ahahahahahaha.

source video?

I don't see you outside H&F often, but I think you know what needs to be done here:

http://forumserver.twoplustwo.com/34...utine-1209662/

luuuuulz. beat me.

Haha, done

The best of your videos imo, really funny at times, gotta incorporate more bozo ball knife in mouth stuff asap

Alright got out and played some ball today, although its not a normal day to play for me. I slept for like +12 hours today so I had a ton of energy and I figured I would just roll with it.

I could tell it was gonna be a tough day for me to score today because I was shooting like 30% on my long jumpers when I was shooting in warm up.

My 1st game was pretty rough. We only had enough for 4s and my team lacked in size. I didn't play that well only going 1/3 on my shots, which were mostly layups in transition. Bleh. I was able to force some turn overs, but had a few myself and we lost, I think it was 15-11

The next game we each picked up a player and the dude we picked up was a great fit for our team, adding some height and scoring. I played quite a bit better, and had a really sweet rebound that I was able to convert to a score when I came up really strong in a spinning move and drained the fadeaway over 3 smaller defenders. I had a few other lay ups that worked, still not attempting jumpers, even an open 1 that would have been sketchy because the sun was in my eyes. We ended up playing really well and won 11-9.

The final game I played was pretty brutal. The next team to come on was a mix of new players and a couple from the losing team and they were fresh and ready to go against our group of winded players. They started strong in 9-3 run right out of the gate, nailing some open 2s. But we got back on D and started getting stops and their 2s stopped falling. When he were able to cut the lead to 7-9 I got a pass behind the arc and nailed my only jump shot of the day, but it was a poignant one, tying the game 9-9. We kept it close going to 10-10 from there but a guy hit a monster long jumper from behind the arc that was heavily contested to win the game. Not much you can do about that.

Injury report: not sure which game it was, the second I think, I had a major collision with the biggest player on the court who pretty beastly out there. It wasn't like a head on head collision or screen gone bad, I'm actually unsure what happened but here it was I think happened. Huge beast guy is sprinting with the ball in transition and as I'm keeping pace with him on D we each cut toward the inside and I sort of got side swiped. Well, I was off balance and slammed the ground pretty hard. It was bad enough to stop the action and beast dude was apologizing but I think it would have been a foul on me tbh. I have a pretty big road rashon my left left, right shoulder and I hit my left wrist hard. My wrist hurt extremely bad and was the only thing I felt at first, but it went away surprisingly fast. My knee hurts pretty bad now and my shoulders aching some now. Long story short: I'll be fine.

That's all for today, life is good WIM

Dammit, thread no longer exists. Argh. Wanted to see the well-deserved praise heaped on JF.

There wasn't any, heh.

Well, I'm about to start lifting, just got outta the shower so I figured I'd take some nudie pics to get some BF% estimates. My scale is telling me that I'm 19-22% BF which sounds about right to me.

***TOPLESS JONFON WARNING***



Gonna start lifting in a little bit

You should try getting a pair of calipers to measure your bf%. They are cheap (like 9$) and more accurate pending which method you use. For instance at my gym we have a omron bf tester and some calipers. Omron says i'm at 7% but calipers are at a little under 9. Also with the omron it seems to almost put a different number every day. lol Not very accurate.

Try the calipers, they are better.

19% looks about right. What does the army bodyfat calculator tell you? Obviously
not a good method, but for me it always matches the other bodyfat methods of testing.
I think it gives a decent ballpark if you are between 12 and 25%. So convenient because
you only use your waist and neck measurement.

I said 21% before reading anything

Yeah sounds about right, not too concerned about it. I like being a little bigger for doing what I do on the basketball court so I'm not planning on losing weight. If I keep eating decent, lifting heavy 2x a week and, stick with it, hopefully I will get some decent recomp. It will be a slow process, but but If I can lose 1% BF every 2 months and be at 15% BF at 190 in a year I'll be happy.

I've also toyed with the idea of doing a keto diet. Not on a deficit, just to see if I can help along the recomp progress a little faster. Maybe for a month or 2. Not right now, but maybe at the end of summer.

I also lifted today. Here is what it looked like:

Squat: 245 pounds for 5 sets of 5 reps

Bench:

170 for 2 sets of 5 reps
135 for 3 sets of 10 reps

Deadlift: 245 for a set of 10 reps

Didn't really feel it today, grinded it out anyway.

Now I'm off to play ball!!!

Life is good WIM

Really quick ball write up since I don't have a lot of time:

There was a whopping 2 white people (including myself) when I got there to play yesterday. The bad news is that I struggle against big athletic black players (ldo) but the good news is I have the same people on my team.

We actually went 3-0 which was awesome despite the lack of scoring on my part. I had 1 point in the last game.

Early on I got the ball beyond the arc and started dribbling it looking for my best option. My defender stepped back up off me and was like, 'I wanna see what he got! Let's see what he got!' Knowing I had virtually no chance of scoring in that spot I spied my teammate making a slow, crafty cut inside and I thread the needle with pass straight to him which he converted to a basket pretty easily. Felt good.

There was a guy on my team who was kinda of annoying. He wasn't bad to play with or anything but he was barking around a lot of orders and it didn't make any sense.

I'm a good on the ball defender and good on help/switch defense. Everything I would switch on D and shut these guys down, this guy kept yelling at me to just stay on my man. Don't switch, stay on your man! WTF?! This didn't make any sense and I didn't stop doing it because it woulda left people wide open on screens.

On offense it was lame as well. I would go set a screen for him, and he would keep telling me no! He know's it coming every time! Ok so I can still set a screen and force a switch or an opening or a PNR type situation or whatever. Just not even trying doesn't seem good.

So then I would make cuts inside and he would shout at me me to clear the lanes so there would be more openings to the basket. So then I tried setting little off the ball screens for a teammate or lurking back behind the arc and he would shout at me to move around and make cuts and not just stand there.

Lol. He wasn't really being a dick about it, it just seemed like he didn't know what he wanted, or was bad at communicating or something. We got all 3 wins tho so thats what mattered.

Funny note-

Soulman has been planning on coming tomorrow night (for months now) and I get a text from him today something along the lines of 'were gonna drive hard so we can make by 8'

To which of course I was like '... tomorrow night or tonight???'

So he lost track of a day somewhere in there (I blame the metric system) but is just going to stay in Tahoe tonight which is sweet. Then were back on track tomorrow.

FWIW I did say if he got off a day that coming a day sooner would be way better than coming a day later.

LULZ

John, in my log I have pictures and have been tank-measured at 20.1% body fat, I would say you are well below that looking at your stomach, but it's hard to say.

I'd say we need more noodz to conclood.

Lifted with SM and crew on Monday, might as well update. His plan was to squat 2 (real!) plates and since it was a little lighter I did more reps. It looked like:

Squat: 225 for 3 sets of 7 reps

With SM's l33t coaching I made a couple tweeks that helped a lot and felt much better.

Bench 175 for 3 sets of 5 reps

For some super weird reason I've fallen into the habbit of doing a close grip bench which SM pointed out. I got back to the normal width and although it felt kinda weird since I've been doing close grip for so long, it felt better. Lol@me

I've been semi-faithfully GTG for push ups. I tested my max last Wed and it was 22, this week I was able to grind out 25, so certainly some progress there.

So my attempted work sets wil be roughly 17 reps depending on how I'm feeling as I go

Wow I got so much done today. It feels really good. I was able to get to sleep by about midnight last night (way early on a sunday for me) and slept until almost 11. So it was some pretty good, much needed sleep. And left me with plenty of time to get a bunch of stuff done. Laundry, clean the house, mow the lawn, pay bills, etc. All with enough to get a solid workout in before going to play ball. Holla!

Here is what my workout looked like:

Squat 250 for 5 sets of 5 reps

I worked on not dive-bombing my reps and trying to maintain as much tightness as possible, as per SM's coaching. It worked, but man it was HEAVY. I'll blame it on a few things: not enough sleep this week, most likely not enough protein this week, and only doing 3 sets of 7 last week at 225. But I still got it, just excuses for why it was so heavy.

Bench:

175 for 3 sets of 5
140 for 1 set of 10

Form is kinda meh, my arms felt strained and my back felt tweaked a little so it wasn't that great. Whatevs.

off to play ball,

Life is good, WIM

Alright quick ball write up.

I showed at about the perfect time. There were people showing up, but not enough to run 5s so I got a good warm up going. I couldn't shoot, tho. I just couldn't make anything besides a free throw it was lame. Pretty good indication of how my day went.

When we had enough for 4s we ran a half court game. Their team was a bit bigger but we had this little Asian on our team who was an animal. I don't even think I scored but he was a little AI out there. I just tried to play defense, get rebounds, set screens, and not turn the ball over. It was enough and we won, 15-9 I think

We then had enough for full court and we had roughly the same line up but we picked up a player. Actually a little guy that I know through work who likes to play and is pretty solid. We smashed this game despite me playing like complete garbage on offense. I ended up scoring twice (including the game winner!!!) but I took probably 7 or 8 shots and just couldn't get it to go. I actually had 2 blocked shots during the game against a guy who was slightly bigger than me and I actually was able to snatch the first one and get possession. Felt so sick. So although I was AIDS on offense I was able to play enough solid D to contribute to a win that was mostly orchestrated though the little Asian dude.

The last game we were outmatched and winded and our superstar had left and we got smoked I think the final score was 5-11 and I think we were way too tired to play adequate defense. I did ok but missed a couple stops and boards I would normally get.

Oh well I played hard. I certainly wasn't bad on offense through lack of trying, I played with a lot of heart and WIM but just couldn't finish. Plus my natural tendency when I have the ball is just driving so hard and I ended up fouled almost every time. It would be way better with refs as I would get the FTs but we just check it up top so I'm kinda getting free rolled.

Any way,

Life is good, wim

Man I have no WIM for lifting today. I have a burning desire to play ball but just a complete lack of WIM for any sort of lifting. I dunno why

So I am introducing the 'No Wim Workout' or the 'At least it's better than nothing workout'

Pretty simple, pretty easy. here is what it is:

Squat: 225 for 3 sets of 5

Bench: 135 for 3 sets of 10

DL: 225 for 1 set of 10 reps

Now I'm gonna do some shopping and then kill myself playing ball in 100 degree heat. Hooray!

Life is good WIM

Gl with 100 degree bball with low WIM imo.

Yeah I drove by a big outdoor thermometer on the way down and it said exactly 100 and that was at 6:30. Pretty hot. And something else I realized that was pretty herp derp of me: the whole neighboring city has been on fire and its been smokey as a 60 year old casino outside. Realllly slowed down my capacity to recover walking back on offense.

However.

Game 1 was a very nice victory 15-13. We were getting smashed the beginning, I think it was 6-1 at point point and we just couldn't score or get a stop. We sort of found a rhythm but we trailed for just about the whole game, it was 11-7 at one point.

Then I decided to just really back off on offense and try to get boards and go all out on D. I can usually go all out on D and make some contributions on offense but the heat and smoke was just too much. It worked and I was able to get some really big stops both on my guy and on help D. I also really fought for boards and successfully made some steals in transition that were nice.

I managed to score 2 times but I missed 3 or 4 other shots that were just so lame. One I had a really sick move (for me, anyway) in transition. I stole the ball and while I usually just hold it, the defense was just running back ignoring me so I decided to roll with it. I was moving quickly and came up on 3 defenders. I stopped for a half second and then crossed over and blew right through all 3 to what became basically an open lay up. And I bricked it. FFFFFUUUUU. I really have a hard time finishing at full speed, I'm so much better if I can get down to 90% or so and have a little more control. Meh

But anyway we rallied back to a victory and it was awesome but took basically everything out of our team. The second game we just couldnt run in the 100 degree smokey heat and lost by a bunch I think it was 3-11 or something lol.

But I got a good sweat out of it and was pretty happy with my defense, especially en route to our game 1 victory.

Life is good, WIM

Nice. Good job not collapsing. A dude collapsed in a Chipotle I was in Sunday night....it is very humid here but I mean, it was hotter several days ago. But he just bit it standing in line. Naturally, I of course finished the line and pounded back a delicious burrito bol.