Man my diet has been crap lately. I just got my wisdom teeth removed but still need to get the calories in.
Wednesday August: 12th/09
Dumbbell Miltary press 60lbs
4
6
5
Weighted chins 3x6+25 pound additional weight
Row machine 100lbs 3x8
Upright row 3x8 70lbs
Trap machine 2 plates
Went to the gym too late but finished defrancos greatest gains by just maxing out pretty much
Thursday August 13th/09
Squats worked up to max off 270lbs failed just barely and then singled 260lbs
Squats 195lbsx6
It was a pretty shitty workout the gym closed and things just didn’t go well i should have eaten more going to the gym man 270lbs I should have had but you now what I’m not going to let that stop me.
In three weeks I’m going to hit 280lbsx2 In nine weeks I plan to hit 320lbs
Yup not so good but just another bump and the way to success
Sunday August 16th/09 conditioning day and extra ab work
Dribbled for 30 mins
Pull ups body weight
12
8
6
Suitcase deadlift with barbell 90lbs
3x6 either hand
Full contact twist barbell+ 30lbs 3x6 either side
20 min tempo run at track
Monday August 17th/09 Upper body chest, bis and tris ok day getting back into my food intake has been done so I wasn’t strongest today
Bench supposed to be 3x6 but I accidently put 180lbs on the bar right away and only got 1
180lbs, 1
170lbs, 3
170lbs, 2
what ever just gotta keep going
Pec dec 210lbs 3x7
tricep extension 3x5 55lbs
Straight bar curl 60lbs 3x9
Ez bar curl two tens on each side for 7
Ez bar curl two tens and 2 and a half and each side for 3
That was my workout in out ok but could’ve been much better need to keep eating alot
Thursday August 20th/09
seated dumbbell press
50lbs 2x8
55lbs 1x5
Sternum chinups
- 30lbx 6
- 30lbx 6
- 35lbx 5
Barbell shrugs
2x10 185lbs
1x10 225lbs
Working weight next time 205lbs work on getting traps to ears
Machine rows
2x8 100lbs
1x6 115lbs
Upright row
2x8 70lbs
1x6 80lbs
Good workout I’ve been upping my basketball skill work and I feel more energized then ever so I think I will start recording everything Shooting, dribbling, Working out, conditioning, Plyos I’ll aim for about 20hrs a week of activity
wanna dunk do ya!! 1:45 into this vid…check out the box jumps. Master them and you will “DUNK”
[quote]Dentfixer wrote:
wanna dunk do ya!! 1:45 into this vid…check out the box jumps. Master them and you will “DUNK”
I accutaly just dunked it today I was pretty pumped not a sick throw down but it was legit went down clean.
Plyos plus weights August 21st Friday/09
I’ll start listing everything starting next monday just listing weights for now though
Squats 5x5
195lbs x5
205lbs x5
225lbs x5
235lbs x5
245lbs x3
could have maybe got four on last set but even with the pins to spot me its not really a good idea because i have to lose my arch for the pins to spot me. I have been working on my flexibility and I have got to say my squat is getting sexy(My form is getting better) lol.
Squats 75% burnout
205lb x 7
Split squats 2x8 60lb dumbbells both legs
1x6 both legs 60lbs
eccentric glute ham raise 2x5
seated calf raises 90lbs 1x20 1x15
Bench 3x6
150lbs
145lbs
140lbs
I’ve been trying to use to much weight need more reps. I will Shoot for 3x6 150lbs next time
Barbell curl 70lbs
8
8
6
Matched my Pr next workout I want 3x10
Incline dumbbell press 50lbs
7
6
8
Ez Bar curl 25 pounds both sides I just want to keep working on this untill I can curl it for like 3x8
4
3
Close grip bench
8, 105lbs
8, 115lbs
5, 125lbs
I think I will go for 125lbs for three sets of eight
All in all good workout Keep working gotta get that Bench to 200-225 in 12 weeks thats very possible I would be very happy if I could get 225lbs once by the middle of november
Alright this isn’t workout related but to all the Canadians out there. I’ve noticed a increasing trend in the newspaper and media to call our athletes Canucks I mean I understand the relevance if they play hockey but the Canadian uses the term for just about anything and it annoys me to no end. The guy plays football he is a Canuck, the guy plays basketball he is a Canuck the guys a sprinter he is a damn Canuck. For once can you get it through your thick skulls the guys sport has absolutely nothing to do with hockey. Here is three reasons that if I make it in basketball I do not want to be called a Canuck
- The Canucks have never won a the cup I don’t like being assocaited with a losing team
- I Hear about hockey 24/7 I want a break can you please not infect my sport with something hockey related
- I hate hockey
When I read the title I thought this log was about penis tricks…
[quote]BrownTrout wrote:
When I read the title I thought this log was about penis tricks…[/quote]
Lol here I changed the title just for you
Here is my up coming routine for the next little bit I will edit this post as it changes
Monday. Chest, BIceps Triceps, Basketball skill work (shooting)
Tuesday. Scrimmage/ or conditioning
Wednesday. Shoulders, Traps, Back Skill work ( shooting) and conditioning
Thursday. off day/ or some shooting or dribbling
Friday. plyos/ leg day
Saturday. off
Sunday. dribbling/ conditioning
I foam roll and stretch about 5 days a week but thats not really work just injury prevention
Total time is probably around 10-15 hours a week
i cant do no windmill but i gotta 23 inch vertical 250 pound
powerclean hangclean pylometrics
im a sophomore
6 foot 2-3
Looks like you are progressing well. With basketball work coming and plyo work I wouldn’t do the box squat burnout sets anymore. You could even seperate strength leg days and exp/speed leg days (similar to westside). just some things that have worked for me.
I’ll see how I am feeling on friday if I am feeling not so good and a little beat up I’ll drop the burnout set . I might try to slide to plyos day to Monday but my Friday reasoning is I really like to fire up my nervous system on friday because thats when all my big games are during the season so if I can get pumped on friday thats good and will help me in the long run. What I could do differently though is in a couple weeks slide my Leg day to Monday and move my Chest Bicep and Tricep to Friday and keep my plyos on Friday that would be good. I will probably Move leg day to Monday when school starts September 8th.
Thanks for the advice.
[quote]im kenny wrote:
i cant do no windmill but i gotta 23 inch vertical 250 pound
powerclean hangclean pylometrics
im a sophomore
6 foot 2-3[/quote]
sick dude its all about squats deadlifts for strength and olympic lift and plyos for your explosiveness
August wednesday August. 26th/09
Basketball shooting working on a variety of shoots got 300 shots up with a rebounder/friend
Back, Traps, Shoulders
60lb dumbbells
5
55lb dumbbells
4
55lb dumbbells
2
Just wanted to see how my strength is doing next workout 55lb for 3x6
Chin ups + 45lbs
5
2
2
my goal is to be able to do 45lbs for 3x8 before December very do able maybe even more I need to rewrite my goals.
Barbell shrugs
195lbs 3x10 solid increase 10lb each workout
Grip work for time
285lbs x 25 seconds
285lbs x 10
255lbs x 25 seconds
Want to be able to hold 315 for 3x30 in about 5 weeks so just before I start deadlifts
Machine row
115lbs 2x8
120lbs 1x8
upright row
70lbs 1x8
80lbs x 6
Right after I did Waterbury’s stuff
Waterbury’s Submission Complex
Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps
Rest 60 seconds and repeat 2-4 more times depending on your testicular fortitude.
I did 3 rounds with 30lb dumbbells I’m going to move 5lb up each week so next week is 35lbs
This was pretty hard the weight was just about right maybe a bit light. Grip training really made my grip tired my hands were burning I took like a 2x5 second breaks for my hands in the last round. This was pretty hard cardio or anaerobic cardio whatever you want to call it I layed down for about 10 seconds after this mostly cause my forearms would burning but a little bit because I was tired. Ya so like 35lbs I will get up to at least 50lbs in this. All in all good workout
Weighed my self 172lbs I now haven’t increased for a little while but getting my wisdom kinda stopped me eating for a bit so I want to be 175lb by the time school starts september 8th. Anyways all I got to get to bed I’m forcing myself to get up early now so I get maybe get some morning workouts in because it gets a little hard to get all the workouts in so i gotta used to waking up at 7.
Peace all lift or die lol.
Hey man keep up the hard work and the gains.
[quote]parsley wrote:
Hey man keep up the hard work and the gains. [/quote]
Thanks
September 1st/09 Deadlift Day
Sumo deadlift:
135lb x 5
185lbx3
225lb x 3
All working sets I set go and then reset and go again that way i am not using the stretch shortening cycle plus getting off the floor is hardest for me since I am pulling sumo for now
285lb x 3
315lb x 3 came off the floor pretty quick
345lb x 0 shouldn’t have tried this should have shoot for 330 or 325 first tired myself out trying to get off the floor and missed everything else i tried
Next deadlift day I am going to try to go 285x3 315x3 and 330-335lbx3 depending on how I feel
Romianian Deadlifts
225lb x 8
235lb x 8
245lb x 8
up 10lb next week
Lunges
135 x 8
145 x 8
155 x 8
up 10lbs next week
Posted this a bit late man I am still sore two days later.