have been attempting
to do as many reps as possible every time, which slows things down. Also
there is the conversation with fellow weightlifters that occurs and that
can be reduced. Then again you have to factor in that I did not do the
pullups, as I felt pullups had injured me and I needed to rest from
them.
Results today
were:
Biceps EZ Bar standing arm
curl: 50 lbs (B+30), 67% max, 14 reps, previous max reps at
this weight Jan 17-18 was 9 reps, up
56%.
Biceps Barbell standing arm curl: 50
lbs, 67% max, 14 reps, previous max reps at this weight Jan 17-18
was 7 reps, up
100%. Upper Back Bent-over Barbell Row: 75 lbs, 67%
max, 15 reps, previous max reps at this weight Jan 17-18 was 12
reps, up 25%.
Chest Incline Bench Barbell Press: 85 lbs,
67% max, 11 reps, previous max reps at this weight Jan 17-18
was 9 reps, up 22%.
Triceps Close Grip Barbell Bench
Press: 85 lbs, 67% max, 12 reps, previous max reps at this
weight Jan 17-18 was 8 reps, up 50%.
Chest Flat Bench Barbell
Press: 90 lbs, 67% max, 12 reps, previous max reps at
this weight Jan 17-18 was 8 reps, up
50%. Thus one can see
that on average I was up 51% on the exercises done today compared to
approx a week ago (Jan 17-18) in terms of the number of reps I was able to
do at 67% of the max weight I can do the exercise with. This rate of
progress would if continued produce a [insert word/phrase
describing fantastic thing] in [insert word/phrase describing short
time period]! Weight/Appearance: Weight unclothed before workout
187 lbs up 1 lb, despite skipping the pre-workout nutrients drink.
Dream About Weightlifting:
In the dream, I saw this bar in Waltham called Franco's, on Moody
St., that I sometimes go to. The bar had set things up so that people
could do the exact same weightlifting routine that I do, at the bar,
but using just the barbells and EZ bars without the weights attached to
them. They had the info re how to to the exact same routine that I do.
Plus they had on display a barbell with weights that I had used, with the
weights at the same level as I had used. So the dream made it seem as if I
had become some big celebrity, the celebrity-status somehow connected with
weightlifting, and the bar was commemorating this. You could scornfully
snicker re this dream, but previously I dreamt that my soccer shows were
Pele's shoes and a few months later people watching me started saying I
was a Pele. My opinion re dreams is: dreams show the thoughts of a person
while sleeping; the thoughts of a person while sleeping and also while
awake can be both mediocre and prophetic.
The dream sounds overoptimistic but there is something about the way
I am shaped that goes together well with bodybuilding...wide shoulders,
wide torso, elbows and wrists moderately sized. I realize that
traditionally speaking the classic bodybuilding physique features a narrow
waist and a big chest; however one can have wide shoulders without having
a big chest and there is something cool about a wide torso. And as for
this big chest thing, there are these people who have a big chest because
the underlying build of the bones, the rib cage, is big to begin with.
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Propel Gel Padding; |
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Monday Jan 28 08
Waltham Y
627-740 PM |
Started Lower
Body Workout
Before practice skipped the usual nutrients
drink for secondday in a row. .
A zero cg day again. |
Today,
I started the lower body workout. I entered the
machine weights room at 807 PM; I finished eight lower body machine
exercises at 900 PM. Thus the Nautilus machines section of the lower body
workout took 53 minutes this time. From 900 to 935 PM I was in the free
weights room, where I did two exercises in those 35 minutes. Thus today in
total I spent 88 minutes on the lower body workout without finishing it.
Again I attempted to do as many reps as possible, which slowed things
down. There is the recuperation from the exhaustion of the previous
attempt to do as many reps as possible, and then there is the resting in
preparation for the next exercise in which I will attempt as many reps as
possible. Doing as many reps as possible is tiring, even painful, and
difficult, there can be a pressure to dramatically outdo one's previous
personal best, and so there is a tendency to rest, lounge about,
procrastinate before getting on with the next attempt to do as many reps
as possible. Also: it seems like skipping the nutrient drink with the
juices and oils and the pills impairs performance and endurance; and I had
a tough day before the workout featuring alot of walking, walking up
inclines, driving, and stress. Generally it appears that striving or a new
personal record in terms of number of reps done at a given weight produces
interesting data, but is also quite exhausting, especially when equalling
or excelling one's previous personal maximum is
difficult.
Note: When I calculate these max number reps at a given weight
figures, I do not allow myself more than one second between
reps.
Results today
were:
Nautilus Nitro Plus Sitting Leg Extension,
size L: 130 lbs, 67% max, 12 reps, previous max reps at this
weight Jan 11 was 10 reps, up 20%
Nautilus Nitro Plus Sitting Leg Extension,
size L: 65 lbs, 33% max, 33 reps, previous max reps at this
weight Jan 11 was 30 reps, up 10%.
Nautilus Nitro
Plus Prone Leg Flexion (curl), size L: 90 lbs, 67%
max, 15 reps, previous max reps at this weight Jan 11 was 12
reps, up 25%.
Nautilus Nitro Plus Prone Leg Flexion (curl),
size L: 45 lbs, 33% max, 45 reps, previous max reps at this
weight Jan 11 was 45 reps, up 0%.
Nautilus Nitro Plus Sitting Leg Adduction,
from leg at approx 33 degree angle: 150 lbs, 67% estimated
max, 13 reps, previous max reps at this weight Jan 11 was 11
reps, up 15%.
Nautilus Nitro Plus Sitting Leg Adduction,
from leg at approx 33 degree angle: 75 lbs, 33% estimated
max, 45 reps, previous max reps at this weight Jan 11 was 42
reps, up 7%.
Note: At this point the Y staff guy told me to not allow
the "weights to touch", meaning that when some of the weights are lifted
above the pile of weights as the machine moves, when the weights are let
down again, they should not be allowed to touch the stack of weights below
them. Could be adhering to the not allowing the weights to touch
discipline, makes it tougher to do lots of reps.
Nautilus Nitro
Plus Sitting Leg Abduction, leg to approx 33 degree
angle: 175 lbs, 67% estimated max, 14 reps, previous max reps at
this weight Jan 11 was 11 reps, up
27%.
Nautilus Nitro Plus Sitting Leg Abduction,
from leg at approx 33 degree angle: 90 lbs, 33% max, 43 reps,
previous max reps at this weight Jan 11 was 43 reps, up
0%.
Cleans to 1/2 Squat, 45 lbs, 33% max, 17 reps, previous
max reps at this weight Jan 11 was 15 reps, up 13%.
Free-weights half squat, 50 lbs, 33%
max, 30 reps, previous max reps at this weight Jan 11 was 25 reps,
up 20%.
Note: You can half squat based on getting your head down
to a certain level or you can base it on getting your thighs parallel to
the ground. The latter is better form, I concentrated on such better form
today, it made things tougher. Thus one can see
that on average I was up 14% on the exercises done today compared
to 17 days ago (Jan 11) in terms of the number of reps I was
able to do at 33% or 67% of the max weight I can do the given
exercise with. This rate of progress would if continued produce (looking
at things from a compound interest type perspective, assuming continued
improvement at the rate of 14% every 17 days) a 370% improvement in
strength in six months.
Weight/Appearance: Weight unclothed before workout
186 lbs down 1 lb, despite skipping the pre-workout nutrients drink.
Hair-trimming I gave myself improved my appearance, made me look more
preppie.
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Propel Gel Padding; |
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Tuesday Jan 29 08
Waltham Y
700-940 PM |
Finished Lower
Body Workout
Before practice consumed the usual mix of
juices oils and pills
The complete dose usually has been: A+D pill
made from cod liver oil; B vitamin pill, C vit pill; E vit pill; mineral
pills, potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, tangerine juice, carrot/passion/apple
juice. A zero cg day again. |
Today,
I finished the lower body workout. I entered
the free weights room at 700 PM; I finished the lower body
workout at 938 PM. Yesterday I spent 88 minutes on the lower body
workout. Thus this time around the lower body workout took
158+88=246 minutes=4 hours and 6 minutes. Previously when
I had not been attempting to set new personal records for most reps at a
given percentage of max, this workout only took 2.5 hours.
Note: When I calculate these max number reps at a given weight
figures, I do not allow myself more than one second between reps; in
my terminology the half-squat is getting the legs parallel to the
ground; quarter-squat is half 2ay to a half squat.
Results today
were:
Clean to 1/2 Squat: 75 lbs, 67% max, 11
reps, previous max reps at this weight Jan 10-12 was 9 reps, up 22%.
This got my very winded, hyper-ventilating for a long time after the set.
It was the kind of intensely winded death&battle-like experience that
I fear and avoid. But this kind of experience has only happened on this
exercise at 67% max. I wonder, could getting
winded like this help build endurance for sprinting the way that
wind-sprints do?
Free-weights Calf Raise: 90 lbs, 33%
max, 53 reps, previous max was 40 reps, previous max Jan 10-12
was 40 reps, up 33%.
Free-weights
Quarter-Squat: 90 lbs, 33% max,
45 reps, previous max Jan 10-12 was 30
reps, up 50%.
Free-weights
Half-Squat: 105 lbs, 67% max, 13 reps, previous max Jan 10-12 was 9
reps, up 44%. Got me winded, but not as bad
as the clean to half-squat.
Free-weights Quarter-Squat: 175
lbs, 67% max, 24 reps, previous max Jan 10-12 was 21 reps, up
14%. Got me winded, but not as bad as the clean to
half-squat.
Free-weights
Calf-raise: 185 lbs, 67%
max, 28 reps, previous max Jan 10-12 was 22 reps,
up 27%.
Machine half-squat: 65 lbs, 33% max, 30 reps, previous
max Jan 10-12 was 25 reps, up 20%. Got winded but not as bad as the clean
to half squat done first today.
Machine quarter-squat: 110 lbs, 33% max, 36 reps,
previous max Jan 10-12 was 30 reps, up 20%. Got winded but not as bad
as the clean to half squat done first today.
Machine calf-raise: 110 lbs, 33% max, 48 reps,
previous max Jan 10-12 was 40 reps, up 20%.
Machine half-squat: 125 lbs, 67% max, 15 reps,
previous max Jan 10-12 was 12 reps, up 25%. Got winded but not as bad
as the clean to half squat done first today.
Machine quarter-squat: 215 lbs, 67% max, 21
reps, previous max Jan 10-12 was 18 reps, up 17%.
Machine calf-raise: 225 lbs, 67% max, 27 reps,
previous max Jan 10-12 was 22 reps, up 23%.
Thus one can see
that on average I was up 26% on the exercises done today compared
to 18 days ago (Jan 11) in terms of the number of reps I was
able to do at 33% or 67% of the max weight I can do the given
exercise with. This rate of progress would if continued produce (looking
at things from a compound interest type perspective, assuming continued
improvement at the rate of 26% every 18 days) a 1000% (not a typo)
improvement in strength in six months.
An issue today with me was, how I would compare with
yesterday given that today I had the nutrients drink with the juices oils
and pills whereas the previous two days I did not have this drink with the
juices oils and pills. Yesterday the overall average improvement was 14%
and the improvement on the non-Nautilus-type exercises was 17%; today on
non-Nautilus-type exercises the average improvement was 26%. Yesterday in
35 minutes I did only two non-Nautilus exercises one every 17.5 minutes;
today in 158 minutes I did twelve non-Nautilus exercises one every 13
minutes. It seemed to me that the juices/oils/pills made a big
positive difference. The 26 of today is 86% greater than the 14 of
yesterday.
At least today I finally felt strong enough to challenge
my own lower-body personal records in terms of max number of reps do-able
at 33% and 67% of max weight liftable for the various exercises.
For a long time I did not feel strong enough to even attempt to challenge
such personal records. I estimate that it is tougher to make a given
percentage level of progress on lower body workouts (heavy weights)
than it is on upper body workouts (lighter weights).
I think since the last time I established personal
lower-body max records for number of reps Jan 10-12, I did the lower
body workout twice and both times I did not have the energy to even
attempt such challenges.
Interesting how today I
made the most progress on the exercises that seem to most closely relate
to the act of sprinting--and increasing speed in
sprints has always been the main point of these exercises. I
wonder, is this luck, or is it God's gift, or is it a result of
the influence of my own willpower and mental goals? Or is the fact certain
exercises showed relatively more progress today meaningless?
I have come up with a new idea for an
exercise: hold the Smith Machine barbell, walk from one side of
the smith macihine to the other while holding it, walk backwards from one
side to the other while holding it. I think this would be great fro
improving quickness speed and endurance on the soccer field, yet it seems
nobody has ever thought of or at least taught this exercise.
Today for the half-squats I lowered the bar on my
shoulder to a vertical height at least as low as that of a bar placed on
the fourth notch on the Smith Machine; for the quarter squat the bar was
lowered to a level equal to that of a bar on the seventh notch on the
Smith Machine. It is smart to do free weights squats and cal-raises
inside of the Smith Machine as you can take advantage of places to
rest the bar, and safety racks that keep the bar from falling below a
given level. And Jonathan the weights trainer at the Y, is
teaching a course on outdoor survival in the winter in climates like New
England's. When I saw the poster declaring that he is teaching this course
my respect for him increased significantly. My respect for him had gone
downhill when he had been arguing with me about weight-training
techniques. When I told him I was impressed that he was giving this
course, he seemed to appreciate the compliment.
Weight/Appearance: Weight unclothed before workout
187 lbs up 1 lb. I looked fairly fresh in the face/eyes before
the workout, I was surprised that I did not look fresher after the workout
it was a long workout with heavy weights (as I recall such workouts seem
to improve the facial appearance). Maybe the problem was that the workout
with the weights was not combined with treadmill, soccer etc. Maybe the
problem was that I was still feeling the effects of my dinner at the
restaurant last night (I had lots of table salt with the restaurant meal
but usually I consume sea salt not table salt). I feel as if sea
salt really does make me feel better and consequently look
better than table salt. I estimate table salt instead of sea salt
also impairs weight-lifting performance.
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Wednesday Jan 30 08
Waltham Y
742-940 PM |
LHKH Pattern Air Dribble
Runs
Before practice consumed the usual mix of
juices oils and pills
The complete dose usually has been: A+D pill
made from cod liver oil; B vitamin pill, C vit pill; E vit pill; mineral
pills, potassium pills; wheat germ oil, fish oil, cod liver oil, hemp oil,
brewer's yeast, Bolthouse Farms C-Boost Juice
Drink, carrot/passion/apple juice.
2 slices bread, cup coffee before practice A zero cg day again. A 1/3 C day. 72 oz beer
in 24 hours previous to practice.
Sleep deprived, 1-2 hours sleep in 24 hours
previous to practice. |
Today as there was space
available on the indoor basketball court, I was back to running the
air-dribble pattern, the 'LHKH' pattern. The LHKH pattern
features me, at minimum, starting the run kicking the ball with the left
foot after flipping it up, the heading it, then kicking it, then heading
it again, all with no more than 4 paces between touches, all with me
running forward as fast as possible. Today lots of the runs covered the
entire 17 yds width of the gym at high speed with the ball under tight
control. In the 108 minutes spent doing the runs there were 54 runs (2.0
per minute) that succeeded in adhering to the LHKH pattern. There
were also a few cool off-pattern runs. Today I noticed that, given the
fact that I have not done this kind of drill in a while, the ball
control was remarkably tight (ball kept relatively close to body during
runs) and the performance good.
Again as was the case last time I did this
drill, I slowed things down, resting more between runs, this has to be
taken into account looking at 54 successes in 108 minutes. Previously
after performances such as 100 runs adhering to the LHKH pattern in 100
minutes, I found that I ended up avoiding soccer for a few days, due to
probably to burn-out/stress.
Today I did not experience that feeling of
increased strength through weightlifting resulting in decreased fatigue
and the beginnings of improved speed; I think this is because I had only
1-2 hours sleep last night as I could not sleep--I just lay in bed with my
eyes closed mostly, while my legs felt like big long strong metal
bars.
Weight/Appearance:
Before the workout I was 189 lbs unclothed,
which ties my personal record for weight, no fat visible on my
body in the mirror. My face/eyes looked OK before
practice; after practice they looked better than they usually do after
this kind of practice, about 3/4 of the way to maximally fresh looking,
not red and flustered and sweaty as sometimes the case after this kind of
practice. I expected to be 189 lbs today because of the heavy weights
lifted yesterday, combined with the chicken and peanuts and beer and milk,
yogurt, half and half, cane sugar consumed after the workout yesterday.
I looked in the mirror when I went to the
locker room half way through the practice and noted that I look strong and
non-fat; the new strong look makes me look mature, intelligent, athletic,
masculine. Something about going back to soccer which I have not practiced
in a while, made it easier for me to compare the way my body is now
to the way it was before the weightlifting work; I noted that there has
definitely been significant change. Perhaps it would be wise to remember
that the Latin Ams are a big part of the soccer world, and the Latin
culture is noted for being macho--someone said that
Mexico invented 'macho'.
Faces in the Crowd: There
are snobs who look down on this secton of my reports but anyway. In the
gym with me was a thin light skinned black guy and his darker skinned
girfriend. Seems like they were to engrossed in the game of him impressing
her and her being impressed by him to say anything about the great things
going on (me) right next to them. |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; Adidas Replique Ball inflated to 7.5 psi. |
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Thursday Jan 31 08
Waltham Y
827-949 PM |
Started Machine Upper Body Weightlifting
Workout, trying to set new records for maxes again
Before practice consumed the usual mix of
juices oils and pills The complete dose as of now: A+D
pill made from cod liver oil; B vitamin pill, C vit pill; E vit pill;
mineral pills, potassium pills; wheat germ oil, fish oil, cod liver oil,
hemp oil, brewer's yeast, Bolthouse Farms C-Boost Juice
Drink, carrot/passion/apple juice.
2 slices bread, cofee before workout.
A zero cg day again. A 1/3 C day. 36 oz beer in 24 hours previous to practice. |
Today I started the
Upper Body Machines Weightlifting Workout. I got off to a
late start, I think because I had a headache and felt nausea, sort of
hangover like, due to 36 oz beer consumed the previous evening after the
soccer workout. By way of contrast 72 oz beer consumed day before
yesterday tuesday evening after a heavy weightlifting workout, felt great
and resulted in no hangover. Hypothesis: beer feels good and
results in no negative after-effects when it is consumed in a quantity
that is needed by the body; when it is consumed in a quantity exceeding
what is needed, it results in hangover-like negative
after-effects. A weightlifting workout especially a heavy one,
creates a need in the body for beer-like substances that a soccer workout
does not produce.
Results Today:
Last Done Jan 22:
Strive Arm curl machine seat 3, camset 2: 15
lbs (current 33% max) Jan 31-28 reps, painful; Jan 22-- 14
reps, previous max reps at this weight Jan 17 was 21; up 33% over 2
weeks
Strive Arm curl machine seat 3, camset 1: 15
lbs (current 33% max) Jan 31-20 reps, painful; Jan 22-- 10
reps, previous max reps at this weight Jan 17 was 15; up 33% over 2
weeks
Strive Arm curl machine seat 3, camset 3: 15
lbs (current 33% max) Jan 31-20 reps, painful; Jan 22-- 10
reps, previous max reps at this weight Jan 17 was 15; up 33% over 2
weeks Strive Arm extension machine seat 6,
back 3, camset 1: 30 lbs (current 33% max) Jan 31-93
reps; Jan 22-18 reps, previous max reps at this weight Jan 17
was 27; up 244% (not a typo) over 2 weeks.
Strive Arm extension machine seat 6,
back 3, camset 2: 30 lbs (current 33% max) Jan 31-84
reps; Jan 22-18 reps, previous max reps at this weight Jan 17
was 27; up 211% (not a typo) over 2 weeks.
Strive Arm extension machine seat 6,
back 3, camset 3: 30 lbs (current 33% max) Jan 31-60
reps; Jan 22-18 reps, previous max reps at this weight Jan 17
was 27; up 122% (not a typo) over 2 weeks.
Note: limiting factor in above 3 arm
extension exercises was boredom, not inability.
Last Done Jan 23:
Nautilus Nitro-plus Preacher Curl seat-height
2: 30 lbs (current 33% max) Jan 31-24 reps, painful; Jan 23-12 reps;
Previous max number reps at this weight Jan 17 was 18; up 33% over 2
weeks.
Nautilus Nitro-plus Preacher
Curl: 55 lbs (current 67% max) Jan 31-12 reps; Jan 23- 9 reps,
previous max number reps at this weight Jan 17 was 6; up 33% over 8 days.
Nautilus Nitro-plus
V-triceps seat ht 3, st bk 3: 85 lbs (current 67% max) Jan 31-22
reps; Jan 23-9 reps, same as max number reps at this weight Jan 17; up
122% over 8 days.
Nautilus
Nitro-plus Pullover seat ht 6 changed to 7 due to machine
dysfunction: 95 lbs (current 67% max) Jan 31-15 reps, max number
reps this weight Jan 17 was 10; up 50% over 2 weeks.
Thus the
exercises that have not been maxed out on in terms of number of reps for 2
weeks, were up 33% in terms of max number reps at 33% of max (not
counting the arm extension exercises which were up 192% over 2 weeks and
which were limited in terms of even more reps not being done by boredom
rather than inability). The exercises that have not
been maxed out on in terms of number of reps in 8 days were up
78%. Weight/Appearance: 188 lbs unclothed at 825 PM, down 1 pound. |
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Propel Gel Padding; |
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Friday Feb 1 08
Waltham Y
832-939 PM |
Continued Machine Upper Body Weightlifting
Workout, trying to set new records for maxes again
Before practice consumed the usual mix of
juices oils and pills The complete dose as of now: A+D
pill made from cod liver oil; B vitamin pill, C vit pill; E vit pill;
mineral pills, potassium pills; wheat germ oil, fish oil, cod liver oil,
hemp oil, brewer's yeast, Costco Blueberry Juice
Drink, Bolthouse carrot/passion/apple juice.
2 slices bread, cofee before workout.
A zero cg day again. 2 melatonin pills in 24 hours prior to practice, first such in a long time. |
Today I continued
the Upper Body Machines Weightlifting Workout. Again on
each exercise I was trying to set a new personal record for number of reps
at the given weight lifted. Previous 24 hours I felt impaired by a slight
cold, which I fought back against with rest, plenty of blueberry and
tangerine juice, and melatonin.
Results Today:
Last Done Jan 23:
Strive Incline Press Machine, seat ht 5,
camset=3: 50 lbs (current 33% max), Feb 1-25 reps, Jan 23-15
reps which same as max number reps at this weight Jan 17; up 67% over
2 weeks.
Strive Incline Press Machine,
camset=3: 100 lbs (current 67% max), Feb 1-11 reps, Jan 23-6
reps which was same as max number reps at this weight Jan 17; up 83%
over 2 weeks.
Strive Incline Press
Machine, camset=1: 50 lbs (current 33% max), Feb 1-21 reps, Jan
23-9 reps which was same as max number reps at this weight Jan 17; up 133%
over 2 weeks.
Strive Incline Press Machine,
camset=1: 100 lbs (current 67% max), Feb 1-11 reps, Jan 23-9
reps, 3 reps was max number reps at this weight on Jan 17 (at this point
on Jan 23 I got the idea of setting new records for number of reps);
up 22% over 8 days.
Strive Incline Press Machine,
camset=2: 50 lbs (current 33% max), Feb 1-24 reps, Jan 23-18
reps, max number reps at this weight Jan 17 was 9; up 33% over 8
days.
Strive Incline Press Machine,
camset=2: 110 lbs (current 67% max), Feb 1-9 reps, Jan 23-6
reps, max number reps at this weight Jan 17 was 3; up 50% over 8
days.
Nautilus Nitro-plus
Vertical Chest st ht 2, st bk 3: 50 lbs, (current 33% max), Feb 1-30
reps, Jan 23-18 reps, max number reps at this weight Jan 17 was 12;
up 67% over 8 days.
Nautilus Nitro-plus Vertical Chest:
100 lbs, (current 67% max), Feb 1-9 reps, Jan 23-6 reps, max
number reps at this weight Jan 17 was 3 up 50% over 8
days. Thus the exercises that
have not been maxed out on in terms of number of reps for 2 weeks, were up
94% in terms of max number reps at 33% or 67% of max I can
lift. The exercises that have not been maxed out on in
terms of number of reps in 8 days were up 44%. These exercises I
was up 44% on over 8 days, are exercises that I tried to set new max reps
records for on Jan 23 8 days ago, thus this 44% growth is all in the last
8 days.
Notes: In between sets I wandered into the
free-weights room and had a good conversation with Matt the engineer who
graduated from Northeastern. I felt I was being very eloquent explaining
my philosophy of weightlifting to him. He was enthusiastically agreeing
with all the clever points I was making. He was calling me 'bro' and being
very friendly, I felt he was genuinely happy to see me and talk to me.
Later I got to thinking, you could end up with zero friends doing certain
kinds of exercise, and end up with lots of friends doing other kinds of
exercises, and all the while you could be blaming the lack of friendship
on the society. Matt under his breath muttered something important like
Donald ('Black Buddha') the software engineer from U-Mass Dartmouth did a
couple of days ago; however in both cases they said what they said at such
a low volume that I feel like telling what they said here would be
inappropriate because I am not confident enough that they did say what
they said.
Weight/Appearance: 192 lbs unclothed at 820 PM, up 4 pounds, a new personal record (height 5' 10"). I've heard alot of talk and read alot of text about the importance of taking in lots of protein to gain weight, but all I had between weighing 188 yesterday and 192 today was a $3 frozen pizza by Hannaford that I was impressed by, tangerine juice, Costco Blueberry juice drink, a couple slices Spelt bread, coffee w cream and sugar, and the usual oils-juices-pills before the practice. Matt said the weight difference might be due to me 'dumping' before weighing myself yesterday but I noticed no significant difference in 'dumping' pattern between yesterday and today. January 5 '08 27 days ago I was 181 lbs unclothed. That is a gain of 11 lbs in 27 days--with no emphasis put on consuming an unusual amount of protein or even an unusual amount of food in general. If I continue to gain at the rate of 11 lbs every 27 days, I will have achieved my goal of 199 lbs in 17 days on February 18! I have set 199 lbs as the goal because as you recall (previous entry this page), I calculated that if Schwarzenegger at his glory-days competition weight/height of 235 lbs and 6' 2.5" were to be shrunk to my height of 5' 10" with his proportions kept the same, he would weigh 199 lbs. Gaining 11 lbs every 27 days I could be up to 300 lbs in 9 months (I saw a photo of and read about this black bodybuilder who is 5' 10" tall and 300 non-fat pounds). |
Adidas Bracara Indoors Shoes with 1 layer
Propel Gel Padding; |
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Saturday
Feb 2 '08 |
Me Vs 'Grecian Ideal' Latest
Figures |
Through Feb 2 '08: Table Comparing Me David Virgil
& Others to the 'Grecian Ideal'
(measurements in
inches)
In the table you can see the latest
developments since last this kind of data was reported Jan 25 entry a week
ago. In the past week, the 'Grecian Ideal' has been achieved on the thigh
(2% growth), and major progress has been made towards avchieveing it on
the chest (4% growth); for a while there was little improvement on the
chest. The calf (I suffered the humiliation of misreoprting the calf
measurement exaggerating it by 2") increased 10% during the week. This may
all have to do with which exercises were done recently when the
measurements were taken. Thus far the Greek has been caught on the thigh
and the hips, and is being gained on in the chest; but there has ben
little progress with regards to the biceps/forearms. Previously there was
progress on the biceps/forearms but no progress in the chest. The
Greek is suddenly being outdone on the calves. |
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Saturday
Feb 2 '08
612-740 PM |
LHKH Pattern Air Dribble
Runs
Before practice skipped the usual nutrients, ate nothing.
A zero cg day again. A 1 C day.
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Today again as on
Wednesday, as there was space available on the indoor basketball court, I
was back to running the air-dribble pattern, the 'LHKH'
pattern. The LHKH pattern features me, at minimum,
starting the run kicking the ball with the left foot after flipping it up,
then heading it, then kicking it, then heading it again, all with no more
than 4 paces between touches, all with me running forward as fast as
possible.
Today I felt under the weather again, I estimate this was due to the
effects of me burning too much incense of the wrong kind at home.
Again, today lots of the runs
covered the entire 17 yds width of the gym at high speed with the ball
under tight control. Some of the runs were really
remarkable, personal all-time greats, in terms of speed and
tightness of control and distance covered.
Today I had the feeling that the weightlifting has made me in certain
ways faster and improved my endurance.
In the 88 minutes spent doing the runs there
were 45 runs (approx 2.0 per minute) that succeeded in adhering
to the LHKH pattern. There were also a few cool off-pattern runs.
Yet again I slowed things down, resting more
between runs than I do when I do things like 100 LHKH pattern runs in 100
minutes.
Weight/Appearance: Before the workout I was 193 lbs
unclothed, 1 lb more than yesterday, a new personal record for body
weight. This despite skipping the
pre-workout food.
Faces in the Crowd:
The gym this evening usually had lots of
people in it, about 20 in it while I was doing the runs today. About
three quarters of them were white adults which is unusual; and there were
3 or 4 black teenagers and 3 or 4 East Asian young adults. THe
mountain-climbers who climb the walls were there. Thus there was a problem
because I need space, about six yards wide and seventeen yards long, to do
the run in and if people wander into the runway-like space I use, I have
to delay the start of the run. When the gym is crowded, especially when
the people in the gym are wandering around as if I am not even there or
transparent or invisible, there is the apprehension of running
into and steam-rolling some person accidentally (I am now 193 lbs and
fast, sort of like a flying tank). Such apprehension impairs
performance somewhat.
To be honest I felt dismayed at the way the people acted as if I was
not even there, time after time wandering on to the runway-like space in
between the basketball baskets that I was using. But I thought to myself,
that maybe they estimate there is some kind of magic that will rub off on
them if they wander on to the runway like space I was using, this thought
made me feel less annoyed. Time after time the men/boys would take
basketball shots or start a dribble from some spot on the runway like
space right in front of my starting point. TIme after time I would do
something spectacular like hurtle the 17+ yards across the width of the
gym keeping the ball off the ground and close to the body, and nobody
would say anything; but I could hear them making alot of noise
congratulating themselves and each other for supposed heroics. I felt
like they were advertising some kind of cologne or deodorant that they
used but that I did not use, the difference being I am not them and they
are not me. There I was, up to 193 lbs, just 6 lbs short of what I
should weigh if my height to weight proportions are to be the same as
Schwarzenegger's body-building-competition bodily proportions, flying
across the gym (the width of the gym looks enormous from certain visual
perspectives) while juggling the ball, the carefully planned flying-tank
finally come to life and become reality, and nobody says anything
complimentary, and everybody wanders into my way. But I think the
climbing coach told his students that I am "a Schwarzenegger";
previously I had heard him tell them that I am a "(soccer) pro"...it's not
just not me boasting, I really am becoming like a Schwarzenegger/Pele
combination
I was thinking, and on top of all that, regarding the gym I was in,
yet again, a YMCA gym which is too hot in the middle of winter. I was
thinking, how can a society be unable to accomplish the simple trick of
keeping a gym cool in the winter? Plus on my way back from the grocery
store, there was the usual incompetent Massachussetts driver(s); this time
I was behind a car with a Mass plate in a rotary, when it got
to the intersection of the rotary and a road leading away from the
rotary it moved as if it was going to stay on the rotary and at the last
second swerved on to the rotary, almost hit me though I was keeping my
distance bhind it. And I was thinking, I've got the bright idea that the
Whole Foods Grocery store chain should produce organic natural dried beef
like the American Indians eat, Whole Foods has apparently not even thought
of this--weird how these companies fail to think of things I think of and
do not hire me as an executive. |
Adidas Bracara Indoors Shoes with 1 layer Propel Gel Padding; Adidas Replique Ball inflated to 7.5 psi |