Yup, more pull ups are officially part of my routine now. mos def

The one I'm getting (again) is the ePulse2 strapless. It's just a band you can put around your arm or leg. It's not a watch or a chest strap that's why I like it, and based on some different trials its been accurate.

Ok my morning workout was cut a little short because I got an invite to go play ball. So hell yeah I went.

I started with:

30 min warm up, foam rolling, dynamic stretching, etc.

40 minutes with weights:

Bench: 165 for 4 sets of 4 reps

Bench 145 for 2 sets of 8 reps

I did some other random chins and curls and stuff before getting called away.

60 minutes ballin

Played 3 games, won all 3. At the gym where I crush and it was 3 on 3 and my court vision is so much better.

I actually wasn't my normal rebounding self but I was passing like a champion, the best passer I've ever been. Just cut in, kick it out, rebound kick it out, PnR, felt great.

I also had an "LDO moment" after watching some NBA the other day.

When I don't get the ball in the post, I don't have to put the ball on the ground right away. That's a huge mistake I've been making. I just get it and dribble it until I jack up a bad shot or, more likely, turn it over. So now I just get it, look for passing options, see if the double team is coming, take 1 or 2 dribbles and decide what to do.

Pretty solid workout today, my energy felt great all day.

Life is good, WIM

Holy **** man, you look so much better now it's not even funny. I'd be slightly tempted to drunkenly hit it if I ever make my way back to Redding/Vegas

Solid drunken thoughts from Souldude

Here is what my exercise regimen looked like today:

30 min warm up, foam rolling, dynamic stretching, etc.

Then I did:

Powercleaners: 135 for 30 singles

I tried to do 1 every minute but it took closer to 40 minutes to finish them. I was pretty fatigued by the end, but it's a pretty solid weight for me to pick this back up at. Haven't done em in forever.

Front, left, and right side depth jumps x 10

Front, left, and right side shock jumps x 10

My heart rate was a solid 160 after these

Then I went and

40 min shooting hoops

Didn't quite make it an hour. I was getting hungry and tired so I cut it short by 20 minutes.

Still a solid workout.

Life is good, WIM

Man This sucks. My neck is effed. Woke up with a bad kink and I have like 30% ROM that's remotely painless. I still WIM worked my way through but it sucks bad

I haven't been updating my log but I've been lifting and playing ball.

Today I benched and curled for an hour, pretty sick pump, pretty AIDS on my neck

Then I went and shot hoops for an hour. Pick a spot, shoot until I hit 5 shots, sprint up and down the court, pick a new spot, rinse and repeat. I did this with different types of shots until I had sprinted and shot around for an hour.

From warm up to cool down my HR monitor was on for 2:45 and it said I burned 1500 calories

Life is good, WIM

Quick update, gotta run. Today I did:

Squat: 275 for 4 sets of 4 reps

Squat: 225 for 2 sets of 6 reps

Squat: 185 for 2 sets of 10 reps

KB Swings: 50 for 2 sets of 25 reps

Then I went to the park and aggressively practiced my shooting skills intertwined with sprinting.

Calories burned: 1760

Well that's how many it showed when I took it off, I'm sure it's more.

Life is good, WIM

Forgot to update my log yesterday. It looked like:

60 minutes in the weight room:

Bench: 170 for 2 sets of 4 reps

Bench: 145 for 4 sets of 8 reps

Bench: 105 for 2 sets of 12 reps

Various Curls

Then I went to the park and played ball for about 40 minutes, including 2 games of 1 on 1 that were pretty close but I won and shot surprisingly well, including going 3-3 from behind the arc over the course of the 2 games.

I burned 1460 calories

Today I was a little short on time so I went HAM in the garage and didn't play basketball.

75 minutes in the weight room:

Powercleaners: 145 for 30 singles (completed in 25 minutes)

Then I did my jump training and pretty much kept my heart rate a solid 140-160 for quite a while.

Today I burned 1020 calories

Life is good, WIM

There is still no way you're burning 1460 calories in two hours of activity, but whatever. Props for being so active for sure.

How do you figure?

Burning 1k calories/hour playing basketball is pretty doable imo

I also just checked out a website.

At my age/height/weight/gender I'm gonna burn 984 calories/hour with an average heart rate of 161

So I don't see why it would be so hard to average 700-800 calories/hour

http://www.shapesense.com/fitness-ex...alculator.aspx

I don't know, I just don't really buy those numbers; I certainly could be wrong (and probably am). It just seems insanely high to me.

ETA: According to your calculator, and hour of LISS at 120 bpm burns 650 calories -- this seems way, way too high to me.

Yeah I mean you can't just go out and expect to be able to get your heart rate up high and keep it up for a long time without training. I've been pushing my cardio capacity pretty hard since the beggining of the year and now am much more capable of going hard for much longer.

Fine. So 10 minutes of LISS burns 100 calories? Again, I don't buy it.

Well:

My heart rate monitor, that website, and my scale are all in complete agreement.

Shrug

If it's close to accurate, I guess I need to start doing some LISS.

I mean, I wouldn't call it LISS.

Like, if I go play basketball by myself it will be practicing dribbling, jogging around and shooting, sprinting up and down the court, etc.

I just do a lot of sprinting because it gets my HR pretty high (+170) and then by the time my HR is back down to 120-140 I'm sprinting again.

I'm not just jogging around dribbling a ball for a couple hours

hill sprints reportedly burn ~850 cals/hr, so pretty intense basketball would be in that ballpark I imagine (with obvious caveat that intensity in the published estimate and JFs work are in the same court)

I just mean that according to your calculator, LISS burns 650 calories an hour.

Ergo, I should be doing some.

I realize what you are doing is a fair bit more intense; I've played basketball once or twice.

Oh ok yeah I gotcha. My HR monitor def reflects it if I'm going hard or not. Pretty big difference in calories burned if I'm going HAM.

But I've def been consistently going HAM the last few times out.

I think everyone should be doing a little more cardio that isn't doing any

JF,

how often do you lift these days? Still 1/week?

5 days/week now if I'm healthy

Oh wow, big change. Sounds excessive on top of all that cardio tbh.

Nailed it!

(Hammered it)

Yeah pretty big change but:

I'm into my 3rd week of this (kinda). I didn't quite meet my goal of 1 hour lifting/1 hour of ball every M-F but got close on week 1. Week 2 I only lifted twice due to neck kink (still ended up playing a fair amount of ball).

And I'm already seeing a nice change in my physique. My gf even pointed it out tonight.

And I weigh the same (still at 185) so its a cool recomp going. Excited to see what I'm capable of if I stay healthy.

KY - are you ready to go HAM here in a few weeks when I come to town?

That's a nice side effect.