May 25, 2007[ul]
[li]Testing
[/li] Standing broad jump: 9’11.5" 9’11" 10’1"PB
Vertical jump: 34", 35", 35"
[li]Squats
[/li] 5 x 225lbs, 5 x 250lbs, 5 x 275lbs, 5 x 305lbs, 2 x 360lbs, 8 x 250lbs
[li]Bench press
[/li] 5 x 185lbs, 5 x 205lbs, 5 x 230lbs, 5 x 265lbs, 3 x 295lbs
[li]Barbell row
[/li] 5 x 115lbs, 5 x 130lbs, 5 x 145lbs, 5 x 145lbs, 5 x 195lbs
[li]Power shrugs
[/li] 10 x 145lbs, 10 x 145lbs, 10 x 195lbs
[li]Basketball
[/li] 3 games of 4-on-4 up to 36 pts.
[/ul]
Today was funny, I felt really good during my squats, but after I felt very drained and I stuggled to get through the rest of my workout. I would guess that my ankle is at 100% right now, but what boggles my mind is how it got hurt in the first place. I didn’t hurt it playing ball or even while lifting. I just woke up one morning and it was swollen and it felt like I had sprained or twisted it. 
ten foilman
How’s your leg doing?
December 3, 2007
This is my first workout after a long layoff. I finally saved up enough money to quit my job. so now I can focus on more important things. (family) My goal is to be able to jump very, very high. I read Kelly B’s Vertical Jump Bible a couple of weeks ago and I figured I’d give it a try.
[ul]
[li]Dynamic warm-up
[/li] jogging 4min.,high knees, butt-kickers, etc…
[li]4-star drill
[/li] 2 x 10
[li]low-squat ankle jumps
[/li] 3 x 25
[li]rythmic lunges
[/li] 3 x 6
[li]1,2,3 jumps
[/li] 3 x 5
[li]sprints
[/li] 1 x 20yds
[li]squats
[/li] 2 x 8 x 275lbs, 5 x 315lbs
[li]bench press
[/li] 3 x 8 225lbs
[li]glute ham raise
[/li] 3 x 8
[li]barbell rows
[/li] 3 x 8 135lbs
[/ul]
Man, this workout was a struggle. I didn’t realize how out of shape I was. I can’t even dunk with two hands anymore. This is very disappointing:(
December 4, 2007
Today was a pretty crappy day. I felt really tired, dont know why.
[ul]
[li]Basketball
[/li]1 game up to 36pts
[li]abs
[/li]150 reps
[li]bicep curls
[/li]3 x 10 x 35lbs each arm
[/ul]
I didn’t make it through whole workout and what I did complete was shitty. Tomorrow will be better.
December 6, 2007
I’m getting there…
[ul]
[li]Squats
[/li] 6 x 295lbs, 5 x315lbs, 1 x315lbs, 8 x 225lbs
[li]Basketball
[/li] 4 games of fullcourt (2W, 2L)
[li]Bench Press
[/li] 3 x 7 225lbs
[li]Barbell Row
[/li] 3 x 8 x 135lbs
[li]Bicep Curls
[/li] 10 x 35lbs, 2 x 10 x 40lbs (each arm)
[/ul]
Basketball was fun today. I got a dunk in on an old man, I made him fall too.
December 10, 2007
[ul]
[li]Dynamic warm-up
[/li] high knees, buttkickers, lunges, etc…
[li]4-Star Jump
[/li] 2 x 10
[li]Low-Squat Ankle Jump
[/li] 3 x 20
[li]Lunge Jumps
[/li] 3 x 10 each leg
[li]1,2,3 Jumps
[/li] 3 x 5 each leg
[li]Leg Raises, Med. Ball Sit-ups, Cable Crunches
[/li] 3 x 8, 12, 15
[li]Squats
[/li] 8 x 250lbs, 6 x 275lbs, 5 x 295lbs, 5 x 315lbs
[li]Barbell Row
[/li] 8 x 135lbs, 6 x 155lbs, 6 x 155lbs
[li]Bench Press
[/li] 8 x 225lbs, 6 x 250lbs, 3 x 275lbs
[li]Glute Ham Raise
[/li] 3 x 8
[/ul]
Today was an awesome day. I got through my entire workout. It was tough, but I felt great afterwards. Although its only my second week back, I can already feel my strength levels returning.
December 11, 2007
[ul]
[li]Basketball
[/li] I played too many games today and I lost all but one
[li]Shoulder Press
[/li] 3 x 8 @ 45lbs each arm
[li]Bicep Curl
[/li] 3 x 10 @ 40lbs each arm
[li]Shrugs
[/li] 2 x 15 @ 160lbs
[/ul]
I’m starting to think I need to play less basketball.
December 12, 2007
[ul]
[li]REST
[/li][/ul]
I played one game of basketball today, but for the most part I rested.
December 13, 2007
[ul]
[li]Basketball
[/li] 4 games of full-court 5-on-5. (2W, 2L)
[li]Bench Press
[/li] 2 x 10 @ 185lbs, 2 x 10 @ 205lbs
[li]Barbell Row
[/li] 3 x 10 @ 135lbs
[li]Incline Bench Press
[/li] 10 x 135lbs, 2 x 10 @ 155lbs
[li]Pull-ups
[/li] 3 x 10
[li]Dumbbell Flies
[/li] 2 x 10 @ 35lbs, 10 x 40lbs (each arm)
[/ul]
I felt very fast on the court today and also very explosive, but right now I’m so mad at myself. I didn’t warm-up properly before I started playing and now it feels like I pulled or strained a muscle. Why do I do these stupid things.:mad:
December 16, 2007
[ul]
[li]Dynamic Warm-up
[/li] Treadmill 6min, high knees, butt-kickers, lunges, etc…
[li]Basketball
[/li] 5 games (4W, 1L)
[li]Squats
[/li] 3 x 10 @ 225lbs
[li]Dumbbell Shoulder Press
[/li] 3 x 10 @ 40lbs (each arm)
[li]Bicep Curls
[/li] 3 x 12 x 40lbs
[li]Abs
[/li] 200 reps
[/ul]
I pulled my left groin thursday, but it felt alot better this morning. I played baketball today and now its worse off than it was in the beginning.
December 17, 2007
[ul]
[li]Dynamic Warm-up
[/li] Jogging 5 min, high knees, butt-kickers, etc…
[li]Leg Raises
[/li] 3 x 10 @ body weight
[li]Medicine Ball Sit-ups
[/li] 3 x 15
[li]Cable crunches
[/li] 3 x 15
[li]Bench Press
[/li] 3 x 10 @ 185lbs, 10 @ 205lbs
[li]Pull-ups
[/li] 3 x 10
[li]Incline Bench Press
[/li] 3 x 12 @ 135lbs
[li]Barbell Row
[/li] 4 x 10 @ 135lbs
[li]Dumbbell Flies
[/li] 3 x 12 @ 40lbs (each arm)
[li]Shrugs
[/li] 3 x 12 @ 150lbs
[li]Dynamic Warm-up B
[/li] Jump rope 5 min, high knees, butt kickers, etc…
[li]Basketball
[/li] 6 games of 4 on 4 (4w, 2L)
[/ul]
Today I felt really good, but I can’t explain why.
January 21, 2008
[ul]
[li]Pull-ups
[/li] 4 x 10
[li]Bench press
[/li] 3 x 10
[li]Barbell row
[/li] 3 x 10
[/ul]
Good bye stress fracture:D
Hello sprained ankle:mad:
I’m so confused:confused:
January 23, 2008
[ul]
[li]Bench press
[/li] 10 x 185llbs, 10 x 205lbs, 8 225lbs
[li]Barbell row
[/li] 2 x 10 @ 135lbs
[li]Pull-downs
[/li] 2 x 10 100lbs
[li]Dumbell shoulder press
[/li] 2 x 10 @ 40lbs each arm
[/ul]
11.97FAT PB Last year, first and only meet ever
I need some direction!!!
So I decided to give track and field another try: 100m, 200m
GPP 6 weeks
monday: acc. dev and weights
tuesday: tempo, abs
wednesday: light plyo
thursday: tempo, abs
friday: acc. dev and weights
saturday: tempo, abs
sunday: rest
January 28, 2008
[ul]
[li]Dynamic Warm-up
[/li]800m jog, high kness, butt-kickers etc…
[li]Tempo at 75%
[/li]100+100
100+100
100+100
[/ul]
lol im outta shape
[ul]
[li]Bench Press
[/li]3 x 10 @ 205lbs
[li]Barbell Row
[/li]2 x 10 @ 135lbs
[li]Dumbell Shoulder Press
[/li]2 x 10 @ 45lbs each arm
[li]Barbell Curls
[/li]2 x 10 @ 95lbs
[/ul]
horrible first day
January 30, 2008
[ul]
[li]Dynamic Warm-up
[/li]800m jog, high knees, butt kickers, a-skips etc
[li]Tempo @ 75%
[/li]100+100
100+100
100+100
[/ul]
The runs were easier than the day before but still a struggle.
[ul]
[li]Squats
[/li]10 x 225lbs, 8 x 295lbs, 8 x 315lbs
[li]Glute Ham Raise
[/li]2 X 8
[li]Dead Lifts
[/li]2 x 10 @ 225lbs
[li]Seated Calf Raises
[/li]2 x 10 @ 225lbs
[/ul]
February 1, 2008
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers etc
[li]Tempo @ 75%
[/li]100+100
100+100
100+100
[/ul]
Tempo went well, it felt a lot easier than it did monday. I think I’m ready to up the volume.
[ul]
[li]Bench Press
[/li]10 x 185lbs, 10 x 205lbs, 10 x 225lbs
[li]Barbell row
[/li]2 x 135lbs
[li]Pull-ups
[/li]2 x 10
[li]Dumbell Shoulder Press
[/li]2 x 10 @ 45lbs
[li]Dumbell Curls
[/li]2 x 40lbs
[li]Skull Crushers
[/li]3 x 10 @ 65lbs
[/ul]
Overall I’m very pleased with today’s workout.
rating 8
good PB starting out man, your journal is going to be great. If i were you i would stick more to compound lifts like squats,deads variations, bench,cleans, pulls (lat pulldown, bent over rows) and put more emphasis on sprinting, like doing accels for 2 months building from 20m and onwards until you have enough speed to do speed endurance work. You doing good now we need the speed.
yea your absolutely right. I planned on adding some short speed stuff last week, but my ankle was really bothering me.It’s fine now. also I’m not really sure I what I should be doing though (for acceleration).
I was thinking:
4 x 10m
4 x 20m from ground
4 x 20m standing
2x(4x20mE + 20mF + 20mE)
How does that look?
February 4, 2008
[ul]
[li]Dynamic Warm-up and Stretching
[/li]400m jog, high knees, butt-kickers some static etc
[li]Speed Work
[/li]4 x 10m (1.80s, 1.93s, 1.85s, 1.85s)
4 x 20m (2.87s, 2.92s, 2.87s, 3.13s)
2 x 30m (3.97s, 4.09s)
[/ul]
Got to track about 5:30PM and the workout went well. I hope my schedule stays the same.
[ul]
[li]Dynamic Warm-up
[/li]5 min on treadmill, high kness, butt-kickers etc
[li]Medicine Ball Sit-ups
[/li]3 x 25
[li]Cable Crunches
[/li]3 x 15 @ 100lbs
[li]Squats
[/li]10 x 225lbs, 8 x 275lbs, 6 x 295lbs, 4 x 315lbs (ass to floor)
[li]Glute Ham Raise
[/li]8 x body weight, I got a charlie francis in my left calf on the first rep of the second set and could not continue. I mean charlie horse.
[li]Seated Calf Raises
[/li]2 x 20 @ 90lbs
[/ul]
Overall today was a good day. Can’t wait until tomorrow when my legs start hurting