Alright so as you might expect, my ability to recover and get stronger quickly is pretty limited right now. This is mostly due to playing a lot of basketball (i.e. running a lot) and eating at roughly maintenance. I think a little bit is also due to getting less than optimal sleep, but it's hasn't been that awful, just not awesome.

So anyway I did a reset on squats today. I'm pretty weak but w/e. Here is what I did today:

Squat 225 for 3 sets of 5 reps

Pretty easy, pretty good form. I might switch back to going heavy 5x5 on mondays again now that I have most of my WIM back and am in better shape. I remember doing this last summer during basketball and it worked a lot better for me. Then I can get back to focusing on vert training for the rest of the week.

Bench 170 for 3 sets of 5

Super heavy, I'm just too weak. Gonna reset a little next time.

That's all for today.

Life is good, WIM

Alright, question for anyone who might know and reads my log.

I've sort of fallen into a routine, as far as dieting and exercise goes, at least for now.

Calories: Maintenance. I'm getting adequate protein (sometime more than enough) while staying at roughly maintenance. Pretty balanced, different meats and veggies every day. Not perfect but pretty limited sugar and junk food. I'm happy at 190. Not much else added to my dieting besides protein shakes after lifting, fish oil and a multivitamin.

Basketball: I try to at least play 3x a week. For at least an hour but usually over two hours. So maybe it looks like 6-10 hours a week. It's a lot of running and stuff. I'd like to increase this but I don't know if I'll be able to as of now.

Lifting weight 3x a week. Not super aggressive with trying to get as strong as fast as possible, just looking to slowly build strength and get (back) to respectable enough numbers on my lifts. Eating and maintenance and playing basketball really puts a damper on speedy strength gains.

So basically it looks like: pretty reasonable diet at maintenance calories, decent amount of cardio from basketball and lifting 3x a week. Vert training will be added in shortly.

Here is my question:

Assuming I stick to my diet of adequate protein and do go over too often, increase my stamina for basketball (get in better cardio shape) and get stronger, what kind of body recomp will I end up having in the long term?

It just kinda feels like this is good and well for getting healthier but any sort of body recomp will be pretty minimal even over the course of many months.

F man. I'm working 9 days in a row so I have a few days off to go camping at the coast. I managed to go play basketball on saturday, but haven't had time for a write up. I played decent. Not great but decent. I was out there for nearly 3 hours. Sweet.

So now I'm moving back to what I was doing last summer for basketball. 'Heavy' on monday, lighter work/vert training the rest of the week. With basketball of course.

Squat 225 for 5 sets of 5 reps

Felt good. Gonna like doing 5x5 once a week to compliment basketball

Bench 155 for 5 sets of 5 reps

Easy, felt good

Deadlift 225x10

Good, bar speed was solid

That's all for today, life is good, WIM

Is there a specific reason you'd like to play more than 6-10 hours of basketball a week? I noticed a pretty significant difference between ~2 hours a week and 3 hours a week (adding a rec league game to the pickup league I'm in). I probably could recover from 6 hours of pickup if I paced myself but I was having a hard time with even the 1 time a week (I probably go harder and am more physical than I should be though, I dno).

Anyway, definitely not trying to hate, but 10 hours of basketball in a week is a TON, unless you're just shooting or being lazy or whatever.

Don't listen to the haters, JF. Dark times won't last bro.

Yeah I'm actually probably the happiest I've been in a long time. Work is great, gf is great, basketball and lifting is good, my diet is easy. I look good, feel good, and am almost always super positive and up beat. The weather is warm, I'm going camping at the coast this weekend, it's time to go to the lakes and rivers and streams. Life is good, and I WIM

Yugo- basketball is fun as ****

Yeah I dunno. I guess Ideally 6 hours a week of all out basketball would be a good amount, and I could work on other stuff (shooting, ball handling, drills, etc) to put more general hours into without tiring myself out.

I mean, I just down see getting a lot better at it only playing 10 hours a week. My ceiling just feels like it's so high and I could just improve soooo much. Gotta get dunkin on fools, yo

FU my life is in the ****ter right now.

Brofist. Bump it.

<thread-hijack-brag-bro-support>

I'm becoming uninjured, getting into a good lifting routine, good rugby routine. Starting to feel fitter and stronger after some sh*tty injuries to start the year.

We ran 10x 50m sprint/50m jog on a 50s timer last training session and I was at/near the front on all of them.

I'll admit I'm possibly training at an unsustainable rate (3x weights and 3x rugby per week) and I do feel somewhat beat up (esp shoulders), but mostly great.

Feels good when sh*t is going right.

Alright, basketball write up.

When I got to the courts, there wasn't enough for 5s so we ran 3s half court. I was just explaining my domination of half court 3 on 3 and true to form I was a decent factor in us winning both our games. There was a black dude who was about 6' 4" that I volunteered to take in both games and did a great job of shutting him down. He actually closed out the second full court game with a monster dunk over someone (!!!) felt good to warm up in the half court and get started with a couple wins.

The first full court game was rowdy. We actually got 2 captains to pick teams and I went 7th overall which was too high. I actually probably shouldn't have been picked because there were 12 dudes, but the captain has played with me and wanted me on his team, prob for defense.

The other team was a bunch of monsters. They had the 6' 4" black dude I mentioned earlier, two black dudes on the local college team, a super athletic white dude and a pretty good Mexican player.

I ended up guarding the taller of the college ball players (about my size) and did a great job of slowing him down. I couldn't stop him but was a big hindrance. We narrowly lost 14-15, which even surprised me. I woulda spotted my team 4 points if I was betting. The other team played selfishly and it cost them the third game they played when they were ousted 11-2 due to zero ball movement.

It was pretty funny too. I've mentioned a black dude I play with a lot out there, I match up well against him despite him being one of the best players on the court. He's pretty funny and started running his mouth as soon as he got on the court against the team of monsters. We all watched as he really got into their heads and kept trying to do way too much to show how good they were. It was pretty entertaining to watch them meltdown.

After that, I got back on the court with nearly the same team as I had the first full court game. We didn't have any true scoreres but we played really well together. I didn't score a lot but played really awesome defense was a big part of our winning. I volunteered to take black dude I match up against and shut him down from scoring anything. Felt really good.

We won the next game in a really close finish and I barely lost my final game by 1 point.

I felt really awesome all day, lots of energy, my legs were cooperating. I got a minor wrist injury which will be fine and a moderate finger jam which hopefully doesnt suck too bad.

That's all for today life is good wim

Sounds like some good bball goin' down in Redding. I'm jelly!

I went camping this weekend. Here is a quick TR with pics before I go back to sleep:

A shot of the drive over there:



Our campsite mascot, Patrick:



Breakfast of champions, bacon, eggs and cheese:



And then I was like:



Toad island (is what I call it). When you see it...



A crazy tree:



A cool pic that I really like of some fungus:



Then off to fern canyon:



It's pretty awesome:



Then off to the beach:



Possibly the most ironic thing ever. I found it buried with my metal detector:



Then off to the brewery for dinner. Here is a picture of the beer sampler:



I got a lot more pics and stories but thats just some quick fun.

Life is good, WIM

Looks awesome bro

life is good

Alright, back to the grind. My work schedule is out of rhythm pretty bad this week, so I didn't play any ball because I have to work in a bit. I got my volume monday workout in, though. Here is what it looked like:

Squat 230 for 5 sets of 5 reps

Felt good, felt solid. Form felt like a solid B.

Bench 160 for 5 sets of 5

Not bad. I'm pretty weak, tho

Deadlift 230 for 1 set of 10 reps

Lol cardio. I have a pretty bad finger jam that's severely hindering my grip strength but it wasn't that bad for this for whatever reason. Shrug.

Life is good, WIM

Hey bro,

I need to lift at your place when we get there so my muscles don't fall off. Is DL cardio easier now that you're doing real cardio so much?

Yeah buddy we can get swole. If you don't mind lifting in the thickly carpeted dangah zown where the chance of dying is always over 10%

As far as DL cardio... I'm not sure. I don't remember if a set of 10 would put me out of breath or not, probably. It certainly didn't today.

My work capacity is def higher, though. I noticed it trodding around all over the coast this weekend and not even thinking about getting out of breath since I was always going at the pace of my friends. Now if they were workout fiends it would be a different story

No worries, won't be snatchin or cleanin none so chance of death should be below 5 %. A DL set of 10 should leave you winded no matter what imo, work harder bro. Def a difference between being a fat whale with zero endurance and way lower BF + decent cardio though. The difference between DLing now and at 12 kgs more is pretty noticeable.

Btw, it's gotta suck to squat on thick carpet?

This ^

Just a real quick basketball summary from yesterday since I only have a few minutes.

I played 4 games and was pretty inept offensively, at least from a scoring perspective. I kept my turnovers to a minimum at least. I just couldn't even get an open shot or finish a contested shot near the rim.

My defense was still super good, though. I actually had a blocked shot that my team was able to convert to a basket. Felt good to get a legit blocked shot, I read the whole thing right and was able to capitalize.

I got a good cardio workout in, I was out there for over 2 hours. I probably played around 80 minutes. My stamina was good, my legs cooperated, and I was able to go uninjured which was a big victory in of itself.

So now I think I'm off to the lake, then possibly playing basketball later. Not sure yet.

Life is good, WIM

LIFE IS GOOOOOOOOOOOOOOOD!

Went to the lake and swam around in it yesterday. First time of the year!

I took some pics:

The view from the area we were at:



These are created when they blew up part of the mountains to make the road that goes around the lake. They drill deep in the rocks and shove dynamite in it:



Fishies!:



Photogenic fish:



Nibbling on me:



Another cool pic of the fishy:



Then my buddy caught it, he's the only person I know who can catch fish with his bare hands:



This was either a bass or a squawfish:



Great, just great. I can handle a zombie apocalypse BUT NOT AQUATIC SPIDERS:



And a rock I found that I liked:



Off to my brothers graduation in a bit

Life is good, WIM

Just wanna say nice log

It's def the one that hits closest to home

Thanks!

I haven't updated for a while, but I might as well since I have some extra time before the GAME SEVEN starts.

Even though there are never really any people playing this early at the park, I wanted to get out there early and play so I didn't have to watch the game on delay. I am so bad at basketball there are plenty of things I can work on by myself.

I showed up and started shooting around and man it was sweet. My shot was just falling so easily. Even though I'm just doing shooting drills by myself, I was just finishing gracefully, hitting fade-away jumpers, trying new turnaround post move shots, etc.

After a few minutes, a dude out there shooting by himself asked if I want to play 1 on 1. Oh this is a poker forum.

After a few minutes, dude asked if I wanted to play HU4ROLLZ

We decided to play to 11, by 1s and 2s. He was a couple inches shorter and a little less athletic, but pretty solid. Good post defender.

After a few possessions I realized I had a pretty big advantage, just due to the fact i had more WIM to get it into the paint and try to score and he settled for a jump shot about half the time, and wasn't a great shooter.

I owned him in the first game, 11-7. I hit two 2 pointers (100% from behind the arc, lol) but got all the rest of my points in the paint. Once again I did really well from the left side and was able to score on the right side as well.

Game 2 was a little closer. Although I was leading or had it tied the whole way, he ended up hitting a 2 to tie the game at 10-10. Then came my biggest swagger play of all time:

As I'm dribbling the ball considering my options I ask him if he wants to play it to 11 straight up or win by 2. After a moment he responded with a 'win by 2.'

I immediately stepped back behind the arc drained a 2 to win the game. Got that swag


That put my 3 point shooting at 100% for the day (going 4 for 4)

Life is good WIM