The FOX's OFFICIAL journal

ORIGINAL: TheSilverFox

routine has been going good IMO.  just a lil bit sore.. but not too bad at all. 

i've only done the powercleans 1 time so far.  it was "ok"...   felt weird b/c it was my first time.   it's going to take some work, but i'm sure i'll get up there fairly fast with the powercleans.

after you pull the weight up and turn your wrists so the bar is above your palms... how far do you go down "leg-wise"???    cause i partially feel it in my quads/butt due to the squatting action that takes place (this is how they showed it in videos on you-tube)

A clean means that you drop your butt way down, to basically ATG squat land. A power clean minamal butt drop, just as low as you need to catch the weight.

However the lower and closer to a clean you can get ultimately the more weight you can do.

Some advice from some one who taught herself to power clean improperly, from videos, and is now in the process of unlearning, and relearning, get if you don't already have yes you have heard it before, Starting Strength by Mark Rippetoe.

Ower cleans are very complicated, and they are very well explained there. There was just so much I missed and missinterperated, watching videos, and reading e instructions.

 

thx hardway..

i don't have the book.. i need to get that, but i don't see that happening anytime in the near future.

how did you teach yourself thewrong way to powerclean?? i did that with squats. had to re-learn those.

My name is FOX.... and I approve this message.

long story short. It stemed from initially doing a modified sort of clean to allow myself to do the heaviest dumbells resting on shoulder squats possible.

I have problems right now with the timing of the jump and shrugging the weight up, rather than hooking it to my shoulders ( just so I don't confiuse you, you shrug the weight up as close to your body as possible, without using your arms at all, your hands hold the bar your arms do nothing, except propell the elbows under the bar after it has already reached the correct height)

there are good video's here http://www.crossfit.com/cf-info/excercise.html#Oly

And google Rippetoe and power cleans.

Yea man power cleans are really hard to do right- it's not so much weight but form that keeps many from it.

I tried to learn to do it but without the right equipment I don't want to damage anything in my college's gym. You need to have bumper plates my school gym don't got it. I still practice it time to time and i'm kinda of getting the hang of it.

I bought the book it is a great book reread many things in there always catching stuff I miss especially in the squat!!!


Yo how you check your weight? first thing in the morning or after working out?

i check it every day (which is in the afternoon/evening) BEFORE i workout.. on the same scale

My name is FOX.... and I approve this message.

yeah i read the powerclean chapter in S.S. but since i'm not able to do them at my gym i don't remember much.  However, i do remember him talking about learning the movement of the clean first by already standing and holding the weight instead of starting from the floor.
 
with all the money your saving on food you should really purchase it.  You and skinny matt both would benefit greatly i think.

No the leg press is not the same as doing squats.

Wednesday ---- 6 - 18 - 08 ----  Current weight = 197.6 lbs.  
   
 
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  155/165/175
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185/195/205 
Side Raises  3x8   --------   15's/20's/25's 
Hamstring Pulldowns  3x8    ---------  95/100/105 

20 mins of HIIT on treadmil ----  i got to 19:15 and had to stop.  i was dead.  my goal was to get to 19:30.. and i just couldn't do it.   i'll getter' next time

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

Wednesday ---- 6 - 18 - 08 ----  Current weight = 197.6 lbs.  
   
 
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  155/165/175
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185/195/205 
Side Raises  3x8   --------   15's/20's/25's 
Hamstring Pulldowns  3x8    ---------  95/100/105 

20 mins of HIIT on treadmil ----  i got to 19:15 and had to stop.  i was dead.  my goal was to get to 19:30.. and i just couldn't do it.   i'll getter' next time

lol you couldnt do 15 more seconds??

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

Wednesday ---- 6 - 18 - 08 ----  Current weight = 197.6 lbs.  
   
 
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  155/165/175
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185/195/205 
Side Raises  3x8   --------   15's/20's/25's 
Hamstring Pulldowns  3x8    ---------  95/100/105 

20 mins of HIIT on treadmil ----  i got to 19:15 and had to stop.  i was dead.  my goal was to get to 19:30.. and i just couldn't do it.   i'll getter' next time

lol you couldnt do 15 more seconds??

It looked like he was about to fall off the back of the treadmill. :p Trust me, Jason's pushing himself hard for just starting cardio. His heart rate gets jacked and he sweats like a beast. Kinda makes me feel like a slacker honestly. But you can really only run so fast on a treadmill. I guess I should jack up the incline more. :\

Age: 26 Height: 5'10
Weight as of 8/31/08: 160lbs.
Current weight: 180lbs.
Semi-Clean Bulkin!
Current Maxes as of 6/4/08:
Squat: 250lbs.
Deadlift: 255lbs.
Bench: 285lbs.

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

I hate going that hard. I think I've been traumatized from almost passing out before after running some suicides.

I do sometimes for tennis, though.

ORIGINAL: Pssst

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

I hate going that hard. I think I've been traumatized from almost passing out before after running some suicides.

I do sometimes for tennis, though.

Monday i switched to this one song on my ipod while i was running through my neighbordhood and told myself i was gonna get home before it ended.  I was on the home stretch wit like 40 seconds left and was runnin so hard i got in my house and threw up. 

oh boy looks like ive made my 1000th post in foxes journal...

yeah your welcome haha

ORIGINAL: RollingStone

ORIGINAL: Pssst

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

I hate going that hard. I think I've been traumatized from almost passing out before after running some suicides.

I do sometimes for tennis, though.

Monday i switched to this one song on my ipod while i was running through my neighbordhood and told myself i was gonna get home before it ended.  I was on the home stretch wit like 40 seconds left and was runnin so hard i got in my house and threw up. 

oh boy looks like ive made my 1000th post in foxes journal...

yeah your welcome haha

Yeah, when you get to the verge of throwing up, it feels terrible. Throwing up feels good, but it's something I hate to do since it's dirtyish (yes, girly).

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

 
its all that damn icecream you were eating!!

No the leg press is not the same as doing squats.

haha i know.. fattie met his maker when he hopped on the treadmil.     the first time i ran with matt i wanted to DIE!

back/biceps  today .. YES!  i'm ready for some heavy a$$ deadlifts (for me)....   and then, i have a 3 day weekend as well.

hopefully the river is up so we can go float it on sunday and get ma' drunk onnnnnn

My name is FOX.... and I approve this message.

Thursday ---- 6 - 19 - 08 ----  Current weight = 197.6 lbs.
 
Deadlifts  3x5 -- ramped weight --   250/260/270
Pullups 3x10 -- Bodyweight + 2.5 pounds
Altered BB curls followed by regular BB curls --- ramped weight
10 reps of each with 40.0 lbs
8 reps of each with 42.5 lbs
6 reps of each with 45.0 lbs

BB Rows  3x5 -- ramped weight --  135/145/155
Hammer Curls  2x5 -- ramped -- 35/40 
Incline DB Curls  3x1   --   55's
(chair setting was = 4 holes showing)

My name is FOX.... and I approve this message.

Friday I am off.. so i went to sports authority. 

here's what i got

300$ tennis racquet - got it for 90 bucks
tennis balls
racquet dampener
a few pair of shorts
new balance shoes for tennis (45 bucks)
a camelback for my dad for fathers day  (late gift)
total spent = 215 $

looks like i'm SET for tennis. i freakin' love it. 
 
 
then i went to express at the mall, and they were having a 50% off sale, got 4 awessssssome shirts that look real good on me (but what doesn't , when u have arms like this)

spent 75$ bucks on 4 shirts,   2 black, 1 pink, 1 red

went to walmart, and got groceries.. and then came home.
ate a chicken salad.  popped 5 bcaa's, and went out and tanned by the pool for almost 2 hours.   

had a great day so far...   lovin' life.  there just needs to be some females in it
 

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

Friday I am off.. so i went to sports authority. 

here's what i got

300$ tennis racquet - got it for 90 bucks
tennis balls
racquet dampener
a few pair of shorts
new balance shoes for tennis (45 bucks)
a camelback for my dad for fathers day  (late gift)
total spent = 215 $

looks like i'm SET for tennis. i freakin' love it. 


then i went to express at the mall, and they were having a 50% off sale, got 4 awessssssome shirts that look real good on me (but what doesn't , when u have arms like this)

spent 75$ bucks on 4 shirts,   2 black, 1 pink, 1 red

went to walmart, and got groceries.. and then came home.
ate a chicken salad.  popped 5 bcaa's, and went out and tanned by the pool for almost 2 hours.   

had a great day so far...   lovin' life.  there just needs to be some females in it

Nice bro, haha.

What racket do you use? I'm using a prostaff 6.0 right now, haha. Btw, if you get new strings, you'll feel a much bigger difference than a new racket. I can suggest some cheap good strings if you want, but you'd probably need to string it yourself.

ORIGINAL: Pssst

ORIGINAL: TheSilverFox

Friday I am off.. so i went to sports authority. 

here's what i got

300$ tennis racquet - got it for 90 bucks
tennis balls
racquet dampener
a few pair of shorts
new balance shoes for tennis (45 bucks)
a camelback for my dad for fathers day  (late gift)
total spent = 215 $

looks like i'm SET for tennis. i freakin' love it. 


then i went to express at the mall, and they were having a 50% off sale, got 4 awessssssome shirts that look real good on me (but what doesn't , when u have arms like this)

spent 75$ bucks on 4 shirts,   2 black, 1 pink, 1 red

went to walmart, and got groceries.. and then came home.
ate a chicken salad.  popped 5 bcaa's, and went out and tanned by the pool for almost 2 hours.   

had a great day so far...   lovin' life.  there just needs to be some females in it

Nice bro, haha.

What racket do you use? I'm using a prostaff 6.0 right now, haha. Btw, if you get new strings, you'll feel a much bigger difference than a new racket. I can suggest some cheap good strings if you want, but you'd probably need to string it yourself.

it's a wilson N1.    came pre-strung, but i haven't played with it yet, so i'll see how it feels...

the place i bought it from said they would string it for me for 1 penny, as long as i bought the string from them

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: Pssst

ORIGINAL: TheSilverFox

Friday I am off.. so i went to sports authority. 

here's what i got

300$ tennis racquet - got it for 90 bucks
tennis balls
racquet dampener
a few pair of shorts
new balance shoes for tennis (45 bucks)
a camelback for my dad for fathers day  (late gift)
total spent = 215 $

looks like i'm SET for tennis. i freakin' love it. 


then i went to express at the mall, and they were having a 50% off sale, got 4 awessssssome shirts that look real good on me (but what doesn't , when u have arms like this)

spent 75$ bucks on 4 shirts,   2 black, 1 pink, 1 red

went to walmart, and got groceries.. and then came home.
ate a chicken salad.  popped 5 bcaa's, and went out and tanned by the pool for almost 2 hours.   

had a great day so far...   lovin' life.  there just needs to be some females in it

Nice bro, haha.

What racket do you use? I'm using a prostaff 6.0 right now, haha. Btw, if you get new strings, you'll feel a much bigger difference than a new racket. I can suggest some cheap good strings if you want, but you'd probably need to string it yourself.

it's a wilson N1.    came pre-strung, but i haven't played with it yet, so i'll see how it feels...

the place i bought it from said they would string it for me for 1 penny, as long as i bought the string from them

WHOA. Lucky you, haha. I have to spend around 45 minutes to string my rackets, but it's only 2 bucks per racket, haha.

I'm hoping that I can somehow get a K Factor six-one soon, but probably not, haha :D

how long have you been playing psssst?  and how old r u??


---------------------------------------------------------------

Saturday and Sunday
--------------------
Sat - ate with the family, and then went with my sister, and some friends to this indoor rock-climbing place called 'dyno-rock'.

this was SOOOOOOO much fun.  climbed for over 3 hours.  was only about 17 bucks for all day, but i was exhausted, and drenched in sweat by the time 3 hours was up.  that was some of the BEST fun i've had in a while.    saw one of my friends (who's a chick) go up this chimney thing that even I COULDN't do.  i was impressed.    then went and saw the new steve carrell movie.  funny stuff.  then  went and played a board game called "settlers".

Sunday - got up at 10 and went to the brazos river and floated for about 4 hours.  tons of people out there.  i got just a lil bit burned on my forearms and tibias/knees.   then ate some food, and watched "battlestar galactica".     then went to bed.

 great weekend... didn't work out sunday b/c i considered my saturday rock climbing experience MORE than enough.  that kicked my BUTT>

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

how long have you been playing psssst?  and how old r u??


---------------------------------------------------------------

Saturday and Sunday
--------------------
Sat - ate with the family, and then went with my sister, and some friends to this indoor rock-climbing place called 'dyno-rock'.

this was SOOOOOOO much fun.  climbed for over 3 hours.  was only about 17 bucks for all day, but i was exhausted, and drenched in sweat by the time 3 hours was up.  that was some of the BEST fun i've had in a while.    saw one of my friends (who's a chick) go up this chimney thing that even I COULDN't do.  i was impressed.    then went and saw the new steve carrell movie.  funny stuff.  then  went and played a board game called "settlers".

Sunday - got up at 10 and went to the brazos river and floated for about 4 hours.  tons of people out there.  i got just a lil bit burned on my forearms and tibias/knees.   then ate some food, and watched "battlestar galactica".     then went to bed.

great weekend... didn't work out sunday b/c i considered my saturday rock climbing experience MORE than enough.  that kicked my BUTT>

I'm 16, and I've been playing for a year now I think. IMO, my forehand is really good, my backhand isn't bad, but it still needs work, and my serve is pretty terrible, but it's getting better pretty quickly.

nice.  i've been playing since i was about 10 years old.  off and on.  stopped for several years during college, but lately i've picked it back up for about the last year.....

my forehand is ok, backhand is great (b/c i hit lefty during baseball)...
i just need to learn to place my shots better.  need better control.
and i also need to learn how to hit a powerful shot with top-spin....

i had my top-spin shots down real good last summer and was dominating, but it got cold this winter and i had to quit for a few months and i lost my technique. 

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

nice.  i've been playing since i was about 10 years old.  off and on.  stopped for several years during college, but lately i've picked it back up for about the last year.....

my forehand is ok, backhand is great (b/c i hit lefty during baseball)...
i just need to learn to place my shots better.  need better control.
and i also need to learn how to hit a powerful shot with top-spin....

i had my top-spin shots down real good last summer and was dominating, but it got cold this winter and i had to quit for a few months and i lost my technique. 

I have a ton of topspin on my forehand. Still working on it with my backhand. My placement on forehand isn't so great, but it's enough, and backhand, I just try to get it over, but it usually goes crosscourt.

Technically, I was playing since 8, but I quit for a LONG time since I've always had trouble with 2 handed backhand (I just tried 1 hand and it feels great) and blisters. The first few months since I started playing seriously, I got like, 5 blisters (HUGE blisters), but I still played with them. Had to use a lot of tape.

Btw, is your right forearm massive compared to left? Mine is. And my delts on right are bigger too.

no.. my forearms are the same size (forgot exactly what size but i think around 13 in'' if i remember correctly)

my right bicep however is half an inch larger than my left. (flexed - cold)

i've never gotten blisters from tennis... backhand just seems easy to me.  it's like swingin' a baseball bat (since that's how i bat)

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

no.. my forearms are the same size (forgot exactly what size but i think around 13 in'' if i remember correctly)

my right bicep however is half an inch larger than my left. (flexed - cold)

i've never gotten blisters from tennis... backhand just seems easy to me.  it's like swingin' a baseball bat (since that's how i bat)

Yeah, my coach (my bro) always compares tennis to baseball. I was never so interested in baseball, haha.

My forearm isn't much bigger when measured, but if you saw them, you could tell the difference easily :/

Monday ---- 6 - 23 - 08 ----  Current weight = ? scale broken 

EFF me.  wtf is my problem??? i can't keep my journal on me AT ALL.  i keep leaving my little book laying at the gym.  it's pissing me off.  what is SO HARD ABOUT putting a small book in your gymbag???  someone hit me in the face please

Incline BP  3 x 5 ---- ramped weight -- 200/205/210
Dips 3 x 10 ---- ramped weight -- 37.5/40/42.5  (barely got the last set... my triceps were dead) 
Flatbench 3 x 5 ----- ramped weight -- 210/215/220  (bench suffered from NO TRICEPS to help) 
Close-grip BP 3 x 5 -- ramped weight -- 150/155/160
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 77.5/80/82.5

(while this routine looks like it would be fairly easy... IT KICKED MY ASS!!   my triceps were MURDERED...    i have discovered that my chest is what is lacking in comparison to my triceps.   b/c once the tri's gave out on dips.. i had NOTHING on bench.  normally i would be doing 235 or 245 easily for 3 sets of 5.) 

popped 5 bcaa pills
HIIT = 20 mins
Incline = 3%
6.5 starting speed, ramped for 2 mins.  
1 minute resting period between ramping speeds at 3.3 mph

took 5 more bcaa pills post HIIT. 

*note to self, HOT ASS chick on the elliptical behind my treadmil.    good lord, i wanted to get off that treadmil and rip her clothes off and have sweaty yummy...   yea,  we'll stop there, but you get the point.       she had some dumbass loser boyfriend.  i'm way better than him, and she needs to see that and dump him.

My name is FOX.... and I approve this message.

*note to self, HOT ASS chick on the elliptical behind my treadmil. good lord, i wanted to get off that treadmil and rip her clothes off and have sweaty yummy... yea, we'll stop there, but you get the point. she had some dumbass loser boyfriend. i'm way better than him, and she needs to see that and dump him

Maybe that is why your forgetting you journal

 I have the same racket as you Silver.  Won a bunch of tennis apparrel and equipment from a golf tournament of all things.  Got two rackets, like 10 tubes of balls, a bunch of shirts, shorts, and a voucher for a pair of Nike Shox in whatever size fit me.

I still have all the stuff too, I think I've played tennis maybe 30 times since then, and that was like 5 years ago.

Look down and me and you'll see a fool.  Look up at me and you'll see your Lord.  Look straight at me and you'll see yourself.