Yesterday-
Bench (brought my grip in so the crease of my thumb rests where the knurling meets the smooth)-210x5,5,4,4
B1)db row-80x10,90x4x10
B2)low inc db-80’sx10,8,8
C1)TRX scarecrow-3x10
C2) pushups-3x10
D1)band pushdowns-4x10
D2)db hammer curls-4x10
Jump rope- 2 sets of 250 alternating between both feet and one leg every 50 reps.
Good workout. Hit a snag with some stuff, but still got 2 months to hit my goals. I’m pushin’. Legs today.
Hangcleans-185x3,190x3,195x3 (all really easy/explosive, and didn’t bother my elbow at all. Been taking 8 fish oil caps a day, so maybe that has something to do with it. Gonna jump it up next week. Also jumped and touched “the ledge” beaten each set of these and warmup squats. Bringing my patella straps next week and going for the 11’ exit sign)
ATG’s-235x5,4,3 (after the last warmup set went and shot around/attempted some dunks. Dumb idea 'cause it slightly sapped my juice. No worries, all sets are in the bag next week)
RFESS-55’sx2x8 (pretty easy. Keep a few reps in the hole on these)
4 sets ghr’sx5 + calves 4x8 pausing 3 sec both ways
2 giant sets of toe to bars, pallofs and back extensions.
Pretty good workout. Everything felt super explosive til I goofed off on the court. Ain’t no thang, get it next week. If my legs aren’t jello gonna try and hoop tomorrow.
A1) weighted chins-+50x5,5,4,3, bwx super strict 12
A2) db bench- 90’sx10,10,8,7
B1) TRX rows feet on 12" box-4x10
B2)standing neutral db military-45’sx3x10
Giant set of laterals, db curls and lying db extensions-4x10 (stopped the laterals after 2 sets. Right shoulder wasn’t feeling it)
Cable ext rotations + cg pushups-3x12 no rest between sets
Pretty good workout. Not sure if I mentioned it, but each rep of chins is full extension and shoulders touching the bar. When I can’t touch shoulders, set’s over. Probably because I have to use a close grip with the bar, but my db pressing is pretty much right in line with bb pressing. Remember when I was asst my strongest my incline wasn’t too far from flat. Maybe I’m just a shitty bencher. Either way, 235 for close grip 5 is GOIN’ DOWN.
Been nursing a mild strain in my lower back for a bit and decided to take yesterday off. Going to a hot yoga class with a buddy tonight and might do legs after, depending on how it’s feeling/how drained I am. Or, might just chill til upper on Sunday. Oh yeah, the flag football game got postponed til next Sunday. Guaranteed touchdowns, goal post dunks, and mad shit talking. I do what Flash does, baby.
Bench-215x5,4,4,4 (could’ve had at least 1 more on every set. Might jump to 220 next week)
B1)db row-90’sx5x10
B2)db inc-80’sx3x10
TRX scarecrows-3x10 + rotational pushups-3x10
Band pd’sx4x10 + db hammer curls-4x10
Jump rope- 2 sets of 250 alternating between both and one every 50
Good workout. I only wait about 2-2&1/2 minutes between heavy sets, and if I’d waited longer could’ve definitely gotten all sets at 5. My body seems to be responding to the higher reps, probably because I’ve never really done 'em. Barring another setback, I might beat my end of year goals. Legs tomorrow.
Went to the gym earlier to do legs but felt stood and out of it the whole time. Got up to 195 on the hangclean for a double and it just didn’t ferrel right. Did one set of ATG’s at 135 for 5 and decided to call it. Gonna go back in later tonight after I get some studying and another meal in.
Yo I just go into your log again.
What are your goals right now? Are you playing much ball?
Our season starts up again first of January so I might be getting some dunk videos up again, if I can still do it hahaha
[quote]VTBalla34 wrote:
Yo I just go into your log again.
What are your goals right now? Are you playing much ball?
Our season starts up again first of January so I might be getting some dunk videos up again, if I can still do it hahaha
[/quote]
WHAT UP, SON!?!? Man, haven’t played in probably 2 or so weeks, though I’m supposed to go hoop with a coworker tomorrow night (after class at night and sneaking in legs after work about 2:30). I’d like to play once to twice a week, bit I’m trying to gain some size and strength back and more than twice a week sucks the l-b’s off. Goals are first thing in the am bw of 175, bench 235 for 5, atg 275x5, hangclean 225x3 and do 5 weighted chins with +75lbs by the end of the year (so about a month and a half). Think most of those are goin’ down as long as I can stay healthy.
You been playing? How’s the back? If you’ve somehow lost the ability to dunk I’ma film a response vid of excessive pointing and laughing.
Sound like some pretty respectable goals man. Cleans are awesome, I think once my back gets a bit healthier Im going to add them in, probably of the power clean variety though.
I haven’t necessarily LOST the ability to dunk, it is just hidden somewhere deep down in my 291 pounds of body mass haha
I’m sure I still can I just haven’t touched the rock in a good 6 months I’d say. We’ll see soon enough haha
You think losing some weight would help with the back, or is it something else? There’s no way you can’t dunk, dude. NO WAY.
Yeah, I’m pretty close to all of 'em. Would’ve had 'em already but hit a snag a month or so ago that knocked me back a couple of months. I’d just like to get my strength back to where it was a couple of years ago before all my injuries caught up with me. I’ll be 31 in abut a month. Don’t think that’s too much to ask.
Came back and did legs today. Still wasn’t quite feeling it (think it’s due to the 30+ degree weather drop), but felt better once I got going.
Hangclean-185x3,190x3,195x3 (will go heavier next well. Also touched the ledge between each set of these and warmup squats. Wanted to try forthe exit sign, but my knees weren’t into it today. Should’ve done it lady week 'cause I was jumping better than I have in years. Anyway…)
ATG’s-235x5,5,4
Ghr’s + calves
Went to the court after 3rd set of ghr/calf combo and literally forgot about the workout. Probably shot 150 jumpers then played a game of horse (I lost).
Thinking about dropping single leg work for awhile, and focusing on cleans, squats, hams, calves, abs and jumps/sprints on leg day. Not really sure I get much put of single leg work other than creaky knees. Supposed to play ball with a coworker tonight. We’ll see if that goes down.
Coworker flaked on ball last night, so had a couple of beers with some buds instead. Had the day off and got caught running errands all day so my nutrition was all jacked up. For reference, I generally get in 4 solid meals spaced semi-evenly throughout the day. I’ve been up since 8 and have only eaten twice and it’s 10:30 at night. Anyway
A1) weighted chins-+55x5,5,4,3 bwx12
A2) db bench-95’sx8,8,7,7
B1) TRX row-4x10
B2) neut db mil- 45’sx3x10 (want to do more direct shoulder work but my right shoulder just plain doesn’t like it. Not gonna worry about pushing the weight on these)
Tri&bi superset x3x10
Ext rotation+cg pushup-3x12 basically no rest through the whole thing
pretty good workout. Got to the gym way later than normal and was DRAGGIN’ the whole time. Still made some progress. Felt something tweak in my right tricep during last warmup set of db bench, but it seems alright right now. Might go and do legs again tomorrow instead of Friday. They feel pretty good right now and Fri-Sun is jammed.
Looks like you have been making some solid progress lately. How did that week of no booze go?
[quote]scj119 wrote:
Looks like you have been making some solid progress lately. How did that week of no booze go?[/quote]
Thanks bud. Finally getting back in a decent groove, and everything is slowly coming together.
It didn’t, but it was much less than normal, haha.
Also, think I found the secret to consistent gains: post workout meal consisting of half a rotisserie chicken, 2+ cups of brown rice, and a shitload of Stubbs bbq sauce.
I’m only half joking.
Last night- Powercleans, triples from 135-185 in 10lb increments
ATG’s-205x3x5
Sprints
Was kind of a jumbled session. This was after a 10 hour shift at work and my back was right like no other. The 205 squat is about 90% of the 235 for 5 I did earlier in the week. Just kind of rehearsing form without munching up the knees. Was gonna do 5 sets but my right knee was a li’l janky so stopped at 3. Did 4 whole court sprints, but the floor was super slick so called it. Was gonna do 10, so that’s the plan next week.
Rode bike, foamroll, mobs, then-
Bench-215x4x5 (coulda got 225 for 5 on those first 2 sets. Bar felt like it was flying off my chest. 2 plates next week)
B1) db row-95x5x10 (form got a li’l loose. Might drop back to the 90’s next week. Still paused at the chest for a solid 1 count, but later reps started to use body english)
B2) db inc- 85’sx10,8,8
TRX scarecrows + rotational pushups- 3x10
Bi/tri superset- 4 sets8-10 reps
Jump rope- the usual
Feel like bringing my grip back in is really helping, and the stretching and massive amounts of fish oil are doing their jobs. Feeling pretty good right now.
Took Monday off, went to do legs last night and wound up playing ball for an hour or so. Started legs after but everything felt way off and my right knee started barkin’ so shut it down. Gonna go do upper here in a bit, but my right hand is kinda swollen due to me having to punch someone in the head earlier (long story), so we’ll see how gripping 95lb db’s goes. I’ll holler.
Took Monday off, went to do legs last night and wound up playing ball for an hour or so. Started legs after but everything felt way off and my right knee started barkin’ so shut it down. Gonna go do upper here in a bit, but my right hand is kinda swollen due to me having to punch someone in the head earlier (long story), so we’ll see how gripping 95lb db’s goes. I’ll holler.
[quote]WhiteFlash wrote:
Also, think I found the secret to consistent gains: post workout meal consisting of half a rotisserie chicken, 2+ cups of brown rice, and a shitload of Stubbs bbq sauce.
I’m only half joking.[/quote]
Half? I see you haven’t discovered the secrete to amazing gains yet.